Why Summer Might Be Sabotaging Your Nutrition Goals (and How to Take Back Control)

The days are longer, the schedule is packed, and your motivation? Maybe not where it was a few weeks ago.

I get it—because I’ve felt it too.

The last couple of weeks have been crazy busy in my own life. Between family events, travel, end-of-year school activities, and everything else summer throws at us, even I, a Registered Dietitian, found myself needing to pause and reset. That sense of “go, go, go” crept in, and suddenly, some of my usual routines were sliding.

It happens. To all of us. Especially in a season like summer.

And if you’ve been feeling off-track or unmotivated lately, I want you to know: It’s not a lack of willpower. Summer might actually be sabotaging your nutrition goals—and here’s why.

Why Summer Disrupts Even the Best Nutrition Habits

Let’s break down what’s really going on when your healthy routine falls apart in June or July:

1. Your schedule changes.

Whether you’re a mom with kids out of school or just adjusting to a looser summer routine, the structure that helped keep you consistent is suddenly gone. That morning walk or planned lunch gets replaced with carpooling, last-minute getaways, or just the desire to be less structured.

2. There’s more social eating.

BBQs, beach days, brunches—summer tends to center around food. And while that’s not a bad thing, it often leads to irregular meals, skipped meals, or less balanced choices that leave you feeling sluggish or off-track.

3. Motivation fades.

You might have started the season with energy and goals, but as the days fill up and routines shift, it’s easy to fall into the “I’ll get back on track later” mindset. Unfortunately, later turns into August… or September.

How to Take Back Control—Without Dieting or Going “All In”

Here’s the truth I remind myself (and my clients) every summer:

Motivation comes and goes. But a flexible routine built around your real life? That sticks.

Here’s how I’m getting back to basics after a busy few weeks—and how you can too:

1. Start Small and Get Active Again

After a few off days (or weeks), you might feel the urge to “go all in.” But drastic changes often backfire.

Instead, ask yourself: What’s one small thing I can do today to feel better?

For me, that meant getting back to a short morning walk before the day got away from me. No pressure to hit 10,000 steps or do an intense workout—just movement to feel more grounded and focused.

Whether it’s movement, hydration, or eating a real breakfast again, small steps bring back momentum.

2.

When life is busy, it helps to pick 1–2 non-negotiables—habits that make everything else easier.

In the Nourished Membership, we call these MITs: Most Important Tasks.

Your MITs might be:

• Eating a protein-rich breakfast

• Packing a snack before running errands

• Drinking 60 oz. of water by 3 p.m.

• Getting outside once a day

You don’t need a perfect plan—just clarity on what actually helps you feel good. Then build from there.

3. Build a New (Summer-Friendly) Routine

You’re not going to recreate your January routine in July. And you shouldn’t try.

Summer comes with different rhythms. The key is accepting the shifts and creating a version of your routine that works now.

That might look like:

• Swapping your usual gym workouts for 20-minute walks before dinner

• Planning meals that don’t require turning on the oven

• Keeping go-to snacks in your bag to prevent hanger on long days out

At Nourished with Emily, we help you customize your plan based on your season of life—not some rigid blueprint that doesn’t fit.

4. Ditch the All-or-Nothing Mindset

One off day doesn’t mean you’re “starting over.” One BBQ doesn’t ruin your progress. One skipped workout doesn’t mean you’re failing.

Progress happens when you keep going, even when it’s messy.

A Nourished client recently shared:

“I used to feel like I had to be perfect, especially in summer. Now, I just focus on showing up in small ways each day. I actually feel better—and I’m not burned out by August.”

That’s the shift we want for you too.

You Don’t Have to Do This Alone

If summer has thrown off your rhythm and you’re craving a reset, the Nourished Membership is here to help.

Inside, you’ll get:

• A supportive group chat with daily tips and resources

• Two monthly live Q&A calls with me (your virtual Registered Dietitian!)

• Practical guidance that fits your real summer life

• No strict meal plans. No guilt. Just consistent support.

Whether you're dealing with unpredictable schedules, feeling stuck in old habits, or just want to feel like yourself again—this is for you.

This Summer, Let’s Build a Routine That Actually Works

You don’t need to wait until fall to get back on track. You don’t need to overhaul everything. You just need a few simple steps—and the right support.

Let’s make this your most balanced summer yet.

💬 Click here for more information and to join us today.