Reboot Your Routine: A Guide to Getting Back on Track
As a mom, personal trainer and nutritionist, I often hear from clients how hard it can be to stick to health goals when life gets busy—especially after the summer months when routines tend to slip. Whether you’ve been indulging a bit more than usual, your workout schedule has fallen off, or you’re feeling unmotivated, fall is the perfect time to reboot your routine and refocus on what truly matters: your health and well-being.
I’ve seen time and time again that small, sustainable steps lead to long-term success. Here’s my expert guide to getting back on track, designed to help you build healthy habits that last.
1. Start with a Simple, Realistic Plan
As a trainer, I always recommend easing back into a routine rather than trying to overhaul everything at once. Set clear, manageable goals that fit your current lifestyle. Maybe it’s getting back into your strength training twice a week or committing to a nutritious breakfast each day. These small wins help build momentum.
Remember, it’s about progress, not perfection. I tell my clients, “Focus on what you can do, not what you think you should be doing.” Fitness and nutrition should complement your life, not overwhelm it.
2. Reset Your Nutrition
The end of summer often means an increase in social gatherings, barbecues, and fun treats. While enjoying those moments is important, it’s also easy to fall out of healthy eating habits. As a nutritionist, I recommend focusing on whole, nutrient-dense foods as you reboot your routine. That doesn’t mean restriction—it means balance.
Here’s what I suggest:
Start simple: Focus on balanced meals that include protein, healthy fats, and fiber-rich carbohydrates.
Plan ahead: Take a few minutes each week to map out your meals. Meal prepping doesn’t have to be complicated. It can be as simple as preparing a few grab-and-go options like overnight oats or grilled chicken for the week.
Nourishing fall foods: The change of season brings plenty of nutritious, delicious options like pumpkin, apples, root vegetables, and hearty grains. These foods are naturally comforting and packed with vitamins and minerals to fuel your body.
Pro Tip: Try my favorite fall breakfast—overnight oats with pumpkin puree, chia seeds, and cinnamon. It’s a simple, balanced, and delicious way to start your day.
3. Prioritize Strength Training
As a personal trainer, I see firsthand how strength training transforms not only physical fitness but overall health, especially for those 40 and over. Strength training boosts your metabolism, improves bone density, and supports long-term fat loss. It’s also a powerful way to reboot your energy and confidence.
If your workout routine has fallen off track, start by setting aside just 20-30 minutes, 2-3 times a week, for strength-based exercises. Focus on total-body workouts, incorporating both body weight and resistance training (bands or dumbbells work great). The key is consistency, not intensity, to start.
Quick Beginner Routine:
Building strength will give you more energy, better posture, and improved endurance—and it’s one of the most effective ways to reboot your fitness routine.
4. Hydrate and Recover
One thing I remind my clients as both a trainer and nutritionist is how important hydration is, especially as we transition into cooler weather. People often forget to drink enough water when they’re not sweating as much, but hydration is crucial for muscle recovery, energy levels, and overall health.
I recommend aiming for at least 8 cups of water a day, more if you’re exercising. If plain water feels boring, try adding a splash of lemon or cucumber for flavor, or even herbal teas that hydrate and soothe.
Proper recovery is also key—be sure to stretch, foam roll, and give your muscles the rest they need between workouts. A strong recovery routine keeps your body energized and injury-free, especially as you get back into the swing of things.
5. Focus on Building Healthy Habits, Not Short-Term Fixes
It’s common to want quick results when getting back into a health routine, but as I always tell my clients, long-term change happens through consistent, daily habits. A mindset shift from “all-or-nothing” thinking to “small steps” makes a world of difference.
Start by identifying the areas you need to improve and then implement one habit at a time. Maybe it’s prepping snacks for busy days, adding an extra 10 minutes of movement in the morning, or practicing mindful eating. Over time, these habits become second nature, and the results follow.
6. Mindset is Everything
As a coach, I know firsthand how mindset can make or break your progress. Instead of feeling guilty about where you are, focus on where you want to be. It’s okay to have had a less-structured summer—it’s what you do now that counts.
Remember, you don’t have to do this perfectly to see results. Every effort you make to prioritize your health is a step in the right direction. A positive mindset and a commitment to progress, no matter how slow, are the real keys to success.
7. Get Support
Don’t go it alone. Whether you join a fitness class, work with a trainer, or ask a friend to hold you accountable, having support is vital. I encourage all my clients to lean on a community for motivation, guidance, and accountability. As a personal trainer and nutritionist, I’m here to help you set goals, stay on track, and provide the tools you need for success.
The Time to Reboot is Now. Fall is the perfect time to refresh your routine, get back on track with your health goals, and establish habits that will keep you strong and energized for the months ahead. Whether you’re focusing on balanced nutrition, adding strength training to your schedule, or just making small daily changes, remember to approach it with patience and self-compassion.
You’ve got this!
Ready to take the first step? Contact me for a FREE Consultation or personalized consultation or join one of my online programs, where you’ll get the expert guidance, accountability, and support you need to achieve your health goals.
Let’s make this season the healthiest one yet!
xoxox
Lisa