How Do I Stay Fit Over Summer Without Missing Out?

Nikkiey: If you let go of perfection and you say, I know I'm not perfect and I don't have to be white or black, you can be right in the middle of: I'm consistent, I'm going to show up the best that I can. Keep that motto, because it's going to make you enjoy things so much more.

Yo, yo, yo, what's going on, everybody? Hey, you guys. Welcome back to The WarriorBabe Show with Nikkiey Stott, co-founder of WarriorBabe. On these podcasts, we talk about mindset, methodologies and tactics that will help you lose body fat, build muscle, be strong and feel insanely confident. I am your host, Nikkiey Stott, and welcome, my friends, to episode number 263.

Before I dive in to today's episode, guys, we are at 950,000 downloads. We are 50,000 away from 1 million. First of all, I am so grateful for you guys. Second of all, I'm so excited to hit that milestone with you guys. And third of all, just keep going, and I'll keep bringing out some fire episodes on this podcast. That's going to be such a fun milestone to hit. I can't wait to celebrate it. 50,000 more to go. As I continue to pump out these episodes for you guys, if they're of value and you're enjoying them, please share them, because we're going to get to that number faster together.

Now back to this episode's topic today. We just had Memorial Day weekend, right? Summer's here. What I want to pour into you guys today is that you can stay on track with your goals this summer without missing out on all the fun. Because trust me, I have been in the shoes that maybe some of you feel like you have to step into: hey, I'm on this goal, I'm on this plan, I'm on this program, and I can't have X, Y and Z. And so you miss out on a memory of going to get some ice cream. Or you miss out on a memory of having a margarita. Or you miss out on enjoying one of your favorite treats when you're at the shore. I don't want you guys to miss out on the fun. I've been in that shoe before. It's not fun. It's miserable. It's devastating. You kind of feel like you're alone on your own little island, okay?

There are going to be beach days. There are going to be barbecues. There are going to be ice cream runs. All that stuff that makes life so freaking amazing and so sweet is those memories, right? And like I said, I know that it can feel like a test, like you need to choose between the two. You either can enjoy your life or you need to stick to your goals. Let me tell you right now, you guys do not have to choose between the two. You can enjoy your summer and you can keep showing up for your health and fitness goals. You can have that margarita and you can keep crushing your workouts. It's not an either-or type of deal.

It's about creating the kind of balance that lets you feel strong. It lets you feel confident. It lets you feel in control. It lets you feel proud of yourself at the end of the summer, okay? So I want you guys to think from that framework. When this summer is over and done: did I create all those fun memories? Was I able to balance my vacations and travels while still sticking to my workouts? That's how I want this episode to come out for you guys, and I want that all to happen, that you can enjoy your summer and be proud of yourself at the end of it, okay?

So first things first, I want to dive into this all-or-nothing mindset. That has got to go. Summer isn't the time to be perfect. It's the time to be consistent. You guys know there's a drastic difference between the two. Ain't nobody perfect. I'm not perfect. But what you can be is: okay, if I didn't hit my macro goals today, I'm going to keep it consistent and still jump back on board tomorrow. If you are consistent the majority of the time, you are going to win, okay?

That's where I want the framework of your mindset to be, because perfection says if I can't do it perfectly, I'm just going to skip it. Or, I'm on vacation, so I'm just going to blow it all off and start when vacation is over. That's perfection. That's what that narrative says. Consistency says I'll do what I can, even if it's not my best workout. Or I'll make the best choice. If you are out and you're enjoying yourself and you know that it's not on your macro plan or it's not on your programming, you're still going to make the best choice in the moment. And then you're going to keep moving, and you're going to get right back on track as best as you can the next day.

If you let go of that perfection standard, you'll find it so much easier to stay on track, because you're not mentally beating yourself up every single time you're at the beach or on vacation or at a barbecue or at an event. If you let go of that type of framework that's going on in your mind, it's going to be way easier to stay on track. And it's also going to be way more enjoyable to stay on track. Okay. That's really the all-or-nothing mindset. If you let go of perfection and you say, I know I'm not perfect and I don't have to be white or black, you can be right in the middle of: I'm consistent, I'm going to show up the best that I can. Keep that motto, because it's going to make you enjoy things so much more.

Let's talk about workouts. I get it. I hear it all the time. Summer is busy and you're probably out of your normal routine. Kids are not in school. Maybe work is a little bit different. There's a lot more going on than usual, but it doesn't mean that you have to skip your workouts completely or not get them done. My simple go-to tip is just keep it simple. You don't need to follow a super complicated plan if you know that your summer is busy.

