Hello!
Let's talk about the elephant in the backyard: barbecue season anxiety.
You may know the feeling. You're getting ready for a summer gathering, and suddenly your brain starts spiraling:
"There's going to be potato salad. And burgers. And someone always brings those muffins from Tori's Bakeshop. Should I eat beforehand? Should I bring a sad desk salad? Should I just say I don't drink?"
The whole "I'll be good at the barbecue" approach can usually backfire, spectacularly. You either show up hungry and eat everything in sight, or you spend the entire party calculating calories instead of actually enjoying the chef's dad jokes.
But... you're not a food criminal! Barbecues aren't nutrition tests. And your worth as a human being isn't determined by whether you had seconds on the mac 'n' cheese salad.
So, here are some strategies you can take into the summer season to ensure you don't spend more energy thinking about the food and drink than actually hanging out with people you care about.
The Contribution Strategy: Instead of showing up empty-handed and feeling guilty about the food choices, bring something you actually want to eat. Not punishment food, like a sad office salad, but something genuinely tasty that happens to make you feel good. Victoria loves a killer caprese salad with bocconcini, peaches, pumpkin seeds, grape tomatoes, arugula, basil, and a pesto balsamic vinaigrette.
The Plate Archaeology Method: Before diving in, take a quick lap around the food table like you're conducting research. What looks absolutely amazing? What looks meh? What can you just get anywhere? Then build the plate strategically. Go heavy on the stuff that's special, light on the stuff that's filler.
The Pacing Game: It's easy to just stand around the food table making small talk. Consider loading your plate, then go sit somewhere else to eat. If you want more, then you have to make a conscious decision to grab seconds.
The Hydration Hack: Alternate every alcoholic drink with water or soda. Not because you're a party pooper, but because being properly hydrated will make you feel way better the next day and also help you actually taste the food instead of mindlessly eating.
The Next Day Reset: Instead of the typical "I blew it, might as well keep going" spiral, try to get back to your normal routine the next day. No punishment workouts, no skipping meals, just back to business as usual.
The Permission Slip: Give yourself permission to enjoy yourself. Revolutionary concept, right? But when you stop treating it like forbidden fruit, when you stop stressing about it, you might find it loses power over you and you naturally start to make choices that make you feel better.
We're not saying you should never think about what you eat. But summer gatherings happen maybe 5-10 times per year. In the grand scheme of your health, they're not make-or-break moments. It's just... life.
Your mission this summer: If you have a barbecue or patio gathering coming up, try 1-2 of these strategies. Go in with a plan that includes enjoyment and just a little bit of mindfulness.
Because here's the thing: the people who seem effortlessly healthy at summer parties? They're not following secret rules. They're just not at war with the potato salad.
Cheers to that 🥂
Kevin & Victoria
P.S. The BOMB summer special launches next week, where we help you navigate a healthier summer while still having fun. We give you workouts when you're in town and online ones when you're gone, plus weekly summer recipes and cocktails/mocktails that are delicious and health-conscious.
👉 Sign up at the early bird rate (before June 30th)
🌴 https://www.bombfitness.ca/summer
👇 Share with a training buddy!
Top Tips for a Healthy Summer
