3 No BS Nutrition Reminders For A Summer That Doesn't Derail You

 

Today’s episode is all about getting grounded and giving you three super practical nutrition reminders we all need right now—especially in this season.

With BBQs, vacations, ice cream runs, and all the summer celebrations in full swing, you skipped a lot of workouts, your nutrition didn’t reach your standards, you haven’t logged a single macro in days. And now you’re tempted to just say, “Whatever. I’ll start over in the fall.”

You don’t need a fresh month or a magical reset date to start making choices that support the version of you you want to be. You can choose to recommit right now. Not perfectly. Just intentionally.

What I discuss:

  • How To embrace summer without guilt, recommit to goals anytime, enjoy life's moments, and maintain a healthy mindset.

  • How macro counting can help achieve nutrition goals by prioritizing protein and allowing balance and consistency.

  • How to stay motivated and embrace your authentic self with self-love and confidence.

 

If you loved this episode, you’ll also want to tune into episode 461: 7 Tips To Stay On Track For The Rest Of The Summer

 

If you want more from me, be sure to check out...

Transcript

00:00

Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another episode on the Embrace your Podcast.

00:30

Can we just pause for a second and acknowledge that summer is literally flying by. Like how the heck is it already halfway through July, with barbecues, vacations, ice cream runs, all the summer celebrations in full swing? I know that it can be so easy to feel like I've already blown it when it comes to your nutrition, but I want you to take a deep breath with me, because today's episode is all about getting grounded and really giving you three super practical nutrition reminders that I think we all need right now, especially in this season. I don't care what the last few weeks or even months have looked like. I don't care if you felt off track, if you've been snacking more, if you've been skipping your workouts or just not feeling like yourself. That doesn't mean that you can't still finish the summer feeling strong, energized and proud of how you show up.

01:16

Before we dive in, though, I want to share this review. It comes from C Woodruff 23. She gave a five-star review and said the motivation that I needed. I cannot express enough how happy I am that I found this podcast. I liked it so much that I decided to start from the beginning. Every episode is so helpful and uplifting. I feel like listening to this is exactly what I need to start off every day, right. Thank you, julie, for being so raw and real and being relatable. You give me hope. Well, thank you so much. First of all, the fact that you are starting at episode one it gives me so much joy, but it also makes me want to cringe, because I don't even know what that sounds like. Honestly, I haven't gone back to listen to it. All I know is that I was sitting literally in my closet recording, and I think I recorded like 200 plus episodes in my closet because it was the best for sound in my other house, and now we are in the middle of figuring out my office to give the best sound. So excuse my sound if the sound for the next few episodes, few weeks or months are a little bit like echoey. We're still trying to figure that out, but thank you so much for taking time out of your day to send in this review and also thank you so much for tuning in to these episodes. They really that really does just mean the world to me, and our team Just know that this podcast is helping you and you leaving a review does help other women find the podcast, and that's the ultimate goal. So thank you again. Okay, let's dive in.

02:39

Reminder. Number one is that one off month does not mean that the whole summer is lost, and let me say this very loud and clear for those of you in the back One off month does not mean that the whole summer is ruined. I know how easy it is to feel like, well, I've already failed. Maybe June didn't go as planned, or the first part of July, maybe the kids have been out of school, vacations have popped up, your routine has completely flown out of the window, and suddenly you're looking back at the last few weeks or even months and said I have totally fallen off. You've maybe skipped a lot of workouts, your nutrition didn't reach your standards, or you haven't logged a single macros in days or weeks, and now you're just tempted to say whatever. I'll just start over in the fall, and I know that so many women listening to this right now are wanting to say that.

03:25

But please hear me, do not do that. You do not even have to wait for Monday. You don't need a fresh month or a magical reset date to start making choices that support the version of you that you wanna be. You can choose to recommit right now not perfectly, just intentionally, because giving up right now that's not going to make you feel better. You won't feel stronger, you won't feel more energized or confident or excited about your body or your habits. You will just feel stuck. And when September rolls around, you'll look back and wish that you had just kept going. And you know what we're going to do we're going to just flip that script. Let's think about our future self, the version of you that wakes up in September and says dang, I am so proud of myself that I didn't let a hard month or a few weeks take me out. You know what she feels she feels strong, she feels clear-headed, she feels energized. She feels confident in her clothes. She feels proud of her consistency, not because she was perfect, but because she decided to not quit because she did not quit. You still have so much of the summer left Weeks to move your body in ways that feel good meals to nourish your energy, your hormones, your strength, opportunities to build momentum and actually feel good in your skin again. Do not rob yourself of that. Just because June, or maybe the first part of July, didn't look the way that it hoped, that you hoped it did, you get that fresh start. Today you get to choose to keep showing up and when you do, you will end this summer not feeling frustrated or disappointed, but instead empowered because you decided to keep going.

