Summer nutrition and fitness tips!

Most people's schedules or routines shift a bit in the summer time.

The heat, longer days, the kids being home from school, vacations, holidays, warm summer nights and cool summer mornings, all these things affect our schedules, circadian rhythms and routines.

This is why I've created a downloadable guide to honoring (and creating!) nutritional commitments, even when our routines change.

It is possible to enjoy summer vacations and bbq's and not feel regret or like you have to "get back on track" come September.

There's lots of simple things you can do when on vacation or eating out to eat in a manner that nourishes your body and makes you feel good, both and tomorrow!

Check it out!

Get Cultivate's Tip's for Summer!

Download it here.


AND, If you're all interested in support and strategies for keeping up with your exercise routine in the summer, then checkout Wayfaring Wellness TM, a travel-friendly fitness program consisting of three time efficient easy-to follow workouts!

These workouts can be done on vacation, but they are also perfect for anyone with an irregular routine, very little time, and little exercise equipment.

Whether you're embarking on your newly created wellness journey or struggling to maintain your routine this summer, you're gonna want to check this program out!



Checkout what people are saying about Wayfaring Wellness TM-

"Just did the bodyweight workout. Four rounds. It kicked my butt and felt amazing!"
-Caroline, Busy Stay at home mom of 3

"It's nice to have something I know I can bring with me to hold my self accountable while on vacation. I know how great I feel after I work out and it's awesome that now I can bring that feeling with me!"

-Heather, Administrator and self-described nomad



Also, check out some yummy light fare summer recipes below!


Seltzer spritzer - pour a can of seltzer in a glass with ice, top with splash or two of juice of your choice, slice of lemon or lime and a sprig of mint


Orange Crush
1 scoop Vanilla Protein
1 small orange
8 oz Unsweetened Vanilla Almond milk
1/8 tsp vanilla extract
1 tbsp sugar free vanilla pudding mix (optional)
Add ice and blend to desired consistency




1 can tuna
1/2-1 whole (depending on size and your taste) avocado
1 tsp olive oil
dash or two of salt (I use garlic salt)
cracked black pepper if you enjoy that!

Drain can of tuna
Scoop avocado in small or medium-sized bowl and mash
Add tuna and olive oil and mix throughly
Finish with some salt and pepper


Sadie's Mexican Salad (for two)
2 chopped heads of romaine lettuce
1 can black beans drained and rinsed (to remove as much sodium as possible)
1 avocado pealed and sliced
1/2 can of canned corn rinsed OR 1 cup of tortilla dust
1/2-1 cucumber chopped
2-3 carrots chopped
chopped fresh cilantro
1/3 cup goat cheese
1/2 can black olives drained
1/2 can hearts of palm (sliced)

Top the salad with a sliced grilled chicken breast cooked by you or purchased in prepared foods section of grocery. You can also use the meat from rotisserie chicken, skip the skin.



Sarah Smith