Latest / Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40 / 45. Why August Is the Best Time to Rebuild Your Fitness Routine

Transcript

45. Why August Is the Best Time to Rebuild Your Fitness Routine · Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

• 0:00
  SPEAKER_00: If you know me, you know that I love summer.
• 0:02
  SPEAKER_00: I am a sunshine seeker at heart.
• 0:04
  SPEAKER_00: We moved here to the Pacific Northwest 15 years ago, and I learned pretty quickly that summer actually doesn't begin here officially until after July 5th.
• 0:14
  SPEAKER_00: So May and June, we can't count on sunny skies, but usually, soon right after July 4th, we can count on warm weather and we all head outside to enjoy the lakes and the mountains and the hiking trails and those long summer nights.
• 0:27
  SPEAKER_00: And if you're like me, you wait for it all year long.
• 0:30
  SPEAKER_00: So when it finally arrives, we want to soak up every minute.
• 0:34
  SPEAKER_00: And August and September here are usually just as beautiful.
• 0:37
  SPEAKER_00: But somewhere around now, at the time of this recording, beginning to mid-August, I always notice this shift.
• 0:44
  SPEAKER_00: It's hard to explain, but it's just like the energy changes.
• 0:47
  SPEAKER_00: And those carefree summer days start to give way to focusing on our schedules and our to-do list.
• 0:53
  SPEAKER_00: And you can almost feel everyone moving from vacation summer mode to let's get organized mode.
• 0:59
  SPEAKER_00: I'm feeling that shift in my own family right now.
• 1:01
  SPEAKER_00: So one of my daughters, my eldest, did not come home for the summer because she's working and she stayed near campus.
• 1:06
  SPEAKER_00: And this weekend will help my middle daughter move back into college.
• 1:10
  SPEAKER_00: This will be my first one moving into a sorority house.
• 1:12
  SPEAKER_00: So that'll be a different experience.
• 1:14
  SPEAKER_00: And then the day I get back, we'll be taking my youngest daughter, who will be a senior, to get her senior photos.
• 1:21
  SPEAKER_00: So maybe your season looks different, but the chances are you're feeling that shift too.
• 1:25
  SPEAKER_00: Whether it's kids heading back to school or heading into college, or maybe work picking up after summer mode, or simply life just settling into a different routine and rhythm.
• 1:36
  SPEAKER_00: This time of year always has a way of reminding us that a new season is coming.
• 1:40
  SPEAKER_00: And the problem is that routines don't just magically restart when the calendar changes.
• 1:47
  SPEAKER_00: If we haven't built consistency before our life starts to speed up, it's really easy for fitness to slide to the bottom of the list.
• 1:55
  SPEAKER_00: It starts out with just like a few workouts getting skipped and then a couple more, and before long, it feels like you've fallen so far behind that you have to wait for the perfect time to begin again.
• 2:05
  SPEAKER_00: What if this year, as you head into fall, you head into fall with momentum instead?
• 2:12
  SPEAKER_00: And that is exactly what we're going to be talking about today.
• 2:15
  SPEAKER_00: Welcome back to the Midlife Glow Up Podcast, where we simplify fitness, nutrition, and healthy habits for women over 40.
• 2:21
  SPEAKER_00: I'm Joan Dandano, your midlife health and wellness coach.
• 2:24
  SPEAKER_00: And if you are ready to feel strong, consistent, and confident in this season of life, then you are in the right place, my friend.
• 2:30
  SPEAKER_00: So today I want to talk to you about why I believe August specifically is one of the best times of year to really establish intentionally a fitness routine if you don't already have one.
• 2:42
  SPEAKER_00: So the habits that you build over the next few weeks have the opportunity to carry you into fall, into the holiday season, and then into the new year feeling stronger and more energized and more confident instead of feeling like you're always trying to catch up once life gets busy.
• 2:58
  SPEAKER_00: I love helping women use this season, this month, as a runway into fall, because that's exactly what it can be.
• 3:06
  SPEAKER_00: So rather than waiting until January 1st for a fresh start, you could spend the next few weeks building momentum so that you have a system established so that when fall comes, and before you know it, it's Halloween into Thanksgiving, into Christmas, you already have the momentum going.
• 3:24
  SPEAKER_00: So that all you have to do is continue instead of start over.
• 3:28
  SPEAKER_00: So there are three reasons why I think August is the perfect time to establish or re-establish a fitness routine.
• 3:36
  SPEAKER_00: So first, typically in August, your routine in life is shifting and changing a bit.
• 3:42
  SPEAKER_00: So whether you have kids going back to school or going off to college, this time of year naturally brings a shift.
• 3:49
  SPEAKER_00: Summer vacations are winding down, and you're starting to really think about okay, what all do we have on in September, October, November, December?
• 3:56
  SPEAKER_00: Many of us are settling back into a more predictable rhythm.
• 4:01
  SPEAKER_00: And whenever life shifts like that, there is an opportunity to intentionally decide what you want your routine to look like.
