Shift & Thrive July 2026: Don’t Let Summer Derail Your Healthy Habits

Jul 1

Written By Michelle Gonzalez

Shift & Thrive

One Intentional Step at a Time

July 2026

Good morning, Subscriber First Name,

Summer is here and so are all of our feelings about it. How do you feel about summer? Is it a relaxing time for you or does it bring a little more stress? Summer can be so many different things. It’s for sure a change in season and usually means a change in the usual routine. It might mean travel for pleasure, kids back at home, later evenings, disrupted routines, summer sports schedules, dropping kids off at college, finding summer camps, going to summer camps, sports tournaments or visiting family you don’t get to see all year.

However you are feeling about this time of year, rest assured, you don’t have to sacrifice your health or feel like you’ve derailed all the good habits you’ve worked so hard to build this year.

I’d like to share with you the ideas of the "Mini Habit" mindset shared by author Stephen Guise and “Tiny Habits” introduced by Stanford researcher, BJ Fogg. They both describe creating lasting, doable and sustainable habits, and they all start with the most minimal thing you can do. Like one push up a day or even flossing just one tooth. You have to start somewhere and the smaller the task, the more feasible and doable it feels. Sure, I have time to do 1 push up. I can also find time to floss 1 tooth. Until, that habit grows into a 30 minute workout or flossing not just 1 tooth, but all of them.

This leads to my summer mantra, “There is always ONE THING I can do today to support my health and wellbeing.”

Managing all that summer brings, the summer vacations, sports tournaments, family gatherings, and less predictable schedules can feel like a rollercoaster. Instead of trying to maintain your "perfect" routine, identify one small habit you can consistently keep no matter where you are.

Your minimum habit might be:

Drinking a glass of water first thing in the morning.
Eating a protein-rich breakfast.
Taking a 10-minute walk after dinner.
Stretching before bed.
Packing fruit or nuts for the day.

Research shows that consistency, even in small behaviors, helps reinforce habit formation and makes it easier to return to your usual routine when life settles down. Small actions create momentum.

Reflection: What's one healthy habit you can commit to every day this summer, even on your busiest days?

Let's Find Your "One Thing."

Sometimes the hardest part isn't knowing what to do, it's figuring out what will actually work for you. Health coaching provides a supportive space to build realistic habits that align with your goals, lifestyle, and values.

If you're ready to create lasting change, I'd love to connect.

Schedule a free 30-minute connection call
A space to talk through where you are, what you’re noticing, and what support could look like moving forward.

Info: Stop Guessing What to Eat as a Student Athlete

I am proud to share that I have presented two in person workshops this year focusing on fueling for performance for female high school student athletes.

Here are a couple things they had to say about it:

I was struggling to eat breakfast and meals throughout the day. I now have been eating breakfast and meals during the day and I have been getting better sleep and more energized when preforming. -Kayla, Softball

I was struggling to eat breakfast because it felt too early to eat. Now that I have started to have breakfast, I feel more energized throughout the day. -Hannah, Softball

About the workshop:

An interactive and engaging 1.5 hour workshop provides high school female student athletes with clear, evidence-based nutrition basics to help them understand how to apply those fundamentals in real life, on game day, long training days and recovery days.

The interactive workshop guides student athletes to:

Understand what to eat to support energy, recovery, and performance
Learn how nutrition fits into busy schedules, limited resources, and campus or family environments
Make informed choices that align with their unique needs and values

Please share with a female high school athlete or coach you know!

I hope to do this workshop once a month and will soon be offering a virtual workshop as well with downloadable materials.

If you are interested in attending a workshop or would like to schedule an in person workshop for your team, please send me an email at michelle@mmghealthcoaching.com

You can also access workshop information on my website here: Workshop Info

Event Recap: May 16, 2026

2nd Annual Villa Park Health Fair & 1st Annual 5K

As the chair of the Villa Park Health Fair with the support of the Villa Park Community Services Foundation, I wanted to share a bit about the success of the event and the many thank you’s that are so deserving.

It is an honor to be able to bring community around health and wellbeing, showcase local businesses, doctors, clinics, research and provide access to resources for all ages and life stages.

The 2nd Annual Villa Park Health & Wellness Fair & Inaugural Villa Park 5K was an incredible morning of community, movement, education, and wellness made possible through the collaboration of the Villa Park Community Services Foundation, the City of Villa Park, MMG Health and Wellness and race coordinator Mercury Events. A special acknowledgment goes out to our small but mighty committee: Eric Handorf, Michelle Gonzalez, Birgit Miller, Jay Applebaum and Ed Carter.

