5 Nutrition Shifts to Feel Strong and Confident This Summer

Summer is here—and with it comes a fresh opportunity to tune into your body, fuel with intention, and feel your absolute best. Whether you're heading to the beach, taking a dance class, or simply looking for a reset, these five simple nutrition shifts will help you build strength, boost energy, and show up confidently in your skin.

No crash diets. No cutting out your favorite foods. Just real-life strategies that support your goals and your lifestyle.

1. Eat Enough—Yes, Really

One of the biggest mistakes I see (especially in women and dancers) is underfueling. When you’re not eating enough, your body doesn’t have the nutrients or energy to support your workouts, mood, or hormones.

Shift this summer: Focus on balanced meals that include protein, fiber-rich carbs, and healthy fats. A satisfying breakfast and regular meals throughout the day keep your metabolism active and cravings at bay.

2. Hydrate Like It’s Your Job

Dehydration doesn’t just make you thirsty—it can also lead to fatigue, bloating, headaches, and sugar cravings. And in the summer heat? Your hydration needs go up even more.

Shift this summer: Aim for at least half your body weight in ounces of water daily. Bonus points for adding electrolytes, especially if you’re active or sweating a lot.

3. Don’t Skip Carbs—Upgrade Them

Carbs are your body’s primary energy source, especially for movement and brain power. The key isn’t cutting them—it’s choosing carbs that actually fuel you.

Shift this summer: Choose slow-digesting carbs like sweet potatoes, berries, quinoa, or whole-grain wraps to keep you fuller, longer—and to support stable energy.

4. Protein with Every Meal (and Snack!)

Protein supports lean muscle, recovery, and satiety—aka, it helps you feel toned, energized, and not constantly hungry. Most women aren’t getting enough.

Shift this summer: Include a source of lean protein at every meal and snack. This could be eggs, Greek yogurt, chicken, tofu, protein smoothies, or even cottage cheese with fruit.

5. Add Before You Restrict

Instead of focusing on what to cut, start by thinking about what you can add to your plate to feel more nourished, not less.

Shift this summer: Add colorful veggies, add a tablespoon of seeds, add more variety. This mindset shift reduces guilt and keeps you in a more consistent, positive rhythm with food.

Need help navigating your health goals? Book a FREE discovery call with us to see how we can help you!