How to Keep Your Health on Track All Summer

Summer is finally here - and after what felt like the longest winter, we’re ready for it. Sunshine, patio season, park hangs, weddings, baby showers, vacations, and alllll the iced lattes. But with all that excitement, one concern keeps coming up from our clients:

**"How do I stay on track with my health goals without missing out on all the summer fun?"**
If this is something you’ve been asking yourself, know this: you’re not alone, and I’m right there with you. My calendar is filling up, too, and I know how easily a packed social life can stir up anxiety around food, movement, and routine.

Whether you're managing PCOS symptoms, keeping IBS flare-ups in check, or simply wanting to feel confident in your choices, I promise it’s possible to enjoy summer and honour your health. Here’s how.

1. Define What “Health” Means to You

Health isn’t just about food or fitness. Sure, those are vehicles - but what’s your destination? This summer, what area of your well-being is calling for attention? Is it physical, emotional, spiritual, social, or evening financial? What feels most important to you right now?

As with many things, answers lie within, so ask yourself:

Why do I want to feel healthy this season?
What matters most to me?
How does this connect with the life I want to live this summer? Or year-round?

If your first reaction is, “I want a summer body,” I encourage you to pause and dig deeper. No shame in wanting that, but keep in mind that’s rarely a sustainable goal (and side note - life and health is year-round).

Keep asking why until you find an answer that truly resonates. Maybe you discover that deep down, you actually want more energy to enjoy your days, more confidence in yourself, or simply to feel steady and strong during a busy season.

Rather than chasing what the latest social media influencer is doing, let’s tune back into our own unique needs and desires. Remember, health isn’t cookie cutter, it’s deeply personal.

Additionally, remember that summer isn’t a “special” season - it’s just another chapter in your life. And your approach to health doesn't need to be flipped upside down. Gentle nutrition, self-awareness and flexible structure can carry you through.

PS - If you’re feeling pressure to get the “ideal summer body,” you’re definitely not alone. I wrote more about this in my blog post The Myth of the Ideal Summer Body. it’s worth a read if you want to challenge unrealistic expectations.

2. Create a Routine That Matches This Season of Life

When life changes, so do our routines, and that’s completely okay. If this summer feels more chaotic or unpredictable than usual, try carving out a few minutes with a blank planner or journal prompt to reflect:

What’s realistic for me right now?
What are my non-negotiables - the things I truly want to keep in place?
What habits can I give myself permission to loosen up on, at least for now?

Maybe that means making peace with the occasional BBQ that’s light on veggies and might not sit perfectly with your digestion - but balancing that by prioritizing morning hydration and a nourishing breakfast most days. Or your routine might look like prioritizing sleep some nights instead of squeezing in a workout, knowing that quality rest is essential for your recovery.

Life flows, seasons change, and your routine can too. Give yourself permission to evolve your habits to fit this current chapter of your life, knowing that flexibility can be a form of self-care and can actually serve you in the long run.

That said, you might find it helpful to…

3. Anchor Yourself with 1-2 Rituals

Summer days tend to be less structured. Personally, I think that’s part of the beauty of summer - hours, days and weeks seemingly blend together into one hazy, warm snapshot.

But, if you find that a tad unsettling when it comes to healthy routines, then this is where anchor habits come in. These are small, consistent rituals that ground you and give your day a sense of rhythm, without rigidity. A few simple anchor habits might be:

Drinking water first thing in the morning
A 15-minute morning stretch or walk
Tuesday night batch cooking or grocery planning
A consistent bedtime wind-down routine
A weekly scheduled workout or movement date with yourself

These rituals are less about performance and more about presence. They bring momentum and ease, no matter what’s going on around you.

4. Practice Mindfulness at Social Events

Summer events often offer an abundance of food. For many, that can trigger compulsive eating habits. Maybe you catch yourself mirroring others’ eating behaviours, eating out of social pressure, or spiraling into “all or nothing” thinking where you binge while promising to start over again on Monday.

This is where mindfulness can make a difference. This is simply the practice of being aware in the present moment. Not with judgment or expectation. Just presence and plain ‘ole curiosity and acceptance.

Before your next event, try asking yourself:

What memory do I want to create here?
How can I be more present in this moment?
How do I want to feel after this meal or event?

By reconnecting with the why behind your participation, you can shift your focus away from only food, and towards what really matters. Often, it’s about connection, love, and celebration. Sharing time with good company is what really matters. While food is a beautiful way to bring people together and can be exciting, remember - events can include food without having to revolve entirely around it.

5. Bring Self-Compassion to the Table

Even with the best intentions, not every day will go to plan. You might skip your anchor habit, over-eat at that potluck, or completely forget to hydrate when you’re out all day. That doesn’t mean you’ve failed. Too often, I see clients spiral into guilt and self-judgement. Which, no surprise here, only harms your health.

If shame and guilt were effective motivators, then everyone would be free of the restrict-binge cycle. But, here we are!

Instead of spiraling into guilt, take a beat, pause and tune in. Look at the world around you - it hasn’t fallen down. Reflect on:

What did I need today that I didn’t get?
What can I learn from this experience?
How can I support myself moving forward?

It takes strength to be compassionate towards ourselves. As humans we have a negativity bias and can be our own harshest critics. But, despite how hard it can feel in practice, it’s what truly allows us to build trust with our bodies and stay consistent, and push through “messy” days. And the more you practice it, the more resilient you become.

So, let this be your reminder: you don’t need to choose between health and summer fun. You can have both. Align your habits with your values, allow flexibility where it matters, and trust that showing up imperfectly is still progress.

From park days to patio nights, here's to a season of ease, energy, and enjoyment.

With love from sunny Toronto,
Trista

Hi! I’m Trista

A Registered Dietitian and reproductive health expert. I’m here to help you gain confidence to overcome your Polycystic Ovary Syndrome and digestive health woes, while bettering your relationship with food.