The idea of a “summer body” is everywhere this time of year, but what if we shifted our mindset from chasing seasonal goals to honoring our bodies every single day? Let’s talk about creating rituals that last a lifetime, building a strong wellness foundation, and bringing compassion to our journey—no matter the season.
Why “Summer Body” Mindset Falls Short
The pressure to achieve a certain look for summer often leads to short-term diets and intense, unsustainable routines. Research shows that restrictive dieting rarely leads to lasting results and can even harm our relationship with food and body image. A 2020 randomized controlled trial published in JAMA found that while participants lost weight on various diets, most regained it within a year, highlighting the need for sustainable lifestyle changes instead of quick fixes.
Action Plan: Building a Foundation for Lifelong Wellness
1. Clarify Your Why
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Get clear on what you want from your wellness journey. Is it more energy? Better sleep? Feeling strong and confident? Write it down and revisit it often.
2. Focus on Core Habits
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Instead of overhauling everything at once, start with the basics:
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Move your body daily (even a walk counts!)
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Prioritize real, whole foods
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Stay hydrated
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Support your nervous system (deep breathing, meditation, or simply unplugging)
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Get enough sleep
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3. Make It Personal
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Your rituals should fit your life, not the other way around. Consider your schedule, responsibilities, and resources. Don’t compare—get inspired!
4. Start Small, Stay Consistent
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James Clear’s Atomic Habits teaches us that improving by just 1% every day leads to remarkable change over time. In fact, improving by 1% each day compounds to nearly 37 times better over a year—not 365% as often misquoted, but the principle is even more powerful: small, daily actions add up to big results.
5. Build Before You Add
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Focus on your foundation first. Once you’re consistent with the basics, then experiment with more advanced tools like nutrition tracking, specialty workouts, or biohacking. Don’t get distracted by shiny trends before your core habits are strong.
6. Use Available Tools
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Apps for nutrition and fitness, online trainers, and supportive communities can help you stay accountable. Try different resources and stick with what feels right for you.
Quick, Easy Tips to Take Action Today
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Go for a 10-minute walk after lunch or dinner.
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Swap one processed snack for a piece of fresh fruit or veggies.
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Drink a glass of water first thing in the morning.
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Set a consistent bedtime and wake-up time.
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Practice a 2-minute breathing exercise to reset your nervous system.
Compassion and Empathy on Your Journey
Transformation isn’t linear, and challenges are part of the process. Be gentle with yourself. Research supports the power of self-compassion: a 2012 randomized controlled trial in Health Psychology found that people who practiced self-compassion had greater motivation and resilience during setbacks.
When life feels overwhelming, honor your progress, no matter how small. Celebrate consistency, not perfection.
Summer-Fresh, High-Protein Recipe
Simple Protein-Packed Summer Salad
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1 cup organic baby spinach
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½ cup cherry tomatoes, halved
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½ cup cooked organic chickpeas
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½ avocado, diced
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2 tablespoons hemp seeds
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Juice of ½ lemon
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Drizzle of extra virgin olive oil
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Sea salt and pepper to taste
Toss all ingredients together for a refreshing, nutrient-dense meal that’s high in protein, low in calories, and full of real, organic foods.
Special Gift: Women’s Hormone Balancing Plan
As part of our community, enjoy our Women’s Hormone Balancing Plan to support your foundation and help you feel your best all year long.
Remember: Wellness isn’t about a season or a size—it’s about honoring your body, every day, for a lifetime. Build your foundation, be kind to yourself, and celebrate every step forward.
References:
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JAMA. 2020;323(12):1175-1191. doi:10.1001/jama.2020.1436 (Randomized trial on diet sustainability)
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Health Psychology. 2012;31(3):393-403. doi:10.1037/a0025759 (RCT on self-compassion and motivation)
You are worthy of rituals that nurture you every day. Let’s build a foundation that lasts—together.
Xo,
Clarita, Founder of Claridad