Fitness in the Wild: A Simple Template
I love summer. However, it takes a flexible approach to emerge from the other side with your fitness intact and not in need of a full reset come September (though we're here for you if you need us then!)
If you want to keep feeling strong and energized while making the most of summer, here’s my challenge to you: Stay consistent by doing what you love. Do fun workouts. Things that make you feel successful.. A hot summer day is not the time to drag yourself through something you hate.
Yes, you can get fit and have fun. I swear. Here’s how to keep things moving while still hitting the beach, barbecues, travel, and everything in between:
1. Make a Go-To Summer Workout
Having a fallback plan is key. Make it something quick and effective that you can do anywhere.
Try this AMRAP 20 (As Many Rounds As Possible in 20 minutes):
10 Squats (use a bench, log, or bodyweight)
20 Sit-Ups or Mountain Climbers
20 Step-Ups or Lunges (stairs, bench, log)
10 Push-Ups (any variation)
:60 Continuous Movement (toe taps, jog, cross crawls—anything to keep moving)
Rest 60 seconds, then repeat.
Other options:
20+ minute ruck or power walk
10-minute AMRAP of your 3 favorite movements
Combine it all: 20 min ruck into a 20 min AMRAP into a 20 min ruck = great 60 minute workout.
Action: Save it. Memorize it. Get after it when your brain says I need to move but, “I don’t know what to do.”
2. Train Early Before the Heat Wins
Morning workouts = fewer excuses, cooler temps, and more energy for it. Once the day gets rolling, your workout window often disappears.
Action: Wake up 30 minutes earlier. Get outside, bask in the quiet, feel like a star all day!.
Pic: Yay Catie. DL PR!
3. Fuel Up
Summer often means less structure and more eating out, and the heat might kill your appetite or your will to cook. Plan for these challenges.
Keep it simple:
Have protein ready (chicken, eggs, salmon, protein powder and smoothie supplies)
Pre-wash fruit, prep veggies, keep it within arm’s reach.
If fat loss is your goal:
Keep the deficit small (250 calories/day = one snack)
Prioritize protein + fruits and vegetables.
No need to “start over” after a big meal. Just make the next one a good one.
Action: Ask yourself: What’s the most food I can eat, made up of things I enjoy, while still making progress?
4. Catch All-or-Nothing Thinking
This is the trap that can keep you stuck. You miss a class, have an off eating day, and suddenly it’s: “I’ll start fresh next week.” No! The time is now. Do what you can instead.
Examples that count as wins:
Can’t make 5 classes? Make 3.
Only have 30 minutes? That’s enough.
On vacation? Indulge one meal a day, not all three.
Waffles for breakfast? Great. Eat a solid lunch and carry on.
Action: Ask yourself: What’s the next best choice I can make? Then make it!
Pic: Go LD!
Simple Summer Chickpea Salad Bowl
You can whip this meal up in two seconds!
1 can chickpeas (rinsed)
1 cup cherry tomatoes (halved or quartered)
½ cucumber (diced)
¼ red onion (minced - optional, I leave out if taking to work)
Juice of 1 lemon
2 tbsp olive oil
Salt + pepper
Optional: fresh herbs, crumbled feta, shredded chicken. Increase the vegetable content by serving over shredded lettuce.
Lift. Fit. Fun.
We have 3 spots left for our August Lift Over Forty class. A basic barbell strength training class for women on Sunday mornings at Empower. Enjoy the process with us! Early bird pricing until July 20.25. Class details here.
Pic: Last Lift class for July. Great work!
I’m heading to Vancouver Island later this week and will return to blogging in August.
Keep training, fueling, and having fun! 😎
Workout For July 16, 2025
Warm-up | 6:00 | 2 rounds
:30 PVC shoulder passthroughs
:30 PVC around the world
:30 ring squats
:30 inchworm to push-up to downdog
50' bear crawl
50' lateral bear crawl
Tech | 2:00
Demonstrate handstand push-ups, ring dips, and push-ups
Specific Warm-up | 10:00
Handstand Push-ups | 7:00
3 x handstand negatives or :30 pike push-ups from the floor
then, 2 sets of:
3 to 5 strict handstand push-ups
3 to 5 kipping handstand push-ups
Ring Dips | 3:00
:15 to :20 second ring support hold
5 banded ring dips or tricep dips
3-5 ring dips
Push-ups | 2:00 | 2 rounds
5 to 10 UB push-ups
WOD | 15:00 to 20:00 | H:30
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Intermediate
12-9-6-3 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups
Beginner (A)
15-12-9 reps of:
Pike Push-Ups from a box
Banded Ring Dips
Push-Ups from knees or from a box
Beginner (B)
21-15-9 reps of:
Seated DB Press
Bench tricep dips
Push-Ups from knees or from a box
Cooldown | 5:00
Banded shoulder stretches
