How To Bounce Back After Summer

How To Bounce Back After Summer

Something about summer just says ‘let go.’…..


Let go of repetitive routines, rigid restrictions, and inhibitions….for the most part.

Which is all great in the moment, but come September we start to notice our slacks fit a little more snug then we remember.  Perhaps bottomless brunch mimosas, Friday 2 for 1 Tacos, and BBQ Sundays and weren’t always the best choice.


But hey, it happened, we had a great summer and now it’s time to get back to business.


So how do we bounce back from a summer of yolo?




First, don’t dwell on it. It’s important to kick back every now and then and let loose.  It’s good for our mind, body, and soul! The most important part is not giving up on our long terms goals but knowing how to get back on track, which is exactly what I am going to teach you how to do in this blog.  


Altering A Bad Habit


It takes at least 21 days to create or change a habit and we all know that riding a habit cold turkey is darn tough. Your habits may play a part in your routine or possibly filling a void in your life.  If we rid it completely, you can be left feeling anxious, empty and unsatisfied.  Instead of deleting the habit from your repertoire, I encourage you to find a healthy alternative.


For example: If you know that post-dinner you always crave something sweet, instead of walking into the kitchen to grab your usual guilt enhancing dessert, opt for heating a glass of warm non-dairy milk with cinnamon or making a naturally sweet, caffeine-free tea. Both of which are personal favs! You’re still satisfying the late night sweet tooth but in a much more goal supporting way.





Supplying our bodies with the right nutrients provides the energy and focus we need to execute our goals.


So what does that look like?


The essential part of any clean diet is eating real foods. This means cutting out packaged and processed items. This also includes refined sugar. The easiest way to set up your meals is by ensuring your plate consist of 50% vegetables and greens, leaving the other half for fat, protein, and complex carbohydrates such as yams, quinoa, lentils, etc.


The world’s best appetite suppressant is real food. Our bodies are smart. When you give it the nutrients it needs, it has little reason to ask for more.



Preparation. The key to success.


‘I was doing great until…… my friends birthday, a work event, I was so hangry I almost ate the barista’s hand as he rang in my muffin’.


We’ve heard it all before. When the hangry clock strikes, anything, and everything becomes fair game.


Do yourself a favor and avoid this leap backward by putting aside an hour or two each week to set yourself up for success. This may seem like a lot but ask yourself, how much time do you spend watching TV? On social media? Playing/talking with your cats? No? Just me on that last one?


Believe me, if you’re serious about reaching your goals, you can find the time to prepare your meals.


Make your prep time enjoyable by pouring yourself a tasty cup of tea or kombucha, put on some tunes or a podcast and get to it!  


Schedule your prep time each week as if it were an important business meeting. Take it seriously, look forward to it as you are one step closer to reaching your goals. Then schedule some time to respond to all your messages about what your secret is for looking so darn good these days.


Read more about meal prep here



Sweat, Sleep and Staying Positive


The trifecta when it comes to living your healthiest, happiest life. We all know the importance of getting a good sweat on. It supports the body’s natural detoxification process, increase serotonin (our happy hormone), increases energy and metabolism, and is crucial for maintaining strong bones especially as we age.


Often, we don’t take our sleep as seriously. Sleep is just as important as it is our body’s chance to rest, replenish, rebuild, and digest. We work hard all day to stay on top of our eating habits, to get a solid workout in, and to stay hydrated but it’s when we sleep where all the hard work comes into play.


To ensure you’re getting the most out of your sleep time refrain from blue lights at least half an hour before bed. This means reducing computer, phone and TV time as you approach bed curfew. Opt for reading a book, writing in your journal, yoga or meditating.


The other piece of our wellness trifecta is staying positive. More and more studies are being released showcasing the power our mental state has over our wellbeing and physical appearance. Our minds create matter. For example, if we look in the mirror every day and tell ourselves ‘You are fat.’ It sounds crazy but our body listens and if we keep telling ourselves we’re fat, then we will stay fat. Versus looking in the mirror each day and saying ‘I am beautiful and my hard work is paying off’. You will start to notice changes in your body that support your efforts. 



A little reminder goes a long way.


Your goals, intentions, and motivations are set until…. oh hey, is that a cookie?


You’re a busy human, in this day and age we all are and we need little reminders of what it is we’re after. That’s why I recommend to all my clients that they keep a Goal Guide journal on hand and little reminders around their house and office that will help them stay on track.


I’ll have my clients refer back to their journal where they’ve logged their goals, inspiring quotes, and motivating thoughts a few times each day to keep them focused and driven.


One of my absolute favorites was when my client put a Post It on her fridge reading  ‘Are you really hungry or are you bored? That’s what I thought. Get back to work!’


Most importantly, take it one day at a time. You are worth the effort, the hard work, and you have every right to live your best life right now.



Your Nutrition & Fitness Coach

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With a full 360 holistic approach to nutrition, fitness and lifestyle, nutritionist, health coach, and trainer, Chara Marie has helped women all over achieve their health, wellness, and weight loss goals.

Through easy to follow programs, one on one coaching and a good sense of humour,  she helps you discover, connect, and unleash your inner bad-ass, body confident babe.

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