Summer is arguably the hardest time to stay on track with your health goals. Between the kids being home from school, summer vacations, enjoying the weather on the weekends...

Staying on track with your nutrition can feel nearly impossible. But it doesn’t have to.

We've created the ultimate summer survival guide to help you stay on track this summer. Refer back to these tips when you feel yourself falling off track...

🥗 What to Order At Restaurants

When you find yourself on a patio out to eat, enjoying the weather, it's still possible to eat healthy. 

  1. Make sure you plan ahead and know from the very start of the day that later on you'll be having a heavier caloric meal. Keep your breakfast and lunch light.
  2. The typical go-to for those thinking they need to eat healthy is a salad. Salads are great, but get the dressing on the side. There are hundreds of hidden calories in the dressing restaurants load it with. So order it on the side and make sure you add protein to your salad too!
  3. Find something that is balanced. Protein should be the main component of your meal, not sure carbs and fats.
☀️ Refreshing Favorites

When it's hot outside, the last thing you want is a hot meal. Stock your fridge with refreshing options that are ready for you to enjoy:

  • Jacked Frost High-Protein Gelato: 20g of protein and refreshing! Just keep it in your freezer and grab it when you're hot & hangry! This will be a lifesaver. 

  • Rule One Clear Isolate: Like a Gatorade but with 20g of protein and none of the sugar. Light, fruity, and super refreshing especially after a workout or a hot day outside.

  • Cold-Ready Wraps: Our wraps can enjoyed hot or cold! Perfect for the days when you need to take something with you on the go.

🌴 Let the Vacation Be the Vacation

Here’s a hard truth: your vacation isn’t what derails your progress it’s the excuses you make when you get back.

We’re big believers in actually enjoying your time away. Eat the local food. Sleep in. Say yes to the dessert. That’s part of living a full, healthy life.

But don’t let one trip turn into “I’ll start again in September.”

Here’s how to flip the script:
Be consistent most of the time, so you can fully enjoy yourself during the special times. Have fun, then get back to your routine. That’s how real results (and real balance) are built.

🍹 We Can’t Not Talk About Drinking…

If you’re serious about staying on track with your health goals, it’s smart to limit alcohol when you can. But when you do decide to indulge, a few simple swaps can go a long way.

Here are some smarter ways to sip this summer:

  • Clear Over Creamy: Stick with vodka soda, tequila + fresh lime, or hard seltzers. Skip the frozen daiquiris, sugary margaritas, and creamy cocktails—they’re packed with empty calories.

  • Ditch the Mixers: Most pre-made mixers are loaded with sugar. Opt for club soda, tonic, or flavored sparkling water to keep things light.

  • One for One: For every alcoholic drink, follow it with a glass of water. You’ll stay hydrated, pace yourself, and bounce back way faster the next day.

  • Skip the Beer Altogether: Beer is bloating, high in carbs, and hard for your body to digest. Choose something else!

Your goals don’t have to take a vacation this summer. Whether you’re working toward fat loss, muscle gain, or just feeling better in your skin, we’re here to help you stay consistent—even when life isn’t.

Order now, stock the fridge, and let’s make this your healthiest, most enjoyable summer yet.