Summer always does this thing where everything feels a bit more intense. Bikini-body talk, “get ready for summer” pressure, it all starts creeping in and suddenly it feels like you need to do more to feel good in your body.
I used to fall into that completely. I’d ramp everything up… more cardio, more intense workouts, less rest. Convinced it would make me feel better for summer.
And instead of feeling better… I felt worse.
Puffy. Inflamed. Like my body was holding onto everything I was trying to burn off. At the time, I didn’t have language for it. Now people call it things like “cortisol face” or talk about inflammation and stress load, but back then it just felt confusing. I was doing all the "right" things. I was working out hard. I was consistent.
But my body wasn't responding the way I expected. But the issue wasn’t effort. I needed to understand what my body was responding to.
The Problem: More Cardio Isn’t the Answer
Here's what I've always believed: you don't get in shape for summer. You stay consistent year-round.
When you're training consistently, not obsessively, just regularly and moving your body in ways that feel good, you don't need to scramble every June trying to “fix” anything. Summer just reflects habits that are already there.
But what tends to happens instead is more intensity, more cardio, and pushing yourself, thinking the more you do will create faster change. The problem is, constant high-intensity training without enough recovery, especially on top of normal life stress and poor sleep, keeps your body in a prolonged fight-or-flight state.
And your body responds to that with low energy, slow recovery, feeling inflamed, or puffy, even when you’re working harder than ever.
Cortisol isn't the enemy, it's supposed to spike when you push. The problem is when it never comes back down. Most people blame their diet: sugar, salt, blood sugar. But the real culprit for most of us? How we're training. Day after day without recovery, your nervous system stays in fight-or-flight. And that's when your body holds onto everything.
I'm not anti-HIIT. An intense workout here and there is beneficial. But when high-intensity training becomes the default, five or six days a week without real recovery, it can become a stress load on your body instead.
What Actually Changes This
Low-impact, heart-rate-elevating workouts are replacing the traditional HIIT grind. You're just choosing methods that are easier to sustain and recover from, like walking, Pilates, strength training, or cycling. The goal isn't to leave your workout feeling like you almost didn't survive it.
A good workout shouldn't leave you unable to move the next day. It should feel sustainable. Like something you'd do again the next day.
5 Cardio-Focused Moves to Try Instead
If you hate traditional cardio (or want to raise your heart rate without the cortisol spike), try this circuit.
These movements elevate your heart rate without the pounding, frantic energy, or all-or-nothing mindset that often comes with traditional cardio. Do each move for 45 seconds, followed by 15 seconds of rest. Repeat the circuit 2–4 times depending on your energy level.
1. Controlled Full-Body Squat
Feet shoulder-width. Lower with control. Pause at the bottom for a breath. Drive back up. This isn't about speed. It's about load. Your glutes activate. Your core engages. Your heart rate rises without being too intense.
2. Slow Mountain Climbers
Plank position. Drive one knee toward your chest, step it back, alternate. But slow. Controlled. Not the fast version you see everywhere. Your core stays engaged. Your shoulders stay stable. You're challenging your cardio without triggering fight-or-flight.
3. Standing Knee Drives
Stand tall. Drive one knee up to hip height. Pause. Feel your core. Return. Alternate. Simple. Effective. Your nervous system stays regulated.
4. Glute Bridge Pulses
Lie on your back, feet flat, knees bent. Drive through your heels, lift your hips, hold or pulse. This strengthens your entire posterior chain while keeping you grounded.
5. Pilates Plank
Forearm or full plank. The focus is your breath. Inhale for four counts. Exhale for four. Keep your core solid. Your nervous system stays calm, and you’re building strength without being stressed.
Feeling Good In Your Skin Is More Than Workouts
Feeling good in your body isn't just about workouts. It's the whole system. Yes, it's the obvious things: sleep, hydration, stress management, consistent movement. But, it’s also small things that can make a difference.
- Dry brushing before a shower gets your lymphatic system moving and reduces puffiness.
- A tan (sun or spray) makes you feel confident in your own skin. That matters more than you think.
- Good lotion or a shimmer on your shoulders and collarbones that catches the light and makes your skin feel soft.
- Nails done. It's small, but there's something about a fresh manicure that makes you feel more put together.
- Getting outside. Moving your body in ways that feel good. Walking. Stretching. Being in nature. These reduce inflammation and regulate your nervous system.
All of these little things can do wonders for how you feel in your own skin. When you feel like yourself, you naturally take better care of yourself which then supports the consistency that actually changes your body.
The Real Goal
You don't need another extreme challenge.
The goal is consistency that holds, including movement that supports your body, not drains it, and habits you can maintain without starting over every summer.
The formula is simple: move consistently, lift sustainably, recover properly, and handle the small stuff: sleep, hydration, a walk outside. When those things are in place, summer doesn't require a plan. It just reflects who you are.
When that becomes your baseline, summer doesn’t require preparation. It just reflects where you already are.
Next: Build & Lengthen
A 14-day Pilates strength series designed around controlled movement and strength building. You’ll feel stronger, more supported, and more connected to your body, without depletion.
Build & Lengthen launches Monday, June 8th, in the studio.
Bottom Line
You don’t need to overhaul your body for summer. You just need habits that don’t fall apart when life gets busy. When that’s in place, everything else follows.