How to Stay on Track as Summer Turns to Fall

It’s officially Fall. How’s your motivation? As much as we love those long summer days, unless you live somewhere warm and sunny all year round, Fall (and Winter, but one thing at a time here!) can throw a real curveball into our fitness regimes. The days get shorter, the weather gets cooler, and the summer vibes disappear, taking your energy and motivation with it.

But it’s not just in your head. The change of seasons can mess with your cravings, energy levels, sleep habits, and motivation to consistently work out.

“I can only control my performance. If I do my best, then I can feel good at the end of the day.” —Michael Phelps

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Here’s how to stay on track as Summer turns into Fall.

Cravings, Diet, And Comfort Food

Why do we suddenly want sugar, fats, and comfort food when the days get darker and colder? Studies have shown that changes in temperature and light exposure can affect your appetite, leading to a desire for more calorie-dense foods. In short, you’re storing up more energy. For most, it’s easy to cave to the cravings, but for high-level athletes with strict plans, the Fall can be challenging as it tempts you to derail your progress.

If you’re serious about your goals, check out these tips to help:

1. Balance Your Food

You don’t have to eliminate all your favorite fall treats—you just have to find some balance! Swap out refined carbs for whole grains, aim for seasonal vegetables, and opt for leaner proteins where you can to help reduce overconsumption of fats and carbs.

2. Plan Your Meals

Meal planning is a great solution for combating cravings—because who doesn’t love ordering in when there’s nothing in the fridge to eat? Focus on building nutrient-dense, filling meals that will help you curb your cravings.

Energy Levels and Motivation

With shorter days, it’s common to experience a dip in energy. The sunlight can throw off your production of serotonin and melatonin, affecting your mood and making you feel more sluggish. Plus, it’s all too easy to skip a session when it’s dark, cold, and miserable outside.

Here’s what to do:

Keep Moving

The best way to fight feeling tired is to keep working out. You’ll boost your endorphins and help balance your energy! Whatever you do—do not skip your workout. Even if you’re a morning workout person and getting out of bed is extra hard during the darker days, we promise you’ll feel much better doing it than not.

You can also try to maintain motivation by switching up your routine with new and exciting exercises or moving to a mid-afternoon sweat sesh outside to get as much sunlight as possible.

Insist on working out outside? Don’t let the weather be your excuse. Gear up to get out.

Changes In Sleep

When there’s less sunlight during the day, your body’s production of melatonin can kick in earlier than usual, leading you to feel tired earlier and wake up groggier in the morning. Unfortunately, just because the sunlight changes doesn’t mean our alarms do. We still need to get a good 8 hours (not too much, not too little) of deep, restful sleep.

To help, try this:

1. Try Relaxation Techniques

Things like meditation can help your mind slow down, promote relaxation, and provide a deeper sleep. Even if you haven’t managed to get to bed at the right time for your regular sleep schedule, it can help you feel better rested.

2. Create A Sleep Routine

Light stretching, reading a chapter or two in bed, or even foam rolling (you know how much we love it) can help trigger your body to feel tired if you do the same ritual every night. Create a routine to let your body know it’s time to wind down.

3. Stick To Your Schedule

Yes, that early alarm is painful when it’s still dark out, but get up anyway (even on weekends). When you have a consistent sleep schedule, it will help you stay consistent as well, even as the seasons change.

4. Make Your Room Sleep-Friendly

Make your room as sleep-friendly as possible to provide full, restful sleep. This should help you wake up with more energy, even if it’s still dark. What do we mean by sleep-friendly? Zero distractions (plug your phone in outside), dark, and cool.

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Accountability Is Everything

Holding yourself accountable, even during the darker days, will get you through without falling off track. Whether you need a workout buddy, a new fitness class, or something else to keep you motivated, be sure to keep showing up to become the best version of yourself all year round. One more tip? Try gratitude.

“It’s not about positive thinking; it’s about taking positive action no matter what you feel.” —Jonah Oliver