As the temperature rises and the days stretch longer, you might feel like your daily routine needs a seasonal shift. Summer brings some unique opportunities for your health — think more abundant fresh produce and extra hours of sunlight for outdoor movement. But it also introduces challenges, like managing your energy in the heat and staying properly hydrated.
To inspire you to make the most of your routine this season, we asked several Life Time experts what habits they dial in during the summer months.
Paige Luth, DC, licensed chiropractor at LifeClinic in Frontenac, Mo.
1. Prioritizing Hydration
During the summer, I make sure to stay properly hydrated by drinking half my body weight in ounces of water and having at least one serving of electrolytes (like LTH Hydrate) daily. When I stay on top of this, my energy, focus, workouts, and recovery all feel better. This habit is especially important this time of year in the Missouri heat!
2. Taking a Daily 30-Minute Outdoor Walk
My 30-minute outdoor walk is one of the best parts of my day. It helps me decompress, get steps in, and feel more grounded. Even on busy days, it’s become something I don’t skip because I know I always feel better after.
Barbara Powell, MA, NBC-HWC, holistic coach for Life Time Mind
3. Focusing on Fiber
This summer, I’m focusing on my fiber intake. With high cholesterol running in my family, it’s essential for me to protect my heart health. I’ve connected with a dietitian through MIORA and established a plan to eat more fibrous foods and less saturated fat. I want to live a long, healthy life and one of the foundations to do so is my nutrition. I love eating fibrous fruits and veggies that are in season, and summer ushers in so many delicious choices!
4. Choosing Real Life Over Screen Time
This is a habit I’m slowly shedding from so much indoor time over the winter here in Minnesota. I feel happier and more grounded when I’m regularly outside and off my devices. Instead of thinking about lessening screentime, I’m focusing on increasing sensory delights. This summer, you’ll find me on the trail running, with my hands in the dirt learning how to garden or reading books in my hammock. Real life goodness!
Jay Kelmer, CPT, CSCS, assistant personal training leader at Life Time King of Prussia in Wayne, Pa.
5. Eating Protein Early in the Day
During the summer months, activities with friends and family typically ramp up for many, which can lead us to deviate from healthy habits. Because of this, I like to start my days with protein to make sure I’m well on my way to hitting my daily goal early on. This habit helps me stay satiated, so I’m more likely to stick to my nutrition goals.
If you’re on the go in the morning or want a simple breakfast option, I highly recommend LTH’s Build Whey+ All-in-One protein powder, which packs in 30 grams of protein plus additional vitamins and minerals.
6. Hydrating With the Sunrise
As the sun starts to rise earlier in the day, I let it serve as a reminder to begin my day with water. Maintaining proper hydration and healthy fluid balance is even more critical during the summer months, when we typically find ourselves outside and sweating more. Sweat can also serve as a great reminder to hydrate, but don’t wait until you feel it on your skin to drink water. I personally start my day with 20 ounces of water mixed with LTH Hydrate electrolytes. Maintaining a healthy hydration level is key to just about any health goal.
Emma Graves, class collection brand specialist and Dynamic Personal Trainer at Life Time River North in Chicago, Ill.
7. Creating a Nightly Wind-Down Routine
Knowing that sleep is where the biggest transformations in our bodies and brains often take place, I’ve been prioritizing my nightly routine. I begin by drinking LTH’s Dream Multi-Mag Sleep Support supplement, which has made a huge difference for me.
I also use a “brain dump journal” to get lingering thoughts out of my head. These habits help create a general flow to my evening, so my brain gets used to relaxing after each task is completed.
8. Prioritizing Deep Core Strength
Over the years, I’ve learned more about the effect deep core strength has on our bodies’ functionality. From protecting our spines to improving our posture, balance, and power, the investment in your deep core muscles is a meaningful one for mobility and longevity. I love taking CTR (Core, Tone, Reform) at Life Time, which has helped me build the most awareness of and control over my deep core that I’ve ever had!
Courtney Helgoe, executive editor at Experience Life
9. Making Time for Morning Movement
I start each morning early with a long walk by the Mississippi River. In summer, this habit guarantees I get a couple of hours outside while the shadows are long and the air is still cool. It also lets me begin each day without rushing, which makes everything that follows just a little easier.
