Episode Summary: As summer arrives with its barbecues, ice cream runs, and less structured routines, Justin and Janell offer practical guidance to maintain your nutrition and wellness goals. Dive into seven foundational habits that are easy to add into your routine, even amid travel, summer parties, and busy schedules. Key Takeaways: Why adding positive nutritional habits is often easier and more sustainable than focusing on restriction. Seven foundational nutrition habits to implement this summer: hydration, protein, veggies, healthy fats, carb timing, whole foods, and mindful beverage choices. Practical strategies for maintaining nutrition while enjoying summer treats and outings. Insights from Justin & Janell: How prioritizing water intake can significantly impact your health, energy, and overall well-being—especially in summer. Realistic ways to ensure adequate protein and vegetables in every meal, even on-the-go. The importance of choosing healthy fats and timing carbohydrates to support energy, weight management, and overall health. Actionable Advice: Drink at least half your body weight in ounces of water daily, including electrolytes as needed. Include protein in each meal—simple hacks like protein shakes can make this easier. Incorporate non-starchy vegetables consistently, using creative swaps like cauliflower rice and zucchini noodles. Opt for healthy fats such as avocado, olive oil, and coconut oil, being mindful of portion sizes. Be strategic with carbohydrate timing, prioritizing post-workout and dinner time for better energy management and sleep. Choose whole foods and beverages with zero calories, limiting processed items and sugary drinks. Quotes: “It's easier and more sustainable to add positive habits than it is to constantly focus on cutting things out.” – Janell Yule “Summertime doesn't mean abandoning your goals—it's about smart choices and simple foundations.” – Justin Yule Call to Action: Embrace these foundational nutrition habits to enjoy a balanced, healthy, and fulfilling summer. Connect with Justin & Janell: http://TheTransformationLife.fitness Instagram: @janell.yule Subscribe to The Transformation Show onApple Podcasts, Stitcher, Spotify, Google Podcasts

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