WMS Summer-Proof Your Progress: Ways to Keep Up Your Healthy Momentum This Season

June 10, 2026

View the Webinar Recording

Summary

Webinar Main Points

Recognizing achievements and momentum
Summer opportunities and challenges
Strategies to keep up your momentum
Make your healthy summer action plan

Where’s Your Momentum Now?

Momentum: consistent healthy choices that are contributing towards your health or weight loss goals. Momentum is a direction, not a destination. Consistent healthy choices that are contributing towards your health or weight loss goals.

Whether you’ve been committed for a day or a year, you’ve made the decision to focus on your health!

Why is it a good time to look back at momentum? You can see how far you’ve come - and be motivated to keep it up this summer.

Momentum can include shifts.

Identify shift - craving fresh food, missing exercise when you skip it, being confident in telling others about your healthy lifestyle and choices
Mindset Shift - using Lark, coming to the webinar
Action shift - adding a glass of water, ordering a salad. taking a 5-minute walk mid-morning, add vegetables to your grocery list and shopping cart

Do you have any of the following challenges in summer?

Trouble getting active due to hot weather or travel
Less nutritious food on vacation or while traveling
Smoothies, ice cream, coleslaw, and burgers
Schedule disruption/lack of schedule with summer slow-down or kids out of school

Physical Activity Challenges and Opportunities in Summer

Here are a variety of common challenges and opportunities in summer.

Summer Activity Challenges	Summer Activity Solutions
Going outdoors to exercise feels hot, and the heat makes your typical routine feel uncomfortable.	Exercise in the morning or evening. Stay in the shade and drink plenty of water before and during your workout.
The heat index is too high for safe outdoor activity, or sudden summer thunderstorms ruin your outdoor plans.	Use indoor options instead. Walk at an indoor mall, use a local gym, or work out at home.
You feel tired or sluggish because of the weather.	Have a backup plan with 2-3 easy options, like a brief stretch routine or a shorter, slower indoor walk.
Your regular indoor workout routine feels boring during the summer months.	Try seasonal activities to keep moving. Go for a swim, join a local summer sports league, or go for a hike.

Summer Challenges: Low-Nutrient, Hidden Calories

Trigger or Craving	Summer Pitfall	Beat the Heat!
Sweet and cold	Smoothies, sweet tea, ice cream, soda	Frozen fruit, frozen yogurt pops, iced tea or sparkling water, watermelon/berries
Grazing	Salty snacks, cold leftovers	Prepare snacks ahead of time - cucumbers, tomatoes, fruit
Too hot to cook	Takeout, frozen meals, snacks	Salads, bowls, sandwiches

The Plate Method also works for cold meals!

Summer Challenges: Schedule changes

Summer can be more flexible and relaxing…but changes in schedule or a lack of schedule can throw you off your healthy routine!

Here are common reasons for changes in routine during summer.

Children out of school
Coworkers on vacation
Workloads increasing and decreasing

You can build a schedule around just one “anchor!” Here are some common anchors.

Needing to get up on time for work, camp drop-off, or walking the dog
Meeting a friend for a walk or going to a gym class at a certain time
Having lunch with the kids or a friend
Sitting down to dinner as a family

Even one “anchor” can:

Organize the rest of your day
Give you a “win” for the day

Summer Challenges: Travel

Travel can throw you off your schedule, disrupt routine, include different foods and exercise opportunities, and be tiring. But travel can be wonderful, relaxing, healthy, and a change of pace! Here are some ways to make summer travel healthier and more energizing.

Goal	Strategies
Maintain weight	Order or add vegetables first Choose leaner proteins Split meals and treats if portions are too large
Stay active	Stand up and move every hour on travel days Walk to see sights Use hotel gyms, workout videos, or resistance bands
Feel rested and energized	Go to bed at a consistent time (especially if tired) Stay hydrated

Remember that there’s always a way to make a“better” choice - no matter where you are or what the circumstances are! “Better” is the goal!

Summer Challenges: FOMO

Summer can offer time with friends, special events, and great opportunities! But it can also lead to busy-ness and interfere with activity and healthy eating.

Summer FOMO Risks	Practical Strategies
Overcommitting	Only accept invitations you want to accept.
A long break from healthy habits	Keep treats to special occasions that you plan for.
Feeling disconnected	Keep tracking, logging, and weighing in.

Summer Challenges: Social Events

Traditional Options	Instead, choose…
Grill: Hot dogs, beef patties	Fish, bean/turkey patties, chicken, corn, peppers, onions, eggplant, veggie dogs
Sides: Coleslaw, baked beans, creamy pasta salad, chips	Cucumber salad, tomatoes, green salad, bean/grain salad, carrots
Desserts: Brownies, cupcakes, cookies	Watermelon, berries, fruit pops
Beverages: Sodas and lemonade	Ice water or sparkling water

Your Summer Action Plan for Success

Why Create a Plan?

Identity consistency: “I am a healthy person, and these are the healthy choices I’ll make this year”
Remember your intentions at the moment of decision - when it’s written, you’re more likely to remember what you wanted to do.
Increase confidence when you create success with tiny steps
Build on progress from last year - what can you do this summer that’s healthier than last summer?
Bridge to autumn - a strong start when autumn starts in September.