How to beat the September Blues and get back into a post-summer workout routine

So, you worked hard shredding your body ready for bikini season then fell out of your routine during the long summer holidays? You’re not alone. Balmy summer evenings and the warmer weather make it all too easy to overindulge.

We urge you to embrace September and make it your time to get back into a routine.

Why? The gyms are quieter, the kids are back to school and the build up to Christmas hasn’t got underway. Here’s how:

Create a new playlist

First things first. Being in the zone means more energy and more results. Fact. You can perform up to 10% better with music! According to research, listening to music such as Eminem can increase performance and endurance. Plus, it distracts you from feeling the pain.

If you have burned through all of Spotify’s workout playlists and are in need of some musical inspiration, Timeout has recently published the top 50 workout songs to get you planning your soundtrack to autumn right now! Come on now, let’s Push It.

Try something new

You are never too old to stop learning. Take advantage of the back-to-school vibe and be inspired to take up something new. As well as being good for your body, learning something new is good for your mind. Here are the benefits:

• Improves your fitness level
• Increases your confidence
• Meet new people
• Improves agility, coordination
• Expands your horizons

Does your social life need a refresh? Try a new group class.

Use weights to sculpt

Weight training is perfect for sculpting your body. If you want to be looking great ready for the party at the end of the year, now is the time to start. It really takes your fitness to the next level. Only two out of five women use weights in their routine but Women’s Health Mag finds that women who included weights in their workout lost up to 40% more fat. What are you waiting for?

Make a date with yourself

Decide what is realistic, start slow and get the time booked into your diary. It’s true that people who stick to their routines the most, schedule them, like they would any other appointment. After three weeks of regular exercise your body will get back into the swing of things.

Look ahead to Christmas

Summer is not the only time to show some flesh. Think of all those festive parties, and that short, sequinned number hiding away in the back of your closet. If you want to look, and feel great by December, start right now. Visualise how you want to look and feel in three months time and then give your body that gift of getting to that place.

Match your diet to your routine

Nutrition goes hand-in-hand with a workout routine. Plus, our bodies need additional nutrition as summer comes to an end. Pack in the (lean) protein, up your intake of fresh vegetables and keep processed food, sugar, and dairy to a minimum. Instagram is the place to go for some fitspiration. Check out The Huffington Post’s round up of the best healthy food Instagrammers or just use #healthyfood and explore.

Show us what you are doing this autumn on Instagram by tagging us (@trevorlindenfitness) – we love to see what you are up to.

LONG POWER BOWL

Gluten-Free, Soy-Free, Refined Sugar-Free, Vegan, Nut-Free*

Makes: 8 servings

Prep time: 25 minutes

Cook time: 35 minutes

Nutritional information

Ingredients

FOR THE ROASTED VEGGIES:

• 3 small (680 g) sweet potatoes, peeled and chopped (4 cups)
• 4 cups (500 g) brussels sprouts, trimmed and halved
• 1 medium (800 g) cauliflower, chopped into small florets (4 heaping cups)
• 1 medium (230 g) red onion, peeled and chopped
• 2 large (500 g) red bell peppers, seeded and chopped
• 3 tablespoons (45 ml) extra-virgin olive oil, divided
• Salt and pepper to taste

FOR THE QUINOA:

• 2 cups (400 g) uncooked quinoa

FOR THE FRESH VEGGIES:

• 1 medium (370 g) English cucumber, chopped
• 1 medium (135 g) bunch green onions, chopped
• 2 cups (255 g) grape tomatoes (1 dry pint)

FOR THE POWER BOWL TOPPINGS:

• Chopped lettuce/greens (Romaine, Iceberg, Kale, etc.)
• Salad dressing
• Ripe avocados
• Cooked beans or lentils
• Nuts and seeds (Hemp hearts and roasted pepitas)
• Hummus or pesto
   

Directions

1. Position two oven racks near the middle of the oven. Preheat the oven to 400 F (200 C) and line two extra-large (15*21 inches) rimmed baking sheets with parchment paper. It’s important to use extra-large baking sheets so there’s enough room for all those healthy veggies.
2. Divide the chopped, “to-be-roasted” veggies onto the baking sheets. Drizzle 1 and 1/2 tablespoons of oil over top each sheet and toss the veggies until they’re fully coated in the oil. Sprinkle generously with salt and pepper.
3. Roast the veggies for 30 to 40 minuets until fork tender and golden. There’s no need to rotate/move the pans or flip the veggies halfway through baking unless you’re particular about even cooking.
4. While the veggies are roasting, add the quinoa to a large pot along with 3 and 1/2 cups (875 ml)water. Stir. Bring to a simmer over medium-high heat, then immediately reduce the heat to low-medium, cover with a tight-fitting lid, and cook for 12-14 minutes, until the water is absorbed, and the quinoa is fluffy. Remove the lid and fluff the cooked quinoa with a fork.
5. While the quinoa cooks, chop the cucumber and green onions. Rinse the tomatoes. (Hold off slicing them until just before serving)
6. Remove the roasted veggies from the oven. Once mostly cool, transfer all of the veggies and quinoa into containers, seal with airtight lids, and place into the fridge for up to 4 days.
7. To make the power bowls: Add a couple generous handfuls of chopped lettuce/greens to the bottom of a large shallow bowl. Drizzle with a bit of dressing and toss the lettuce/greens until coated. Top with spoonful of your prepped food (quinoa, roasted and fresh veggies)- Warm up the quinoa and roasted veggies first! Now, add diced avocado, more salad dressing, cooked beans or lentils, nuts and seeds, and hummus or pesto. Keep the power bowl flavours interesting by changing up the toppings each day!

*Make it nut-free: Top your bowl with seeds (such as roasted pepita seeds and hemp hearts) instead of nuts and make sure your dressing is nut-free