Avoid Summer Slumps: Staying Consistent with Training

Keeping Momentum During the Summer Time

Summer is all about fun in the sun! Between travel, social events and warmer days, it’s easy to lose momentum. But with the right mindset and simple strategies, you can stay active without feeling like you're sacrificing summer joy. With the summer time, there are more vacations and events that can modify your normal schedule as well as weather fatigue (like this current heat wave….) can also make workouts feel harder and less appealing. I think it’s important to shift the mindset from Consistency to Intensity! It doesn’t need to be perfect workouts all the time, you just need momentum. Think in terms of “minimum effective dose” — a 10-minute circuit or a walk still counts. Progress happens when you keep showing up, even in small ways.

Tips to Stay On Track

1. Anchor your workout to a daily habit:

  • Choose a consistent time or trigger — like after brushing your teeth or right after morning coffee. This helps training become automatic.

2. Use “if-then” planning:

  • Example: “If I’m staying in a hotel with no gym, then I’ll do a 15-minute bodyweight workout in my room.”

  • Having a pre-made plan eliminates decision fatigue.

3. Pack light, train smart:

  • Traveling? Bring resistance bands or save a few favorite no-equipment workouts on your phone. Convenience kills excuses.

4. Lower the barrier:

  • Can’t do a full session? Just do 5 minutes of movement. The hardest part is starting and small actions often lead to bigger ones.

5. Schedule workouts like appointments (this is my favourite tip I give all the time):

  • Put them in your calendar like a meeting. If you respect your time, others will too.

6. Set “summer wins” instead of summer goals:

  • Instead of chasing weight loss or Personal Records, focus on wins like:

  • Move every day

  • Try a new outdoor activity each week

  • Stay consistent 3x/week

7. Use a visual tracker:

  • Whether it's a calendar, app or sticky notes on the fridge. By checking off a workout it gives you a dopamine boost and builds positive momentum.

Quick Win Workout: Your 10-Minute Circuit

No equipment, no excuses:

  • 30 seconds: Jumping jacks

  • 30 seconds: Bodyweight squats

  • 30 seconds: Push-Ups

  • 30 seconds: Plank Hold

  • Repeat 3 times and Done!

Final Thought:

Summer doesn’t have to be “on” or “off.” It can be flexible, joyful and still active. The goal isn’t to grind, it’s to glide through summer feeling strong and steady.

Meena Sharif