What to Do If You Missed Your Summer Fitness Goals

Remember, fitness is a lifelong journey, not a race. Missing your summer goals doesn’t mean you’ve failed — it simply means you have an opportunity to refocus and start anew.

Photo by Michael Starkie on Unsplash

I feel this is a timely piece as we enter August with kids going back to school and we get one last real month of heat before cooler temps prevail.

For those of us outside the lower states where fall and winter temperatures are actually tolerable, we spend many months building excitement toward to the middle of the year. Summer often comes with the promise of longer days, warm weather, and the motivation to get fit. We feel that we will have endless time to be outside, time to plan and prep the healthiest of meals and laugh uncontrollably as we socialize all while being in the best shape of our lives.

However, life’s demands, unexpected events, or just a bit of summer fun can sometimes derail even the best-laid fitness plans. If you find yourself having missed out on your summer fitness goals, don’t worry — you’re not alone, and it’s never too late to get back on track, you just have to start, again!

At Body Systems, we coach people year round and one of the most important concepts we teach is the understanding of Seasonal nutrition and training. We understand that sticking to one way of doing things for the long term is not favorable and your body does need to embrace a pause here and there after a push of some kind. For some clients we strategically do this during the summer, for the very reasons listed above — more social obligations, vacations, kids at home, and many more engagements than other months — so we look to take the pressure off a little during these times until a new season approaches. That doesn’t mean we still don’t aim to get results, we certainly do, but the results may be in different terms than the scale number. We may look at driving a period of maintenance, or practicing and reinforcing habits that are most valuable for long term success, or potentially embracing the lifestyle shift and focusing on gaining more muscle.

That being said, as a new season approaches and life begins to shift again, we take this as another opportunity — this time to possibly push. With between 10-15 weeks to go before we get into fall activities such as Halloween and Thanksgiving and another season where caloric intake tends to exceed output, this presents a prime time to become a lot more aggressive on the fitness front and milk the lasting opportunities to get outside and be active, build some solid gym engagement that will carry through to the new year, and embrace more nutrient dense foods as our fruits and vegetables begin to peak. So if you are thinking that all is lost that you didn’t achieve your Summer physique, maybe it’s time to reframe it and work into the next season and the one after that so by this time next year, there is no summer body that you’re striving for, you’re already there.

Assess Your Situation

The first step in bouncing back is to assess where you stand. Reflect on the goals you set at the beginning of summer and identify what may have caused you to fall short. Was it a lack of time, motivation, or maybe an unrealistic expectation? Understanding the reasons behind your missed goals is crucial for making more achievable plans moving forward.

Ask yourself:

• Were my goals realistic? Sometimes we set ambitious goals without considering the time and effort required to achieve them. Break down larger goals into smaller, more manageable steps.
• What were the obstacles? Identify any patterns that led to missed workouts or unhealthy choices. Was it a busy schedule, travel, or simply the lure of summer social activities?
• What worked? Even if you didn’t hit your targets, consider the positive steps you did take. Maybe you were more active overall or made healthier food choices occasionally. Build on these successes.

Set New, Realistic Goals

With the fall season approaching, now is the perfect time to set new fitness goals. Focus on creating specific, measurable, and attainable goals that fit into your current lifestyle.

• Start Small: If you haven’t been active for a while, ease back into your fitness routine with small, achievable goals. For example, aim to exercise three times a week for 30 minutes rather than trying to hit the gym every day.
• Mix It Up: Incorporate a variety of activities into your routine to keep things interesting and to work different muscle groups. Try combining cardio, strength training, and flexibility exercises. The end of Summer into Fall is also a great time to explore outdoor activities like hiking, cycling, or even brisk walks in the park.
• Set a Schedule: Consistency is key when it comes to fitness. Set a regular workout schedule that fits into your daily routine, and treat these appointments with the same importance as work meetings or social events.

Focus on Nutrition

Getting back on track with fitness isn’t just about exercise — nutrition plays a critical role too. After the indulgence of summer barbecues and vacations, it’s essential to refocus on healthy eating habits.

• Plan Your Meals: Take time to plan balanced meals that include lean proteins, whole grains, fruits, and vegetables. Meal prepping on weekends can help you stay on track during the busy week.
• Hydrate: Proper hydration is often overlooked but crucial for overall health and fitness. Aim to drink plenty of water throughout the day, especially if you’re increasing your physical activity.
• Mindful Eating: Pay attention to portion sizes and eat mindfully. This means slowing down, savoring your food, and stopping when you’re satisfied, not stuffed.

Stay Motivated

Staying motivated after a setback can be challenging, but it’s essential for long-term success.

• Find a Fitness Buddy: Exercising with a friend can make workouts more enjoyable and keep you accountable. Better yet, get a Coach!! You’d be surprised at how helpful this can be for accountability and guidance. You’ve probably heard that successful people surround themselves with other successful people, well, they also surround themselves with great coaches.
• Track Your Progress: Keep a journal or use a fitness app to track your workouts and dietary habits. Seeing your progress over time can be incredibly motivating. Use the data to drive your decisions.
• Celebrate Small Wins: Don’t wait until you’ve reached your ultimate goal to celebrate. Acknowledge and reward yourself for hitting smaller milestones along the way.

Remember, fitness is a lifelong journey, not a race. We don’t just turn it off and on when we feel like it, and missing your summer goals doesn’t mean you’ve failed — it simply means you have an opportunity to refocus and start anew. By setting realistic goals, staying consistent, and embracing a balanced approach to fitness and nutrition, you can achieve lasting results and feel great year-round. Let’s finish the year the way you want.

Dr. Dan Dodd is an Exercise Science professional and Coach for Body Systems, a nutrition and training coaching company. Dan is an avid writer on nutrition, exercise, metabolism and body composition. If you’d like to receive more stories, subscribe to get these stories and more.