After a fun-filled summer, it’s time to get back into routine. With the kids in school, you’ll have more structure in your day and more time to focus on work, the gym, healthy eating, and your own wellbeing.
Well-nourished, well-exercised, and well-slept children learn well, are happier, and also have a strong immune system.
Now is the time to put the healthy habits back into your day. How? Focus on three main pillars for health: healthy eating, physical activity, and a healthy bedtime routine.
1. Establish Healthy Eating Again
Cut Back on Summer Treats
Start by cutting all the summer treats off your shopping list. No more ice cream, ice lollies, buns, chocolates, or other junk foods your children may seem to have lived off this summer. Time to add back healthy foods and treats at home.
Healthy Meal Shopping
Buy fresh vegetables and meat/fish to make yourself cook. Start by making a list of all your family’s favourite meals (excluding take aways, pizza, etc). Ask your children to call out their favourite home-cooked foods. Write them down on a list and stick that to your fridge or keep in the car for inspiration.
Healthy Treat Shopping
Hummus and carrot sticks
Wholemeal crackers and nut butter
Apple and peanut butter
Bagel and cream cheese/smoked salmon
Mozzarella and tomato salad
Fresh fruit salad, vegetable sticks
Healthy Meal Preparation
Plan ahead if you’re busy and know you don’t have time to cook every night. Either cook for two nights, or set aside time at the weekend to cook and freeze one or two midweek dinners. Handy choices: lasagna, Bolognese sauce, beef stew, chicken pie, soups.
Healthy Eating Hack
Make sure to take time to prepare your meals, maybe even bringing the children or partner along into the kitchen to help cook. Enjoy eating your meals together. Even if you can’t all always eat together, do make a point of sitting down at the table to eat, sit with each other and catch up on the day. Put the phone down while eating. Scrap midweek TV meals altogether. Consider eating a part of your healthy lifestyle routine.
2. Physical Activity for All
Walk the Children to School
Walk the children to school. This can be your 30 minutes of daily exercise all done and dusted in the morning, and also sets up your children for a good morning at school.
Exercise wakes you up, gets your blood moving, and ultimately helps you and the children concentrate in the morning.
Get Back to the Gym
Now is the time to whip out the class schedule and sign up for your favourite classes before your days start to fill up again with work appointments, children’s activities, and other things. You should attend at least 1–2 classes per week, and aim to hit the gym 2–3 times per week in total.
You will have a stronger immune system for it, feel stronger, better and be able to keep up with demanding routines much more easily.
Benefits of Exercise
Exercise releases endorphins, happy hormones, that make you feel good. Exercise burns excess calories and fat, tines up your muscles, and improves your fitness. Get back to the gym today!
Note: it may take a couple of weeks to get back to the pre-summer fitness you had when you were in a proper routine. Don’t stress about that; just take it back a notch and enjoy watching yourself get fit as you get back to it.
3. Healthy Sleep and Bedtime Routines
Why Sleep is Essential
Sleep is absolutely essential for a strong immune system, for healthy growth, concentration during the day, and even for good moods. Without proper sleep your body will struggle to digest the nourishing food you’re eating, and your body won’t be able to keep up with your gym routine. So get some sleep!
Children’s Sleep Needs
Children need 9–11 hours of sleep every night. Cut back on those late nights during the summer. The shortening days are helping you by going darker earlier. Pull back 30 minutes every 2 days if your children are stuck in the late night mode.
Adults’ Sleep Needs
By the way, adults also need plenty of sleep to be at their best, so allow 7–9 hours of sleep time for yourself too.
Cut Out Blue Light
Switch on the night shift in your phone at 7pm. This cuts out the blue light, which is proven to keep us awake. Likewise, do the same for laptops or other devices. If you can’t do that on your TV, ensure you sit far enough away from it to reduce the light impact.
You should switch off the TV 1 hour before bed altogether and instead opt for finishing off light housework or, better yet, “me time” such as reading a good book.
Start Your Healthy Schooltime Routine
A strong immune system, more energy, better moods and sharper concentration all come from the basics: healthy eating, physical activity, and healthy sleep. Now is the perfect time to get yourself and your family back on track after the summer.
Ready to Get Back on Track This Schooltime?
A new school year isn’t just for the kids it’s your chance to reset too. With routines returning, now is the perfect time to focus on your health: fueling your body with nourishing meals, building strength at the gym, and restoring energy through better sleep. Small, consistent steps can make a big difference in your immune system, mood, and daily focus.
At Gym Plus, our expert team and welcoming community are here to help you ease back into your routine with motivating classes, flexible training options, and support to keep you on track all season long.
FAQs
I haven’t worked out all summer. What’s the best way to get started at the gym again without getting hurt?
Ease back in with lighter weights and focus on good form, not intensity. Your strength will return quickly. For a structured and safe return, try a group class.
How can I encourage my kids to eat healthier after a summer of treats?
Make it a family effort. Involve kids in cooking healthy meals, lead by example, and swap out treats gradually rather than banning them completely.
What are some tips for staying motivated with my new routine after the first few weeks?
Schedule your workouts in your calendar. Stay accountable by joining a class or finding a gym buddy. Focus on small, consistent goals to build momentum.
What’s the best time of day to work out when you have a busy family schedule?
The best time is the one you can stick to. Whether it’s early morning, a lunch break, or evening, choose whatever time fits your schedule most consistently
