Be Well Blueprint Summer Wellness Guide
For the beach, pool, BBQ or Roadtrip, this guide has you covered. 
Much like our holiday guide this summer guide will give you tips on how to stay on track for all of the beach outings, pool parties and backyard BBQ’s you plan on attending this summer. Don’t let the relaxed routines, sunshine and social get together’s cause you to veer off track. Have fun and stick to those goals with this guide!


Part 1: Changing Your Approach 

If you read the Holiday Guide we discussed this concept there too. Understanding that your approach to your routines may look different for the next few months (especially if your work schedule changes in the summer) can be helpful and will help you avoid unneeded stress when it comes to your nutrition. 

  1. 1) Schedule, schedule, schedule! If your calendar is full of events and gatherings be sure to keep your workouts a priority by scheduling them in ahead of time. Plan for the weeks ahead and treat these workouts like any other appointment you cannot miss. 
  2. 2) Think outside the box when it comes to movement. Add in some extra (like a bike ride with the kids) or plan a fun hike or family workout on the beach during your camping trip. 
  3. 3) Get outside as often as possible. Remember workouts don't need to happen in a gym. Paddleboard, kayak, swim, run, hike and bike your way to fitness without ever going inside. 


Part 2: Nutrition 

The bigger part of staying on track this summer is going to be your nutrition. This time of year presents a challenge for many people as we are going to parties, BBQ’s, the beach, the pool, happy hour in the sun, you name it. We stay up later, drink more alcohol and indulge in some nightly ice cream (because it’s too hot out not to). Remembering what we eat, and how much we eat are going to play a huge role in staying on track this summer. Here are some suggestions for Summer nutrition struggles.
  1. 1) Pack snacks ahead (for the beach, for the pool, for the hiking trip, etc.) Think about things that are easy to make and nice and cold to eat. Some of my favorites include: raw veggies and hummus or guacamole, fresh fruit (my favorite is watermelon this time of year!), beef jerky, yogurt tubes (like Siggi’s- try freezing them!), hard boiled eggs, Deli turkey (like Applegate farms), Tortilla chips and salsa, trail mix
  2. 2) Pack drinks too! Lots and lots of water is key. Want something besides water? Turn to these for a nice option - La Croix sparkling water, Water with cucumber and lemon or mint and berries, unsweetened coconut water, 

3) Go to a party or BBQ with a plan. Never attend an event hungry. Eat a high protein meal before you go and save a good amount of calories for eating at the party. Choose wisely. Stick with Lean meat like a burger or chicken (so easy this time of year because usually people are grilling), pile up stuff from the veggie platter, stay away from “salads” made with mayo, avoid the chips and dip and choose fruit for dessert. Allow for 1 small cheat, otherwise stay within your normal eating parameters. 


Part 3: Alcohol 

Let’s get real, unless you don’t drink alcohol ever, you are probably going to drink some alcohol in the next few months. Here are some ways to keep the calories low and still be able to enjoy some adult beverages with friends. 


  1. 1) Skip the beer. Instead choose clear vodka and low calorie mixers. 
Tito’s Vodka and flavored seltzer or club soda
Gin and soda with lime
Tequila with club soda, splash of grapefruit juice and lime 

2)Drink water in between alcoholic drinks. This will help the hangover, especially if you are drinking in the sun and will slow you down a bit.  



Bonus Section
How to Stay on Track During Roadtrips 
For many people summer is about vacations, road trips and being away from home. Here are some tips to help keep you on track even if you don’t have access to a kitchen. Check out these ideas. 


  1. 1) Gas stations and rest stops have stepped up their game a bit. Here you can find things like greek yogurt, fresh fruit (like a banana), hard boiled eggs, beef jerky and granola bars. Make a quick breakfast and break up a granola bar over some yogurt. Add banana. 
  2. 2) Starbucks also has some nice options when it comes to roadside snacks and meals. Try their plain oatmeal with fresh blueberries, or their egg white and turkey bacon breakfast sandwich. They also offer fresh fruit and even a cheese and salami platter. Stay away from the dessert case. 
  3. 3) Pre-pack some of your own things. Pack a cooler with fresh raw vegetables and hummus, deli turkey and cheese or homemade trail mix. 
  4. 4) Breakfast buffets at hotels have gotten healthier too. Choose oatmeal, yogurt and fruit or a waffle with peanut butter and banana for a macro friendly breakfast. 


Exercise on the road can be done too without much equipment, especially if you get creative. Here are some great ideas to keep you active on the road!


  1. 1) If you are somewhere with a pool, lake or ocean try a swimming workout! Get creative, an idea could be 3 rounds swim 50 meters, 30 push ups, 30 air squats. 
  2. 2) Find a track, a straight road or even a beach and sprint 100 meters for 10 rounds. Rest between each set. 
  3. 3) Try challenging bodyweight movements to create a fun workout like this one - 4 rounds 1 minute max walking lunges, 1 minute max mountain climbers, 1 minute max burpees, 1 minute max squat jumps

I hope that this summer guide can help you feel assured and confident that you can set yourself up for success this summer. One of the biggest takeaways should be that it is okay to not be perfect. Finding the right balance between sharing special moments and focusing on goals is important for a relaxing summer Don’t be too hard on yourself and enjoy!



If you are looking for more information or would like personalized nutrition programming be sure to head over to www.bewellblueprint.com and get signed up!

