The Minimal Effective Dose for Your Workouts/Nutrition When Life Gets Crazy This Summer

 

Summer always sounds fun until your routine suddenly disappears. The kids are home more, weekends fill up fast, vacations happen, BBQs are on the calendar, pool days run long, and somehow your workouts, protein, steps, water, and goals start feeling like way too much to keep up with.

And when life gets busy like that, it is so easy to think, “Well, I guess I’ll just start over when things calm down.”

But I do not want summer to become the season where you feel like you are either doing everything perfectly or doing nothing at all. You do not need a perfect routine to keep taking care of yourself. You just need a simple baseline you can come back to when life feels full.

In this episode of Embrace Your Real, I’m sharing the minimal effective dose for your workouts and nutrition when summer gets chaotic. I’ll walk you through the few habits that matter most so you can keep showing up, maintain your strength, support your energy, and stay connected to your goals without turning your health into another full-time job.

What’s Discussed:

  • Why summer is the perfect time to focus on a realistic baseline instead of chasing perfection

  • How two dumbbell workouts a week can still help you stay strong when your schedule is packed

  • Why protein should be your first focus when meals feel random or unpredictable

  • Why 7,000 steps a day can be a more doable movement goal during busy seasons

  • How to add more daily movement without turning everything into a formal workout

  • Why hydration needs extra attention when heat, travel, and summer activities pick up

If summer usually makes you feel like your goals are slipping away, this episode will help you find a better middle ground. You’ll learn how to simplify, stay consistent, and keep promises to yourself in a way that actually fits your real life.

Ready to have your workouts planned for you so you can stay consistent without guessing what to do next? Head to movementwithjulie.com and get started inside the Movement With Julie app.

If nutrition feels confusing, especially when your summer schedule is all over the place, Macro Counting Made Simple will help you understand your protein, carbs, and fats so you can fuel your body with more confidence and less stress.

If you loved this episode, you’ll also love Episode 640: Why Summer Is Actually the Best Time to Start Counting Macros. It will help you see why summer does not have to pull you away from your goals, and how macro counting can actually give you more flexibility when life feels full.

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

Transcript

(0:00) Hey there, beautiful human. You're listening to Embrace Your Reel with me, Julie Ledbetter, (0:06) a podcast where I empower you to just be you. With each episode, I give you a dose of real (0:11) talk and actionable advice for building your confidence, honoring your body, and unconditionally (0:16) loving your authentic self.

Stay tuned if you're ready to Embrace Your Reel. Let's (0:21) get it. Let's go.

Hello and welcome back to another episode on the Embrace Your Reel podcast. (0:32) I'm so grateful that you are here with me today. This episode is for the woman who is heading (0:36) into summer with the best intentions, but also has a calendar that is very, very full.

(0:42) The kids are home more, the routines are looser, the weekends are packed. Suddenly there's (0:46) barbecues and pool days and vacations and sports camps and church camps and late nights (0:50) and family visits and just days where your normal rhythm feels like it's been completely (0:54) rearranged. And when life starts to feel like that, it can be really easy to look (0:58) at your workouts, look at your nutrition, your steps, your water, your goals, and think (1:01) how the heck am I supposed to keep this up with all of this going on and also be present (1:06) from my actual life.

So today I want to help take some pressure off because during busy (1:11) seasons the goal is not to be doing the absolute most. The goal is to be figuring (1:16) out the things that matter most so that you can keep showing up for yourself without (1:20) making your health feel like it's one more full time job. And that is what I mean when (1:25) I say the minimal effective dose, okay? So when I talk about that, that's what I mean.

(1:29) I want you to think of this as the smallest set of habits that still gives you a meaningful (1:34) return. What are the basics that help you maintain your strength, support your energy, (1:39) feel good in your body, and stay connected to your goals even when summer gets chaotic? (1:43) Because I really do not want you spending the next few months feeling like you're either (1:48) fully on track or completely off track. I don't want one missed workout to turn (1:52) into three weeks of I'll just start over later or I'll start over after summer.

(1:57) I don't want that one vacation or that one pool weekend or that one busy week with (2:01) their kids to make you feel like you failed. There's so much power in having a (2:05) realistic baseline that you can come back to again and again. And so in (2:09) today's episode we're gonna talk about those four things that I want you to (2:12) focus on this summer when life feels full.

