The Summer Checklist Every Woman Over 50 Needs (And It’s Not Just SPF)
- Kathy DiNatali
- Jun 16, 2025
- 6 min read
Yesterday was the last day of school, and I’m officially on “Nonni time.”
Every year, as soon as summer begins, my grandkids and I sit down and create our summer bucket list, things like dancing in the rain, beach days, scavenger hunts, canoeing, staying up late, making ice cream. These are the memories I want to keep saying “yes” to, year after year.
And just like I double-check that I’ve packed SPF, snacks, and enough beach towels, there’s another list I’ve learned to prioritize: the one that helps me feel strong, energized, and confident so I can actually enjoy the summer...not just survive it.
If you’re a woman over 50, I want to remind you, summer isn’t just for the kids. It’s for you too. But only if you have the strength and stamina to fully live it.
Why You Need a New Summer Checklist After 50
Summertime always brings its own kind of to-do list. For me, it usually starts with packing up for beach trips, making sure the grandkids have snacks and sunscreen, and planning fun adventures like canoeing and scavenger hunts.
But here’s the truth I had to learn the hard way: the most important summer checklist for women over 50 has nothing to do with towels and SPF. It’s about fueling your body with what it needs to stay strong, energized, and confident all summer long.
The Real Summer Checklist for Women Over 50
You don’t need to overhaul your life this summer, you need to prioritize the few things that actually make a difference.
Protein First (and Often)
When you're constantly on the go, it's easy to skip meals or live on snacks. But protein is what helps maintain muscle, keeps your energy steady, and prevents the crash that leaves you saying “no” to things you want to say yes to.
Start your day with protein, bring a protein shake for the road, and treat it like a non-negotiable part of your summer checklist.
I remember last summer when we set out on one of our day adventures. I had all the essentials packed for the kids, from sunscreen to snacks, but I completely forgot my essentials. I walked out the door with nothing but a cup of coffee and a muffin for breakfast. By 2 p.m., I was a shell of myself. I couldn’t keep up, my mood tanked, and I was ready for a nap on a park bench.
You better believe that was the last time I skipped breakfast and forgot to pack my lunchbox.
On the flip side, when I’ve had a protein-rich breakfast, hydrated well, and brought a few of my go-to meals and snacks? I’m strong all day, saying yes to canoe races, treasure hunts, and one more round of s’mores.
Tip: A solid morning routine with protein, fiber, and water can make or break your energy levels. It’s one of the first items that needs to be on your summer checklist.
Now, I pack my bag first, with a protein shake, a water bottle, and something solid to eat. It’s become a non-negotiable, right up there with sunscreen and bug spray.
Strength Training > Shrinking
There was a time when I thought lifting weights was just another tool to “stay small.” I was chasing a number on the scale and trying to look “toned” for summer.
But it didn’t take long for my body, and more importantly, my mindset, to realize that strength training was about so much more.
Now, in my 50s, the only number I chase is the weight I’m lifting in the gym.
Muscle isn’t just for looks. It’s what gives us the strength to pick up grandkids, haul groceries without pain, carry our own beach chairs, and move confidently through everyday life. Strength is freedom.
Most women lose muscle as they age, not because of age itself, but because they stop doing the things that build and protect it.
That doesn’t have to be your story.
Whether you’re using dumbbells, resistance bands, or your own bodyweight, building strength after 50 is one of the most important gifts you can give yourself, and your future.
Muscle is what helps you stay independent. It’s what lets you climb stairs, carry grandkids, and live fully. So if “strength training” isn’t on your summer checklist yet, make this the year it is.
Hydration That Actually Counts
This one is simple, but it might be the most overlooked. Hydration is non-negotiable, especially during the summer.
We’re sweating more, moving more, and spending time in the heat. And all of that puts greater demands on your body’s water needs.
Here’s what I tell my clients:
Please note: Water does NOT include your protein shakes, teas with caffeine, soda/pop, or coffee.
Water is water.
Hydration helps with:
Joint and tissue health
Digestion and gut function
Energy levels and mood
Nutrient and vitamin absorption
Muscle recovery and growth
Cortisol and stress regulation
Your summer checklist must include water. Aim for at least half your body weight in ounces each day. If you’re outdoors, exercising, or sweating, bump that up.
What to Take Off Your Summer Checklist
Just as important as what you add… is what you drop.
The “Summer Shred” Mindset
You know all the “summer shred,” “28-day bikini plan,” or “get ripped fast” nonsense? Yep. I fell for all of it, year after year.
Each June, I’d start some crash diet or extra cardio routine, hoping to feel good in a swimsuit. By July, I’d feel tired, frustrated, and disappointed. Again. Then fall would roll around, and I’d be right back where I started—looking for the next quick fix.
It wasn’t until I hired a good coach and stopped chasing fast results that everything changed. I set a year-long goal. I slowly built better habits. I learned how to eat to fuel my life, not shrink it.
And now, I teach my clients the same thing.
I absolutely love when one of my women tells me, “I’m not even stressing about swimsuit season this year.” That’s what sustainable health gives you. Confidence. Peace. Freedom.
So no, I’m not going to tell you to give up your favorite summer foods. But I am going to encourage you to stay consistent with your workouts, hit your protein goals, and give your body the fuel it needs to feel great.
The Idea That Summer Is Just for the Kids
This season is yours too. And when you feel strong, everything becomes more fun: beach games, travel, hiking, even dancing in the rain.
Don’t sit it out. Strength gives you permission to live it fully
Your Summer Checklist, Rewritten
Prioritize protein daily
Strength train 2–4x a week
Hydrate with real water
Ditch the quick-fix mindsets
Say yes to more life
Because when your body is supported, your confidence shows up, your energy rises, and those long summer days become memories, not missed moments.
Final Summer Checklist Item: Say Yes to the Life You Want
Summer isn’t slowing down, and neither are we.
If you want to feel strong, confident, and energized enough to keep up with everything you want to do (not just what you have to do), you have to train for it.
That means:
✔ Fueling your body like it matters (because it does)
✔ Lifting weights to protect your muscle and joints
✔ Drinking more water than you think you need
✔ Letting go of quick fixes and trusting the process
I’m not trying to “bounce back.” I’m not trying to be 25 again. I’m training to keep up with the life I love, and to keep saying yes to adventure, fun, and family.
So go ahead. Pack the SPF and the snacks. But don’t forget to pack your strength, too.
Ready to Feel Stronger and More Energized This Summer?
I coach women 50+ who are done with quick fixes and ready to finally feel good in their skin. We lift weights, fuel smart, and build real, sustainable change, without restriction or endless cardio.
Not sure where to start with your summer checklist? I’ve got you covered with free resources to help you take action today, from travel-friendly workouts to protein-packed recipes and hydration hacks.
👉 Click here to explore our free resources and take the first step toward a stronger, more energized summer.
Because feeling good in your body shouldn’t be on the maybe list. It should be part of the plan.
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