Is it your time for a healthy summer?

Why do we love a healthy summer? The warm sunshine, the birds chirping, the free-spirited energy of the season–it’s easy to get swept away in the excitement of summertime and forget about the importance of taking care of our whole selves. But just like any other season, it’s essential to prioritize a healthy mind, body and spirit during summertime.

Holistic health is the foundation of wellness and focuses on treating the whole person, not just the individual parts. Each category of health is supported by the others. Exercise is more effective when you’re eating a healthy diet, spirituality is more effective when you’re doing mindset work, etc. 

Summer is a perfect time to prioritize your overall well-being, as the warm weather and longer days allow for more time outside, more movement, and more opportunities to nourish your body with healthy meals using fresh local foods. 

With an emphasis on nourishing your mind, body and spirit, you’ll be able to enjoy all that summer has to offer while also feeling your best.

Secrets to Having a Vibrant and Healthy Summer

So, let’s dive into why prioritizing holistic health and having a healthy summer is so essential during these next few months.


Establishing a Healthy Mindset

Let’s start with mindset, as it is the foundation for having a truly healthy summer. Mindset is key to everything, seriously. There is so much research on mindset and every topic related to it that it’s not even funny.

But they’re on to something here. 

When you focus on other aspects of health and life without focusing on your mindset, those areas are less strong. So, for a truly healthy summer, you know we have to dive into this.

Ultimately, mindset is crucial because it shapes how we perceive and react to our experiences. A positive, growth-oriented mindset enables us to approach challenges with resilience and openness, fostering personal development and well-being.

We all end up making it to adulthood with areas of mindset that we need to work on. Whether that’s because we have severe childhood trauma or because of the mindsets your parents passed on, we all have something. But focusing on mindset and taking control of your mind, can lead to improvements in all areas of your life. 

We know that doing mindset work can help us reach our goals more effectively, but it even goes as far as improving your performance. A study done on athletes showed that those who shortened their overall warm-up to include time to visualize their own performance and the results that they wanted, ended up performing better and successfully performing the skills they visualized.

How can cultivating a healthy mindset support other areas of health for your healthy summer?
  • Diet: Encourages mindful eating and better food choices, leading to improved nutrition and energy levels.
  • Exercise: Promotes motivation and consistency in physical activity, enhancing overall fitness and stamina.
  • Time in Nature: Enhances appreciation for the outdoors, reducing stress and boosting mental clarity.
  • Spirituality: Fosters a deeper connection to one’s beliefs and purpose, contributing to emotional and psychological balance.
  • Slow Living: Encourages living in the moment, reducing anxiety, and improving life satisfaction.
  • Hypnosis/NLP Work: Supports reprogramming negative thought patterns, reinforcing positive behaviours, and achieving personal goals.
Try these activities for your healthy summer mindset routine:

Summertime Journaling:

  • Daily Reflection
  • Morning set up

Gratitude Practices:

  • Morning Gratitude
  • Gratitude Jar

Summertime Visualization Exercises:

  • Future Visualization: Imagine achieving your summer goals, whether they’re fitness milestones or new hobbies. Visualize the steps and the joy of accomplishment.
  • Positive Imagery: Picture yourself in your favourite summer spot, like a serene beach or a lush park, to calm your mind during stressful times.


  • Daily Affirmations: Writing or speaking

Mindfulness Meditation:

  • Guided meditations
  • Guided hypnosis
  • Mindful Breathing

    Nourishing Your Body

    When it comes to a healthy summer, diet is one of the first things we discuss because finding a variety of fresh, local, nutrient-rich foods is so accessible at this time. Farmers’ Markets and fruit stands are in abundance, and there is so much produce that becomes in season during the summer. 

    Nourishing your body with nutrient-rich foods during the summer is crucial for maintaining your energy levels, staying hydrated, and supporting overall health. The warm weather often increases outdoor activities, which means your body needs more fuel to keep up with the demands. 

    Nutrient-rich foods like fruits, vegetables, lean proteins and whole grains provide essential vitamins, minerals and antioxidants that help:
    1. Boost Energy Levels: Summer activities require sustained energy, which nutrient-dense foods provide, helping you stay active and alert.
    2. Support Hydration: Many fruits and vegetables have high water content, helping to keep you hydrated and preventing heat-related issues.
    3. Enhance Skin Health: Antioxidants and vitamins found in fresh produce can protect your skin from sun damage and promote a healthy glow.
    4. Strengthen Immunity: A balanced diet rich in nutrients supports your immune system, helping you ward off seasonal illnesses. Let’s be real: who wants to get sick in the summer?
    5. Promote Digestion: High-fiber foods aid in digestion, keeping your gut healthy and functioning smoothly.

    Incorporating a variety of fresh, seasonal foods into your healthy summer diet not only supports your body’s needs but also enhances your overall well-being, allowing you to enjoy the season to its fullest.

    Looking for some great recipes? Check out our blog for recipes that are great for each season!


    Moving Your Body

    Moving your body is important at all times of the year, but when you’re going for a healthy summer, the unique opportunities that summer offers provide lots of benefits. 

    As I mentioned, each category works in harmony with the other categories and can strengthen them. What makes summer unique is the warmer weather with longer days, allowing your movement to be outside more.

