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

Tonic365
Jul 30
5 min read

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.

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