Kristin Gillis Blog Post

Healthy Routines Through the Summer Chaos

How to Stay Grounded in the Midst of it All

Summer is here, and while I personally love the sunshine, heat, longer days and the fun-filled moments, it also brings with it a side of chaos. It can be so easy for our usual routines to be completely disrupted by travel plans, kids out of school and endless pool parties and barbecues.

Why Small Routines Matter

We often think that working on our health and wellness requires immense effort by spending hours at the gym and creating elaborate meals with zero time for rest and relaxation. But the truth is, small routines add up. In fact, you might find them more sustainable and powerful during a busy season like summer.

If you’ve been wondering how to stay well amid the chaos, my advice? Start simple and with the basics. Check out my three Pillars of Summer Wellness so you can create your own bite-sized, feel-good routines.

Pillar 1: Movement

Move more, stress less – even 5 minutes counts!

The Myth: You need long workouts to get results.

The Truth: Just 10 minutes of movement can energize your body and rest your mind.

Try this mini-routine:

• 5 minutes of gentle stretching.

• 5 minutes of a bodyweight circuit (think squats, lunges, pushups and planks).

Pillar 2: Nutrition

Simplify meals and snacks.

The Myth: Summer eating is a lost cause with BBQs, vacations and spontaneous plans.

The Truth: One balanced meal a day can ground your energy and blood sugar.

 I call this your “anchor meal”. Choose one meal – breakfast, lunch or dinner – that you’ll aim to keep simple and nourishing, no matter what the rest of your day looks like.

Examples:

• Smoothie with fruit, greens and protein.

• Grain bowl with veggies and lean protein.

• Turkey wrap with avocado and hummus.

Pillar 3: Stress Management

Lower the bar for perfection – aim for consistency, not intensity.

Even “good” stress like fun plans, vacation and family time can be draining. The key is to recognize your stress early and have a few grounding tools in your back pocket.

Try these:

• Box Breathing (Inhale for 4 counts, hold for 4, exhale for 4 and hold for 4) Repeat 3-5 times.

• Reframe perfectionism: Repeat after me…”done is better than perfect”

• The 3-2-1 check-in

-3 deep breaths

-2 things you’re grateful for

-1 kind thought for yourself

Build Your Summer Wellness Plan

Take a few minutes and write down:

Finally…

Set a simple intention for the summer:

“This summer I will focus on ________.”

Summer doesn’t have to derail your wellness – it just requires a shift in mindset. You don’t need an all-day routine or perfect habits, you just need a few small anchors to keep you steady.

So, whether you are traveling, juggling camp schedules, or just trying to enjoy the sunshine, come back to your mini-routines to help you feel grounded, energized and more like yourself.

Need help in getting started?

Download my free Summer Wellness Tracker