• 4:09
  SPEAKER_00: So instead of waiting until every hour of your calendar fills itself in, I recommend choosing where your workouts fit in from the beginning and then build the life around that.
• 4:21
  SPEAKER_00: I think it was last week or maybe a couple weeks ago, we talked about the big rocks, right?
• 4:26
  SPEAKER_00: And so if your health is one of your big rocks, you have to put that in first and then let the pebbles and the sand fill in that empty space around it.
• 4:35
  SPEAKER_00: And if your health is one of your values, that includes your fitness.
• 4:40
  SPEAKER_00: And if your fitness is top of your list and you put it in first, and I'm not saying it has to be every day, and I'm not saying it has to be an hour, but you do something intentionally and consistently throughout your weeks, throughout your months, throughout your years, that's how you build consistency.
• 4:57
  SPEAKER_00: Okay, the second one is that the habits that you build now in August will carry you through the busiest months of the year that are coming.
• 5:06
  SPEAKER_00: So September has a way of picking up speed.
• 5:08
  SPEAKER_00: It's football season, it's parents' weekend.
• 5:11
  SPEAKER_00: And before you know it, we're pushing right into Halloween and then into making your plans for the holidays.
• 5:19
  SPEAKER_00: Maybe you're traveling or maybe you're shopping for your loved ones, and you're wondering how the year just disappeared so quickly.
• 5:25
  SPEAKER_00: But imagine if you were to head into those seasons already feeling strong, already knowing when your workouts fit into your week and already having a rhythm that feels natural, that would be a very different experience than reaching November trying to figure out how to squeeze fitness back into your life with everything else going on with the holidays.
• 5:45
  SPEAKER_00: And third, August gives you time to build your confidence.
• 5:51
  SPEAKER_00: Every workout between now and the holidays is another reminder that you are capable of taking care of yourself even when life is full.
• 6:00
  SPEAKER_00: You start trusting yourself because you're experiencing what it feels like to keep your health a priority through the busy seasons instead of putting it on hold until things quote unquote settle down and never feeling like you have the consistency that you want.
• 6:14
  SPEAKER_00: One thing that I remind my clients all the time is that consistency doesn't mean that every week and every workout needs to look the same.
• 6:21
  SPEAKER_00: So some weeks you have more time and you're getting in your plan A, which is I'm gonna work out three to four times a week, strength training.
• 6:29
  SPEAKER_00: I'm gonna walk my dog a couple times a week, I'm gonna get in a yoga class, right?
• 6:32
  SPEAKER_00: That's a like typical week that is your routine.
• 6:36
  SPEAKER_00: But sometimes things go sideways, and all you can fit in that week is two strength training workouts, and that's fine because you're still continuing to get the reps in.
• 6:45
  SPEAKER_00: Every once in a while, life is lifing, and you have family in town, or you have sickness that hits your house, or you're traveling.
• 6:52
  SPEAKER_00: And those are the weeks where you might have to get flexible and you might have to get creative, and maybe you're getting in two 10-minute sessions and that's all you can do.
• 7:01
  SPEAKER_00: But staying connected to your routine matters so much more than trying to follow a perfect plan.
• 7:08
  SPEAKER_00: So maybe you join me for a live 45-minute strength session.
• 7:13
  SPEAKER_00: And that is what you do most of the time.
• 7:16
  SPEAKER_00: But sometimes when life is going sideways, maybe you just pull up a 20-minute on-demand workout and do that because that's all you can fit in.
• 7:23
  SPEAKER_00: Or maybe all you have time for is 10 push-ups and 10 squats before you get in the shower.
• 7:28
  SPEAKER_00: Every little bit counts.
• 7:30
  SPEAKER_00: Your body benefits from movement.
• 7:33
  SPEAKER_00: And when you continue to build the habit of taking care of yourself, then you reinforce the identity as a woman who takes care of herself, who prioritizes self-care.
• 7:46
  SPEAKER_00: Here's what I have learned over the many years that I have spent exercising, but also coaching other women through fitness.
• 7:54
  SPEAKER_00: I used to believe that if a workout didn't last a full hour, it probably wasn't worth doing.
• 8:01
  SPEAKER_00: I thought that I needed to leave the gym being completely exhausted and dripping in sweat before I could call it a good workout.
• 8:07
  SPEAKER_00: But over the years, my perspective has definitely shifted.
• 8:10
  SPEAKER_00: But I would say specifically, in midlife, the last several years, I have learned that our bodies respond to consistency.
• 8:19
  SPEAKER_00: And that is what matters most.
• 8:22
  SPEAKER_00: So I've watched women become stronger by finding ways to move during the busy weeks instead of waiting for life to calm down.
• 8:29
  SPEAKER_00: I've seen women build confidence because they stopped expecting every workout to be a certain way or look a certain way or be a certain amount of time.
• 8:38
  SPEAKER_00: What matters is that you continue making your health an important part of your life over time.
