The Summer set up you need to look, feel and perform at your best for the rest of 2025

As we hit the end of July, we’re just over half way through the year. 

Well, that’s what the calendar says, but in our experience, the second half of the year always seems to disappear way faster than the first. 

July eases into August, which can be a great time to catch up on yourself and review your habits and attitudes in relation to how you thought this year was going to be. 

But then we hit September and everything seems to move into fast forward.

October flies by, November turns into a flurry of activity as we sense year end approaching and then the December tornado picks you up, spins you round and deposits you unceremoniously on January 1st feeling somewhat disheveled but determined to do better next year. 

There has to be a better way

Well, yes, there is.

And all it takes is a little proactive planning.

We suggest you get set up for the final third of the year as soon as you can. 

And August is the perfect time.

The more you can plan ahead for how you want to get the best out of yourself post summer, the easier it will be to execute the appropriate behaviours when the time comes. 

Here are the top 3 areas to focus on with your planning

Your exercise / activity schedule

September to December is four months which is roughly 120 days.  But traditionally those 120 days can be a little more challenging when it comes to staying active than say the 120 days of May to August when the days are longer, weather is better and work can sometimes be a little calmer, especially in July and August. 

So it helps to get set up for success now rather than wait until you're well into this busy period.

Boost your energy with daily movement

You might want to set a daily steps target or, even better than that, set a daily average steps target for the period. 

Using the average is a great way to iron out any peaks and troughs you may encounter if certain days lend themselves to less physical activity.  Our brains can be quite fickle in these situations meaning that if you set yourself up for 10,000 steps a day, and manage it for 60 days but then not on day 61 when you’re traveling or stuck in meetings and only actually manage 3000 steps, there’s a danger that because you’ve broken the streak, you give up on the whole project.  On the other hand, if you’re aiming for an average of 10,000 there’s flexibility in the approach that makes the longer term outcome way more likely. 

Increase focus and effectiveness with consistent workouts

On top of your average daily steps target you can the overlay the number of days you’re planning to work out, what those workouts will be, when they'll take place and where you’ll be getting active. 

You can even get these into your calendar right now so you can see how your workout schedule will shape up against other commitments you know are on the horizon.  And then make any adjustments / contingency plans long before your plans get threatened in reality. 

A good rule of thumb here is that if your ideal is to complete two workouts a week, you should find three possible slots in your calendar each week. That way, if one slot gets hijacked, you'll still hit your target and feel positive.

Read also:

Why flexibility is your friend

Your sleep routine

This is a vital area. Mainly because so many other elements of your everyday routine are made better by being well rested. 

That said, it is a vital area, but don’t be tempted to overcomplicate it. All you need to do now is...

Map out good sleep for the period

Learn from previous years. Where and when are your busiest times, and pressure points during which sleep might get compromised?

Once you've identified them, you can plan to reduce the impact of these moments and also set up to get back on track quickly and without drama. 

If you can protect your sleep, rest and recovery week by week, across 16 weeks, there’s a high chance you will perform better than ever during this busy period, end the year on a high and be well set up for the new year to come like never before. 

Read also…

Need to sleep better

Your best sleep: a step by step guide

Your mindset

Too often we see people build up momentum through the spring and the summer, only to see it fizzle out in the autumn. Which then means you have to rev yourself up to get going again in the new year.

But realistically, new year resolutions are often a bit of a false start before you get traction a couple of months later. 

Which can mean that if good habits taper off at the end of summer, it can be 6 months before things are back on track. And that's a long time to wait.

How to think differently this year

One of the reasons the summer momentum fizzles is that as soon as any element of the successful routine gets compromised and we can’t follow the full programme - and continue to experience the full benefits - we give up. 

We park the routine until things get back to 'normal'.

This is a classic example of the perils of the perfectionist or all or nothing mentality. 

Your brain says, 'If I can’t continue with what’s perfect now then I’d rather not do anything. Anything less than perfect is a failure.' 

If you look at that more carefully what we’re saying that perfect is all and if you can’t have it all, you’d rather have nothing? 

Really?

We think most people would rather have a flexible version of perfection. 

So maybe rather than looking to have the perfect wellness and performance plan when circumstances allow, you aim for the perfect mindset to adapt what you’re capable of to the external circumstances at any given time. 

With this mindset it is possible to continue experiencing all the positive results as long as we modify the systems that produce these results to suit the conditions we face at any time of the week, month or year. 

Read also:

One easy way to change the way you think about healthy habits

6 healthy habit strategies guaranteed to improve how you feel

Have an amazing summer!

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6 Benefits everyone could achieve by thinking and doing differently

If you know anyone who, for any reason, is still hesitant about getting stuck in and making some changes to their behaviours and actions when it comes to wellness, performance and healthy habits, here's a little motivation from a programme participant we recently worked with.

His comment and results come just 8 weeks after he started the Tonic Journey, and, what's clear from his new attitude, the best is yet to come!

'Once again many thanks - life for me will never be the same again.'

What I've gained so far:

1. Increase in alertness and performance at work

2. Significant increase in focus as I execute my plans both at work and in my personal capacity

3. Significant reduction in stress and increase in positivity in terms of how I view issues

4. Each day that comes I feel the ability to do much more 

5. Significant increase in work performance and a strong feeling of strength during the day 

6. Reduction in weight of 5kg as we speak (8 weeks)

 For more success stories visit: https://www.the-tonic.com/case-studies