blog » June 11, 2018 by Renee

Fitness & Nutrition Tips for a Stress-Free Summer With Meredith Schneider by Renee

5 years ago
Fitness & Nutrition Tips for a Stress-Free Summer With Meredith Schneider

Summer brings lots of changes to our schedules. Kids out of school, vacations, pool parties, sun and surf, and fun at the beach! No matter if you are married, single, have kids or not this chat applied to all of us. We all need that me time. No excuses! Were were excited to welcome 30Seconds contributor and fitness expert Meredith Schneider as our #30Seconds Twitter chat guest! Meredith is a Florida-based mom of four and healthy lifestyle coach who provides inspiration, motivation and accountability. Her passion is to support others on their health and fitness journey.

Q: My schedule gets off track in the summer. What are some tips I can apply to not sabotage my fitness goals?

How many of us can relate to this question? Having a plan and sticking to it is super important to stay on track. Schedule your workouts early in the morning or early in the day. All depends on your schedule, where you are and what works for YOU. Your workout doesn’t have to be long just something to get your heart rate going and having you break a good sweat. Be sure to give yourself a rest day. It is summer and we all deserve a day to let our bodies and minds rest.

Q: Vacationing, pool parties and beach time. How do I keep my nutrition on track while still enjoying myself and meals?

Browse the menu and pick healthier options. Pick grilled vs. fried or sauteed in EVOO vs. butter. Eat lots of greens with your meals. Salads, asparagus, romaine lettuce, kale just to name a few. Pack your meals with a big punch of protein. Grilled fish, chicken, steak, shrimp, turkey or bison burgers. What’s your favorite? I love to get creative in the summer! Combine your protein and your favorite veggies by grilling up some kebabs. Yum!

Q: To stay fully hydrated what are some ideas I can incorporate this summer? 

From the time you wake up in the morning, water should be your first go-to beverage. Even before coffee, tea or shakes. Hydration is key all year round but especially in the summer heat.Water plays a key role in flushing out those extra toxins and sodium. Note: if you are dehydrated you will not be able to burn fat efficiently. Eat your water! Munch on these hydrating foods this summer. Watermelon, cantaloupe, bell peppers, cucumber, strawberries, peaches and oranges. We can tend to have more cocktails than usual during the summer. To keep dehydration at bay, alternate your beverages with a glass of H2O.

Q: At the beach and didn’t get that early morning workout in? What quick moves can I do to break a sweat?

Before you do anything. Make sure your muscles are warmed up. Go for a swim, jog in place and get your arms and legs ready to hit the sand and go. Create your own HIIT workout with exercises from the #30Seconds 7 Day Fitness Challenge. You have seven exercises, complete each one for 30 seconds and 15 seconds rest in between. That will give you a 10-minute workout. Challenge yourself to a longer HIIT by adding some of your favorite moves while increasing the time to 40 seconds on and 20 seconds rest. Bring some extra bottles of water not only to stay hydrated, but use them as weights for a quick arm workout. Bicep curls, overhead press and tricep curls.

Q: I’m gonna be in the pool a lot this summer. What exercises can I do in the pool?

Great question! Just moved to Florida and we have a pool! YAY! Here are some exercises my 13-yearold daughter and I did the other day:

  • Butt kicks! Just as you would do them on the ground. Stand tall and let your heels hit your butt. Do 30 to 60 seconds for each set.
  • Sprints! Be deep enough in pool to pump your arms, core is tight, sprint to one side and back. Land on the balls of your feet and pull knees up to your chest. Do 10 to 15 rounds.
  • Get your heart pumping even more with some laps! Breaststroke, sidestroke and backstroke. Challenge yourself each time and see how you improve by the end of the summer.

Q: Vacationing a lot this summer. What recommendations do you have to help me stay on track with my fitness routine?

Be sure to research where you plan to stay. Check out the amenities your hotel or resort has to offer. Don’t be afraid to try something new. You never know, you may fall in love with something you have been hesitant to try. Just be sure to modify when needed. Don’t want to head to the gym? No problem. There are plenty of apps that allow you to crush a workout right in your room or the beach. My favorite app is My Fitness by Jillian Michaels app you have so many options from length of workout to what exercises or body parts you want to focus on. No matter what, remember to have fun! Get your workouts done early before that little voice in our heads tell you to skip it. Even if you get moving every other day is better than not at all.

Q: How do I not let myself stress over having a different summer routine?

Don’t stress! Have fun and enjoy yourself! As many of you know I am a big believer in moderation vs. deprivation. We only have one life. Live it to the fullest. Like I said in one of my 30Seconds tips,  Eat the Cake, Drink the Coffee & Drink the Wine!  Your rest day is just as important as the days you are exercising. Don’t feel guilty taking those rest days. Our bodies and mind need that time to rest and recover.

Questions? Ask away. Need help with identifying your WHY? Contact me via Facebook, Instagram or shoot me an email at You are not alone! Be sure to follow @Merber38, follow me on Facebook and read my 30Seconds tips

Holly Budde
Completely agree Elisa All Schmitz 30Seconds its time to recharge. i’m Ready!! Meredith Schneider is the best motivator. see you friends Wednesday night
Meredith Schneider
Love ya Holly Budde ! I have your back! 💪 MUWAH! 😘 see you Wednesday night! 🎉
Meredith Schneider
Oh Elisa All Schmitz 30Seconds, so can’t wait to share lots of new fun stress-free fitness & nutrition tips with everyone! Share away with your friends to join us Wednesday night 🎉 Who wouldn’t want their friends to feel amazing this summer?! ☺️💪
Nicole DeAvilla
Elisa All Schmitz 30Seconds I LOVE out chats with Meredith Schneider ! I will be in Reston, Virginia at an the International Association of Yoga Therapists Meeting of Schools, so will do my best to sneak in for part of the chat!
Meredith Schneider
Oh wow Nicole DeAvilla, your trip sounds really interesting. Hope you can make some of the chat. 😘
Jessica Acree
OH GOOD, HELP ME :) I keep "starting over" and that's getting lame... Meredith Schneider <3
Meredith Schneider
Jessica Acree, I’ve got your back. Lots of fun tips tomorrow that will help keep you consistent. ☺️💪
Jessica Acree
<3 We're all counting on you! lol
Gail Harris
Thinking of you all and cheering you on Meredith Schneider .
Meredith Schneider
Thanks Gail! All the Q&A’s from last night are posted. Have an awesome day! 😘
Gail Harris
You, too. I’m taking it easy. Tendinitis in my right ankle. Going slow. 🌈
Jamie-May King
Can't wait to hear fitness consistency tips! #30Seconds
Meredith Schneider
Muwah! xoxo see you in the #30Seconds Twitter stream. :-)
Isabella Di Fabio
I love to practice spinning in my spare time! consider me united to this group it's heavy but it's amazing to improve my condition

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