It’s that time of year again. School’s back in session. The kids have stopped nagging you all day. It’s dusk by 7PM. And except for a bit of late-season luck, rooftop cocktail sunsets are now just a memory.
We love/hate September for all the things it represents. Yes, it’s the end of long, sun-filled days, scantily clad tan flesh, spontaneous beach days, and a break from the grindstone.
But the end of Summer presents us with an opportunity. I remember how exciting it was to buy all new school supplies and plan out all my first week of Fall outfits. Fresh looks, color-coordinated folders and pens, and a chance to “do everything right” this year. No matter how old we get, it’s hard to escape the back-to-school feelings that come after Labor day. Especially now, as much of the world is finally (for real this time) getting back to the office.
So while it’s not exactly “new-year-new-me” season, we have the opportunity to course correct and begin to re-implement some of our more important life goals. After working with a few hundred clients for more than a few years, there seems to be a recurring Big 3 that people want to tackle when summer ends: exercise more, eat healthier, and sleep better.
As much as I’d like to snap my fingers and be in perfect shape instantly, I know that big changes don’t happen overnight. In the same way that your summer wine and cheese layer didn’t just magically appear on your waistline, positive change happens through a buildup of actions and habits over time. So rather than trying to force a wholesale lifestyle overhaul, let’s look at the small daily habits that lead to big, lasting results.
Let’s start with exercise. My advice here is to get to the gym, strength train 3 days per week, do cardio on your off days, and practice some kind of mobility/stretching at least twice per week. But that’s a LOT to take on if you’re not used to it. It’s a lot to manage even for an experienced fitness buff who has a job, family, and life outside the gym.
So we’ll break it into pieces. One of the easiest ways to become consistent with exercise is to have a dedicated gym bag that’s always ready to go. Keep it packed with gym clothes, a water bottle, maybe a heart rate monitor, and a pair of gym shoes. Keep it by the door as a visual reminder that it’s time to work out. If the gym isn’t your thing, keep a pair of running or walking shoes in plain view as a cue to get outside and get moving.
You don’t need a complicated mega plan. All it takes is small daily steps and some visual cues in your environment to take the necessary action.
The same is true for your diet. Have you been eating lobster rolls and kettle chips all summer long? Maybe with a few cold summer ales or a too-delicious orange wine? (If health were no concern, I would eat this every day).
If you try to run in the other direction toward Sober September with a side of plain chicken and steamed broccoli, you’re setting yourself up for failure. Start with small, manageable steps. One way to get (and stay) lean is to center each meal around a lean protein source. Not just dinner, but every meal. Make sure your plate always contains high-fiber fruit and veggies (even breakfast). Starchy carbs are okay, but avoid them on days that you’re not particularly active.
The final piece of making this all work is managing your sleep. Good sleep is underrated. And just because your eyes are closed for 7+ hours doesn’t mean you’re sleeping well. Deep sleep is correlated with leaner body composition, higher muscle mass, and lower stress levels.
You’ve definitely heard this one before: stop looking at your phone before bed. Seriously, don’t do it any more. If you use the phone as an alarm clock, set it hours before bed and then put your phone away. Set a sleep mode to start at bed time (i.e. no sounds or screen light-ups). The light of the screen interferes with melatonin production (essential for sleep). And whatever pointless crap we’re taking in (news, instagram, etc.) keeps our brains active when they should be winding down.
Once you’ve tackled the phone habit, make sure you’re sleeping in a dark (think bat cave), cool room. If it’s noisy, use a white noise machine. Deep breathing, meditation, gratitude journals…these things all have a proven link to deeper sleep.
Summer is definitively over. And that’s kind of a bummer. But the return to a predictable routine gives a chance to take control and go after what’s important in life. So whether or not you run out and buy a new fall wardrobe and a matching Trapper Keeper, it’s a great time to harness that back-to-school and get some things done.