Hitting your upper body, hitting (2:16) your lower body workouts consistently, focusing on that protein, getting at least (2:20) 7,000 steps a day and just honoring your body with daily movement outside of your (2:24) workouts. We're also going to be talking about hydration because in the summer (2:28) this one deserves its very own loud reminder. Before we dive in though I want (2:32) to share this review.

She gave a five-star review and said positive (2:35) energy and easy listening. This is one of my favorite podcasts. Love listening to (2:39) Julie and her information is great.

Thank you for being a positive influence. (2:42) I love this so much. Super sweet, simple to the point and I'm grateful for (2:47) every single one of you guys who take time out of your day to send in this (2:50) send in these reviews.

They really do mean the world to just me and our team (2:54) just kind of know how the podcast is helping you. Maybe it was a specific (2:57) episode or just in general. So if you could scooch over to Apple Podcasts and (3:01) leave a rating interview that would mean the absolute world to me and our (3:04) team.

You can go to the podcast app and then just type in embrace your (3:08) reel. First make sure you subscribe so that you never miss an episode when (3:11) they release on Monday and Thursday and then also you can scroll all the (3:14) way down and leave a rating interview. If you're hanging out over on Spotify you (3:18) can also rate the podcast over there.

That means the world to us as well (3:22) just kind of knowing how the podcast is helping you. You can just click the rate (3:26) button and rate it over there. Alright let's get straight into it.

So number one (3:29) I want you to hit two dumbbell workouts per week. So this is the first thing (3:33) that I want you to prioritize this summer. I want you to hit your upper (3:35) body and I want you to hit your lower body workouts consistently.

If your (3:38) normal routine includes more than two workouts a week that's amazing and if (3:42) you can keep that going through the summer awesome. But if your schedule gets (3:46) really unpredictable, your kids are home more, you're traveling, or your days just (3:49) start looking different from one week to the next. I want you to know that two (3:53) well-structured strength workouts per week can still do so much for your body.

(3:58) One upper body day and one lower body day that can be your foundation. Do (4:02) whatever you can to make sure that you fit these two workouts in and then after (4:06) that let yourself not stress about missing any other workouts. This gives (4:10) you enough structure to keep sending your body the signal to maintain (4:13) strength, support your muscles, protect your joints, and also continue feeling (4:17) capable.

Strength training matters so much because muscle is one of the most (4:22) important things that we can preserve and build as women. It supports your (4:25) metabolism, your posture, your confidence, your daily function, and just (4:28) your ability to move throughout your life feeling strong. I want you to (4:32) remember that a busy season does not have to become a lost season.

Let me (4:36) say that again. A busy season does not have to become a lost season. If you (4:41) cannot get in four or five workouts, the whole week does not have to be thrown (4:45) away.

If your workouts are shorter than usual, they still count. If you have to (4:50) move things around because your kids have camps drop off, a baseball game, a pool (4:54) play date, whatever it is, I want you to know that you can still come back (4:59) to the basics and this is exactly why I love my movement with Juliet for busy (5:02) seasons like summer because it gives you a plan without asking you to create one (5:07) from scratch. So each week I'm going to program new workouts for you so that (5:10) you're not trying to figure out what to train, what exercises to pair together, or (5:14) how to make sure that your body is getting what it needs.

You can literally (5:17) open the app, choose your workout, and know that you're following a structured (5:20) plan that is going to support your goals. And because real life does not (5:24) always give us this perfect workout setup, every workout includes both a 30 (5:28) minute and a 60 minute variation. So if you have the full hour, amazing.

If you (5:31) only have 20 or 30 minutes before the kids wake up, before you have to leave (5:35) your pool during nap time, before the day just completely takes off, you still (5:39) have an effective option ready for you. I also include alternate exercises. So if (5:44) you do not have dumbbells or if you're working with very limited equipment, (5:48) even if you're traveling, staying somewhere without a gym, or just have a (5:51) few workout bands with you, you can still get your workout done from (5:54) wherever you are.

That's the whole point of my Moo and Julie community and (5:57) my Moo and Julie workouts is that it's built for your real life, not some (6:01) perfect version of your life where your schedule is always calm, your equipment (6:04) is always available, and nothing ever interrupts your plans. You can keep (6:08) showing up even when life is full because the plan is already there for (6:12) you. During those full seasons of life, simplicity is what is going to keep you (6:16) consistent.

Your goal is not to prove that you can do everything perfectly. (6:20) Your goal is to keep showing up in a way that makes sense for the season (6:24) that you're in. Number two, focus on protein, protein, and more protein.

