Heathly Habits to Keep You on Track with Your Summer Goals

Posted: July 8, 2024 | By: Shanon Peckham

Ready to hit the ground running this summer? Here are 5 ways you can keep your momentum going through heat waves, packed schedules, and even back to school season!

1 Eat well

Summertime plans can keep us crazy busy! The more active we are, the more energy our bodies need to sustain themselves – which is why it’s so important we’re getting enough to eat and filling ourselves up with the right nutrition. Eating protein with every meal will keep you energized and feeling full, while fiber and greens can boost your digestive system and keep your blood sugar at a healthy level.1 Likewise, processed foods (think chips, desserts, etc) are the fastest way to crash, so make sure you’re avoiding those. Antioxidants, found in colorful fruits and whole foods, are great for satisfying your sweet tooth and enjoying a natural sugar boost while giving your cells a little extra protection against oxidative stress.2 Our antioxidant-packed SaXi Super Juice is perfect for mixing up summer mocktails or making into delicious frozen popsicles!

For long, hot days in the sun, make sure to always keep minerals close by. Water is super important, but only if you have the right balance of nutrients to go with it; having too much water and not enough minerals can cause an electrolyte imbalance, which can be dangerous (especially when paired with the increased risk of heat or sunstroke during summer).3

Here are our favorite electrolyte-packed hydration drinks:

2 Prioritize Good Quality Sleep

We’ve all had occasional sleepless nights, but if you’re tossing and turning or only getting a few hours of sleep every night, it’s time for a change. That lack of sleep translates into symptoms like daytime fatigue, slower reflexes, brain fog, short temper, and poor immune health, all of which can make it harder for you to achieve your goals and have fun.4 The best thing you can do to stop this vicious cycle in its tracks is to fix your bedtime routine. Instead of jumping into bed and scrolling for a while, try relaxing for an hour or two before bed without your phone! You’ll also want to ditch any late-night snacks and avoid supplements that contain caffeine after dinner.

If too much excitement or stress before sleep isn’t the culprit, it’s time to investigate. Use our Sleep Quiz to narrow down the issues you’re having and get personalized tips on how you can address them. We recommend pairing these tips with our Beyond Sleep System kit, a gentle, all-natural supplement bundle for sleep support! Relax your body with magnesium, enjoy deep, restful sleep with plant melatonin, and help your body rejuvenate overnight with amino acids. Better days start with better rest!

Pro Tip: If you need a pick-me-up in the morning, we also recommend our new Tazza Di Vita™ Café Ganoderma. Enriched with 10 beneficial mushroom extracts, this delicious instant coffee blend offers you more energy and a cognitive boost with less caffeine than a basic cup of coffee.

3 Make Time for Self-Care

Don’t skip out on self-care! The more love and energy you pour back into yourself, the more you’ll have to put towards your goals and give to the causes that matter most to you.5

Getting overwhelmed just thinking about it? No worries, it doesn’t have to be every day. The most important part of self-care is acknowledging your limitations. You’re only human, and one of the best ways to pour into your own cup starts with treating yourself with more patience and kindness. If you’re super slammed, set aside a few times a week that are convenient for self-care.

Good self-care can look different for everyone, but in general, it involves TLC for the mind, body, and spirit. Staying active and keeping your kitchen stocked with clean, organic nutrition is a great start! Especially during the summertime, spending extra time on your skin care can help you maintain healthy, glowing skin for life. Putting on sunscreen every morning will only take 5 minutes! As far as mental health goes, we have a comprehensive list of different exercises and meditations you can try here. From conquering difficult emotions to quieting a racing mind, there’s something for every circumstance. It can also be beneficial to just sit and rest outdoors – nature is healing.

These essential oils can also help you relax:

4 Bolster Your Immune System

There are many ways we can support our immune systems and keep away those pesky summer colds. First, make sure you’re doing all of the above: getting good nutrition, sleep, and mental rest. Next, invest in pre and probiotics; your gut microbiome affects everything from your mood to your immune system, so a happy digestive system is key to optimal health.6,7,8 Make sure to grab some for the kids too! A multivitamin-mineral complex, formulated with Dr. Wallach’s recommended 90 essential nutrients, is also a good way to bolster your health. Here at Youngevity HQ, we love mixing up a cup of Beyond Tangy Tangerine when the sniffles start up; we swear, it helps!

If you’re already fighting something, grab Zinc + Immune Support and Vitali-C Plus! Each one is packed with well-researched immune-supporting ingredients, like zinc and vitamin C, which can help shorten your cold.9,10 It doesn’t hurt to keep them around for back-to-school season, either!

Here are some other immune supplements for you to consider:

  • i26 Hyperimmune Egg Powder – French Vanilla – Delivers antibodies that target 26 specific, human-relevant pathogens, allowing probiotics to thrive.
  • Beyond Immune FX™ – Brings together a powerhouse collection of immune-supporting vitamins, minerals, and beneficial ingredients.
  • ZRadical™ – Combines the protective powers of fucoidan with a blend of antioxidant-rich vitamins and botanicals for numerous potential health benefits.

5 Make a Realistic Exercise Schedule

According to the CDC, you should ideally be exercising for 150 minutes every week to maintain optimal health.11 We don’t know about you, but when it’s 100 degrees outside, we don’t really feel like going for a run. So what can we do to make sure we’re staying active during the summer?

Start by making a list of your constraints. From there, you can narrow down your options for exercising and get rid of excuses not to go. If it’s too hot outside for a workout, plan to visit an air-conditioned gym, exercise at home, or plan a trip to your local pool. Definitely DON’T exercise in extreme heat; this is dangerous and can land you in the ER.12 If you have a physical disability or injury, research ways you can modify your routine to work around it. If you suddenly have the kids home a lot more often, encourage a daily exercise hour all together or ask a friend to help babysit while you train.

Reminder: Don’t forget to stretch, either! Just because it’s warm doesn’t mean your muscles are warmed up.

These workout buddies will fuel your fire:

You’ve got this!

It’s okay to modify your plans and take breaks. What matters most is sticking to your goals. Don’t let the roadblocks of the season keep you from pushing yourself to the next level!



1 12 foods that won’t raise blood sugar, Medical News Today, 2023

2 Free Radicals, Antioxidants in Disease and Health, 2008

3 Electrolyte imbalance symptoms, what causes it, and how to treat it, Medical News Today, 2023

4 5 Ways Sleep Deprivation Impacts Your Health, Youngevity Blog

5 Loving Yourself and Others: The Impact of Compassion on Mental Health and Wellness, VCU Health, 2023

Part 1: The Human Gut Microbiome in Health and Disease, 2014

Microbiota in health and diseases, 2022

Studying the link between the gut and mental health is personal for this scientist, 2023

9 Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials, 2012

10 InformedHealth.org. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Common colds: Research summaries – Does vitamin C prevent colds?

11 Physical Activity for Adults: An Overview, Centers for Disease Control and Prevention

12 Heat Stress – Heat Related Illness, National Institute for Occupational Safety and Health

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