There are some of you that don't have busy summers. It's pretty chill. Your kids are older, or you're empty nesters, or whatever, and you can stick to your plan a little bit better than somebody who knows they're going to have a busy summer. They're traveling. They have kids home, X, Y and Z. If you know that your summer is busy, don't make it super complicated, because if you make it a 60-minute or 90-minute gym session every single day, or even five days a week, you know that you're not going to be able to stick to that. That's where that all-or-nothing mentality comes into play.

Maybe you have a four-day workout plan, but on some of those four days you're not going to be able to get it all in as you normally would outside of summer, in the fall or the winter or even in the spring. So maybe you do three days or two days on point, but maybe those other one or two days look like 30 minutes of strength training, in and out. Or you're doing a long walk with your family, or going hiking with your family, or taking a stroll on the beach with your family, or doing a quick circuit at your shore house or in a hotel room.

The way that you get exercise in when you are busy doesn't have to be fancy. Again, it just needs to be consistent. And when you take the pressure off of doing it perfectly, you're more likely to stay active even when you are on vacation. So that's what I have to say about the workout portion. Maybe you were following a five-day workout program. Now that summer is here, you know it's going to be busy. So realistically, how can you set yourself up for success? Look at the days you can commit to working out each week during the months you know are going to be busy or when you're traveling, and realistically set maybe only three or four days of working out. Knowing that you can follow it and hit it will make it so much easier for you to follow through and be more consistent.

Let's talk about nutrition, because this is where it gets hard. Nutrition in general is hard to follow, and summer, I'll be honest, makes it even harder. There are tons of treats. There are s'mores. There are patio dinners. There's ice cream. There are barbecues. Listen, I want you to enjoy it. But I also want you to make sure that you're fueling your body in a way that still supports your goals.

Because with all of those things I just said, and I'm speaking from past experiences with myself, if I were to overindulge, I would be somebody who wouldn't eat a lot the next day. And I don't want that to happen to you guys, because you're not going to fuel your body appropriately. Then you're going to be in almost a lull for three, four, five months of summertime, however long it is, and be wondering why you're a couple of steps behind come fall or winter.

So I want you to enjoy it, but I also want you to make sure that you're fueling your body enough. If you do overindulge, maybe the next day you just focus on protein. Because that's the key. You have protein first, and then you have all of that other fun stuff. Make sure you are hitting your protein on a daily basis, and then fill in your carbs and your fats however you want to. Maybe you have your oatmeal as carbs, but then maybe you also have an ice cream. Maybe you have a bagel or some fruit for carbs, but then you also have a margarita, right?

When you're at a barbecue, start by loading up your plate with the protein and the veggies. Then you can add in the chips and the burger bun and the dessert, whatever you feel like you want to have. But start with the protein first. By prioritizing the protein, the fiber and the veggies, you're going to stay fuller for longer. You're going to have fewer blood sugar crashes. You're going to feel more in control. You're going to have fewer cravings. So when you do go and have an ice cream, you're not going to overindulge and have three scoops. Maybe you're just going to have one scoop, and it's going to hit the craving. It's going to make you feel satisfied. And then that's that.

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Another thing I would say along with putting protein first: summer is hot, right? So making sure you're hydrated can be an absolute game changer. If you're feeling snacky all the time, it could be that you're dehydrated and the dehydration is talking. So along with making sure that you're having the protein, make sure you're filling up your Stanley cup or whatever thermos you have with water. That'll help keep your energy up and your workouts on point. Your body is going to thank you.

So if you are drinking enough water, if you are having your protein first and you're eating the veggies, those things are going to make you feel fuller for longer, and you're going to be able to limit the cravings and the overindulging in snacks. Now, if you're not doing those things I just said, you're going to find yourself snacking. Trust me, on my heart, I've been there, done that, and seen thousands of women do that. They always say, I'm snacking, or I'm feeling X, Y and Z. And it's because they're not prioritizing those three specific things: water, veggies and protein.

Another thing that I see a lot of women doing is super aggressive fat loss phases in the middle of the summer. This is what I said earlier in a different fashion. It's setting yourself up for failure. The summertime isn't the easiest time for that, if I'm being honest. What I always say is your summer body is built in the winter. If you didn't put in the work in the winter, please do not try to go into an aggressive fat loss phase now, at the start or in the middle of summertime, like 4th of July weekend or something like that.

Because if you're consistently at cookouts, consistently traveling, consistently socializing, and I'm speaking to the people who know they're busy during the summertime, that's not a season for you to be super strict. It is a season for maintenance. Or for those of you who have done the work and know that your maintenance threshold is high, you can maybe come down a little bit from your maintenance calories into a gentle cut. If that aligns with your lifestyle, then do that, because you're still going to realistically be able to follow through.