If (6:31) I do not want you to try to overhaul your entire diet in the middle of pool (6:35) days, vacations, road trips, snack bags, barbecues, and nights where just dinner (6:39) happens later than usual, I want you to start with protein because protein (6:43) should always be the anchor. Protein is going to help you feel fuller, it's (6:46) going to support your muscles, it's going to help with recovery, it's going (6:49) to make your meals more satisfying, and it also tends to be the first thing (6:53) that slips away when life is busy because it usually requires a little bit (6:57) more intention than just grabbing whatever is the easiest. So instead of (7:00) trying to micromanage every single meal this summer, I want you to ask yourself (7:04) one simple question.

Where is my protein? If you're making breakfast, (7:08) ask where is my protein? If you're packing lunch for the pool, ask where (7:12) your protein is. If you're at a barbecue, where is the protein? If you're eating (7:16) leftovers at 9 p.m. because the day got away from you, ask where the protein is. (7:20) This does not have to be complicated.

Protein can be eggs, Greek yogurt, (7:24) cottage cheese, chicken, turkey, tuna, shrimp, burgers, protein shakes, deli (7:28) meat, tofu, ground beef, protein bars, whatever works for your life and your (7:32) preferences. The point is to make protein the first thing that you think about (7:35) instead of treating it like an afterthought. And if you're listening to (7:38) this and you're like, okay, I honestly have no idea though how much protein I (7:42) actually need, this is where my macrokinamine simple can help you so (7:45) much because the goal of macro counting is not to make food more (7:49) stressful or obsessive or rigid.

The goal is to help you understand what (7:53) your body actually needs so that you can stop guessing and start making (7:56) decisions with more confidence. Inside my macrokinamine simple, I teach you how (8:01) to figure out your protein, your carbs, your fats in a way that makes sense for (8:05) your body and your goals. And once you understand that, it becomes so much (8:08) easier to navigate in real life.

You can go to a barbecue and know how to (8:12) build your plate that supports you. You can have that full day and know what (8:16) to pack so you don't end up running off random snacks all afternoon. You can (8:20) have pizza with your family and also understand how to balance the rest of (8:23) your day without feeling like you've messed everything up.

You can stop (8:26) feeling like every summer plan throws you off because you have a flexible (8:30) framework that moves with you. So summer nutrition usually feels really (8:34) chaotic for you. I do not want you to start by trying to be perfect.

I want (8:39) you to start by understanding your protein and learning how to fill your (8:42) body in a way that actually fits your life. Macrokinamine simple is linked (8:46) in the show notes and if you are wanting to learn how to properly fill (8:50) your body, it can be a very helpful next step to help you make food feel (8:54) clear, simpler, and more supportive. Number three, I want you to focus (8:58) on getting at least 7,000 steps a day.

I know 10,000 steps gets thrown all (9:03) the time and I will tell you, I will be the first to tell you that I (9:06) talk about it as well. But I also have talked about 7,000 steps being (9:11) very easy to maintain in busy, busy seasons. But I also want you to (9:16) know that yes, 10,000 steps is a great goal, but it's also just a (9:20) very arbitrary number for a lot of women, especially people who are (9:24) very busy.

It can just feel like one more thing that they're constantly (9:27) failing at and so that's why I want you to aim for 7,000. 7,000 steps (9:32) is still a very meaningful amount of daily movement, but it feels (9:36) more realistic, especially in the summer when life is just very full. (9:40) Sometimes the difference between a goal you stick with and a goal (9:42) that you abandon is whether it feels doable enough to keep coming (9:46) back to.

So if you hit 10,000 steps a day, amazing. If you hit (9:50) 12,000 steps while you're at vacation or maybe you went to the (9:53) zoo that day or whatever you're doing in your summer plans because (9:56) you were just walking around all day, amazing. But on the days (9:59) where you're working or you're driving kids around or you're (10:01) just sitting at the pool all day, maybe you're sitting at a (10:04) sports game, I want you to have 7,000 steps as your goal (10:08) because it can be a really solid target and I want you to (10:11) think about steps as a way of supporting your body, not (10:14) punishing it.

So steps, they're going to help with (10:17) digestion, your blood sugar regulation, your energy, your (10:20) mood, and just overall activity. They also help you stay (10:23) connected to movement in a way that does not require changing (10:26) clothes, finding a gym or carving out a full hour or even (10:30) 20 or 30 minutes. A simple walk counts, pacing around the (10:33) field counts, taking the long way to the grocery store, (10:36) whatever store you're shopping at counts, walking while you're (10:39) on the phone, doing an extra few laps in the pool area while (10:43) your kids are playing.

