Sad but true. Summer is over again and it seems each year is passing by quicker. Here we have the autumn: the days are getting shorter, the Sun comes up later and the evenings are becoming darker earlier which will have an effect on our bodies, mood and motivation.
A small research study suggests that seasons have effect on our natural sleep patterns and I am sure many of you has noticed that as the mornings are getting darker, it is harder to get out of bed. Since not many can allow themselves to get up later due to seasonal changes the best thing is to look into habits you can practice ensuring you stay just as motivated, fit and healthy through autumn into winter as you were during summer.
1. Focus on engraving habits
If this summers was a total fitness and health make-over for you, I imagine you have started a bunch of new habits to help you with that. Some of them may have already stuck, to keep up with others you may still need to make an effort.
The best way to prepare yourself is to pick the ones you actually like, and make sure you repeat them daily until they become part of your daily routine and you don’t even have to think about them. Once you achieved that and feel you can focus on new things, pick another few and repeat the process.
2. Discipline over motivation
Motivation sometimes is not easy to find, so if you’re serious about your goals, you’re better find a way to stay disciplined even when you don’t feel like doing anything. What can work for you depends massively on your personality.
Some people are so goal oriented and relentless until they achieved it that they naturally do everything in their power to make sure they get closer to that goal every day. Others may need a little help from the outside. Whether you start attending fitness classes, hire a coach or find a gym buddy that will keep you on your toes and push you through your limits it’s up to you. Whatever works for you, just create an accountability net around you that helps you through the challenging days.
3. Embrace the season
Sure, everybody has their favourite season, but there is something to like in each of them, you may just haven’t discovered it yet. It could be the colours of nature, the flavours of the seasonal produce or just the fact you can start wearing boots, tights and thick skirts for ladies. Whatever it is, find it and cherish it regularly.
4. Keep up with nutrient variety
This applies throughout autumn and winter when many kind of bugs are lingering around waiting to be met with a weakened immune system. Make sure your diet is rich and varied in nutrients, including both macronutrients like protein, carbohydrates and healthy fats, and micronutrients like A, B, C and D vitamins, Iron, Zinc, Calcium and Magnesium.
Autumn is the season of pumpkins, butternut squash, parsnip, a variety of green leafy vegetables and apple. Ensure your diet is full of seasonal vegetables as well as a variety of nutrient sources. Aim to have 5-10 portions of fruit and veg a day.
5. Exercise for energy
Colder months are approaching and majority of the people will refrain from exercising outdoors, even though a morning jog or walk could make all the difference in your energy levels on the day. If you are not fan of the chilled outdoors you could do as little as a 10-15 min bodyweight routine straight after you get out of bed or join a fitness club nearby that provides morning sessions to get the blood flowing.
6. Distraction-free hours
Introducing time slots, ideally at start and end of the day when all you do is cutting out all distractions, like your mobile phone notifications, incoming emails on your laptop or negative news from the TV could help you get more focused on yourself, your goals and especially in the evening it will help your brain unwind from the day and have a better night of sleep.
7. Sleep for recovery
We arrived to one of the most important elements of a balanced lifestyle. Getting enough quality sleep is just as important to achieve your fitness goals as eating well and exercising regularly. Make sure, even when life gets very hectic that you sleep at least 7 hours every night. It will help eliminate cravings, keep your energy levels in balance and recover quicker from exercise and other activities.
I appreciate all you may want to do as we approach end of October is to sleep al winter and stay less active, however this is an essential period for keeping your fitness levels in check and ensuring you enter the new year and next spring in a better shape or at least in the same shape as you said goodbye to summer.
Do you have a specific question on how to stay on track? Send us a message!