Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
It is almost the end of summer, but the season isn’t the only thing going through a change. Kids are going back to school, vacations are mostly coming to an end, work has transitioned to Q3, and the holidays are right around the corner!
With all of those changes also come changes to many people’s daily schedules and routines. For one member, this was a bad thing. He was on track during the earlier parts of the year, but now as the fall draws closer, he was unsure of how to reestablish a healthy routine, and that had him worried:
“Hey Coach Darren, I need your help again!
Over the summer, my healthy routine took a nosedive. My workouts dwindled, my eating got way off track, and now that fall is around the corner and life is getting busy again, I’m not sure how to get back on the health train.
Another bummer is that I was doing so well during the winter and spring when my kids were in school and my work was lighter! That isn’t going to be the case over the next few months, and I’m afraid I won’t be able to pick things back up.
Can you give me some advice on how to reestablish my healthy routine? I know it won’t be the same as before, but I want to make positive changes. Thanks!”
Your journey back to a healthy routine is all about finding that balance that fits your current circumstances. It’s completely understandable that different seasons bring different schedules and demands, and that’s okay. Here are my top tips to help you hit that reset button and get back on track:
- Embrace the fresh start: First off, kudos for recognizing the need to reestablish your healthy habits. Remember, every day is a new chance to make positive choices. Instead of dwelling on what fell off track during the summer, focus on the present and the exciting opportunities ahead.
As you step into this new phase, set realistic goals that match your current schedule and commitments. Be it your workouts or your meal plans, adapt them to align with your current routine. If you can’t commit to the same intensity as earlier in the year, that’s absolutely fine. Consistency is key, and small, achievable goals can make a big difference.
But a key to taking these first steps is to have a positive mindset!
- Revamp your schedule with small steps: Jumping right back into things full bore doesn’t always lead to sustainability. So restart your healthy routine by taking some small steps that you can commit to regularly, first.
Start by penciling in specific time slots for your workouts, just like you’d schedule a meeting or an appointment. Make them non-negotiable. If your summer routine was more relaxed, ease back into it. Begin with shorter workouts or split them into mini sessions if needed. Even a 15-minute walk or a quick set of exercises can make a difference.
When it comes to getting back on track with your nutrition, starting small can make a big difference. Begin by planning your meals and snacks for the week, focusing on nutrient-rich foods like lean proteins, colorful vegetables, whole grains, and healthy fats. Look for simple recipes that don’t require extensive cooking time.
Some other things that can help you save time are batch cooking a protein source, such as grilled chicken, preparing a larger amount of grains like quinoa to use in various meals, and pre-cutting vegetables and fruits right after shopping. Setting aside a day to prep meals can help you save time throughout the entire week!
- Celebrate progress and be kind to yourself: Progress is not always about hitting big milestones. Celebrate the small victories along the way. Whether it’s completing a workout, making a nutritious choice, or simply feeling more energized, each step counts.
Given that you have this opportunity to reestablish your routine, approach it just like that – an opportunity (instead of a burden)!
Life is a journey filled with ups, downs, and detours. Don’t be too hard on yourself if things don’t go as planned. What matters is your willingness to get back on track and keep moving forward. This positive mindset will be as powerful as any other action to help you get back on track!
Remember, it’s about progress, not perfection. Focus on making each day the best that it can be – that will help tomorrow be a success too! And the fact that you’re reaching out for help shows your commitment to a healthier you. Here’s to making this fall season a time of renewal and positive change.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.