☀️ 5 Quick Tips For Staying Healthy This Summer, In Under 20 minutes Without Ditching the Kids or Losing Your Mind

Frank Sinclair
Jul 28
3 min read

Look, I love summer as much as the next sunburnt Brit, but if you're anything like me and currently being used as a human climbing frame by two small people under 11, then the idea of fitting in structured workouts, nutritious meals, and 10,000 steps every single day is about as realistic as a quiet trip to the loo, and yet... Giving up completely and waiting for the September "fresh start" isn’t the vibe either.

That on/off mentality where we throw the towel in for six weeks, eat beige freezer food, and convince ourselves we’ll “sort it all out when school’s back”, doesn’t work.

Instead, here’s my 2025 summer philosophy:

Keep it short. Keep it simple. Keep yourself in the game.

🥗 1. The “One Good Meal” Rule

Not all your meals need to be Insta-worthy or macro-balanced. Just aim for one proper colourful plate a day.

Think:

A leafy wrap with some grilled chicken
A veggie-packed stir-fry
Even a smoothie with something green in it (Mint Aero doesn’t count, sorry)

You’ll feel better, you’ll digest something other than crisps, and your body will thank you for it, even if the rest of the day goes full fish fingers and freezer drawer roulette.

🏃 2. Move Daily: even just a few minutes

Forget hour long gym sessions. 10–20 minutes of movement is more than enough to boost your mood, energy, and smugness levels.

Try:

One of my quick workouts on YouTube Channel
A dance party with the kids (yes, Bluey counts)
A walk ‘round the block with a podcast and no one asking you for snacks

Even just a few squats while the kettle boils. Get creative. Your future self will definitely thank you for it.

💤 3. Power Nap Like It’s 1999

Sleep is the secret weapon no one’s bragging about because... well, no one’s getting enough.

Summer often means late nights, early mornings, and random 3am wake ups because someone forgot to close a window and now a moth the size of a seagull is in your room.

Solution: nap when you can. Even 10–15 minutes on the sofa can make a big difference. Don’t feel guilty. Feel well-rested and use the extra energy you wake up with for something beneficial like exercise ;)

🧘 4. Find Pockets of Peace

Peace and quiet might feel like a fantasy, but trust me, you can find 10 minutes somewhere in your day.

It might be:

Hiding in the car while “checking emails”
A guided stretch or meditation with your headphones in
A micro workout before anyone else wakes up

Protect that time like it’s your last Jaffa Cake. It makes everything else feel more manageable.

🙌 5. Ditch the Guilt, Keep the Wins

Finally, remember you don’t need to “get it all right.” You just need to do something. Even if it’s one small thing a day that reminds you: I'm doing my best and that’s enough.

Let’s normalise:

Half-finished workouts
Healthy-ish meals
Surviving the day without shouting too much

You’re parenting, surviving, and still doing something for yourself, and that’s huge.

Final Thought: You’re Already Winning 🎉

If you’re still here reading this, it means you care about your health, and that alone sets you apart from the millions who’ve packed their gym gear away ‘til autumn.

So no pressure. Just 20 minutes a day to feel like you again.

Start with one of my quick workouts from the Spring into Summer YouTube Playlist below 👇 It’s free, fun, and requires exactly zero burpees unless you really want to...

Need more help?

Check out my FWF Academy for everything you need to stay fit and active all year round, which also includes access to our 12 week Consistency Challenge starting in September 2025, which is perfectly poised for when those school runs (and our energy levels) finally return!

Good luck :)

FRANK

your Personal Trainer / Human Trampoline