How I'm Showing Up for My Body This Summer

Summer is officially here - and I'm being very intentional about how I'm moving through it.

That doesn't mean I'm perfect. It doesn't mean I'm skipping the dessert table at a party or saying no to a sweet treat on a hot day. Balance is real, and I practice it. But it does mean I have a plan, and I'm sticking to it because the women I coach deserve a coach who walks the walk.

Here's what showing up for my body looks like this summer.

Meal Prep Is Still Running the Show

I'm staying committed to whole foods and making sure I'm hitting my macros and my micros, and yes, there's a real difference worth talking about.

Macros (protein, carbohydrates, and fat) get all the attention, but micros - your vitamins, minerals, and antioxidants - are what keep your energy steady, your inflammation in check, and your body functioning the way it's supposed to. Skipping micronutrients while obsessing over macros is like putting premium gas in a car with a dirty engine. The fuel matters, but so does everything else under the hood.

I'm also bumping up my protein shakes this summer to make sure I consistently hit at least 100 grams of protein a day. Protein isn't just a gym thing. Research shows it supports fat loss, preserves lean muscle mass, keeps you fuller longer, and helps stabilize blood sugar - all things that matter whether you're in the gym or in back-to-back meetings.

And while I'm focused on eating well, I still leave room for the occasional sweet treat. Life is meant to be enjoyed. It's about building habits that are sustainable not a punishment plan.

I'm Strength Training 4–5 Days a Week and I'm Not Stopping for Summer

I'm on a fat loss journey, and I want to be honest about what that actually means for me: it's not about being smaller. It's about being stronger, leaner, and feeling good in this body I live in every day.

Strength training is the foundation of that work. Research consistently shows that resistance training is one of the most effective strategies for sustainable fat loss - more so than cardio alone - because building muscle increases your resting metabolic rate. That means your body is working for you even when you're not in the gym. For women specifically, strength training also supports bone density, blood sugar regulation, and cardiovascular health.

The summer social calendar is not a reason to fall off. It's a reason to stay consistent so you feel your best in it.

Summer Fridays Are a Health Strategy — I'm Finally Treating Them That Way

Let me be honest: if I don't have plans on a Friday afternoon, I am working. Full stop. There will always be one more email, one more task, one more thing that feels urgent. That's the reality of being an ambitious woman in corporate America while also running a business.

But this summer, I'm making plans on purpose - walks in the park, time with friends, catching a show, doing a little shopping, moving my body in ways that don't feel like a workout. And here's why this isn't just "self-care" it's science.

Chronic stress elevates cortisol, and sustained high cortisol over time has measurable consequences: increased fat storage (particularly around the midsection), disrupted sleep, elevated inflammation, and suppressed immune function. For Black women, this isn't abstract. The research on weathering — a framework developed by public health researcher Dr. Arline Geronimus - documents how the chronic stress of navigating racism and misogyny accelerates biological aging and drives health disparities. We are not imagining the weight we carry. It shows up in our bodies, and it shows up in the data.

Choosing rest, joy, and presence is not indulgent. It is a legitimate, evidence-based health intervention.

Rest Is Still a Priority

Sleep is when your body repairs muscle tissue, regulates hormones, and consolidates the work you've put into it during the day. Studies link poor sleep to increased cortisol, greater appetite for high-calorie foods, and impaired insulin sensitivity, all of which work directly against my fat loss goals.

I protect my sleep. And I encourage every woman I work with to do the same, even when the summer nights make it tempting to stay up late.

I'm Still Pouring Into My Clients and Community

Because this is the work. Watching women decide to show up for themselves, to make a plan, follow through, and start feeling better in their bodies - that is everything. It's why I do this.

The Bottom Line

None of this is about being perfect. I still enjoy the occasional cupcake and frozen margarita. I still have hard weeks. I still have to talk myself into things sometimes. But I have a system, and that system travels with me through every season - summer included.

If you've been thinking about what it would look like to have that kind of clarity around your own health - a real plan that fits your actual life, your schedule, your goals - I'd love to talk.

Ready to chat? Schedule a free discovery call. No pressure, no pitch. Just a real conversation about where you are and where you want to go.