Starting Over? No, You're Just Starting Again.

Anyone else feel like getting back into your routine after summer vacation feels like you're starting from scratch?

Maybe your workouts weren't quite the same this summer. Your schedule got thrown off. There were a few more extras in your diet than usual. And now getting back into your routine of exercising, dialing in your portions, cutting back on the extras feels like starting over. Don't let that feeling derail you. It's not starting over. It's getting right back into your healthy habits, not punishing yourself for the summer, and not chasing perfection. Consistency over perfection, every time.

Start simple: move daily, take your vitamins, drink at least 2.5L of water daily, do your meal prep, and instead of focusing on the big goal (i.e., losing 10 lbs, getting back to your squat weight from May, etc.), use every meal, snack, and workout as an opportunity to make a healthy decision and move the needle forward. Small changes, done consistently, add up to big results. That's the whole game. Stay focused on today. One day, one habit, one workout, one meal, one decision at a time.

A Few Tips to Get You Started

1. Write down your why. Your fundamental reason for keeping up with your healthy habits (i.e., daily movement, walks, meal prep, etc.). Boil it down to one sentence, or even just a few words, and put it somewhere visible, like the fridge. Let it keep you on track when motivation fades. Right now, mine is "Keeping Up with My Kids."

2. Prioritize strength. Aim for 2-3 solid strength training workouts per week. For the rest, move your body however feels good — yoga, Pilates, HIIT, running, pickleball, walks, and include a rest day (very important for muscle recovery and growth!). Consistency matters more than the specific workout.

3. Drink your water. Aim for 2.5L per day. It supports healthy digestion, reduces inflammation, and keeps you regular!

4. Make veggies visible and easy. Keep them front and center in the fridge. Right now my faves for snacking are baby carrots and snap peas. I love buying a variety of pre-washed leafy greens, and cabbage & kale slaws to add crunch to my salads. Veggies at meals and snacks add fiber and nutrients, so you fill up on high-fiber, high-nutrient, low-cal foods. Volume eating done right.

5. Use your hand as your guide. Include all the macros at each meal and pay attention to portions using your hand: palm-sized (just the palm, not your fingers) portion for protein, fist-sized for carbs, thumb-sized for fats. Simple, portable, no measuring cups required.

6. Slooooowwwww down. This week I set a timer for our family dinners, and it was a struggle to not finish our dinner before 15 minutes was up. One takeaway for me - around the 15 minute mark, I felt satisfied, and one night I packed up some of my food for leftovers. It takes 15-20-minutes for your stomach and brain to communicate fullness, so try and set a timer for meals and check in on your hunger. If you still have food on your plate, and you're satisfied, pack it away for tomorrow. Putting your cutlery down between bites is a simple reminder to chew properly and slow down.

7. Meal prep your faves. Fail to plan, plan to fail. Pick a couple of go-tos and prep a big batch so the healthy choice is already made for you on busy days. This past weekend I prepped my favorites: Protein Coconut Cold Brew for early morning workouts, Protein Yogurt Parfait - the most satisfying and delicious breakfast that I have everyday (yes, it's ok to eat the same breakfast daily!), Coconut Banana Bread (recipe below!), and Chicken Coconut Curry Soup — enough to carry me and my family through the first part of the week without a second thought.

Remember: small, consistent steps, one day at a time = BIG results.

Coconut Banana Bread

INGREDIENTS

• 4 ripe bananas, mashed

• 4 large eggs

• 1/3 cup honey

• 1/3 cup coconut oil (measured when solid)

• 1 tsp. vanilla extract

• 1/2 cup coconut flour

• 3/4 cup whole wheat flour

• 1/2 cups rolled or instant oats

• 3 tbsp. hemp seeds

• 1 tsp. baking soda

• 1 tsp. cinnamon

• 1/2 tsp. sea salt

• 1/2 cup dark chocolate chips or raw cocoa nibs for sugar-free

METHOD

1. Prep oven and pan: Preheat your oven to 350°F (175°C). Grease a 9x5-inch loaf pan or line it with parchment paper.

2. Mix wet ingredients (except for eggs): In a large bowl, mash 4 ripe bananas, mashed until mostly smooth with a few small lumps left. Add honey, coconut oil and vanilla and microwave for 20-30 seconds to melt the oil. Stir to combine.

3. Combine dry ingredients: In a separate bowl, whisk together coconut flour, whole wheat flour, oats, hemp seeds, baking soda, cinnamon, and and salt until evenly mixed. Coconut flour clumps easily, so break up any lumps here.

4. Create a small hole in the dry mixture, crack eggs into it, and whisk.

5. Fold the wet mixture into the eggs & dry mixture just until no streaks of flour remain — don't overmix.

6. Gently fold in the dark chocolate chips until combined.

7. Pour batter into the prepared pan and set timer for 55 minutes. Start checking at 45 minutes with a toothpick — it should come out clean or with just a few moist crumbs.

8. Let the loaf cool in the pan for 10 minutes, then transfer to a wire rack to cool fully before slicing. Store covered at room temp for 2 days or refrigerate up to a week; freezes well sliced.

Enjoy!!