Summer at CrossFit Actus means sunshine, outdoor workouts, community events, and… let’s be honest, a lot of temptation.
Between long weekends, cottage trips, patio drinks, and BBQ season, it’s easy for our nutrition habits to slip. And while there’s absolutely nothing wrong with enjoying the season, it’s also the time when many people feel like their hard work in the gym starts to stall.
Here’s why summer can be so tough — and what you can do about it.
☀️ Why Nutrition Is Harder in the Summer
- More social events = more opportunities to overeat.
- Burgers, chips, beer, desserts — summer gatherings are often centered around food (and lots of it). Sometimes there’s a vegetable platter but often times the majority of social foods are calorically dense.
- Lack of routine.
- Vacations, long weekends, kids out of school — all of this throws off the rhythm that usually supports good habits. Having routines makes it easy to keep a general rhythm.
- “I deserve this” mentality.
- You’ve worked hard all year, and summer feels like a reward. The problem is when “treating yourself” becomes a daily habit.
- Drinks, drinks, drinks.
- Alcohol is everywhere in the summer — beer on the dock and at the cottage usually day day long, cocktails on the patio. And not only do the calories add up quickly, but it also lowers your food decision-making abilities. Anybody who’s been drinking will tell you bad decisions become much more apparent.
💡 How to Navigate the Pitfalls (Without Being a Buzzkill)
Let’s be real — you’re not going to skip every BBQ or stop drinking entirely. And that’s not the goal. Instead, focus on small, smart choices that add up.
1. Have a game plan before events.
- Don’t show up starving. Eat a protein-rich snack before you go.
- Scan the food options first — then build your plate with purpose.
- Choose either the high-calorie drink or the dessert, not both.
2. Stick to your bare minimums.
- Even if you’re off your full routine, you can still aim for:
- Protein at every meal
- 2-3 servings of veggies a day
- Hydration (yes, water counts too!)
- Movement (even a 20-minute walk or bodyweight workout)
3. Be mindful, not militant.
- You don’t need to be perfect. But awareness goes a long way. Don’t eat like you don’t care.
- Ask yourself: “Is this worth it?” before grabbing that second plate or extra drink.
4. Alcohol strategy 101:
- Set a limit before you start.
- Alternate alcoholic drinks with water or soda water.
- Skip the sugary mixers when possible.
- Aim for a light or low calorie beer that can usually cut the total caloric intake in about half.
5. Vacation tip: Focus on the first and last day.
- Set the tone on Day 1 with a healthy breakfast and movement.
- End strong on your last day to make it easier to get back into routine when you’re home.
💪 You Don’t Need to Choose Between Fun and Progress
Summer should be fun. But it doesn’t have to come at the cost of your goals.
At CrossFit Actus, we always preach consistency over perfection. If you can stay 70–80% on track throughout the summer, you’ll maintain momentum and feel way better come September — rather than feeling like you’re starting from scratch.
Remember: It’s not the one BBQ or the one vacation that derails you… it’s giving up entirely.
We’re here to help you stay strong, stay accountable, and enjoy the season — with no guilt and no backpedaling.
Need extra accountability or ideas for on-the-go workouts and summer meal strategies? Feel free to reach out. We’ve got your back.
Let’s make this summer strong. 💥
Jonathan