Stay Fit, Stay Social, Stay You
Summers in Chicago hit different—street festivals, beach hangs, late-night patio dinners, and lakefront weekends. You endured the long, dark winter for this moment in time, and nothing will stop you from soaking it all in. But remember this! Balance is key to staying on top of your fitness and recovery during these glorious months in the sun.
No, you don’t have to choose between living your best summer life and staying on track with your goals. Here are some pro tips for enjoying the freedom of the season without hitting pause on your progress:
Keep Hydration Simple & Steady
Even mild dehydration—we’re talking a less than 2% loss in body weight from fluid—can mean a noticeable drop in athletic performance, mood, and sleep quality. And in the sweltering peak of a Chicago summer, that can sneak up fast.
Your best bet? Stay ahead on hydration. Carry a reusable water bottle, set hydration reminders, and sip water throughout the day (not just during workouts). If you’re training hard or sweating a lot (or…ahem…sweating out last night’s patio drinks), throw in some electrolytes for an extra boost.
💧BP Pro Tip: We love Thorne’s electrolyte powder—you can grab a full-size tub or a box of grab-and-go packs from our online store.
Treat Yourself! (But Eat Like You Love Yourself)
Summer’s full of treats—and you should enjoy them! But if you’re trying to stay dialed in without tracking every bite, focus on what you can add: more color, more protein, more whole foods. You’ll naturally crowd out the junk and feel more balanced without going full “meal prep monk mode.”
🍓BP Pro Tip: Pack a few go-to snacks like protein bars, trail mix, or fruit when you’re on the move. Smart snack choices are easier when they’re already in your bag.
Move Daily—Even if It’s Different
Let’s be real—some days, the beach chair does call louder than the barbell. And it’s okay to shift your movement routine with the season! Maybe grab a long walk in the sand (hello, leg burner!) or hit a bodyweight circuit in the backyard of that Airbnb. Staying in town? Check out Bluprint’s summer event schedule keeping things fresh and fun:
🌈 PRIDE WOD (6/14) – Celebrate strength, identity, and allyship with a community sweat.
🏋️♀️ Barbell Club (6/24 Kickoff) – Level up your Olympic lifts in this 6-week specialty class
🏖️ Beach Workout Day (7/19) – Sand, sun, sweat, swim. Enough said.
🍩 Deadlifts & Donuts (7/30) – Smash a deadlift PR, and then smash a donut. Done and done.
🔥 Grind Games (8/8-8/22) – In-house CrossFit-style competition (bragging rights included).
Prioritize Quality Sleep (Even When It’s Not 7-8 Hours)
Summer’s social calendar can really throw off your sleep rhythm—but recovery doesn’t take vacations. Try to keep a semi-consistent sleep and wake time, especially if you’re training hard, and remember that a rested body performs better, recovers faster, and is always ready for the next adventure.
💤BP Pro Tip: Can’t sleep long? Then keep it quality. Reduce screen time 30–60 minutes before lights out, keep your bedroom cool and dark, and find a simple wind-down routine—even if it’s just 5 minutes of deep breathing, stretching, or journaling.
Bring Your People Along
Summer is a season of connection, and everything is better with friends—including fitness. Research shows that social support can significantly enhance exercise adherence and even improve performance. So why not invite your squad into your healthy habits? Hit a partner WOD together, grab a post-dinner stroll, or challenge that visiting sibling to join you for a Bluprint event.
You don’t have to go it alone—and it’s way more fun when you don’t.
Don’t Sweat Perfection
Your fitness journey doesn’t require perfection—it thrives on intention, community, and consistency. So whether you’re out of town, soaking up long weekends, or squeezing in workouts between BBQs, remember: balance is about showing up in a way that honors your goals and makes space for your life. Enjoy the season to its fullest, stay active in ways that feel fun, and lean on your Bluprint fam when you need a little motivation.
Let’s make this your healthiest, happiest summer yet. ☀️💪
Coach MR