    Staying active during the summer months offers numerous benefits that can enhance your physical and mental well-being (that can support you during the other seasons):
    1. Improved Physical Health: Engaging in outdoor activities like swimming, hiking or biking boosts your cardiovascular health, strengthens your muscles and increases your endurance.
    2. Enhanced Mood: Physical activity releases endorphins, which can reduce your stress and anxiety, promoting a sense of happiness and well-being.
    3. Vitamin D Boost: Outdoor exercise increases your exposure to sunlight, helping your body produce vitamin D, which is essential for your bone health and immune function.
    4. Social Connection: Summer activities often involve group settings, fostering social interaction and community bonding, which are important for mental health.
    5. Weight Management: Increased physical activity helps you burn calories and maintain a healthy weight, which can be easier to manage with the longer days and nice weather.

    By incorporating regular movement into your healthy summer routine, you can enjoy these benefits and enhance your overall quality of life.


    Connecting with Nature

    Nature is powerful. Nature is medicine, both in terms of reactive medicine (you can use herbs and other plants to help your ailments) or as preventative medicine (spending time in nature has been shown to improve immune function and support your body’s ability to heal from illness).

    Just like with the other areas of holistic health, spending time in nature can positively impact and strengthen other areas.

    Spending time in nature is essential for your healthy summer routine, offering numerous benefits for the mind, body and spirit:
    1. Mental Well-being: Exposure to nature can reduce stress, anxiety and depression. The calming effect of natural environments promotes mental clarity and relaxation.
    2. Physical Health: Outdoor activities like hiking and walking can boost your physical fitness, improve your cardiovascular health, and enhance your overall stamina.
    3. Emotional Balance: Nature fosters a sense of connection and peace, aiding emotional regulation and reducing feelings of isolation.
    4. Spiritual Connection: Spending time in nature encourages mindfulness and a deeper appreciation for life, enhancing spiritual well-being and personal growth.
    By incorporating regular outdoor experiences, you can support your health, promoting a balanced and fulfilling life. This season is the best time to get out in nature and a great tool for your healthy summer routine. 

    Being in nature offers profound healing benefits that extend beyond the standard physical health improvements. Nature has a unique ability to enhance emotional and psychological well-being. 

    Nature nurtures creativity and cognitive function. Studies show that spending time in nature can improve concentration and cognitive performance, often referred to as the “attention restoration theory.” This theory suggests that nature helps the brain recover from mental fatigue, leading to improved focus and clarity. 

    Additionally, the natural world provides a sense of awe and inspiration, fostering a deeper connection to oneself and the universe, which can be particularly healing on a subconscious level.

    These immersive experiences in nature can enhance your mindful state, improving your self-awareness and promoting emotional healing. Time spent in forests, near water or in green spaces can evoke feelings of peace, grounding and interconnectedness, which are crucial for holistic healing and your healthy summer.

    Try incorporating these activities into your healthy summer to get more in nature:
    • Walking outside 
    • Gardening
    • Planning a camping trip
    • Beach walks
    • Forest bathing
    • Bird watching
    • Paddleboarding
    • Yoga in the park
    • Exploring new trails
    • Meditation at the top of a hike
    • Walking barefoot in the grass


    Prioritizing Relaxation

    Summer feels like a time where everything gets faster. The kids are out of school, and it’s your job to entertain them. It’s nice out with longer days, so more people want to make plans. Spontaneous adventures seem to pop up more. And so on.

    People always think they’re going to feel refreshed after the summer, but somehow get to the end and can’t wait for fall. They feel almost more tired somehow. That’s because we don’t actually take the time to relax. We always have to plan things instead of teaching ourselves and our kids to be bored. We always say yes to social activities, even if we want to say no. We don’t stop and slow down.

    There are many great benefits to slowing down and relaxing in the summer:

    Slowing down and prioritizing relaxation during your healthy summer is crucial for maintaining your overall health and well-being. The warm weather and longer days provide the perfect opportunity to step back from the hustle and bustle of daily life and focus on your self-care. 

    Relaxation helps reduce your stress levels, which can have a significant positive impact on mental and physical health. Taking time to unwind and engage in leisurely activities (even if just by yourself) allows your body to recover from the constant demands placed on it, leading to improved mood, better sleep and increased energy levels.

    Moreover, relaxation fosters creativity and productivity. When we slow down and allow ourselves to rest, we can approach tasks with a fresh perspective and renewed motivation. It gives your brain time to create things and think through solutions.

    It also strengthens relationships, as spending quality time with loved ones in a relaxed setting can deepen connections and enhance emotional support systems. By prioritizing relaxation, you create a balanced lifestyle that promotes long-term health and happiness during your healthy summer.

    Try some of these relaxation activities for your healthy summer routine:
    • Reading on the deck in the sun
    • Taking a bath
    • Practicing yoga
    • Doing nothing
    • Stargazing
    • Hammock lounging
    • A picnic in the park
    • A nap
    • A beach meditation
    Secrets to Having a Vibrant and Healthy Summer

    Taking care of your whole self is essential for enjoying a healthy summer. Prioritizing positive mental health, nourishing your body with wholesome foods, staying active, connecting with nature, and making time for relaxation are all essential components to experiencing holistic well-being during the summer months. 

    It might feel slightly overwhelming, but focusing on your health and wellness from a holistic mindset is the best way to cultivate a healthy lifestyle overall. When your health is in check, you can then step into becoming your highest self and reach all of your biggest dreams.

    Focusing on feeling good both inside and out can make your summertime experience more meaningful and fulfilling. So, I encourage you to embrace the joyous energy of summer and make your well-being a priority. 

    By doing so, you’ll be able to create lasting memories, relish in new experiences, and build momentum for a happier and healthier life beyond summer. Cheers to a healthy summer filled with growth, purpose and passion for life!



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