How to Stay in Shape After Summer

Written By: Danielle Rosario

Goodbye, Summer! Hello, Fall! We’re fully into the swing of a new season—cue those back-to-school and post-vacation vibes.  

As summer fades away, many of us wonder how to keep our summer bodies we worked so hard for. The transition from summer to fall can disrupt our fitness routines. 

With schedule changes and less free time, getting into the groove of fall isn’t always easy. But with the right strategies and adaptability, you can ease into autumn while maintaining your summer body. 

Reflect on Your Summer Body Goals

Before diving headfirst into a new season, taking some time for reflection is important. This helps you avoid the risk of running on autopilot. Acknowledge where you are and if it’s where you want to be. While fitness goals are often based on aesthetics and physical looks, don’t forget to assess how you feel energetically.

Discuss Achievements or Progress Made

Let’s start by focusing on the positive. Take a moment to celebrate the progress you’ve made during the summer. Whether you achieved your desired weight, improved your endurance, or simply felt more confident, it’s crucial to acknowledge your achievements. I’m sending you a virtual high-five! 

What Worked and What Didn’t

Then you can consider what strategies worked best for you, and take these with you into the new season. You can use these to help you further continue your success.

At the same time, reflect on what didn’t work and identify why. This will help you make any necessary adjustments. Anything that didn’t serve you, I suggest leaving behind with the heat of the summer. 

Importance of Setting New Goals for The Fall

A new season presents a great time to set new fitness goals. Yes, you want to challenge yourself, but your goals should be realistic and achievable. 

Fresh goals can also help keep you focused and motivated. It’s sort of like hitting a reset button. Whether it’s trying a new fitness class, running a 5k, or improving your strength, having clear objectives helps you stay on track. 

Create a Balanced Fall Workout Routine

As the leaves change color and the air turns crisp, it’s the perfect time to revamp your workout routine to match the season. Consider the changes in your lifestyle that come with the autumn. Maybe you have a big shift in your day-to-day schedule or the change in weather affects your daily routine.

A balanced fall workout routine is key to staying in shape after summer. Generally, you want to include strength training, cardio, and flexibility exercises—but this depends on your personal fitness goals. 

Embracing the Season

Fall offers a unique opportunity to embrace the changing weather and scenery. Incorporate activities that allow you to enjoy the season and help keep your fitness journey exciting and enjoyable.  

Suggestions for Outdoor Activities

Take advantage of the cooler temperatures and beautiful fall foliage by spending time in nature. Add outdoor activities like hiking, trail running, or road cycling to your routine. 

Incorporate Indoor Workouts

With the weather sometimes being unpredictable, it’s essential to have indoor workout options. Join a gym, try a new fitness class, or follow online workout videos to stay active come rain or shine. You should always be in control of your fitness routine, regardless of the weather conditions. 

Adjust Your Diet for the Season

Just as a revamp of your workout routine is beneficial, so is a refresh of your seasonal diet. With the arrival of fall, the produce that’s in season also changes. 

Importance of a Balanced Diet in Fitness

A balanced diet is crucial for maintaining your fitness levels. Your body is built in the kitchen, not the gym. You want to consume a variety of nutrients to support your workouts and overall health.

Healthy Seasonal Foods

Autumn brings a bounty of nutritious seasonal foods. Spice up your life by incorporating pumpkins, sweet potatoes, apples, and brussels sprouts into your meals for a healthy and delicious diet. One of my fall favorites is butternut squash—it makes for a delectable soup. 

Tips for Meal Planning 

Preparing meals in advance can help you stay on track with your diet and avoid unhealthy choices. And it’s a nice bonus when it can also help you save some money, right?

Break out your Tupperware and use batch cooking to meal prep for the week ahead. Crockpots are my go-to for making large portions—saving me both time and effort. They’re great for making soups, stews, and casserole dishes. 

With the weather getting colder, you might find yourself craving warm dishes. Incorporate your favorite seasonal vegetables and try new recipes. There’s a healthy version of just about any comfort food online. 

Aim for balanced, nutritious meals with a good mix of protein, healthy fats, and carbohydrates. You also want to prepare healthy options for on-the-go snacks such as nuts, seeds, and fruit.  

Staying Motivated and Consistent

Staying motivated can be challenging as the days get shorter. Set small, achievable goals and reward yourself for milestones. Keeping a fitness journal is a great way to track your progress. 

Strategies for Maintaining Motivation

Just as it’s important to set new fitness goals for the fall, you also want to create goals with actionable steps. Focus on short-term goals for the season to help you stay motivated as you succeed in reaching them. 

If you think of your workout as part of your daily routine, it can be easier to stick to your exercise plan. Just as you most likely wouldn’t skip eating dinner or taking a shower, don’t skip your workout. 

Benefits of a Workout Buddy

Not only does a workout buddy make exercising more enjoyable, but it also holds you accountable. Find a friend or join a fitness group to stay on track. Outside support helps you stay motivated, especially on the days you’d rather just lay on the couch and binge-watch your favorite series. 

As a competitive person, I enjoy doing monthly fitness challenges with a friend. It pushes me to stick to my goals and a little friendly competition doesn’t hurt. 

Importance of Rest & Recovery

Staying motivated and consistent on your fitness journey doesn’t mean you should neglect some R & R. 

Rest and recovery are just as important as your workouts. Make sure that you’re getting enough sleep, taking rest days, and incorporating activities like stretching and foam rolling into your routine.

Conclusion 

Figuring out how to stay in shape after summer is all about maintaining momentum and adapting to the changing season. 

Focus on your why—why did you start? On the days when you’re feeling unmotivated, remembering your why will propel you to work out even if you don’t feel like it. 

Start by reflecting on your summer body achievements and setting new goals for autumn. Then by creating a balanced fall workout routine, adjusting your diet, and staying motivated, you can continue to achieve your fitness goals. 

Remember, consistency is key—and with the right approach, you can stay fit and healthy year-round. Ready to change up your fitness routine with a new fall workout? Come work out with us at x2o Studio!