Memorial Day is behind us, and that means summer is officially on. You might be looking forward to (or stressing over) cookouts, beach trips, summer parties, or a break from your usual routine.
If you're anything like most of the people I coach, you're already asking yourself:
"Can I stay consistent this summer without giving up everything fun?"
Yes. You absolutely can.
But here's the trick: You don't have to go all in to make progress. In fact, trying to do everything perfectly is one of the fastest ways to give up completely.
This is the season where all-or-nothing thinking shows up with its flip-flops on and a cold drink in hand. And it will happily derail you if you let it.
Why All-or-Nothing Thinking Doesn't Work in Real Life
This is something I coach on constantly: most people don't fail because they're lazy or unmotivated. They struggle because they think they have to do everything perfectly or not at all. And when summer throws a few curveballs, like a vacation, a heat wave, or a spontaneous happy hour, those all-or-nothing thoughts creep in.
"Well, I already missed one workout, so I might as well take the whole week off."
"I ate off plan at the barbecue, so I've already blown it."
"Things are so busy right now; there's no point in even trying."
These thoughts are sneaky lies. They sound convincing, but they’re not true. If you don’t catch them, they quietly take over. Recognizing them as saboteurs is the first step to taking back control.
Use Bare Minimum Goals to Keep Moving Forward
One of the most effective tools I teach is how to set bare minimum goals. These are the non-negotiables that help you stay in motion, even on the busiest, messiest, most unpredictable days.
Instead of aiming for five perfect workouts a week, a bare minimum goal might be strength training twice and walking when you can. Instead of stressing about macro precision, maybe it's focusing on getting protein at most meals. Instead of needing a perfect bedtime routine, maybe it's committing to powering down a little earlier than usual most days of the week..
For me, my summer non-negotiables are 10,000 steps a day and three runs a week. And if one of those runs is just a mile long? That still counts. Because it's not about how hard or how long you worked; it's that you consistently showed up. Unless I'm sick or something truly out of my control gets in the way, I hold that line. And it works.
These small, flexible targets help protect your momentum. They remind you that progress isn't about perfect execution; it's about consistency over time.
You Don't Need to Be Perfect. You Need to Keep Showing Up.
This is a foundational truth I teach every single client: You don't have to live in the extremes. It shouldn't be black or white. There's a middle ground, a place where you keep showing up, do what you can with what you've got, and let that be enough.
That's what builds consistency. That's what creates real, lasting change.
When you stop trying to hit some impossible standard and just commit to doing something, you start to enjoy the process more. You build trust in yourself. You shift from chasing quick fixes to building habits that actually last.
Set Goals That Match Real Life
The problem with most fitness plans is they're designed around perfect conditions. But real life doesn't follow a script.
Summer includes birthday cake, road trips, long days outside, and family interruptions. It's unpredictable, and your plan needs to hold up when things don't go as planned.
That's why I help clients build habits that fit their actual lives, not some imaginary ideal version.
How to Set Bare Minimum Goals That Stick in Three Steps
Pick Your Priorities
Choose habits that support how you want to feel this summer. It could be movement, nutrition, sleep, stress management, or something else.
Define Your Minimums
Ask yourself: What can I commit to, even during a hectic week? That becomes your baseline.
For example:
Get your heart-rate up for 10–15 minutes, most days of the week.
Strength training for 30 minutes 2x per week (here is a plan you can follow)
Prioritize protein at most meals.
Unplug 30 minutes before bed.
Drink enough water to feel alert and clear-headed. Set a specific goal that feels right for you.
Consistency Beats Intensity
Don't overdo it. The goal is not to impress anyone. The goal is to build habits that last. And that only happens when your goals are doable and repeatable.
You can still aim high. You can always do more if you want to and you're able. But the key here is identifying the least you can do to keep moving forward so you stay in motion, even when life gets messy.
Mindset Check: Focus on What Went Well First
Here's something else to keep in mind: Mindset matters just as much as habits.
Are you acknowledging yourself for what you did, or are you beating yourself up for what you missed?
One leads to sustainable habit-building over a lifetime. The other leads to frustration and giving up.
Always start by recognizing the wins, no matter how small. Did you walk when you didn't feel like it? Did you make a supportive food choice when it would've been easier not to? That all counts.
Then reflect, with discernment, not self-judgment, on what could have gone better. Make adjustments from there. And finally, let go of anything outside your control.
Got rained out on your run day?
A last-minute school pickup threw off your workout?
Family popped in with fried chicken and cobbler?
Do what you can and then let it all go.
If you did the best you could with what was available to you at the moment, that is enough.
You Can Have a Fun Summer and Still Make Progress
This summer doesn't have to be the season of "starting over." It can be the season where you stay consistent, not because you did everything perfectly, but because you didn't quit when things got hard.
Let's drop the extremes. Let's stop waiting for the perfect time. Let's make this the season where you show up for yourself in small ways that add up.
Questions? I’d love to help.
Lea
Lea Genders is a board-certified health coach, personal trainer, and workplace wellness consultant based in Fort Worth, TX. She offers corporate wellness programs for employee health and productivity, as well as virtual training and coaching for individuals worldwide. Her blog shares expert guidance on strength training, running, and sustainable nutrition @fortworth_trainer
I love cardio, running specifically. But after 30, it’s not enough to keep muscle, boost metabolism, or stay strong. Lifting doesn’t replace your favorite workouts, it helps you run, ride, and move better, so you can keep doing what you love for years to come. download my free three week strength training program to get started.