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10 Healthy Summer Habits to Adopt

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Leggings: Beyond Yoga Olympus Midi Legging {similar} | Sports Bra: Beyond Yoga Frill Seeker Sports Bra | Shoes: Adidas Arkyn Sneaker | Watch: Polar M430 Earphones: Airpods | BCAAs: Scivation Xtend BCAAs | Pre-Workout: C4 Original {w/ creatine} or Ripped {w/o creatine}

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Photography by Erin Trimble Photography

Hey friends! Hope your Monday is off to a great start! I’ve got probably my fave athleisure outfit to date for you: these marble leggings with the cutest ruffle sports bra! I’ve been wearing this outfit so much and I can’t get enough of it.  The white leggings are also super summer-y, which puts me in a great mood ha! Since summer is around the corner {if not here already}, I’m sharing with y’all 10 Healthy Summer Habits to Adopt, so that you can kill your fitness goals this season!

Don’t worry, I have my weekly workout routine below, as well {you don’t think I’d forget about that, do you?}.  Don’t forget to subscribe to my fitness YouTube channel if you haven’t already, so that you never miss a fitness video again! Check out latest workouts and fitness faves here! I also post workout vids on @FitWithASD!

Here are my 10 Healthy Summer Habits to Adopt:

  1.  Sleep At Least 8 Hours: Not everyone needs 8 hours of sleep, but make sure to get a good night’s rest to feel refreshed and ready to go the next morning.  There are tons of health benefits to getting enough sleep, and feeling rested is always a perk.
  2.  Eat Breakfast: Eating a healthy nutritious breakfast first thing in the morning will help you feel full longer.  You also tend to eat healthier the rest of the day when you have a healthy breakfast.
  3.  Wake Up Early: Carpe Diem, y’all.  I always wake up earlier in the summers because the sun is out for so long.  I like to typically get my workouts done in the morning so that I can have the rest of the day to enjoy!
  4.  Focus On Gut Health: If you’ve been following me for awhile, then you know I’m big on gut health.  I take a daily probiotic, drink Kombucha frequently, and eat fiber dense foods!
  5.  Wear Sunscreen: I’m always out in the sun.  Yes, I have quite the bronzed skin {can’t help it, I’m Lebanese}, but I always make time to put on sunscreen if I’m going for a run outdoors or sitting by the pool with J and my family.  I also wear this daily moisturizer with SPF.
  6.  Hydrate, Hydrate, Hydrate: Well, you should be hydrating during every season, but especially during the summer! I like to fill a 30 oz Yeti Cup throughout the day and I track my water intake in MyFitnessPal.
  7.  Active Rest Day: Rest days are good for your body {and mind}, but I encourage you to take an ‘active’ rest day.  Go for a walk with a friend, take a yoga class, do some stretching in your living room, swim some laps in a pool! Options are endless.
  8. Shop Your Local Farmers Market: I love love love going to farmers markets in the summertime! It’s always great to shop locally, but it also allows you to eat healthier by buying fresh, locally sourced fruits and veggies.  I tend to make healthier meals and snacks during the summer, because I’m always shopping at local farmers markets!
  9. Opt for Fruit: I’m no stranger to outdoor BBQs and get-togethers.  It seems as though my friends and family get together every week for some type of cookout during the summertime.  I know how hard it is to say no to that yummy homemade brownie or that banana pudding or fruit pie! That’s why I always opt for fruit to cure my sweet tooth rather than a dessert.  Fruit is sweet enough to curb your cravings, and for obvious reasons, it’s a lot healthier for you.  If some strawberries aren’t enough, try adding a dollop of light cool whip on top! On those really difficult days, just take a few bites of the dessert — it won’t kill you, I promise.
  10. Train Harder: It seems as though my workouts are always rushed during the summer.  Why? Because I always have something planned, I’m always trying to get outside, etc.  You know how summers can be so busy! What’s my solution? Train harder in a shorter amount of time.  Instead of spending 75 minutes at the gym, I come in for a purpose.  I utilize HIIT sprints so I’m not cardio-ing forever and I get my sets done with little rest to keep my HR up.  My workouts can easily be done under an hour if you utilize those tips! Train harder, not longer.

