No matter if you’re a mom sending the kids off to school or someone who fell victim to summer distractions, now is the perfect season to reinvest in yourself and your healthy routines. As the summer chaos draws to a close, take a moment to gather your thoughts and regroup. It’s the perfect opportunity to refocus and up our healthy routines game.
Here are some tried and true techniques to make the most of this transitional season and reclaim your health and well-being through small daily habits!
Reevaluate Your Goals
The change in season provides a natural checkpoint to reassess your wellness goals. What was working for you before summer hit? What was not? Maybe your summer was filled with spontaneity that disrupted your regular workouts, or perhaps you indulged more this summer. It’s time to press the reset button and get back to what works best for your overall health and wellbeing.
Begin by setting SMART goals. SMART stands for specific, measurable, achievable, relevant, and time bound goals that align with where you are right now. Click here for more details on SMART goals. Whether it’s getting back into a consistent workout routine, prioritizing meal prep, or simply ensuring you get enough sleep, set intentions that are both motivating and manageable.
Establish a New Routine
Take a look at your new schedule as the kids head back to school. You will likely have more predictable blocks of time to accomplish your goals. Use this predictability to establish a new routine that works with your new schedule. Wake up before the kiddos and consider meditating, starting a gratitude journal with your morning cup, or take a brisk walk/engage in an exercise session to start your day. Remember to do what works for you and your schedule.
Think about creating a weekly schedule with specific times for things such as exercise, meal planning, and self-care. The more you integrate these activities into your daily routine, the more they’ll become a non-negotiable part of your life.
Example:
I will weight train 3 times a week for 30 minutes each on Mon/Wed/Fri from 5-5:30am. On Tuesday and Thursdays, I will do yoga at the same time. On Saturday and Sundays, I will rest or get a walk in depending on how my body feels. I will listen to my body and do what it needs each day to the best of my ability.
I will feed my body the nutrients it needs, and meal prep to make sure I don’t get too busy to do so. Meal prep will happen on Sunday mornings before the kids wake up. For self-care, I will make sure I get some alone time each morning to practice gratitude, breathing exercises, and gather my thoughts after my workouts.
Embrace Mindful Movement
Lots of women struggle with a regular exercise routine. Sometimes you fit it in, sometimes you don’t but you’d like to be more consistent. Sound familiar? This is your reminder that it doesn’t have to be all or nothing. Movement such as stretching, yoga, or even short walks, can be just as beneficial at times as a full workout. Listen to what your body needs.
The key to staying on track is consistency. Even 10 to 15 minutes a day can help you build momentum and reconnect with your body. Plus, these shorter bursts of activity are often easier to fit into a busy schedule. That means you are less likely to skip. Start where you are and build from there. SOMETHING is always better than nothing!
Prioritize Nutrition
Summer often leads to irregular eating habits. From backyard BBQs to vacations, and other social gatherings, you may find your eating habits have been anything but regular. Now is a great time to refocus on nourishing your body.
As you pack the kids’ lunches make one for yourself as well. Take advantage of each season’s fresh produce and try incorporating more fruits and veggies into your family’s nutrition plan. Once you get consistent with that take a look at the lean proteins, healthy fats, and whole grains you are eating. A well-balanced meal plan includes eating all of these at most meals. Meal planning your breakfasts and dinners can also be a great way to ensure you’re eating well-balanced meals throughout the day, saving you time and stress when things get busy. Having a plan BEFORE the “busy” happens will help keep you on track. For more meal prepping and planning ideas click here.
Create a Self-Care Space
It’s the time of year when we begin to transition from warm summer days to cozy days wrapped in blankets with a pumpkin spice latte. As we begin to spend more time indoors it’s the perfect opportunity to create a special space dedicated to self-care. It can be a cozy reading nook, a meditation space, a luxurious bath setup, or anything your heart desires. Having a designated area for relaxation can make all the difference when it comes to being consistent with it.
Remember, self-care doesn’t have to be elaborate. Sometimes, just 15 minutes with a good book, your favorite hot beverage, or an at home spa treatment can help you reset and recharge.
Reconnect with Your Sleep Schedule
We often underestimate this one. Don’t! During summer it’s easy for sleep schedules to go off course. Longer days and nighttime activities often lead to inconsistent bedtimes. As the school year begins, use this time to reestablish a healthy sleep routine for you and your family.
Aim to go to bed and wake up at the same time each day. Also, aim to create a calming pre-sleep ritual that signals to your body that it’s time to wind down. This can include turning off devices 30 minutes or more prior to bedtime, doing quiet activities to signal your body to relax and wind down, and maybe doing some light stretching or breathing exercises. Quality sleep is foundational to wellness, impacting everything from mood to metabolism. Please do not underestimate the power of a good sleep schedule.
Seek Community and Support
This is your reminder that we are all in this together and you don’t have to navigate your wellness journey alone. Make time to connect with friends (even if it’s at the kids sporting events), join a fitness class when they have practice, or host a mom’s night to meal prep together while catching up.
Being part of a community provides accountability, inspiration, and a sense of belonging. Whether it’s an online Facebook group, a local fitness class, or even just regular walks with a friend, having support can make all the difference in staying on track.
As the school year begins, think of it as a fresh start for your wellness routine. By setting clear goals, establishing a routine, and prioritizing self-care, you can reclaim your time and energy. This is your moment to focus on yourself and nurture your body and mind in ways that will keep you feeling balanced and vibrant all year long.
Now is the time to make your wellness a priority—because when you’re at your best, you can be the best version of yourself for you and everyone around you.
Need professional support to reach your goals? Shoot me an email at [email protected] to set up a free 15-minute consultation with me. I offer self-paced online courses, group online training, as well as 1-on-1 online training opportunities. Near or far I’ve got you covered. Which opportunity suits your needs best? Let’s find out together!
Wishing you much love, health, and happiness,
Christine
