Don’t be mad at me. I know we still technically have until September 22nd for the official end of summer, but traditionally we think of Labor Day weekend as the end of the summer. This is when the kids go back to school, businesses kick it in high gear and the big trips have already been completed. Now it’s time to get back on track with our healthy habits again.
I have had many conversations with friends and clients regarding what season is more difficult to maintain healthy eating and exercise habits. I used to think people would say winter was more difficult because of the shorter days and less time outside. Much to my surprise, most people I spoke with said summer was the more difficult season to maintain their waistlines and healthy habits.
I guess it makes sense. We typically expend more calories in the summer with outdoor activities such as mowing the lawn, playing golf and tennis, going for walks and bike rides but at the same time we are taking in more calories, too. Oftentimes, we take in more than we put out resulting in a few added pounds of body weight in the summertime. We tend to be more social in the summer. More alcohol, more dinners, family get togethers with less than optimal food choices (and heaven forbid no gluten free options!) Add to it ice cream nights, vacations, and late night eating and it is very likely you are not feeling your best self come summer’s end.
The great news is we are heading into the fall season which means life can go back to normal for many of us. I have always felt we all have this innate desire for a more scheduled life come September which has its roots in our school age years. Fall always meant getting your school supplies, checking with your friends to see what teachers you shared, and of course buying new clothes for school. Now as we get ready to get back to our healthy lifestyles again it means clearing out the fridge of all that “bad” food and drink, setting our workout schedule (weights with my trainer on Monday and Thursday, cardio on Tuesdays and Saturdays, hiking on Sunday), and even buying some new workout clothes for good measure.
If you have children, you know the drill. They have been the focus all summer. Now that they are heading back to school, you can make yourself the priority. Time for a little “you” time. Not always as easy in the summer. No need to feel guilty. After all, taking care of yourself is taking care of everybody else. Healthy habits go a long way in putting you at your best for those who are important in your life.
So where do we start? I’m biased, but my weights and cardio always come first. Other training such as yoga, stretching and mindfulness are beneficial, too but for me nothing compares to a great weight workout to start the week. A strong body leads to a strong mind to get me ready for the upcoming week. Weight training 2-3x per week will suffice while your cardio workouts should be 3-4x per week reaching a minimum of thirty minutes. Fall weather in New England is amazing so make your workouts creative and enjoy the outdoors while you still can. Combine your strength workout with your cardio at the track or bike path. Add some stretching at the end of your workout and enjoy the productive time you’ve craved all summer long while still enjoying some warm temperatures and sunshine.
Do you need to up your game on your workouts? Consider hiring a personal trainer to get a new program together for you. Don’t have time for the gym or you prefer home workouts? Try a GMYGUYZ trainer. We make your workouts convenient, customized, and creative to keep you engaged with your training. I know for me, I have played flag football for years and always enjoy my football workouts come this time of year. If you’re a skier, consider getting your body ready for the ski season this winter. If you play tennis, try some tennis style workouts. Running the Hartford marathon or half marathon or maybe a 5K? Let’s gear your workouts around that to give some added purpose to your strength workouts.
How about nutrition? Did you pick up some bad habits this fall like eating late? Drinking too much? Lots of ice cream nights? Let’s start with healthier grocery shopping. Minimize or eliminate the poor food options in the house. Out of sight, out of mind. Consider a kickstart program like our SHRED10 which starts the day after Labor Day and involves 10 days of healthy habits. More whole food nutrition, no gluten, no dairy, no alcohol, more plant based food options, no processed foods and limit or eliminate caffeine. Add in a commitment to regular exercise, relax time and sleeping 8 hours each night and you will feel like a new person after 10 days!
Let’s all enjoy the approaching new season as much as we can. New seasons bring on new fitness goals. It’s important to maintain our consistency with our workouts or minimally get back on track with them. If you like variety, the approaching fall season is a great time to change things up with your workouts.
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Christian Silva, MS, CSCS is the local owner of GYMGUYZ. Specializing in all aspects of fitness, in-home personal training and stretching, nutrition coaching and wellness solutions for your company or community program.