The 4 Week Summer Challenge!

Ok you guys! Are you ready to start the 4 week summer challenge? Will you commit to 28 days of healthy and nutritious meals, workouts, and lifestyle changes? If you’re anything like me you are somewhat surprised that it’s already summer, and that July (where did June go?) is a week away! Did you have a goal to be uber fit this summer? Or to lose weight? Or focus on your diabetes management – did you want to stabilize your blood sugars, or get your A1c down? Or perhaps you want to try some new recipes and prepare more meals? Whatever your goal, this challenge will help you stay accountable (to me!) and on track!


My 4 week healthy summer challenge is all about YOU and YOUR goals. And so, with that in mind, I have created some helpful templates for you to print out and work on your health – nutrition, activity, and diabetes – goals. Not sure where to start? Focus on one goal per section. Keep your goals SMART – specific, measurable, attainable, realistic and timely. And be sure that the goal means something to you – WHY do you want to achieve this goal? Does the goal connect to your values or to your current or wannabe identity? Remember that it is never too late to become the person you want to become – yes, this may sound a little fluffly (trust me I’m one of the most scientific and pragmatic thinkers out there) but I still know the value of constant evolution and goal setting.

Photo by Conner Murphy on Unsplash

Your thoughts and habits make up your actions, so start by thinking about your vision for yourself. Where do you see yourself in 10 years? Your vision can and should be ambitious and limitless. Let you vision excite you! Not sure you can realize your vision? Perfect! Then consider the actions and goals that you need to complete in order to get closer to your vision. Fill out this template first:

Screen Shot 2018-06-24 at 1.53.07 PM


Next up you need to plan your 4 weeks – the more you write down your plan, the more likely you are to be successful. So, what will you focus on this week? (Be sure to print out this template every week). Which meals will you make? What groceries do you need? In terms of your diabetes management, what can you focus on this week to get closer to your chosen goal?

Screen Shot 2018-06-24 at 2.00.05 PM

Now that you have your week planned out, it’s important to log about what actually happened. Did you workout? What did your blood sugars do before and after your exercise? How much insulin did you have on board? Tracking all of these numbers and trends may seem exhausting but they will give you a good sense of how your body reacts to different types of exercise. If you are tracking your weight take down your numbers once a week. (No need to focus on your weight every day.) If you are trying to focus on your nutrition, use the nutrition log to write out what you ate, and how you felt – feeling healthy and energetic will help you choose the healthy foods over the less nutritious ones.

Screen Shot 2018-06-24 at 2.02.14 PM

Screen Shot 2018-06-24 at 2.22.10 PM

Now that you have your plans and actions in place, stay consistent! Work on these behaviors for 4 weeks and reward yourself once you hit your goals. Heck, reward yourself every week. Need the extra motivation to stay on track? Be sure to come join my facebook page and follow me on social media – @SweetRunMD – so that we can push one another to get after our goals. If you’re a type 1 athlete and need a bit of extra support to achieve your performance and diabetes goals, let me know. I take on a select number of Type 1 clients over the summer months. Let’s connect.

Photo by Roberto Nickson (@g) on Unsplash

Happy summer, and happy challenge-ing!



2 thoughts on “The 4 Week Summer Challenge!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s