Nutrition by Dawn - Blog

As we transition out of summer and into the fall season, it's the perfect time to talk about movement and getting back into the groove of being active. Some people are naturally more active in the summer, like me—I love playing pickleball, going on hikes, and taking long walks when the weather is warm. Summer’s ideal for keeping the movement going, but for others, summer might mean more time lounging on the beach or enjoying barbecues with friends, leading to less intentional movement.

It's totally normal to let socializing and relaxation take over during these months, but now that summer’s winding down, it’s time to hop back on that fitness horse. And if you’re a fit pro or health coach, you might be working with clients who’ve also taken a summer break from their routine—these tips will help them too.

Step 1: Check Your Mindset

The first thing to focus on is your mindset. Some people think, “I’ve taken the summer off, so I’ll just keep going like this,” while others see the end of summer as a cue to get back into their routine. They’re ready to hit the gym, restart their daily walks, or pick up their regular fitness activities.

But what about the folks who don’t know where to start? That’s where we come in. And like anything else, it’s about taking it one small step at a time—think 1% improvements.

Today, commit to just getting up and moving, even if it’s for a short time. It could be a quick walk around your house, a 10-minute stroll around the block, or a shorter version of your usual workout. Every bit counts! You can also sneak in some simple strength exercises, like squats while you’re drying your hair or push-ups against the wall while waiting for your coffee to brew. It’s about finding those small moments throughout the day to reintroduce movement.

Step 2: Plan Movement into Your Day

While finding movement in the “nooks and crannies” of your day is great, it’s important to be intentional about it too. That means making time for it in your calendar.

For example, I block off the first hour and a half of my day as “me time.” It's a sacred space in my schedule where I do a combination of activities—some movement, stretching, reading, and planning my day. It helps me start the day with focus and calm, instead of rushing into things unprepared. Find a time that works for you, and make it a non-negotiable part of your daily routine.

Step 3: Get Support

It’s always easier to stay motivated when you have someone by your side. Whether that’s a walking buddy, a gym partner, or even a personal trainer, having a bit of accountability can make a huge difference.

Personally, I walk with a friend once a week, play pickleball with others as often as I can, and work with a personal trainer. I know that having someone else there pushes me harder and keeps me on track. Don’t hesitate to bring others into your routine—it can turn exercise into a social, enjoyable part of your day.

Step 4: Start Where You Are

This one’s crucial: don’t try to jump right back into where you left off if you’ve taken a break over the summer. Instead, start where you are, and gradually build up from there. It’s okay to scale down your activities and ease back into your routine—what’s important is that you’re moving forward.

I hope these tips help you (or your clients) get back into a regular movement routine, and as always, I’m here to answer any questions you might have! 

Here’s to a season of progress, movement, and living a life you love without sacrificing the things that bring you joy.