05:00

Reminder number two give yourself permission to enjoy. I want you to really let this one sink in. You are allowed to enjoy yourself this summer, including the food. That includes the spontaneous ice cream runs. That includes sitting around the fire pit, laughing with friends or family, eating s'mores. That includes eating chips and burgers at the barbecue. That includes sipping cocktails by the pool or having cake for a birthday party. This is your life and you need to enjoy it at the barbecue that includes sipping cocktails by the pool or having cake for a birthday party. This is your life and you need to enjoy it.

05:28

At the end of the day, the memories that you create, is way more important than any fitness goal. Memories are time sensitive. Your fitness journey is long, never forget that. But also, the more you restrict, the more it oftentimes backfires. I mean, from all my experience, I can say with confidence, restriction almost always backfires. It leads to guilt, it leads to that screw it mentality where you feel like you failed so you might as well just give up completely. It's that all or nothing spiral that so many of us try to climb out of.

05:57

But giving yourself permission to enjoy, that's what breaks the cycle. That's what creates food freedom and consistency, when you stop labeling foods as good or bad and you start to see them for what they are actually, which is just food. Fuel for your body, yes, but also fuel for your memories, for your joy, for your connections with others. So say yes to the foods that you love. Eat the dessert, enjoy the chips and guac, be present at the barbecue or the birthday party, and do not obsess about what you are or aren't eating.

06:27

With all that said, though, there's one important key part to this that enjoyment doesn't mean mindlessness. It doesn't mean spiraling into choices that leave you feeling physically sluggish or mentally defeated. It means intentionality. It means choosing what brings you joy and supports your body. It means knowing that one meal is not going to make or break your progress and that consistency over time is actually what moves the needle. So this summer, I want you to walk into those social situations with confidence. You don't need to restrict, to feel in control. You just need to trust yourself because, yes, you can eat the burger and hit your protein goals. You can enjoy the dessert and stay consistent. You can live your life and make progress. You can absolutely do both and you should do both, and you deserve to do both. Period, end of story. The next reminder will remind you how to actually do this, and that is number three.

07:25

Counting macros can solve some of your problems. I know this sounds dramatic, but when it comes to nutrition, overwhelm, food guilt or that should I give up summer spiral that you might have macro counting truly can be one of the most powerful tools that you can have in your back pocket. Because here's the deal Macro counting does not restrict you. It actually equips you. Let me say that again loud and clear Macro counting does not restrict you. It actually equips you. It gives you clarity, it gives you flexibility. It gives you a plan that moves with your life, instead of forcing you to pause your life for the sake of a perfect plan and when you know your numbers that's your protein, your carbs, your fats. You don't need to start over every Monday, you don't have to guess, you don't have to choose between fun and progress. You just make small, smart adjustments depending on what that day holds. Let me give you some real life examples so that you can see how this actually plays out.

08:24

If you have a barbecue later in the day perfect. Open up your macro counting app early in the day and plug in what you know. You'll likely have A cheeseburger that's protein and fat. A bun that's carbs. Potato salad that's carbs and fats. Some chips that's carbs and fats. Maybe even a slice of pie that's carbs and fats. Great, now you have an outline, but looks like that's going to be heavy on carbs and fats when you see that. So, to balance it out, you might start your day with a protein shake and eggs for breakfast. That can be lower in fat, obviously, if you have a couple eggs but you do more egg whites, that's going to lower the fat and increase your protein. You can have a big veggie salad with grilled chicken, light dressing or even no dressing. Again, that's going to be lower carb and fat and higher in protein. Now you've really front-loaded your day with what your barbecue meal might lack, which is protein and micronutrients. No stress, you didn't restrict, you just planned. And you'll walk into that gathering or that barbecue knowing that you can enjoy that meal guilt-free.

09:26

Okay, so now how about like an impromptu ice cream run with friends or family? Awesome, look up in your tracker before you order. Maybe it's around 40 grams of carbs, 15 grams of fat. Cool, ask yourself, have I already hit my protein today? Can I cut back slightly on carbs and fat at dinner to make space? Then maybe for your dinner you opt for grilled fish instead of a pasta dish Easy swap, still satisfying, and you still get to enjoy that ice cream with zero guilt.

09:53

Or maybe it's a pizza night with family. Let's say that you'll probably have three slices. That's a combo of carbs and fats and a little bit of protein. You can start your day with some Greek yogurt and berries. That's high protein, low fat. You can have a turkey wrap or tuna salad at lunch, chicken salad, whatever, with extra veggies. That tends to be higher protein, lower in fat and carbs. You can skip the heavy snack midday afternoon and maybe have a protein shake or protein bar instead. Again, that's more protein to hit your goal. Then enjoy that pizza knowing that it fits into your day.

