Eating Healthy & Staying Lean in the Summer

You would think with the nicer weather and longer days, we’d all be getting plenty more activity during the summer and leaning up nicely. But that’s not often the case. Many people report that they gain weight in the summer time!

Holidays, travel plans, kid’s clinics and camps, and camping can mean an unpredictable schedule that can get us out of our fitness and exercise routine. In addition, summer life can be so busy that it becomes difficult to stick to a healthy eating plan causing a double whammy.  As a result….

……many will start to notice they are starting to pack on the summer pounds and of course, with less clothing, it can be more obvious and disheartening.

….but eating healthy & staying lean in the summer is possible!

Here are some summer time workout tips for when you’re super busy:

Schedule active time with friends and family

Swimming is a fabulous workout to do with your family. Kayaking, paddle-boarding, wake-boarding & water skiing are all fabulous water sports that can be fun and a great workout. Schedule a hike or bike ride with friends or family. Workout at the park while your kids play. Take advantage of the amazing weather and scenery and make the outdoors your gym!

Get up early and move your body

Take some time for yourself first thing in the morning before anyone else wakes up. There are literally hundreds of exercises you can do on your back deck, patio, an open field…literally anywhere!

Here are some nutrition ideas to keep your health and fitness in check all summer:

Fruit, fruit, fruit

That’s the beauty of summer. Everything is in season and it tastes great.  As soon as you get home from grocery shopping, cut up watermelon, mango and pineapple so it’s ready to go. Wash your strawberries, cherries, plums, peaches and nectarines so you can grab and go.


Yes, but start with a ton of grilled veggies. So yummy and so healthy! Fill up on the veggies and that will help minimize the amount of meat and all the toppings that you will consume.

Get your blender

Mix up some healthy veggie and fruit smoothies.

Mix a different salad

Do this each day to have for lunches and dinners. Include apples, strawberries, carrots, cranberries, goat cheese and whatever other great produce is in season.

Containers of veggies and fruits

take them with you to the beach, camping, sport clinics, games or wherever you go so you are consuming throughout the day. Remember that….

….we often crave what we consume often so get in the habit of getting the good stuff and your body will want it!


Increase your water intake. Add hydrating drinks like green ice tea or home-made lemonade.

Enjoy your summer, have fun and stay healthy and fit!

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for over 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs.  She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson.  She can be reached at or

Note:  As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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