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  1. Home
  2. The Morgan Sports Blog
  3. Transitioning Your Summer Fitness Routine Into Autumn

Transitioning Your Summer Fitness Routine Into Autumn

Date Posted:21 April 2022 

Transitioning Your Summer Fitness Routine Into Autumn

By Courtney Pruce

Personal Trainer and CLIF Bar Ambassador

Bright and warm 6 am starts, longer evenings, and workouts in the park. Summer is the best time of the year to be active and get out of just using the gym. But then autumn creeps in, then winter comes. The days start getting shorter, darker, and colder. The commute to work is dark. The commute home is dark. We all want to just go home, snuggle up in bed and not get back out until we have to. It's hard to keep up your training during the colder seasons, but alas, nature won't adapt to us: so, we must adapt to nature! As a personal trainer and CLIF Bar ambassador, I encourage you to embrace the seasons, continue to #feedyouradventure and get a plan in place so your goals don't suffer!

KEEP MOVING

Get up and get moving! During the summer, we tend to just get up and get it done before it gets too hot. This is a great routine we embrace as getting it done and dusted and out the way, first thing helps us to make healthier choices throughout the day. All we need to do when transitioning into autumn is, not change anything! Keep that routine and mindset; commutes home from work get darker and colder, so don't leave it to the evening and risk feeling de-motivated by the time you leave work. Keep hold of the summer morning workout routine - don't break the habit.

MINDFULNESS

Re-group, re-focus set new goals. It's so important to take a step back sometimes and give yourself some well-deserved kudos, or even a little kick up the derrière (we all need that sometimes!). Recognise and appreciate what you achieved, or perhaps didn't quite get around to achieving during the summer months, and aim for new heights this autumn. Write your goals down so you can physically visualise them and make sure the list is accessible to you at all times to remind yourself of why you're doing what you're doing. But remember, set achievable goals and even more importantly in realistic time frames, track your progress, and don't dwell on what didn't happen for you this summer. Just focus on the here and now and what you want to achieve; after all, it's a marathon, not a sprint!

ACCEPT THE SITUATION

The weather only gets worse throughout the colder months, so we need to embrace the fact that our workouts will probably transition to training inside. Just have a plan in place: a fun home workout using your surroundings or if you think you'll end up in bed watching Netflix (we've all been there), join a gym, a club, or try out a new team sport; become a member somewhere!

TV WORKOUT

Yes, you heard correctly. There's nothing wrong with binge-watching the latest series on Netflix and trashy soaps, but it tempts us to sit down and show some serious sofa-loving for hours-on-end. If you're tempted by chilling in front of the TV, choose to do something active whilst watching! For example, an incline walk or jog on the treadmill, get on the bike or cross trainer, and watch with headphones. You could also stretch and foam roll whilst watching TV, giving your body some well-deserved TLC. If you can't quite bring yourself to get to the gym, do some HIIT bodyweight intervals during the commercial breaks at home!

DITCH THE EXCUSES

So, I'm giving you a bit of tough-love here people. Make. Training. Mandatory. Ditch the excuses and don't let the seasonal changes affect your mood or motivation. Weather is not an excuse! You need to find new motivation or ways to train that you enjoy, to prevent any Sofa-TV-Doritos-Ben & Jerry's-Mishaps. A great way to make sure your training is a priority is to schedule your workouts in your diary as if they are just as important as every other task in your day-to-day life. Treat it like an important meeting or anything else on your Must-Be-Done-Today to-do list.

H20

During summertime, we naturally focus more on hydration because we are often very hot, sweaty, and thirsty, but as the cooler weather creeps in, we tend to forget to hydrate as we are colder and less thirsty. But lack of hydration can lead to lack of energy, feeling under energised and sleepier. This can then lead to unnecessary snacking, and mistaking thirst for hunger. Drinking water also helps you feel fuller and only eat when you're hungry. Hydration is also pivotal in helping transport essential nutrients that provide energy. Combining adequate hydration with a CLIF Bar (chocolate chips are my favourite!) will give you the essential energy you need to complete a full workout successfully. If you're struggling with cold drinks on a cold day, embrace the weather and opt for lots of tummy-warming green teas or hot water with lemon and ginger.