10:26

You don't need to obsess, you don't need to restrict, you just need to be intentional. And that's what macro counting does. It takes the guesswork out of your nutrition. It removes this black and white thinking that says, well, I've had one on-track meal so my whole day is ruined. Nope, you just pivot, adjust and you keep going. And the best part is, you still get to enjoy the chips and guacs, the s'mores, the cocktails, the travel snacks all of it because you know how to balance your day and those foods stop being bad and start just being a part of the plan.

10:55

So if you have been feeling like off track or tempted to give up until fall, please don't Come back to your macros. Let them ground you, guide you and give you freedom to live your summer fully while still showing up for your goals. Because, absolutely, yes, you can enjoy yourself and stay consistent, and macro counting that is a tool that lets you do both. And if you're still thinking okay, julie, all of this sounds great, but I don't even know where to start. I don't even know what my macros are. Don't worry, I've got you covered.

11:23

That is why I created my macro counting made simple online academy. This takes out the confusion and the overwhelm no guessing, no complicated math, no stressing over every bite. Inside the online academy, I walk you through step-by-step, how to calculate your personalized macros and we have you fill out a questionnaire form so that we show you how we did it, so that you can learn how we did it. And then we also show you how to adjust them based on your goals. Move through the macro sets, how to track without obsessing and how to actually live your life while staying consistent. Whether your goal is fat loss or muscle gain or just feeling stronger and more energized in your body, it's all there. So if you want a simple, realistic and totally doable way to take control of your nutrition, the Macro County Made Simple Online Academy is your next step. You don't have to figure it out alone. I will teach you exactly what to do and how to make it work for your lifestyle. You can go to MacroCountyMimplecom Again, that's macrocountingmadesimplecom or you can find the link in the show notes.

12:21

But bonus reminder is just think protein first, always, and this is when in doubt just prioritize your protein. You've heard me say this probably a million times if you've tuned into this podcast for any length of time, but I will continue saying it because it truly works in whatever season of life you're in, whether you're freshly postpartum, whether you're pregnant, whether you're not any of those that was years or decades ago when you prioritize protein, trust me, everything else will fall into place. Whether you're you know protein, trust me, everything else will fall into place. Whether you're you know, when you're heading into a barbecue or a summer dinner, try to start with your protein source first, and this could be grilled chicken, it could be a burger patty, it could be steak, it could be a bean salad, whatever it is that, even a quick protein shake before you leave the house, this one simple move that can set you up for success. Because when you fill up on protein first, you will naturally feel more satisfied. You're not showing up like so hungry and you're way less likely to overeat out of impulse, simply because you're fueling your body with enough protein.

13:21

And here's the thing if you're not actively counting your macros right now, just hitting your protein alone each day can make a huge impact. Protein is the most important macro for staying on track. It's what keeps you full, it's what supports your muscle, it's what balances your blood sugar, it's what helps you recover from your workouts. So, even if you're winging it a little bit this summer, you maybe don't want to count all of your macros. Just try to anchor your day around protein and then enjoy the sides, the drinks, the desserts, whatever sounds good, but know that you're eating from a place of nourishment, not deprivation, and that's the kind of consistency that actually lasts.

13:58

So here are your reminders as we move through the rest of the summer. You don't need to throw in the towel, you don't need to deprive yourself. You just need to get back to what you know works. Eat with balance, count your macros, prioritize your protein and give yourself the grace to enjoy this season without losing sight of your goals. Again, just think back to September future. You Be proud of her. She's so, so thankful that you took the time mid-July to follow through and start or restart that journey, because she is feeling energized, she is feeling excited, she's feeling proud, she's feeling confident all of those things.

14:37

If this episode encouraged you, I just encourage you to send it to a friend who might need this reminder as well. And if you haven't already checked out my Macro County Made Simple Online Academy, I will walk you through exactly again how we calculated your macros Once you fill out that questionnaire form, without stress, without obsession. I created that online academy to help you find freedom in your nutrition, not more pressure. You've got this. Let's finish this summer strong together.

15:04

And again, if you love this episode, you will also want to tune into episode 461, seven tips to stay on track for the rest of this summer. But that is all that I have for today's episode. I love you so dang much, I mean it, and I'll talk to you in the next one. All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing if you are not already following me on the gram, be sure to do so.

15:38

Julie A Ledbetter yes, it's with an A in the middle For that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought the most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it. Thank you.

 
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