What does summer body mean to you
When the phrase “summer body” comes up, it’s easy to picture magazine covers filled with images of toned abs, sun-kissed skin, and impossibly slim silhouettes. For decades, this ideal has shaped how we view our bodies and, sadly, how we treat them. We all work hard to look our best in the summer. To feel confident and beautiful and sometimes we just don’t feel that way. Sometimes we do not meet our target. The physical expectations set by society are high. But what if we shifted the narrative? What if the “summer body” wasn’t about looking a certain way, but about feeling strong, confident, and deeply connected to our own well-being? I think shifting the mindset will ultimately help us get to our goal just with a different approach. This summer, let’s redefine the “summer body.”
The Old Summer Body Myth
For years, society has sold us a narrow definition of the ideal summer body: thin, sculpted, and flawless. Social media amplifies this pressure, bombarding us with curated photos and transformation stories that can make anyone feel inadequate. But these ideals are neither realistic nor healthy. They don’t account for the diversity of bodies, the challenges of life, or the simple truth that beauty isn’t defined by a number on the scale. Some places have improved that image and are trying to be more inclusive with all body types. However, when they release the new season of bathing suites they are lose the all-inclusive appeal. We tend to focus so much on our bodies to fit the new design or trend. More importantly, this aesthetic obsession has overshadowed what our bodies can do—how they move, heal, grow stronger, and carry us through life.
Strength Over Size
A strong body isn’t measured in inches or pounds; it’s measured in resilience, capability, and self-respect. Whether it’s lifting weights, going for a walk, practicing yoga, or simply carrying groceries with ease, physical strength is a celebration of what your body can achieve.
Strength training and functional fitness aren’t just about muscles, they’re about feeling empowered and capable. This shift from focusing on looks to celebrating strength and stamina transforms the fitness journey into one of self-empowerment. I have tried teaching woman to not focus as much on the number on that scale because muscle weighs more than fat. Building muscle will:
Enhanced Metabolic Health:
Muscle tissue burns more calories at rest than fat tissue, supporting weight management and metabolic health (Speakman & Selman, 2003). Strength training has also been shown to improve insulin sensitivity and glucose uptake in skeletal muscle, reducing the risk of type 2 diabetes (Holten et al., 2004).
Stronger Bones and Joint Health:
Resistance training stimulates bone density, reducing the risk of fractures and osteoporosis (Kohrt et al., 1997). Additionally, building muscle enhances joint stability and mobility, lowering injury risks and improving overall physical function.
Reduced Risk of Chronic Diseases:
Regular strength training is linked to a lower risk of cardiovascular disease, cancer, and premature mortality. Research indicates that combining aerobic and strength training yields greater benefits for longevity than either alone (Zhao et al., 2019).
Mental Health Benefits:
Strength training not only supports physical health but also improves mood, reduces symptoms of depression and anxiety, and enhances cognitive function (Gordon et al., 2018). This is attributed to both biochemical effects, such as endorphin release, and the psychological empowerment that comes with gaining strength.
Increased Longevity and Functional Independence:
Building and maintaining muscle mass helps preserve mobility, balance, and independence as we age, contributing to a longer, healthier life (Tieland et al., 2018).
Suggestion: Consider resistance bands or at-home weights as easy tools to incorporate into your strength-building routine.
Mindful Movement for Mental Wellness
Exercise isn’t just for the body, it’s one of the most powerful tools for mental health. Physical activity releases endorphins, reduces stress, and improves sleep. But when we pair movement with mindfulness such as walking in nature, stretching, or gentle yoga, it creates a practice that soothes both body and mind.
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Excercise and connect with nature
Even a few minutes a day of mindful movement can help calm racing thoughts, improve focus, and boost emotional resilience.
Freebie Suggestion: Download my Mindful Movement Checklist to start adding small, consistent movement moments into your day.
Nourishment Over Restriction
The diet industry has long convinced us that summer is a time to cut carbs, restrict calories, and chase impossible standards. But true health comes from nourishment, not deprivation. Intuitive eating, listening to your body’s hunger cues and honoring its needs, builds a foundation for self-respect and balance. This summer, instead of restricting, focus on hydration, balanced meals, and refreshing snacks that fuel your body for energy and vitality. Remember According to the U.S. National Academies of Sciences, Engineering, and Medicine, the general recommendation for daily water intake is:
- About 3.7 liters (125 ounces) for men
- About 2.7 liters (91 ounces) for women
This includes total water from all beverages and food sources. However, individual needs vary based on factors like activity level, climate, and overall health. No need to over do it. If its hard to keep track just buy one of the bottles that tells you how much you have drunk in a day.
You can read the full guidelines in the Mayo Clinic article on water intake.
Suggestion: Try fun and functional water bottles or infused water recipes to stay hydrated and energized.
Body Positivity and Self-Love
At the heart of this new summer body mindset is radical acceptance and unwavering compassion for ourselves. Your body is not just a vessel for appearance, it’s your lifelong companion, your home, the very source of your being. It carries you through joys and challenges, adapts to life’s demands, and holds the capacity for strength and healing. It deserves your kindness, your gratitude, and your love.
It’s also essential to curate your digital space. Limit your exposure to accounts or media that trigger comparison, unrealistic expectations, or negative self-talk. Unfollow anything that doesn’t make you feel empowered and inspired. Instead, seek out diverse, body-positive creators, people who share real, raw, and authentic stories of strength, health, and self-love. Their journeys are a testament that everybody is worthy, every story is unique, and every step toward wellness is a victory.
This summer, choose to embrace yourself fully, not in spite of your perceived imperfections but because of the incredible person you are.
Conclusion
This summer, let’s rethink what it means to “get in shape.” Yes, you might be working toward a physical goal, and that’s wonderful. But remember it’s not just about sculpting muscles or chasing a certain look, it’s about cultivating health and resilience from the inside out.
True transformation goes deeper than appearance. When you commit to moving your body, you’re not just toning your muscles, you’re releasing stress, boosting your mood, and building a foundation of mental clarity and emotional strength. When you nourish yourself with wholesome foods, you’re not just fueling workouts, you’re giving your mind the nutrients it needs to focus, create, and thrive.
This summer, release the pressure to look a certain way. Instead, embrace a holistic approach that honors the entirety of your well-being. Choose movement that brings you joy, meals that energize you, and practices that center your mind and lift your spirit. Let your “summer body” be a celebration of your ability to live fully strong in all areas, in body, clear in mind, and resilient in spirit.
Your challenge: What step will you take today to honor both your physical and mental health? Whether it’s a walk in the sun, a nourishing meal, or a moment of quiet reflection, every choice matters.
