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How to Adapt Your Fitness Routine for Summer (Without Falling Off the Wagon) | Fit & Unfiltered
On this week's episode of The Fit and Unfiltered Podcast, I am talking you through the ways that you can adapt your routine for summer when kids are off and social events increase. Looking at how results are driven by habits, not seasons.
Key points include dropping FOMO, setting fewer summer non-negotiables (2–3), keeping general movement/steps high, prioritising protein with convenient options, planning nutrition around events and choosing one indulgent occasion, and managing expectations.
Staying consistent with strength training (even shorter sessions, focusing on compound lifts) rather than relying on frequent HIIT, and letting go of guilt and self-sabotage by getting back on track after indulgence.
So take a listen, and let's keep you Thriving throughout Summer.
PS. I have been nominated for:
Best Fitness Podcast ➡️ Nicola Graham Podcast
Best Fitness Influencer ➡️ Nicola Graham
All votes and support are highly appreciated 🤍
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00:00 Welcome and Summer Focus
01:28 YouTube and Content Struggles
02:48 Awards Voting Request
04:35 Time to Thrive Coaching
05:45 Summer Holidays Reality Check
08:28 Beat FOMO and Stay Aligned
11:33 Summer Non Negotiables
12:57 Steps and Weekly Targets
14:04 Protein Made Easy
18:13 Social Events and Expectations
20:14 Control Nutrition and Bounce Back
22:52 Stress Eating and Self Sabotage
25:49 Keep Strength Training
28:58 Drop the Guilt Cycle
32:28 Lifestyle Mindset and Wrap Up