With summer coming to an end. Cooler evenings, shorter days, and slowly a routine setting in.
This is the time of year when there are two types of people.
Those who see the end of summer as bad news...
Discouraged by the return of busy schedules, cold office lunches, and mounting appointments... These same people put aside their workouts, healthy eating, and other healthy lifestyle habits, which are put on hold. Until October, when they realize they've
let themselves go and starting over seems even more difficult.
On the other hand, there are those who say to themselves: Finally, summer is over, I can get back to my routine!
Those who see the return to routine as an opportunity to resume their healthy
lifestyle habits. The perfect time to get back to a structure that helps them move forward.
The question is simple: which camp do you want to be in this year?
One thing is certain: you don't have to suffer through your return to routine, but it always depends on one thing: you.
And I want to guide you.
I want to help you make this period a springboard that will allow you to start off on the right foot, find a routine that works for you, while being able to manage your daily life.
The 3 steps to getting back into your routine:
Walk 8,000 steps a day
How?
- Park your car further away.
- Get up 20 minutes earlier to go for a morning walk.
- Take 5 minutes after each meal to digest, get some fresh air, and rack up steps.
- Listen to a podcast during an evening walk.
- Set aside a specific time each week to meet up with a friend.
- Take the kids to the park.
Only 49% of adults in Canada reach 7,500 steps per day, which is already considered a “physically active” level of activity.
Exercise is the best way to boost your mood, digestion, and health. Returning to work often leads to a return to a sedentary lifestyle. We often think that we absolutely must increase our training frequency to get moving, but walking is an easy form of exercise to incorporate and so beneficial.
Use protein powder.
Are you in a hurry in the morning?
Make yourself a smoothie.
Want to make nutritious snacks for the week?
Make yourself some energy balls.
Protein not only tastes great in your favorite recipes, but also ensures that you feel full after meals, maintain muscle mass, and reduce sugar cravings.
Adding workouts:
Your workouts can be simple—20 minutes, once or twice a week.
If that's the time you have available and the frequency that suits your schedule, then go for it!
The important thing is consistency, not quantity. You just don't want to stop completely. As a bonus, consider adding EAAs (which are essential amino acids) during your workout. They're a must for your recovery, energy, and hydration.
Ultimately, each season often brings new phases. It's perfectly normal to have to adjust. The important thing is to never stop completely, but rather to adjust to your current reality.
Lemon & poppy seed energy balls (10-12 balls)
Ingredients
- 1 cup quick oats
- ½ cup almond flour
- 2 tablespoons poppy seeds
- 1 tablespoon fresh lemon juice
- 1 tablespoon lemon zest
- 2 tablespoons FitcookFoodz sugar-free syrup
- ⅓ cup 0% Greek yogurt
- 1 teaspoon vanilla extract
Preparation
- In a large bowl, mix all the ingredients until you get a smooth, sticky texture.
- If the mixture is too wet → add a little oatmeal.
- If the mixture is too dry → add a little more yogurt.
- Shape the mixture into balls about 1 tablespoon each and place them on a baking sheet or plate.
- Form into balls about 1 tablespoon each and place them on a baking sheet or
plate.
- Refrigerate for 30 to 60 minutes before eating.
Coach Erica
naturopath and owner of Togetfit, a women's gym
Follow her on Instagram to learn more tricks.
Sources :
ParticipACTION. (2024, November). Key statistics and facts. ParticipACTION. Retrieved August 25, 2025, from https://www.participaction.com/the-science/key-facts-and-stats/