S-QUAD GOALS

Get an accountability buddy or group! It's harder to skip out on your workout if it involves you letting someone else down and flaking on them last minute. Organising training, workouts, and runs with a friend, group, or family member helps keep you accountable and makes you show up. Share your goals with someone you trust who will keep you accountable and train with like-minded or motivational people that are going to be rooting for you to succeed and achieve. Working out is also better fun when you're not going at it alone.

STYLE IT OUT

Get some new gear and dress for the occasion. Obviously, materialism isn't everything and isn't essential but there's nothing like a fresh pair of kicks or gym clothing to get you motivated and ready to smash your workouts, especially some warm clothes if you're braving the outside (snaps for you.) It's a bit like when you buy new stationary going back to school on the first day - there is something about the shiny new pens and pencils that motivate you to get back to it!

PLAN B

If you've planned to go for an outdoor run or cycle and you wake up to a heavy downpour and a wet miserable morning, have a backup workout plan written down and in place. An indoor bodyweight workout using the furniture is great, or even by making sure you have access to the local gym, so you can carry on with your training plans for the day! Don't let the weather determine your motivation for the day so that backup plan is essential.

SHUT-EYE

I cannot stress how important getting enough sleep is, especially as it gets harder to get up as the mornings get darker. It's even harder when you haven't had enough sleep and you're tired! Make sure you are getting a minimum of 7-8 hours per night so you have the essential energy to fight the dark morning struggles and stay motivated. Getting ample sleep is also important for recovery, preventing your body from being in a state of stress and aids fat loss.

EQUIPMENT

Getting the right equipment for your clients is the most important factor in ensuring they are safe and continue coming back for more. Morgan Sports offers one of the largest inventory ranges of commercial fitness and boxing equipment in Australia. This ensures that we provide you, with the latest technology and most up-to-date fitness equipment. 
 

 

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This privacy policy sets out how we uses and protects any information that you give us when you use this website.

We are committed to ensuring that your privacy is protected. Should we ask you to provide certain information by which you can be identified when using this website, then you can be assured that it will only be used in accordance with this privacy statement.

We may change this policy from time to time by updating this page. You should check this page from time to time to ensure that you are happy with any changes.

What we collect

We may collect the following information:

  • name and job title
  • contact information including email address
  • demographic information such as postcode, preferences and interests
  • other information relevant to customer surveys and/or offers

What we do with the information we gather

We require this information to understand your needs and provide you with a better service, and in particular for the following reasons:

  • Internal record keeping.
  • We may use the information to improve our products and services.
  • We may periodically send promotional emails about new products, special offers or other information which we think you may find interesting using the email address which you have provided.
  • From time to time, we may also use your information to contact you for market research purposes. We may contact you by email, phone, fax or mail. We may use the information to customise the website according to your interests.

Security

We are committed to ensuring that your information is secure. In order to prevent unauthorised access or disclosure, we have put in place suitable physical, electronic and managerial procedures to safeguard and secure the information we collect online.

How we use cookies

A cookie is a small file which asks permission to be placed on your computer's hard drive. Once you agree, the file is added and the cookie helps analyse web traffic or lets you know when you visit a particular site. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences.

We use traffic log cookies to identify which pages are being used. This helps us analyse data about webpage traffic and improve our website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system.
Overall, cookies help us provide you with a better website by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us.
You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of the website.

Links to other websites

Our website may contain links to other websites of interest. However, once you have used these links to leave our site, you should note that we do not have any control over that other website. Therefore, we cannot be responsible for the protection and privacy of any information which you provide whilst visiting such sites and such sites are not governed by this privacy statement. You should exercise caution and look at the privacy statement applicable to the website in question.

Controlling your personal information

You may choose to restrict the collection or use of your personal information in the following ways:

  • whenever you are asked to fill in a form on the website, look for the box that you can click to indicate that you do not want the information to be used by anybody for direct marketing purposes
  • if you have previously agreed to us using your personal information for direct marketing purposes, you may change your mind at any time by writing to or emailing us.

We will not sell, distribute or lease your personal information to third parties unless we have your permission or are required by law to do so. We may use your personal information to send you promotional information about third parties which we think you may find interesting if you tell us that you wish this to happen.

If you believe that any information we are holding on you is incorrect or incomplete, please write to or email us as soon as possible at the above address. We will promptly correct any information found to be incorrect.