Barbecues, Boundaries & BE-ing Your Best Self

Executive Losers
Jun 13
4 min read

A Summer Wellness Guide for High-Achieving Women

Summer is often a season of expansion—longer days, social calendars in full bloom, and the perfect time to lean into new wellness goals. But for high-achieving women who are managing demanding careers, family responsibilities, and personal aspirations, summer can also bring unique challenges, especially when weight management is a goal.

The Executive Losers community is rooted in the idea that health is not about restriction—it’s about conscious choices, joyful movement, and sustainable practices that align with our leadership mindset. This season, we’re focusing on how to level up wellness while still enjoying every moment of summer fun.

Here are seven strategies to thrive through the warm months—barbecues, rooftop gatherings, beach trips, and all—without sacrificing your health goals.

1. Adopt the Conscious Eating Mindset

Forget crash diets or “perfect” eating. Conscious eating is a skillful practice that centers awareness before, during, and after meals. It’s a way to reconnect with your body’s signals, boost satisfaction, and make aligned choices—even when surrounded by tempting foods at summer events.

Here’s how to practice conscious eating this season:

Check in with your hunger: Before grabbing a plate, ask yourself: “Am I physically hungry, or am I just responding to the setting?” Hydrating first and taking a breath can help clarify that signal.
Slow down: Summer parties often come with buffet lines and grazing tables. Slow your pace, sit if possible, and savor each bite. Eating slowly gives your brain time to register fullness.
Reflect afterward: Take a moment after meals to notice how you feel—energized, bloated, content? These reflections build body awareness and long-term success.

2. Plan for Social Eating Without Deprivation

Barbecues, brunches, happy hours—these aren’t obstacles. They’re opportunities to practice mindful indulgence and balanced choices.

Pre-Event Strategies:

Don’t skip meals: “Saving calories” for later often backfires. Eat a balanced, protein-rich meal earlier in the day to prevent arriving ravenous.
Pack a backup snack: Keep a protein bar, nuts, or fruit with you. If options are limited, you’ll still have something to ground you.

At the Event:

Survey before serving: Take a walk around the buffet or grill station before filling your plate. This helps you make intentional choices instead of impulse grabs.
Follow the 1-2-3 Rule: Aim for 1 lean protein (like grilled chicken, tofu, or fish), 2 vegetables or fruits, and 1 indulgence (hello, macaroni salad or dessert) in moderate portions.
Alcohol awareness: Choose lighter options (like a wine spritzer or tequila soda), alternate with water, and set a drink limit in advance if weight management is a priority.

3. Structure Movement Without the Rigidity

You don’t need a summer workout overhaul. You just need consistency, joy, and variety.

The Executive Losers approach to fitness embraces both structured and unstructured movement.

Structured activities might include your regular strength workouts, yoga sessions, or fitness classes. But don’t underestimate the power of daily movement that’s woven into your routine:

Walk after meals: A brisk 10-minute walk after lunch or dinner improves digestion and supports blood sugar regulation.
Dance it out: Whether it’s solo dancing while you prep dinner or salsa night with friends, dancing boosts mood and calorie burn.
Host a “moving” meeting: Suggest a walking coffee meeting or take your next call while strolling. NEAT (non-exercise activity thermogenesis) adds up.

Make it fun, make it flexible—and make it fit your life.

4. Master Portion Control with Ease

Summer dishes like creamy pasta salads, barbecue ribs, and frozen treats are delicious—but portions matter more than perfection.

Visual cues make managing portions intuitive and stress-free:

Protein: Palm-sized portion
Fats: Thumb-sized or small handful (think guac or nuts)
Carbs: Cupped hand (especially helpful at burger bars and dessert tables)
Veggies: As much as you want—double up if needed

Using these cues helps you enjoy everything on your plate while still supporting your health goals.

5. Hydrate Like a Leader

It’s basic, but game-changing. Hydration impacts energy, hunger signals, skin glow, and digestion.

Keep hydration on autopilot by:

Starting your day with 16 oz of water
Keeping a reusable bottle nearby at all times
Flavoring water with fruit, herbs, or electrolyte powders if plain water gets boring

Also, drink water between alcoholic beverages at social events to stay energized and avoid post-party fatigue.

6. Build a Joyful Summer Routine

Wellness isn’t about restriction—it’s about routines that energize, not deplete.

Summer is a perfect time to experiment with:

Morning routines that center you (light movement, a protein-rich breakfast, or a 5-minute breathwork session)
Flexible eating patterns (like stopping at 80% fullness or timing meals to match your natural hunger rhythms)
Creative fitness adventures (sunset hikes, paddleboarding, weekend netwalking with friends)

Movement and food become sources of joy when aligned with your lifestyle and values.

7. Track, Reflect, and Celebrate Progress

Weight loss and wellness are not linear. Some weeks feel effortless. Others require more intentionality. That’s okay. What matters most is staying engaged with your own data and reflections.

Ways to stay connected:

Use a food or habit tracker (like Lose It! or a simple notebook) to stay aware of what supports your goals.
Journal weekly: What made you feel strong, nourished, and proud this week?
Celebrate non-scale wins: Better sleep, improved digestion, increased energy, fewer cravings, stronger boundaries around food.

Progress isn’t just the number on the scale. It’s in the way you show up—at meetings, in conversations, and for yourself.

Final Words: A Season of Empowered Wellness

Summer can be a season of intentional expansion. It’s an opportunity to blend pleasure with progress, celebration with consciousness. The Executive Losers community is here to remind you that you don’t need to sacrifice joy to maintain or achieve wellness.

You simply need to lead your life—and your health—with the same intention you bring to your career. So, whether you’re sipping sparkling water at a rooftop party, swapping elevator rides for stairs, or journaling on a Sunday night about your food choices, remember:

You are not dieting.

You are leading.

Welcome to your most empowered, vibrant, and BEA Healthier summer yet.

Ready to Take It Further?

Join the BEA Healthier: Unleash Your Radiance Summer Challenge—for free—starting June 30th, 2025.

This challenge is designed exclusively for executive women and female entrepreneurs who are ready to prioritize themselves, their health, and their joy—without overhauling their busy lives.

What’s Included: