Tone Up for Summer

I love summer—the heat, the sunshine, the kids being out of school (mostly ). When Jeff and I were talking about getting married, my one condition was that we couldn’t live in South Dakota where we grew up—because winter there is just too long and cold!

I’m a big believer in a healthy lifestyle and finding ways to eat and exercise that you can sustain for life. That said, spring and summer are the seasons of tank tops, shorts, and swimsuits—when we all want to look and feel our best. While these are habits you can practice year-round, this season is the perfect time to check in and re-evaluate where you are.

It’s never about being perfect—it’s about being intentional.

Check out these 5 ways to feel summer-ready 

Prioritize Meal Prep

Fueling your body well starts in the kitchen. I’ve gotten so much better over the years—but I still have my moments! Focus on meals that are high in protein and loaded with colorful veggies (“eat the rainbow!”). This sets you up for better energy, metabolism, and results.

 Action Step: Block time one day a week to prep your lunches.
Jeff and I can do this in about an hour to an hour and a half on Sundays. Once your meals are prepped, that’s one less decision to make during the week. We rotate between three different bowls each week—it keeps things simple and easy.

Give Your Metabolism a Break

This isn’t about dieting—it’s about rest. Give your body at least 12 hours overnight without food to curb cravings, support digestion, and reset your metabolism. I typically stop eating around 7 p.m. and don’t eat again until 7 or 8 a.m. the next day. If we go out or have dinner with friends, I make exceptions—but at home, this is my normal habit.

Mix Strength & Cardio

Want to look and feel your best? You need both strength training and cardio. Strength training builds lean muscle, which boosts metabolism and promotes longevity. Cardio keeps your heart strong—and that’s the most important muscle to train. After all, heart disease is the #1 killer of men and women.

 Action Step: Remember: What gets scheduled gets done.
Take out your calendar on Sunday and schedule your workouts. Treat them like meetings—don’t cancel on yourself!

Move More Each Day

Steps count—literally. Beyond your structured workouts, daily movement is key to staying active, burning calories, and improving your overall wellness.

 Action Step: Aim for 7,000–10,000 steps a day.
I do almost all of my phone calls while walking outside or on my walking pad. Sneak in movement wherever you can—walk the dog, park farther away, take the stairs. It all adds up.

Manage Stress Intentionally

Chronic stress = high cortisol = stubborn weight. We all have stress in our lives, but chronic stress—the kind that never seems to go away—can wreak havoc on your body. It elevates cortisol and insulin, which can make it very difficult to lose weight.

 Action Step: Design your days with moments of joy and rest.
We weren’t made just for hustle—we were made for joy, for play, for fun. Make time for the things that fill your cup—not just the tasks that drain you.
 

Want to feel better in your body this summer and beyond? Start with these five simple shifts. You’ve got this!