5 Easy Tips To Get Your Fitness Back On Track in the Fall

by | Sep 17, 2019 | Nutrition, Wellness, Workout

Summer is a wonderful time of the year, and we should all enjoy it to the fullest. However, it can also break up our regular routines, and get in the way of keeping up with a healthy and fit lifestyle.

All of those wonderful BBQ’s, weekends at the cottage, drinks on the patio, and well earned vacations, add up to big disruptions in your quest for health and fitness.

But now summer has officially come to an end, the kids are settled back at school, and you’re settled back into a routine, it’s time to get back into action, back on track, and back to fitness!

If you’ve fallen out of your healthy routines, here are 5 easy tips to get you back on the road to fitness and health:


Look at your schedule and plan out your workouts and meals.

Plan your week ahead of time. Sundays are a good day to plan and prepare for the week ahead.

Put your workouts into your calendar as appointments which are non-negotiable, and not to be missed or forgotten. 

Plan your meals for the days ahead. You can even go so far as to do a weekly meal prep. This will set you up for success, and prevent you from making bad food choices when you’re pressed for time or on-the-go.

Pack your meals with fiber, protein, and healthy fats to keep you feeling full, and manage cravings.


Step outside of your comfort zone and try something new!

If you lack the motivation to push yourself when you’re at the gym, join a group fitness class: You can try zumba, spinning, circuit training, body sculpt or hot yoga – whatever gets you excited!

Or, you might want to consider Personal Training or a smaller Group Training class, to help get you motivated and back on track.


If your sleeping schedule is out of whack, it could be affecting your energy levels and even your muscle recovery.

All of those late nights by the campfire, and the late sunsets of the summer months, can definitely make it difficult to get back into the work/school-week groove. Try going to bed 30 minutes earlier; and, if needed, continue this pattern until you’re going to bed at the right time in order to give yourself a solid 8-hour sleep routine.

Also, if you don’t feel tired, try eating foods that promote a restful sleep.

Tryptophan: Think of the turkey coma at Christmas – you can get the sleep inducing effects from many foods such as walnuts, dates and pumpkin seeds.

Melatonin: Regulates circadian rhythm of the body that it used to distinguish night from day. Good sources are walnuts, cherries, and especially pistachios, which contain the highest melatonin content of any food.

Magnesium: Almonds are high in magnesium which helps the body relax.


Are you still craving chocolate smores every night? Excessive sugars and alcohol can throw our blood sugar levels off.

Re-balance your blood sugar by replacing the synthetic sugar from cakes and candy with something naturally sweet such as strawberries, raspberries or cherries.

Cherries are made up of 75% water (so they help to hydrate), fibre (good for your insides), and a bit of natural sugar (to smooth out sugar cravings over time).


If you’re feeling lethargic, bloated, or you seem to have a lack of energy, it may be that all of your summer indulgences have disrupted your digestive system.

A quick tip for improving your digestion is drinking a teaspoon of unpasteurized apple cider vinegar – diluted in a little warm water – before your next meal. It can kick-start your digestion, and, therefore, reduce indigestion. It also promotes weight loss if taken on a regular basis!

You can also make yourself a homemade electrolyte drink that will hydrate and revitalize your whole body. Here is a simple recipe:

• 1 cup water

• 1 small pinch sea salt

• A shot of fresh squeezed fruit juice (half an orange should do it)

• Squeeze of lemon

If you find you need more help or guidance, you might want to consult with a qualified Nutritionist or Personal Trainer.

Click here to book a free 15-minute consultation with one of our Nutritionists.

For more healthy tips, recipes and motivation check out more of our blogs.

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