Live well, be well. Melissa

Get signed up now!
Be Well Blueprint Summer Wellness Guide
For the beach, pool, BBQ or Roadtrip, this guide has you covered. 
Much like our holiday guide this summer guide will give you tips on how to stay on track for all of the beach outings, pool parties and backyard BBQ’s you plan on attending this summer. Don’t let the relaxed routines, sunshine and social get together’s cause you to veer off track. Have fun and stick to those goals with this guide!


Part 1: Changing Your Approach 

If you read the Holiday Guide we discussed this concept there too. Understanding that your approach to your routines may look different for the next few months (especially if your work schedule changes in the summer) can be helpful and will help you avoid unneeded stress when it comes to your nutrition. 

  1. 1) Schedule, schedule, schedule! If your calendar is full of events and gatherings be sure to keep your workouts a priority by scheduling them in ahead of time. Plan for the weeks ahead and treat these workouts like any other appointment you cannot miss. 
  2. 2) Think outside the box when it comes to movement. Add in some extra (like a bike ride with the kids) or plan a fun hike or family workout on the beach during your camping trip. 
  3. 3) Get outside as often as possible. Remember workouts don't need to happen in a gym. Paddleboard, kayak, swim, run, hike and bike your way to fitness without ever going inside. 


Part 2: Nutrition 

The bigger part of staying on track this summer is going to be your nutrition. This time of year presents a challenge for many people as we are going to parties, BBQ’s, the beach, the pool, happy hour in the sun, you name it. We stay up later, drink more alcohol and indulge in some nightly ice cream (because it’s too hot out not to). Remembering what we eat, and how much we eat are going to play a huge role in staying on track this summer. Here are some suggestions for Summer nutrition struggles.
  1. 1) Pack snacks ahead (for the beach, for the pool, for the hiking trip, etc.) Think about things that are easy to make and nice and cold to eat. Some of my favorites include: raw veggies and hummus or guacamole, fresh fruit (my favorite is watermelon this time of year!), beef jerky, yogurt tubes (like Siggi’s- try freezing them!), hard boiled eggs, Deli turkey (like Applegate farms), Tortilla chips and salsa, trail mix
  2. 2) Pack drinks too! Lots and lots of water is key. Want something besides water? Turn to these for a nice option - La Croix sparkling water, Water with cucumber and lemon or mint and berries, unsweetened coconut water, 

3) Go to a party or BBQ with a plan. Never attend an event hungry. Eat a high protein meal before you go and save a good amount of calories for eating at the party. Choose wisely. Stick with Lean meat like a burger or chicken (so easy this time of year because usually people are grilling), pile up stuff from the veggie platter, stay away from “salads” made with mayo, avoid the chips and dip and choose fruit for dessert. Allow for 1 small cheat, otherwise stay within your normal eating parameters. 


Part 3: Alcohol 

Let’s get real, unless you don’t drink alcohol ever, you are probably going to drink some alcohol in the next few months. Here are some ways to keep the calories low and still be able to enjoy some adult beverages with friends. 


  1. 1) Skip the beer. Instead choose clear vodka and low calorie mixers. 
Tito’s Vodka and flavored seltzer or club soda
Gin and soda with lime
Tequila with club soda, splash of grapefruit juice and lime 

2)Drink water in between alcoholic drinks. This will help the hangover, especially if you are drinking in the sun and will slow you down a bit.  



Bonus Section
How to Stay on Track During Roadtrips 
For many people summer is about vacations, road trips and being away from home. Here are some tips to help keep you on track even if you don’t have access to a kitchen. Check out these ideas. 


  1. 1) Gas stations and rest stops have stepped up their game a bit. Here you can find things like greek yogurt, fresh fruit (like a banana), hard boiled eggs, beef jerky and granola bars. Make a quick breakfast and break up a granola bar over some yogurt. Add banana. 
  2. 2) Starbucks also has some nice options when it comes to roadside snacks and meals. Try their plain oatmeal with fresh blueberries, or their egg white and turkey bacon breakfast sandwich. They also offer fresh fruit and even a cheese and salami platter. Stay away from the dessert case. 
  3. 3) Pre-pack some of your own things. Pack a cooler with fresh raw vegetables and hummus, deli turkey and cheese or homemade trail mix. 
  4. 4) Breakfast buffets at hotels have gotten healthier too. Choose oatmeal, yogurt and fruit or a waffle with peanut butter and banana for a macro friendly breakfast. 


Exercise on the road can be done too without much equipment, especially if you get creative. Here are some great ideas to keep you active on the road!


  1. 1) If you are somewhere with a pool, lake or ocean try a swimming workout! Get creative, an idea could be 3 rounds swim 50 meters, 30 push ups, 30 air squats. 
  2. 2) Find a track, a straight road or even a beach and sprint 100 meters for 10 rounds. Rest between each set. 
  3. 3) Try challenging bodyweight movements to create a fun workout like this one - 4 rounds 1 minute max walking lunges, 1 minute max mountain climbers, 1 minute max burpees, 1 minute max squat jumps

I hope that this summer guide can help you feel assured and confident that you can set yourself up for success this summer. One of the biggest takeaways should be that it is okay to not be perfect. Finding the right balance between sharing special moments and focusing on goals is important for a relaxing summer Don’t be too hard on yourself and enjoy!



If you are looking for more information or would like personalized nutrition programming be sure to head over to www.bewellblueprint.com and get signed up!

Live well, be well. Melissa

Get signed up now!