The inaugural 5K welcomed 430 registered participants ages 4–90 running, walking, and jogging through the beautiful neighborhoods of Villa Park. The group was led by Robert and Janet Polito driving their Doris Day 1930 Model-A Ford with Congresswoman Young Kim cheering on runners along the route. The winning time was an impressive 16:02, with the final Hummingbird Home Stretch mile completed in under 5 minutes by Villa Park's own, Spencer Handorf.

The Health Fair featured more than 40 local businesses, wellness services, health screenings, expert speakers, fitness demos, 3 raffle drawings with over 20 prizes and an American Red Cross blood drive that successfully collected 28 units to support local hospitals.

The incredible speaker panel included dermatologist Dr. Jay Applebaum, orthopaedic surgeon Dr. Melissa Albersheim, ophthalmologist Dr. Sean Adrean, and NBC-HWC Michelle M. Gonzalez and Alzheimer's Assoc. of OC Community Educator, Kaitlyn Huynh. As well as demonstrations from Z-Ultimate Self Defense Studios, Club Pilates Villa Park, Good Moodra Yoga, and Falun Dafa.

This event would not be possible without the support of the many volunteers from the Villa Park Women's League, Marianne Koepnick and our volunteer organizer Forrest Case, who beautifully managed volunteers from VPHS Interact and Orange-Villa Park NCL.

Thank you to Joni Finkle, who sang the National Anthem and Robin Canada who provided motivational musical entertainment for the runners. A special thank you to Sergio Partida and Josh Briseno of the City of Villa Park Maintenance Department, and to our generous sponsors. We THANK YOU!

Most importantly, thank you to every sponsor, exhibitor, volunteer, donor, participant, and attendee who helped bring this event to life and support our shared mission of providing safe recreational and educational activities for all ages while coordinating community resources and developing valuable assets.

VPCSF events rely on the financial support of resident members and community sponsors. We invite you to make a tax-deductible donation by joining the Villa Park Community Services Foundation or becoming a sponsor. Please visit vpcsfoundation.org to find out how you can support future community events.

Ways to Work With Me

1:1 Virtual Coaching

One time 90-minute laser coaching session. A taste of coaching without a long term commitment. Explore one specific area determined by you.
3-Month or 6-Month coaching package. Build momentum and reconnect to what matters most with deep transformation and lasting balance.

In Person Workshops

Tailored to your group, team or organization focusing on a foundational health/wellness topic that fits best with your current needs.

Student Athletes/Competitive Softball Teams (16u+)

1:1 virtual coaching for student athletes ages 18-22.
Team workshops outlining foundational wellness for performance that entail proper fueling, recovery, resilience and maintaining consistency. Aligning everyday habits for desired outcomes.

Need more information or have a special request? I’d love to connect with you, schedule a time to chat, here.

Upcoming Events

Enjoy your summer, no upcoming events at this time.

VISIT THE BLOG

Mon, Feb 23

Calm. Strong. Nourished.

If you were feeling your best; Calm. Strong. Nourished.

What would that look like in your daily life?

Wed, Oct 29

Grounded in Gratitude: How to Cultivate a Practice that Sticks

Thu, Aug 28

Dream It. Plan It. Do it. Creating the SMART Goal

Dream it. Plan It. Do It.

Wed, Jun 18

Farmer’s Market Guide: Benefits of Seasonal Eating

Let nature be your nutritionist this season.

Mon, Jun 16

I Did the Thing!

One idea. One email. One big leap. How a first-time community health fair turned into a local wellness movement—and why you should “do the thing” too.

Michelle Gonzalez

Shift & Thrive July 2026: Don’t Let Summer Derail Your Healthy Habits

Drinking a glass of water first thing in the morning.

Eating a protein-rich breakfast.

Taking a 10-minute walk after dinner.

Stretching before bed.

Packing fruit or nuts for the day.

Understand what to eat to support energy, recovery, and performance

Learn how nutrition fits into busy schedules, limited resources, and campus or family environments

Make informed choices that align with their unique needs and values

One time 90-minute laser coaching session. A taste of coaching without a long term commitment. Explore one specific area determined by you.

3-Month or 6-Month coaching package. Build momentum and reconnect to what matters most with deep transformation and lasting balance.

Tailored to your group, team or organization focusing on a foundational health/wellness topic that fits best with your current needs.

1:1 virtual coaching for student athletes ages 18-22.

Team workshops outlining foundational wellness for performance that entail proper fueling, recovery, resilience and maintaining consistency. Aligning everyday habits for desired outcomes.

Calm. Strong. Nourished.

Grounded in Gratitude: How to Cultivate a Practice that Sticks

Dream It. Plan It. Do it. Creating the SMART Goal

Farmer’s Market Guide: Benefits of Seasonal Eating

I Did the Thing!

Shift & Thrive July 2026: Don’t Let Summer Derail Your Healthy Habits

Shift & Thrive

July 2026

Good morning, Subscriber First Name,

However you are feeling about this time of year, rest assured, you don’t have to sacrifice your health or feel like you’ve derailed all the good habits you’ve worked so hard to build this year.

