It’s Party Time!

I’m talking about deep Summer; a time of year where schedules are all over the place and there are no ‘school nights’. The patio opens at 3pm and the weekend starts on Thursday.

This is totally you right now:


And guess what?

That’s ok!

I’m not even going to preach at you today to stay on track with all your fitness goals.

Yup, you read that right. You know why?

Because I actually think one of the most dangerous fitness myths is ‘Go Hard or Go Home’.

Have you ever heard that:

  • You must sweat at least three times a week to see any benefit
  • You really shouldn’t eat any sugar
  • You must meditate for 20 mins every day or there’s no point.

The Go Hard or Go Home mentality is dangerous because when people can’t meet those expectations (for example, when it’s Summer time/Party time), they DO NOTHING.




Or –  they oscillate between extremes that wreak havoc on the body and the spirit.

Does any of this sound familiar?

“I’m too tired to do a full workout so I’m going to skip it”

“I blew it this weekend. I’m starting a cleanse/detox/food challenge on Monday”

“I broke my no drinking streak so might as well have another beer”

“I can’t make it to every Bootcamp class in August so I’m not going to bother to sign up”



^^^Guys, this doesn’t have to be your August. ^^^

Party away, my friends, seize your summer and if you have to abandon your regular fitness routine, that’s ok – but:

Instead of trying to repair massive damage in September,

give yourself some small wins every day.


Studies have consistently shown that even small amounts of exercise are better than no exercise.

The classic example is that if you can’t go for a run, at least go for a walk around the block.

If you missed the first half of Bootcamp, come to the last half.

If you can’t leave your desk until the project is done, at least take three deep breaths.

When you keep track and celebrate small wins, you will enjoy your Summer more  – and build towards your larger goals.

This is why those baby steps are so important:

  • You break a pattern of inertia


  • You start a snowball effect. That walk around the block may turn into two blocks. Or even a jog.


  • You are reinforce a habit of health-positive behaviours, and more importantly, your self perception as someone who cares about their health.


But here’s the important thing

instead of thinking of that walk around the block as a failure to go for a run,

think of it as a success in getting off the couch.



So I get it. It’s Summer.

Your relatives are in town and you have to pack for your vacation and anyway, it’s sweaty enough without getting on a spin bike.

But can you give me a few small wins?  Stuff like this:

I don’t have time to make a week’s worth of healthy meals in advance.

.Could you boil a few eggs to have on hand?

Or maybe check out my 5 Minute Healthy Meals?

My kids won’t eat vegetables and I’m not the kind of mother that has time to make happy faces out of everything and then post it on Pinterest.

Could you throw a few leaves of spinach into a blueberry smoothie?


I slept through my Bootcamp class

Could you do the 7 min Workout at home? (do each exercise for 30 secs, with 10 secs rest in between)

I can’t commit to going for a run every day.

Could you walk around the block tonight?

I’m going away for a few weeks in August so I don’t want to commit to a program now.

No program needed. Just commit to doing SOMETHING every day that makes you feel good.

If you need some ideas for stuff to do on the road, check out my curated list of the Best Free Fitness On The Internet.

I didn’t sleep last night and I can’t handle doing a hard core workout right now.

Could you do 20 mins of stretching and deep breathing?

Cool down 1

I said that one of the most dangerous myth of fitness is ‘Go Hard or Go Home’.

The other one is:  ‘I’ll be Happy When…”

I’ll be happy when I lose 10lbs

I’ll be happy when I can run as fast as I used to

I’ll be happy when I can feel confident in a sleeveless dress

I’ll be happy when I complete my marathon.

All those milestones are awesome and worth celebrating… But what if you celebrated your small wins every day?

When you choose the salad instead of the fries,

When you go for a summer evening bike ride instead of logging another hour in front of Netflix

When you remember to pack healthy snacks for your road trip and fly past the drive through line up at Tim Horton’s

How would that change how you feel TODAY?

And, just a reminder, it’s all about feeling good. NOW.


Happy Partying!



Leave a comment below and let me know about your small wins. And please share this post with any friends that could use a mid-Summer fitness boost!