Summertime Wellness
Sweet Summertime Wellness Tips
The early mornings in Billings, Montana make me feel like Snow White walking through the forest.
The birds sing in chorus, welcoming the new day. The air is fresh with floral scents, and my strong, life-giving coffee hits just right.
I love and cherish summer in Montana.
Soak it up. Do it all.
Because if you know—you know: Montana winters are long, cold, dark, and heavy.
Summer is sacred.
Summer is a gift.
Summer is now.
And that very reality can stir up a little panic—
“How do I do all the summer things and still stay on track with my workouts, nutrition, sleep, hydration—my health goals?”
Or maybe you’re just trying to start your groove with movement, meals, and mindfulness—but the spontaneity of summer keeps throwing you off.
Let me show you how to stay in alignment with your body and your joy.
With evidence-based tools, doable strategies, and the soul of summer woven in, you’ll learn how to honor both your health and the serendipity & freedom of Summertime!
What Your Body Still Needs—Even in Summer
Your body doesn’t know it’s summer.
It still has needs. And if we want to feel strong, clear, and calm—we need to meet them. Even in the chaos, even at the lake, even with company in town.
Here’s how to stay in alignment with your wellness—without losing the joy of the season:
*Healthy Habits - Non Negotiable’s for Health and Wellbeing
Strength-Building Movement
But what if the kids are home, your schedule is wild, and relatives are visiting?
Here’s your permission: It doesn’t have to be perfect to be effective.
Bodyweight circuits. Resistance bands. A quick 15-minute session on the back porch while the kids eat lunch. example 3 sets of 15 lunges, 3 sets of 10 pushups, 3 sets of 15 squats
And don’t forget—so many summer activities count as strength-building movement:
Hiking
Swimming (yes, do the laps!)
Kayaking
Anything that challenges your body and builds resilience
This is real movement. This is real strength.
My Favorite Go-To: The 7-Minute Workout
Short on time? No problem.
This bodyweight HIIT workout hits all major muscle groups—and you can do it anywhere.
Try one round… or stack two or three YES you can! Push yourself and jam to your favorite tunes!
👉 Download the free 7-Minute Workout app here
You’ll feel stronger in less time than it takes to scroll Instagram.
Protein & Real Whole Foods
You need protein and real, whole food—especially in the heat and activity of summer.
But you're camping. There are burgers, chips, beer, and s'mores. You want to have fun and that is OK!
Here’s your permission: You can have both.
Enjoy the s’mores and pack protein-rich snacks. Choose grilled meats. Add veggies to your plate. Remember the 80/20 rule. 80% of time whole healthy foods then 20% we get to have some treats. Everything in moderation.
Small decisions = real results over time.
** Mindset hack - ask yourself this questions:
“what is a sufficient healthy alternative to this sugary, processed food or alcoholic beverage”
My Go To Recipes:
15 Healthy Macro Friendly Snack Recipes
Greek Pasta Salad add Protein of Choice
Choose a Mocktail vs the Alcoholic Beverage = save the calories.
Strawberry Mango Yogurt Popsicles
Restorative Sleep
Sleep is essential for recovery, hormone balance, and mental clarity.
But the sun’s up late. Life’s buzzing. It's not easy to wind down.
Here’s your strategy:
Just aim for 3 nights a week where you're in bed by 10–10:30pm.
That rhythm alone will shift how you feel. You’re in control. You get to choose.
Hydration (And Then Some)
In the heat, your body needs even more water than usual. But let’s make it fun.
Add citrus slices, cucumber, watermelon, berries, fresh herbs, or sea salt + lemon to your water.
Make hydration flavorful, refreshing, and easy to carry with you—camping, hiking, or out on the water.
** Upon awakening drink 16 ounces of water then your coffee.
*** Get at least 80 ounces of water a day. We are over 60% water.
****** FGW hack; make a 24 ounce hydro flask your best friend.
Drink 3 full hydroflask’s daily
Nervous System Support
You don’t have to sit on a meditation pillow to regulate your nervous system.
Summer is both movement & calm & ease in disguise—and that’s a good thing.
Every time you slow down and lean into the moment, you're giving your body a break from cortisol and stress. Leaning into the Parasympathetic Nervous System.
This counts:
Barefoot walks at sunset
Wildflowers along the trails
Kids laughing in the sprinklers
Tomatoes warm from the garden
Swimming in the lake
Kayaking, boating, fishing
Epic hikes
Pulling weeds with your hair in a messy bun
Wandering farmers markets
Dancing on the porch
Laughing, sweating, living
Summer isn’t a pause on your health—it’s a chance to live it out loud.
You don’t have to choose between wellness and spontaneity. You can honor your body’s needs and your soul’s desire to be free. You can stay grounded and still run wild. It starts with awareness, a few smart strategies, and grace for the season you’re in.
You don’t have to be perfect.
You just have to be present.
And consistent (most of the time).
Takeaways to Anchor Your Wellness This Summer:
Strength Training Still Matters
→ Use bodyweight, resistance bands, short circuits, or outdoor activities.
Protein & Real Food
→ Aim for 20–30g protein per meal. Pack snacks. Use the 80/20 rule.
Hydration Is Essential
→ Drink 80 oz daily. Flavor your water. Start your day with 16 oz before coffee.
Sleep Fuels Recovery
→ 3 nights a week in bed by 10–10:30 pm makes a difference.
Movement is Everywhere
→ Dance, hike, paddleboard, pull weeds. It all counts.
Your Nervous System Needs You
→ Slowing down is the work. Tune in. Breathe. Be where your feet are.
You’re Already Winning When You:
• Check in with what matters most
• Plan and prep a few key meals
• Ask yourself: “What do I need to feel secure in my health this week?”
• Let joy lead—and bring structure with it
Remember Health is your Ultimate Wealth.
By Coach Heidi, Fierce Grace Wellness
NBHWC ACE Personal Trainer ACE Nutrition Coach NPI:152865417
406-261-2534
heidi@fiercegracecoaching.com
Ready to go deeper?
Start with one small shift this week—and if you want personalized guidance to simplify your health and get real results:
Let’s talk. Book a free 15-minute wellness consult today:
🌐 www.fiercegracecoaching.com