That counts. Movement is always (10:46) available when you start looking for it as an option. (10:49) Number four, I want you to focus on honoring your body with 30 (10:52) minutes of movement every day outside of your workouts.

And (10:56) so yes, this is another one of my classic pieces of advice, (10:59) but I'm just going to keep giving it to you as a reminder (11:02) over and over and over again. So get used to it because it (11:05) is single-handedly changed my life. It changed my life (11:09) pre-baby.

It's now changed my life post-baby and I'm just (11:12) telling you it is such a good thing to aim for. This does (11:15) not have to be formal exercise. In fact, I don't (11:19) want to focus on this as another workout.

I want you to (11:21) think of it as a daily commitment to using your body, (11:24) connecting with your life, and staying active in ways that (11:26) already fit into what you're doing. If your kids are (11:28) playing at the pool, spend 30 minutes playing with them (11:31) instead of sitting the entire time. Get in the water, (11:33) toss the pool toy, walk back and forth in the shallow (11:36) end, or just play whatever game that they're begging (11:39) you to play for the 10th time.

If you're at the barbecue, (11:41) spend 30 minutes on your feet just walking around, (11:44) saying hi to everyone, helping carry things to the table, (11:46) playing yard games. You don't have to turn the barbecue (11:49) into a workout. You can simply just choose to be a (11:52) little bit more active while you're there, though.

(11:54) If you're at your kids' sporting events, I want you (11:57) to stand and watch the game for 30 minutes pace (11:59) around a bit if that feels good. If you have a (12:01) younger child with you, bend down, pick them up. (12:03) You could put them in a stroller.

You could walk (12:05) with them. You can hold their hand. You can just (12:07) let yourself be more engaged instead of staying (12:10) seated the entire time.

This is what I mean (12:11) when I say movement is always an option when you (12:14) make it an option, and I know that might sound (12:16) simple, but it really does matter. So many women (12:19) think movement only counts if it happens in a gym, (12:22) or on a mat, or in a workout class, or doing (12:25) just a traditional workout, or you have a fitness (12:27) tracker recording it perfectly, but your body (12:30) benefits from just being used throughout the day. (12:32) Your body benefits from walking, lifting, (12:34) playing, standing, bending, caring, participating (12:37) in your life.

So this summer, I want you to (12:39) stop waiting for the perfect workout window (12:41) to be the only way that you move. Yes, your (12:43) workout matters absolutely, but your daily (12:46) movement matters as well, and sometimes the (12:48) most realistic thing that you can do is find (12:49) small ways to move more inside the life (12:52) that you are already living. Number five, (12:55) you need to hydrate like it's your job.

So (12:57) when it's hot outside, when you're sweating (12:59) more, when you're spending time in the pool, (13:01) when you're outside in the sun, when you're (13:02) traveling, you're drinking more iced coffee, (13:05) when your routine is off, hydration can slip (13:07) so easily, and a lot of times we confuse (13:10) hunger for thirst. So before you decide (13:12) you need another snack, I want you to pause (13:14) and ask yourself when was the last time (13:16) you had water. This does not mean that (13:18) you're going to ignore hunger.

Please, (13:20) please, please eat when your body needs (13:22) food, but I do want you to make hydration (13:24) a full-time job this summer because (13:26) your body needs it, especially when the (13:28) heat and activity pick up. Start your (13:30) morning with water. Bring water with you (13:32) when you leave the house.

Keep a bottle (13:34) in the car. Have water at the pool. (13:35) Drink water at the barbecue, during the (13:37) barbecue, after the barbecue.

Make it (13:39) easy to hydrate instead of waiting until (13:41) you're exhausted, headache-y, cranky, and (13:43) just wondering why you're feeling off. (13:45) Hydration is going to support your energy, (13:47) your digestion, your workouts, your (13:48) recovery, your hunger cues, your mood, and (13:50) just overall ability to feel like a (13:52) functioning human. And when life feels (13:54) busy, feeling like a functioning human (13:56) is a very worthy goal.

So let's recap (13:59) the minimal effective dose what that (14:02) looks like when life gets crazy this (14:03) summer. So I want you to prioritize one (14:05) upper body workout and one lower body (14:07) workout each week so that you can (14:08) keep strain training in the picture, (14:10) even when your routine changes. I want (14:12) you to focus on protein first so that (14:14) your meals feel more satisfying and (14:16) your body has what it needs to support (14:18) your muscles, energy, and recovery.

