Fall 2022: 5 Habits for Terrific Shape

Habits for Getting Back into Terrific Shape

Summer 2022 was a blast: long lazy days, late nights, snacks, drinks… Unfortunately, September is here and the scale shows that you’ve gained a few pounds. But there’s no cause for alarm once you know these 5 habits that will get you back into terrific shape

1.      The hydration habit: Drink water

To getting back into a terrific shape, drink water

Stay hydrated by drinking water instead of juice or soda.

Here are two great reasons to stay hydrated:

1 – Water helps you keep the weight off! When you drink enough, your stomach fills up and sends a signal to your brain saying that it’s full. Sometimes, when we think we’re hungry, we’re actually thirsty. Next time you feel like snacking, try drinking a tall glass of water and see what happens. If your hunger disappears, you just needed to hydrate. If you’re still hungry, have a healthy snack.

2 – Water gives you energy! It’s the only drink our bodies need. Without it, our systems can’t distribute nutrients properly, eliminate waste, or regulate body temperature. Since our bodies are made up of 60% water, when we don’t drink enough, they get dehydrated quickly and tire out. Going back to work after a long vacation is already exhausting enough, so don’t forget to drink water to stay healthy!

A little flat stomach digestion tip using water:

Drink a glass of warm water every morning, as soon as you wake up. The temperature of the water (not too hot, not too cold) helps get your system working again after a night of fasting. It also wakes up your intestinal transit, making your bowel movements easier and helping you maintain a healthy weight long-term. You can add a little lemon juice to maximize your vitamin C intake. 

To get an alarm that will remind you when it’s time to drink water, click here.

2.      The exercise habit: Set up a fitness routine

fitness habits for Getting Back into Terrific Shape
© Fitness Coach picture

Don’t underestimate the importance of physical activity!

It’s an essential part of losing weight and getting in shape, and has a positive impact on sleep quality, stress levels, anxiety and the immune system.

Use the Fitness Coach app to follow a training program that matches your needs and goals. If you don’t have much time, you can choose to do short, intensive sessions (for example, just 15 minutes) several times a week to get results.

Need more motivation? Read this article: Sports and Motivation 

If you’re not quite ready to make regular exercise part of your daily routine, at least try walking or riding your bike to work.

To burn even more calories, read this article: How to Increase your NEAT? »

3.      The nutrition habit: Take care of yourself

During the summer and on vacation, we let go and have fun. It’s perfectly normal. But once September rolls around, it’s time to lay off the ice cream, cocktails and other guilty pleasures. They are full of sugar and fat, and won’t help you keep up the pace at work or school!

Bring your diet back into balance by eating foods that are less processed and more natural, for a bigger dose of vitamins and minerals.

Whole grains and nuts that are high in magnesium have calmative properties, perfect for helping you deal with stress.

Fatty fish and oils high in Omega-3s, when combined with lowering simple sugars, will help improve your concentration and memory.

In a more general sense, eating right is highly beneficial for your entire system and all your physical reactions. Focusing on well-balanced meals and healthy foods will have a positive effect on your weight (loss of body fat).

4.      The sleep habit: Stop dawdling and go to sleep

Going to bed and getting up at set times is simple advice, and such an effective way to get your energy back.

At the end of the summer, we tend to be in a different time zone (made for staying up late and sleeping in).

sleep tips

To fix that, here are two tips:

  1. Minimize your screen time. Yes, it’s really hard, but screens make it more difficult to fall asleep and reduce sleep quality. A good book or a short meditation are two possible solutions to help you relax and settle into restful sleep.
  2. Starting tonight, go to bed 10 or 15 minutes earlier. Move your bedtime up every night, until you’re getting between 7 and 8 hours of sleep. You’ll see that it works, and it feels good!

5.      The organization habit, so you can finally stop rushing around

Habits for Terrific Shape

Running to catch the bus, get to appointments, pick up the kids, save a little time… The end-of-summer whirlwind strikes again!

Feeling overwhelmed causes unnecessary stress. To avoid it, you have to get organized. Sometimes we try to get too much done in a single day when it’s just not possible. It’s better to spread your tasks out.

Here are three tips:

  1. Make a to-do list at the beginning of the week of all the things you absolutely have to get done. Then set your priorities, and list the items on your list in order of priority. This will help you visualize your week.
  2. For every task, factor in extra time to cover unexpected delays. 
  3. Consider including specific windows of time for eating and/or cooking, exercising, and taking a little “down time” to rest (very important).

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