Back in shape after the summer break: 10 tips for women to do it easily and effectively

This summer was amazing, full of adventure, rest and relaxation. However, you may have enjoyed a little too much food and comfort food, which made you feel less active and fit. Summer is slowly coming to an end, but that doesn't mean your fitness goals have to end with it. After summer fun, vacations and picnics, many of us may feel a little "lazy" from regular workouts. But now is the perfect time to get back in shape and resume your workout routine.

If you're wondering how to get back to exercising and regain your energy and strength, you've come to the right place! Here I'll reveal proven tips and advice to help you get into shape sustainably and long-term after the summer break and start exercising again with enthusiasm and motivation!

The main reasons to be active

There are several reasons why you should take your physical activity seriously after summer (preferably even over summer if you treat fitness as a lifestyle) and these are mainly health and vitality - regular movement is the foundation of health. Exercise improves heart and vascular function, strengthens bones and boosts immunity. Have you come back from holiday feeling tired, exhausted and can't get in the right frame of mind? Regular training will help you restore energy and vitality.

We also address weight - the summer season is often associated with various temptations in the form of ice cream, grilled food and refreshing cocktails. A return to exercise, a healthy diet and regular drinking and sleep, will help you keep your weight under control and shed any summer pounds. Another important factor is mental wellbeing - as we know from experience, physical activity has a positive effect on our mental wellbeing. Exercise releases endorphins, the so-called "happy hormones", which improve mood and reduce stress.

Returning to exercise can help you cope better with everyday challenges. I'll also include improving your fitness here - if you've been indulging in rest over the summer, you may have fallen out of shape, and returning to regular training can help you rebuild strength and stamina, which can be useful not only in sport but also in everyday life. Don't forget to reach your goals, too - if you set fitness goals before or during the summer, getting back to training is a necessary step towards achieving them. Always remember why you started or want to start and go for it. Without regular exercise, it's hard to make significant changes and improvements.

Also, one more tip to start exercising after the summer, and that is to prepare for fall activities - as fall is the ideal time for a variety of outdoor activities such as mountain biking, hiking, running and other sports. Regular training will help you prepare for various activities, take advantage of the autumn beauty of nature, and shape your figure to boot. You will then be more active in the winter and the rest of the year until summer, as your body gets used to the active regime and you feel good with movement.

So whether you're a beginner or a seasoned athlete, getting back into shape after the summer break has many benefits for your health, well-being and goal achievement. Let's get together to show you tips and tricks that will make it easier to get back to training and help you regain your energy, strength and motivation leading you to incorporate exercise and this overall healthy active lifestyle as a routine.

10 tips on how to do it

1. Set clear and realistic goals:

I recommend that the very first place to start is by setting clear and realistic goals. Goals will help keep you motivated and give you a point of direction. These can be about improving fitness, losing weight, achieving a specific athletic performance, and so on. Don't make them too big. It's better to give yourself small goals and slowly achieve them, as this will make you happy and motivate you to keep going, rather than giving yourself one big goal that is several months or years away. You may find that you feel like you are not moving anywhere, that you are standing in one place and losing motivation.

2. Start slowly:

Don't start training at full strength right from the beginning. Instead, start slow and gradually increase the intensity of your workout. Don't count on lifting what you did before the very next workout. This will reduce your risk of injury, prevent burnout, and help you improve gradually and in quality.

3. Plan your training:

Many people skip this point and for me it's a shame, as without a plan you will move much slower than with a plan. Plan your workouts in your diary for example and stick to them like any other commitment. Careful planning will help you maintain regularity and discipline.

4. Try new activities:

If you don't feel like going back to your old exercise routines, try something new. You may have discovered a new passion during the summer, such as swimming, yoga, or maybe a dance class. New activities will not only refresh your workout, but also bring you new motivation and the joy of exercise. In my experience, I enjoy working out at the fitness center the most, and alternating it with other activities such as skating, biking, or running also enlivens my exercise routine and makes me feel more fulfilled.

5. Find a workout buddy:

Exercising in a pair or group can be much more fun and motivating. Find a workout buddy or join a group workout or you can find a personal trainer who will be there to encourage, help and motivate you.

6. Reward yourself for your achievements:

Set a reward for achieving certain goals or for training regularly. For example, it can be a spa weekend, a favorite beauty treatment, buying new sportswear that you deserve for your efforts, etc.

7. Be patient:

Getting back into shape after the summer break can take some time, for some it takes more time, for others less but that's perfectly fine. Beginnings are always hard and if you were used to training before the summer, your body will adapt quite quickly and you will be fit again after a few weeks. The important thing is to stay patient and not get frustrated if the results don't come right away. Every step towards improvement is important.

8. Follow a healthy diet:

Training also includes a healthy diet, which is essential for body shaping. Go back to a balanced diet with plenty of fruits, vegetables, protein, healthy carbohydrates and fats. Avoid excessive sugar intake and stop sugary sodas.

9. Be mindful of your drinking regime:

Lack of hydration can affect your fitness and performance. Make sure you drink enough water throughout the day, especially before, during and after your workout. Starting to drink more again may be a problem for a few of you, but I have a little tip for you! Take large water containers like a 2 litre barrel to work or school and if you put it in front of you at work or anywhere else, I guarantee you will drink more often than if you remember to drink a small glass of water 3 times a day. If you don't have a barrel, a pet water bottle will suffice, which we always refill after you finish it and your drinking regime is complete in one go!

10. Keep a regular sleep schedule:

Lack of sleep can reduce your energy and affect your body's recovery after a workout. If you've been enjoying the summer to the fullest, you certainly haven't been sleeping much. Now you need to sleep at least 7-8 hours a day again to be fully energized for training and daily activities.

Returning to regular exercise and a healthy lifestyle may at first seem like a task that comes with responsibilities and demands on your time and physical energy. However, remember that exercise should not only be a commitment, but also an opportunity to take charge of your health and well-being. Look at exercise as an adventure that you can look forward to every day. Exercise should not be seen as an obligation, but as a gift to yourself.

It is time that you set aside for yourself, for your health and well-being. So grab your favorite athletic shoes, put on comfortable and stylish sports clothes and head outdoors or to the gym. See every step, every mile covered, every weight record broken as a step towards a healthier, happier and more energetic you. You are on a journey to improve yourself, and that is one of the most valuable investments you can make in your life. So go at it with enthusiasm and determination, and soon you'll feel better than ever.