MNM July Newsletter

Published: Wed, 07/01/26

Monthly Motivation by Mary Brown

Summer is finally here!

The kids are home. Vacations are on the calendar. There are cookouts, beach days, late nights on the patio, and somehow your schedule is both more relaxed and more chaotic at the same time.

If you've ever made it to July and wondered what happened to the routine you worked so hard to build this spring, you're not alone.

Summer has a way of throwing us off course. Workouts get skipped, meals become less structured, and it's easy to slip into the mindset of "I'll get back on track when things settle down."

The problem is, summer never really settles down.

The women who feel their best through the season aren't the ones following a perfect plan. They're the ones who hold onto a few key habits, even when life gets busy.

This month, let's talk about how to stay connected to your strength, nutrition, and routines while still saying yes to vacations, cookouts, and all the fun that comes with summer.

Movement: Your Summer Strength Strategy

Summer schedules have a way of disrupting even the best intentions.

Vacations, camps, visitors, day trips, and a calendar full of things you actually want to do can make it harder to fit in your usual workouts.

When time is limited, focus on the exercises that give you the biggest return on your effort.

These are called compound movements, meaning they work multiple muscle groups at the same time.

Squats
Deadlifts
Rows
Push-ups
Overhead presses
Lunges

These exercises train more muscle, challenge more of the body, and help maintain strength far more effectively than spending 30 minutes isolating a single muscle group.

And listen, I know many of us have thoughts and feelings about our arms.

But a few extra sets of tricep kickbacks aren't going to do as much for maintaining muscle mass as squats, rows, presses, and deadlifts. And I promise you, your arms are still being worked during compound movements!

Your body responds to the total amount of muscle being challenged, and the big lifts simply give you more bang for your buck.

This becomes even more important as we age. Adults can lose 3-8% of their muscle mass per decade after age 30, and that rate tends to increase later in life. Strength training helps slow that process while supporting bone health, balance, and everyday function.

When your schedule gets hectic, resist the urge to major in the minors.

Build your workouts around the big movement patterns first. If you have extra time for curls, kickbacks, or shoulder raises, great. If not, you've already covered the things that matter most.

Nourishment: Simple Habits to Fuel Your Summer

Summer has a different energy.

The days are longer. The schedule is less predictable. There are vacations, cookouts, happy hours, ice cream stops, and plenty of opportunities to eat differently than you normally would.

And honestly? That's part of what makes summer fun.

The women who feel their best through the season aren't usually the ones following strict diets. They're the ones who keep a few simple nutrition habits in place, even when life gets busy.

Think of them as anchors.

Protein is one of the most important.

When meals include a good source of protein, energy tends to be more stable, cravings are often lower, and it's easier to stay satisfied between meals. Protein also supports muscle maintenance, which becomes increasingly important as we age.

Fiber is another habit worth prioritizing.

Most adults don't get enough fiber, yet it plays a major role in digestion, gut health, blood sugar regulation, and fullness. Summer makes this one a little easier thanks to the abundance of fresh produce.

Berries, peaches, watermelon, tomatoes, cucumbers, zucchini, fresh herbs, and sweet corn are all in season right now. Many of these foods also contribute to hydration, which is especially helpful during the hotter months.

Then there's alcohol.

I enjoy a good summer cocktail as much as anyone. A margarita on the patio or a drink shared with friends can absolutely be part of a healthy lifestyle.

What many women don't realize is that alcohol often affects more than calories. It can impact sleep, increase dehydration, amplify cravings, and leave you feeling less energized the next day.

Many women in perimenopause and menopause also notice increased hot flushes, disrupted sleep, and feeling generally less like themselves after drinking.

A cocktail can absolutely fit into a healthy lifestyle. The key is recognizing when it's adding to your enjoyment and when it's taking away from it.

Maybe that means alternating drinks with water. Maybe it's choosing a mocktail occasionally. Maybe it's deciding that one really good cocktail is enough.

Rather than focusing on what to avoid this summer, focus on a few habits that support how you want to feel:

Include protein at meals and snacks.
Eat fiber-rich foods every day.
Take advantage of seasonal produce.
Drink water consistently.
Pay attention to how alcohol affects your energy, sleep, and symptoms.

These habits aren't particularly flashy, but they tend to make everything else easier.

More energy.
Better digestion.
Fewer cravings.
Better recovery.

More capacity to enjoy all the things summer has to offer.

Mindset: When More Fun Leads to Less Fun

Summer can trigger a little FOMO in all of us.

The weather is beautiful.

The invitations start rolling in.

There are vacations, cookouts, concerts, beach days, happy hours, and weekends that somehow fill themselves before you've even looked at the calendar.

It's easy to feel like you should squeeze every possible drop out of the season.

I've definitely had nights where one drink turned into two, two turned into three, bedtime got pushed later than planned, and I woke up the next morning wondering why I made that decision.

I've also had vacations where I ate and drank whatever I wanted for several days straight and ended up feeling bloated, sluggish, dehydrated, and uncomfortable in my own skin.

The funny thing is, I wasn't feeling like I was getting more out of summer.

I was spending more time recovering from it.

As we get older, the things that used to roll off our backs tend to stick around a little longer. Poor sleep, too much alcohol, inconsistent meals, skipped workouts, and overpacked schedules can impact energy, mood, digestion, recovery, and overall well-being.

Over the years, I've noticed a pattern.

Getting to bed at a reasonable time usually means I wake up ready to enjoy the next day's plans.

A morning workout on vacation leaves me feeling energized, strong, and more likely to fully participate in whatever the day brings.

Drinking water between cocktails, knowing when to call it a night, or choosing a non-alcoholic option has saved me from more than a few migraines.

And despite the stories we tell ourselves, I've never come home from a workout wishing I had skipped it. I have, however, skipped workouts for days at a time because I was "too busy enjoying summer" and ended up feeling stiff, sluggish, and less like myself.

The choices that tend to backfire are usually the ones that feel fun in the moment but leave me paying for it later.

As someone who gets migraines, I know all too well how quickly one late night or one too many drinks can turn into two or three days spent recovering instead of doing the things I was looking forward to.

That's the part of FOMO we don't talk about enough.

Sometimes the things we're afraid of missing out on today end up causing us to miss out tomorrow.

This summer, think about what helps you feel your best, not just in the moment, but the next day too.

Because feeling good is part of the fun.

Closing Thoughts:

As we move into the heart of summer, ask yourself:

What are 2-3 habits that will help you enjoy summer more, not less?

For many people, the answer isn't a complicated plan. It's a handful of basics done consistently: strength training, protein, sleep, hydration, fiber, and a little mindfulness around alcohol.

The habits that help you feel strong, energized, and ready to fully participate in the things you've been looking forward to all year.

Choose a few anchors and keep coming back to them throughout the season.

Have a wonderful July!

Gratitude and Offerings:

Thank You, Strong by Summer Participants!

A huge thank you to everyone who joined Strong by Summer this year.

It has been so much fun watching you build strength, confidence, and consistency over the past few weeks. I love seeing women discover that strength training doesn't have to be complicated, overwhelming, or take hours each week.

Thank you for trusting me to be part of your journey.