This leads to my summer mantra, “There is always ONE THING I can do today to support my health and wellbeing.”

Managing all that summer brings, the summer vacations, sports tournaments, family gatherings, and less predictable schedules can feel like a rollercoaster. Instead of trying to maintain your "perfect" routine, identify one small habit you can consistently keep no matter where you are.

Your minimum habit might be:

Drinking a glass of water first thing in the morning.

Eating a protein-rich breakfast.

Taking a 10-minute walk after dinner.

Stretching before bed.

Packing fruit or nuts for the day.

Research shows that consistency, even in small behaviors, helps reinforce habit formation and makes it easier to return to your usual routine when life settles down. Small actions create momentum.

Reflection: What's one healthy habit you can commit to every day this summer, even on your busiest days?

Let's Find Your "One Thing."

Sometimes the hardest part isn't knowing what to do, it's figuring out what will actually work for you. Health coaching provides a supportive space to build realistic habits that align with your goals, lifestyle, and values.

If you're ready to create lasting change, I'd love to connect.

Schedule a free 30-minute connection callA space to talk through where you are, what you’re noticing, and what support could look like moving forward.

I am proud to share that I have presented two in person workshops this year focusing on fueling for performance for female high school student athletes.

Here are a couple things they had to say about it:

I was struggling to eat breakfast and meals throughout the day. I now have been eating breakfast and meals during the day and I have been getting better sleep and more energized when preforming. -Kayla, Softball

I was struggling to eat breakfast because it felt too early to eat. Now that I have started to have breakfast, I feel more energized throughout the day. -Hannah, Softball

About the workshop:

An interactive and engaging 1.5 hour workshop provides high school female student athletes with clear, evidence-based nutrition basics to help them understand how to apply those fundamentals in real life, on game day, long training days and recovery days.

The interactive workshop guides student athletes to:

Understand what to eat to support energy, recovery, and performance

Learn how nutrition fits into busy schedules, limited resources, and campus or family environments

Make informed choices that align with their unique needs and values

Please share with a female high school athlete or coach you know!

I hope to do this workshop once a month and will soon be offering a virtual workshop as well with downloadable materials.

If you are interested in attending a workshop or would like to schedule an in person workshop for your team, please send me an email at michelle@mmghealthcoaching.com

You can also access workshop information on my website here: Workshop Info

Event Recap: May 16, 2026

2nd Annual Villa Park Health Fair & 1st Annual 5K

As the chair of the Villa Park Health Fair with the support of the Villa Park Community Services Foundation, I wanted to share a bit about the success of the event and the many thank you’s that are so deserving.

It is an honor to be able to bring community around health and wellbeing, showcase local businesses, doctors, clinics, research and provide access to resources for all ages and life stages.

The Health Fair featured more than 40 local businesses, wellness services, health screenings, expert speakers, fitness demos, 3 raffle drawings with over 20 prizes and an American Red Cross blood drive that successfully collected 28 units to support local hospitals.

This event would not be possible without the support of the many volunteers from the Villa Park Women's League, Marianne Koepnick and our volunteer organizer Forrest Case, who beautifully managed volunteers from VPHS Interact and Orange-Villa Park NCL.

Thank you to Joni Finkle, who sang the National Anthem and Robin Canada who provided motivational musical entertainment for the runners. A special thank you to Sergio Partida and Josh Briseno of the City of Villa Park Maintenance Department, and to our generous sponsors. We THANK YOU!

Ways to Work With Me

1:1 Virtual Coaching

One time 90-minute laser coaching session. A taste of coaching without a long term commitment. Explore one specific area determined by you.

3-Month or 6-Month coaching package. Build momentum and reconnect to what matters most with deep transformation and lasting balance.

In Person Workshops

Tailored to your group, team or organization focusing on a foundational health/wellness topic that fits best with your current needs.

Student Athletes/Competitive Softball Teams (16u+)

1:1 virtual coaching for student athletes ages 18-22.

Team workshops outlining foundational wellness for performance that entail proper fueling, recovery, resilience and maintaining consistency. Aligning everyday habits for desired outcomes.

Need more information or have a special request? I’d love to connect with you, schedule a time to chat, here.

Upcoming Events

Enjoy your summer, no upcoming events at this time.

VISIT THE BLOG

Calm. Strong. Nourished.

Grounded in Gratitude: How to Cultivate a Practice that Sticks

Dream It. Plan It. Do it. Creating the SMART Goal

Farmer’s Market Guide: Benefits of Seasonal Eating

I Did the Thing!

Shift & Thrive May 2026: A Question Worth Sitting With

Schedule a free 30-minute connection call
A space to talk through where you are, what you’re noticing, and what support could look like moving forward.