Summer is a time for relaxation, travel, and indulgence, but as the days shorten and routine resumes, many of us find that our fitness goals have slipped. Whether you've spent the last few months lounging on the beach, enjoying barbeques, or just taking a break from your usual workouts, getting back into a fitness routine can feel daunting.
With the right mindset and a few simple steps, you can regain momentum and even surpass your previous progress.
Here’s how to kickstart your fitness journey post summer.
Reflect and Reset Your Goals
The first step in getting back on track is reflecting on where you were before the break and resetting your goals. Did you have specific milestones you were working towards? Maybe you were aiming to run a 10k, hit a new weightlifting personal best, or simply stay active a few times a week.
Rather than diving straight back into those exact goals, take a moment to evaluate your current situation. You may need to adjust them slightly. It’s completely normal if you’re not quite where you left off, but that’s no reason to feel disheartened.
Tip: Set small, achievable targets for the first few weeks. For example, aim to exercise three times a week or run a shorter distance before building back up.
Start Slowly and Build Momentum
It can be tempting to jump straight back into your pre-holiday routine, but going too hard, too fast can lead to burnout or injury. Instead, ease your way back in with moderate workouts that allow your body to adapt.
Start with lower-intensity sessions like brisk walking, swimming, or light gym workouts. If you lift weights, start with lighter weights to allow your muscles time to get used to the volume again.
Mix It Up for Motivation
One of the biggest challenges after a break is finding motivation. It’s easy to get stuck in a rut doing the same workouts you used to do. Why not use this post-holiday period to refresh your routine?
If you are unsure what workouts to do to get to your goals then maybe it's a sign to invest in a coach to help you take things to the next level. The most effective way to boost motivation is to get results so put in the work and the motivation will come.
Set yourself some goals but remember, discipline is more important than motivation. On the days when motivation is lowest, this is when a pre-workout supplement could be useful to get yourself in the gym.
Prioritise Recovery and Rest
It’s important to give your body time to recover. Adequate sleep, hydration, and stretching will help you feel energised and avoid injuries.
Take time to include recovery sessions in your fitness plan, whether it’s a gentle yoga class, stretching routine, or foam rolling. Listening to your body is key – if you feel sore or tired, allow yourself the space to rest.
Stocking up on supplements to help with recovery can give you the edge to make your training routine sustainable over the long term.
Don’t Be Too Hard on Yourself
It’s easy to feel guilty about falling off track, but fitness is a long-term journey, not a short-term fix. Everyone needs a break now and then, and it’s important to acknowledge that Summer and holidays are meant to be enjoyed.
The idea that you have 'ruined' your fitness journey will lead you to bounce back into bad habits. You have probably done less damage than you think and the most important thing is what you do going forward.
Create a Routine That Works for You
Life can be busy with work, school runs, or social commitments. The best way to stay consistent with your fitness goals is to create a routine that fits into your schedule.
Whether it’s morning runs, lunchtime gym sessions, or evening yoga, plan ahead and set aside specific times for exercise. Consistency is key, and finding a time that works for you will help make fitness a sustainable part of your life, rather than a chore.
Focus on Nutrition
Start by incorporating more whole foods into your diet. Aim to eat fruit and veg, lean proteins, and complex carbohydrates. Drinking plenty of water and reducing processed foods can also help your energy levels and overall wellbeing.
If you are tracking what you are eating, set a calorie and protein goal to keep it as simple as possible. If you struggle to hit your protein intake, a protein powder may be a useful supplement to invest in.
Tip: Try prepping meals in advance to save time and reduce the temptation of unhealthy convenience foods.
Conclusion
Getting back on track with your fitness goals after the Summer doesn’t need to feel overwhelming. By setting realistic goals, starting slowly, and creating a routine that works for you, you’ll be well on your way to making progress. Embrace the process, and remember that progress, no matter how small, is still progress.
