33. Should You Change Your Fitness Goals for Summer

In this episode, Emily and AJ tackle one of the most common summer fitness dilemmas: should you change your goals when the season shifts? They explore why summer feels so different — from kids being home to packed social calendars — and why that pressure to look a certain way often leads to yo-yo behavior and short-lived results. Instead of chasing extreme transformations, they make the case for realistic, life-aligned goals, the underrated power of maintenance phases, and setting non-scale minimums that keep you moving forward no matter how chaotic life gets.

5 Key Takeaways

(2:00) - Summer doesn't mean you have to change your goals — it just means finding different ways to reach them that fit your current season of life.
(3:15) - The pressure to be "summer ready" pushes people into extremes that backfire fast, especially when vacation eating undoes a restrictive cut within 48 hours.
(12:55) - Maintenance phases aren't a step backward — they're a strategic recovery tool that helps your body respond better when you return to fat loss.
(20:02) - Setting non-scale minimums (steps, water, activity rings) gives you a measurable, achievable baseline even on your most unpredictable days.
(24:03) - Your actions — workouts hit, meals tracked, water consumed — build confidence and long-term results far more reliably than the number on a scale.

Quote of the Episode

"Consistency will always bring you much, much further with time over someone who's going to have an on switch and then an off switch when summer comes."

— Emily & AJ

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

References

https://link.springer.com/article/10.1186/s44410-025-00011-9

https://pubmed.ncbi.nlm.nih.gov/31377851/

Enjoyed the Episode?

If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last.

Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(41)

41. Raising Active Kids: How to Get Your Children Involved In Fitness

This week's episode dives into raising active kids and getting children genuinely excited about movement. Emily and AJ shared how modeling healthy habits, rather than just talking about them, became a...

24 Aug 28min

40. The Science of Sleep (Part 2)

In this episode, we dive deep into the science of sleep, what's actually happening in your body, why so many of us are getting it wrong, and the simple (free) changes that can transform your rest. Fro...

17 Aug 34min

39. The Science of Sleep (Part 1)

After back-to-back long shifts, AJ and Emily couldn't think of a better topic than sleep — and for good reason. In this episode, they do a deep dive into why sleep is the most overlooked tool for fat ...

10 Aug 26min

38. Summer Training: How to adjust your workouts for the heat

Summer heat can make every workout feel harder, but that doesn't mean you're losing progress. In this episode, we break down what's actually happening in your body when you train in high temperatures,...

3 Aug 30min

37. Why You're Always Hungry - The Science of Satiety (Part 2)

Dive deep into the science of hunger, how sleep, hormones, blood sugar, and meal composition all work together to influence how hungry we feel and the choices we make around food. They explain the rol...

27 Jul 26min

36. Why You're Always Hungry - The Science of Satiety (Part 1)

Emily and AJ break down why you might feel hungry all the time, even when you're eating regularly or trying to lose weight. They unpack the difference between physical hunger and other forms like emot...

20 Jul 24min

35. Lift for Life: Why Resistance Training is one of the Best Things You Can Do For Your Bone Health

In this episode, we dive into why resistance training is one of the most powerful, underappreciated tools for lifelong bone health. You'll learn how bones actually function as living, adaptable tissue...

13 Jul 19min

34. The Truth About Creatine for Fat Loss, Muscle Retention & Energy

In this episode,Emily and AJ break down the truth about creatine, what it is, how it works, and why it's one of the most researched and safest supplements available. They explain how creatine supports...

6 Jul 28min