Hope you enjoyed those 10 Healthy Summer Habits to Adopt! Here is my weekly workout routine!

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + Cardio

  • Narrow Squats on Smith Machine: 10 reps, 10 sets
  • Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
  • Deadlift Using Cable + V-Bar Attachment: 12 reps, 5 sets
  • Kneeling Barbell Thrusts: 12 reps, 3 sets
  • Frog Leg Press: 15 reps, 3 sets
  • Calf Raises on Leg Press Machine: 20 reps, 3 sets
  • Curtsy Lunge with Barbell or Dumbbells: 15 on each side, 3 sets
  • Leg Extensions: 6 reps heavy, 3 sets
  • Single Leg Deadlift: 12 reps each leg, 3 sets

Tuesday: Shoulders + Cardio

  • Lateral Raises while Sitting on the Floor {shoulder isolation}: 12 reps, 3 sets
  • Alternating Front Raises: 12 reps each, 3 sets
  • Face Pulls: 10 reps, 3 sets
  • Shoulder Pike Push-Ups: 12 reps, 3 sets
  • Cable Shoulder Press: 10 reps, 3 sets
  • Cable Upright Rows: 10 reps, 3 sets

*Add your favorite routine for abs!

Wednesday: Take your favorite group fitness class!

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

  • Wide Arm Row: 10 reps each alternating and then 10 reps with both, 3 sets
  • Alternating Incline Bicep Curls: 12 reps each arm, 3 sets
  • Lat Pull Down: 15 reps with 5 pulses, 4 sets
  • Lat Pull Down {alternating}: 15 reps each, 4 sets
  • Single Arm Standing Row: 15 reps each, 3 sets
  • Cable Hammer Curl: 15 reps, 5 sets
  • Bent Over Smith Machine Rows: 10 reps, 3 sets
  • Bicep Curls with Weight Plate: 15 reps, 3 sets

Friday: Legs {Mostly Glutes} & Abs + Cardio ….OR optional rest day

  • Deep Squats on Smith Machine: 10 reps, 5 sets
  • Alternating Leg Extension: 10 reps each, 3 sets
  • Calf Raises on Leg Press: 20 reps, 3 sets
  • Bulgarian Split Lunges on Smith Machine: 12 reps each leg, 4 sets
  • Resistance Band Hip Thrusts: 15 reps, 4 sets
  • Cable Kickbacks: 12 reps into 10 pulses each leg, 3 sets
  • Front Squats: 10 reps into 10 pulses, 3 sets

*Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + Cardio

*superset these!*

  • Push-Ups: 60 total push-ups, start out normal then do assisted push-ups if needed
  • Overhead Tricep Extensions: 15 reps, 4 sets
  • Incline Bench Press: 15 reps, 5 sets
  • Tricep Kickbacks: 15 reps, 5 sets
  • Single Arm Dumbbell Chest Fly: 15 reps each arm, 3 sets
  • Single Arm Chest Press: 15 reps each arms, 3 sets
  • Straight bar push-downs: 10 reps normal, 10 reps halfway, 5 sets

Sunday: Rest Day

  1. Tia says:

    Thank you for sharing! I want arms like yours!! #armgoals
    Thank you for sharing

  2. Thank you so much for sharing your routine. I’m totally gonna add a lot of those moves in !

  3. briana says:

    Love this sports bra! I need it in my life. Also, your arms look incredible!

    briana | youngsophisticate.com

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I’m just an everyday gal who can go from gym to glam in record timing. I run on sarcasm & coffee on the weekdays and sass & vino on the weekends! I strive to stay fit, stylish, and healthy, while also trying to be the very best version of myself (sounds easy enough, right?).   MEET GRACE ⟶