The more realistic you are about what you're willing to do, the less you're going to feel like you're off track every weekend. So think about that, especially as we start to really lean in. Memorial Day weekend is done, summer is here. The more you lean into summertime, I need you to be more realistic about what you're willing to do, so that you don't feel like, I'm off track on X, Y and Z, or I had too much of this and now I need to restrict the next day.

Again, I want you to enjoy this summertime and not feel like you're kicking yourself in the foot because you're not following through the way you promised yourself you would. Or, like I said, putting yourself into a cut now at the start of summer, or planning on starting in a few weeks, or planning on starting in July. Think about what's realistic. That's not realistic.

The last thing I want to talk to you guys about: remember that the little things you do on a daily basis are the things that make the biggest difference overall. You getting up to go for an extra walk in the morning, that adds up. You going out with your family and prioritizing a walk on the beach in the morning or in the evening, or maybe you used to do just one walk and now you're going to do two, that adds up. I know everyone loves their cocktails in the summertime, but maybe last summer you chose more cocktails, and this summer you choose water over an extra cocktail. That adds up. Those little things make the biggest difference overall.

Maybe doing a quick 20-minute workout when you'd normally skip it, that adds up. Like I said, maybe you're a five-day workout person, but you need to be more realistic with yourself in the summertime, so you limit it to three or four days. And on one of those days, you're only doing a 20- or 30-minute workout and you're making it impactful rather than skipping it. That adds up over time.

Those small habits don't just keep you feeling good physically, keep your energy up and keep you feeling motivated on a daily basis. They build momentum, and they keep you feeling aligned with who you want to be. Remember that question I asked at the beginning: how proud do you want to be of yourself at the end of summertime? You're doing these things, you're adding them, you're building momentum, you're keeping it consistent. Maybe you're not having ice cream every single day, but a couple of days out of the week, rather than what you maybe did last summer. Those things build momentum.

And hear me out. When you get through this summer, realigning your standards and staying realistic about how you want to act in the summertime, in alignment with your goals, let me tell you, if you can follow through with this, it's going to be so much more empowering to know that next summer you can do the same thing. And maybe by next summer, it's going to look drastically different than this summer.

Also, if you follow through with what I'm saying in this episode, it gives you that much more confidence to follow through on a holiday that comes up, or in the fall or the winter. Because you've gone through learning how to build these skill sets in the summertime, it feeds into your confidence moving forward.

Summer isn't about being perfect. It's about you finding the balance. It's about you living your life while still prioritizing your health and your goals. It's probably going to look different than the previous summer. Or if you're a couple of years into your journey and you're already doing all the things I'm saying, this summer probably looks drastically different from five or six summers ago.

So if you are somebody who feels like summer is going to completely derail everything you've worked for over the last six months, eight months, one year, hear me out on this, please. You are not starting over in the fall. That's not going to happen. You're not going to wash this entire summer away. You're not stuck in this all-or-nothing loop. You're just trying. You're a woman. You're a person. You're trying to learn how to show up consistently even when life is more fun, more spontaneous and more busy than normal.

And look, I've said it in previous podcasts before: the busier you are in a season, when you learn to show up for yourself consistently and build the momentum, that's like unlocking level 100 on Crash Bandicoot, if you guys even know what I'm talking about. Or unlocking level 50, or moving to different islands in that video game, or in any video game. It's like unlocking a different level for yourself. You're going to be able to give yourself more grace. You're going to be able to enjoy the summer. You're going to be able to take what you've learned in a busy season and apply it in every busy season moving forward. And even in a slow season, you're going to know that you can show up no matter what, because you just went through a busy season and showed up for yourself consistently.

So if you apply what I'm saying here, this is how you stay in alignment. This is how you stay strong. This is how you stay committed to your goals. This is how you live your life fully and enjoy the summertime without losing sight of the goals you're trying to accomplish for yourself.

If this episode hit home, if it resonated with you, I hope that you just overall feel more confident with what was shared here. Maybe you knew this information, or maybe it reignited something and some new light bulbs went off, or you just needed to hear these reminders. I hope that you now go into the summertime knowing that you don't need to be hard on yourself. You don't need to show up perfectly. You can still do all of the things and crush your goals and show up for your workouts and keep it consistent with your nutrition. And, and, and. It doesn't have to be an either-or type of thing. Okay?

Now, if this episode hit home, please, please, please share it with someone who's maybe been feeling like summer is a tug-of-war, and hold each other accountable along the way. Send it their way, maybe a family friend or people you're going to be traveling with, and open up the conversation: hey, I'm on this goal. I want to accomplish this for myself, and I want us to stay aligned as we travel throughout the summer together. Can you listen to this episode, and can we find a way to mutually work together to keep each other accountable on our goals?

All right. I love you guys. I appreciate you guys. Go crush it. Summer is not meant to be daunting or feel like a tug-of-war. Go get after it, and I'll see you guys in the next episode.

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