So (14:20) remember at every single time that you (14:22) can when you're eating or when you're (14:24) about to reach for a snack, ask (14:25) yourself, where is my protein? I want (14:28) you to aim for 7,000 steps a day. (14:30) I personally believe that that's more (14:32) realistic, that's more meaningful, and (14:34) just a much more approachable (14:35) goal to have during the busy season (14:37) than chasing a number that just (14:39) fills out of reach every single day. I (14:41) want you to honor your body with 30 (14:43) minutes of movement daily outside of (14:45) your workouts by playing with your kids, (14:47) standing at games, walking around at (14:48) barbecues, pacing while you chat, (14:50) finding movement in the life they are (14:51) already living, and also make hydrating (14:54) your full-time job.

I don't want it (14:56) to stress you out, but I want you to (14:57) have your water bottle glued to you (14:59) this summer because you are probably more (15:01) dehydrated than you think and your (15:03) body will genuinely feel the (15:04) difference when you consistently give (15:06) it what it needs. Just remember this, (15:08) that summer does not need to be the (15:09) season where all of your goals disappear. (15:11) It can be the season where you learn how (15:13) to simplify, stay consistent, and keep (15:15) promises to yourself in a way that (15:16) actually fits your real life.

You do (15:18) not need a perfect routine to keep (15:20) taking care of yourself. You need a (15:22) realistic baseline that you can (15:23) return to over and over again. (15:26) And before I go, I want to remind you (15:28) that if you want support with the two (15:30) biggest pieces that I talked about in (15:31) today's episode, your workouts and your (15:33) nutrition, I have two resources that can (15:35) help you make both of those feel (15:37) much simpler.

(15:38) If you need a workout plan that takes the (15:40) guesswork out of strain training, my (15:41) Movement With Julie app is there for you. (15:43) I program new workouts every week, a 30 (15:45) minute, a 60 minute variation, (15:47) plus I give you exercise swaps for (15:49) limited equipment so that you can (15:50) stay consistent whether you're at home, (15:52) you're traveling, you're working out in a (15:54) gym, or in someone your mother-in-law's (15:57) basement, or just using nothing than a (15:59) few more workout bands, (16:00) or maybe some water bottles. If your (16:02) nutrition is the part that feels really (16:05) confusing, especially when summer gets (16:06) busy and your normal routine just feels (16:09) all over the place, (16:10) my macro-kennymaid simple online academy (16:12) is going to teach you how to understand (16:14) your protein, your carbs, and fats in a (16:16) way that actually makes sense for your (16:17) body and your goals.

(16:18) The goal is to not make food more (16:20) stressful. The goal is to help you (16:22) stop guessing. (16:23) I want you to feel yourself well and (16:24) feel more confident building meals (16:26) that work for your real life.

(16:28) So if this episode made you realize (16:30) that you need a simpler plan for your (16:31) workouts, your food, or both, (16:33) I will link both my Movement With Julie (16:35) community, (16:35) my demo-only workouts, as well as my (16:37) macro-kennymaid simple in the show notes (16:39) for you. (16:40) Both of these tools are here to help you (16:41) stay consistent (16:42) without making your summer feel harder (16:44) than it already is. (16:45) And here's your final reminder.

(16:47) You deserve to feel strong. You deserve (16:49) to feel fueled and hydrated and (16:51) present this summer. (16:52) And you can do that without turning (16:54) your whole life into a fitness project.

(16:56) I love you, I'm cheering for you, and (16:58) I'll talk to you in the next episode. (17:08) All right sister, that's all I got for (17:10) you today. (17:11) But I have two things that I need you to (17:14) do.

(17:15) First thing, if you are not already (17:16) following me on the gram, be sure to do (17:18) so Julie A. Ledbetter, yes it's with an (17:20) A in the middle, (17:21) for that daily post-workout real talk, (17:24) healthy tips and tricks, and honest (17:26) accountability to keep your mind and (17:27) heart in check. (17:28) The second thing, be sure to subscribe (17:31) to Apple Podcasts to never miss (17:33) an episode. (17:34) Thank you so much for joining me.

(17:36) It means the absolute world, and I'm (17:38) going to leave you with one last thought. (17:40) The most beautiful women that I have (17:42) met in my life (17:43) are the ones who are completely (17:44) confident and secure in being (17:47) authentically themselves. (17:49) Remember that beauty goes so much deeper (17:51) than the surface, (17:52) so go out there and embrace your real, (17:55) because you're worth it.

 
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