• 8:46
  SPEAKER_00: And some days that might be an hour, but other days it might be a shorter workout because that's all that your schedule allows, but you're still doing something.
• 8:54
  SPEAKER_00: And sometimes it's simply deciding that your health deserves a place on your calendar.
• 8:59
  SPEAKER_00: One of the most important decisions you can make is to treat your workouts like any other appointment that is important to you.
• 9:06
  SPEAKER_00: We schedule meetings and appointments and commitments for everybody else.
• 9:10
  SPEAKER_00: Our health deserves that same priority.
• 9:12
  SPEAKER_00: When fitness has a place on your calendar, it becomes part of your routine instead of something that you hope you'll find time for eventually.
• 9:21
  SPEAKER_00: And this is exactly why I created FitZone.
• 9:24
  SPEAKER_00: FitZone is my live and on-demand workout membership created specifically for women in midlife.
• 9:30
  SPEAKER_00: I created FitZone to fit your real life, the one where one week you're helping a child move into a college dorm and the next week you're caring for an aging parent.
• 9:39
  SPEAKER_00: And after that, you're traveling for work or you're juggling a calendar that just feels really full.
• 9:44
  SPEAKER_00: I have a feeling that life will keep changing and always feel busy.
• 9:49
  SPEAKER_00: But if your fitness routine is built for that, it will last.
• 9:53
  SPEAKER_00: Some mornings you'll be able to join me live for the full strength workout.
• 9:57
  SPEAKER_00: And other mornings you'll open up the on-demand library and choose something shorter because that's what fits your schedule that day.
• 10:02
  SPEAKER_00: Either way, you always know exactly what to do because I've planned it out for you.
• 10:07
  SPEAKER_00: The workouts are designed to keep things fresh and interesting so you're never doing the same workout over and over again and you never get bored.
• 10:13
  SPEAKER_00: And while we focus on strength training as our pillar, one of the most important things that we can do in midlife, we also work on mobility and balance and functional movement and core strength and things like getting up and down off the floor so that you can really plan and prepare for those everyday moments that are going to happen in your future, like confidently carrying that bag of groceries or lifting your grandkids or hiking your favorite trail.
• 10:39
  SPEAKER_00: Every week, we also move through those five foundational movement patterns that your body needs to stay strong: the push, the pull, the squat, the hinge, the core.
• 10:48
  SPEAKER_00: And that means you're building strength in a balanced way without having to really stress over which muscles you should be working or whether you've created a well-rounded routine.
• 10:57
  SPEAKER_00: And because I know that so many women are navigating issues in their body, whether it's wrist pain or shoulder pain or cranky knees or other aches and pains, I always offer modifications so that you can work at whatever level feels challenging and safe for your body.
• 11:13
  SPEAKER_00: One of my favorite parts of FitZone has really nothing to do with the workouts themselves.
• 11:18
  SPEAKER_00: It is the community.
• 11:19
  SPEAKER_00: There's just something really special about knowing that other women who are zooming in from all around the world are showing up alongside you.
• 11:28
  SPEAKER_00: And even though we don't have much time for conversation during the workouts, we're pretty efficient.
• 11:32
  SPEAKER_00: We get in and out of there, but we do say hello and good morning, and we get to see each other.
• 11:37
  SPEAKER_00: We get to see each other challenging ourselves and showing up for ourselves, but also showing up for the group.
• 11:45
  SPEAKER_00: And we're able to provide that accountability for each other that is so hard to create when you're working out on your own.
• 11:53
  SPEAKER_00: So even on the days when your motivation is low, you've committed, so you're going to show up and you're never doing it alone.
• 12:01
  SPEAKER_00: So as we get ready for this transition into the fall season, I hope you'll think about these next few weeks as an opportunity to build a routine that you'll be grateful for by the time October rolls around.
• 12:15
  SPEAKER_00: An opportunity to head into the holidays feeling stronger than you do today.
• 12:21
  SPEAKER_00: An opportunity to make your health part of your life, no matter how busy your days are.
• 12:28
  SPEAKER_00: And reminder, you do not have to do anything perfectly because perfection doesn't exist.
• 12:34
  SPEAKER_00: But you do have to show up for yourself.
• 12:37
  SPEAKER_00: You don't have to make up for the workouts that you've missed over the summer.
• 12:41
  SPEAKER_00: Just simply start where you are today, baby steps, and a few months from now, you will be so glad you did.
• 12:48
  SPEAKER_00: If you are ready to build that kind of momentum, I would absolutely love to invite you to join us inside of Fitzone.
• 12:55
  SPEAKER_00: Whether you love the accountability of the live classes or the flexibility of the on-demand library, you will have workouts that fit your schedule, that fit your body, and a community of women who are all working towards the same goal, feeling stronger and healthier and more confident in midlife.
• 13:13
  SPEAKER_00: You can find all the details in the show notes, and you are welcome to come try your first class for free.
• 13:19
  SPEAKER_00: I would love, love, love to welcome you inside.
• 13:22
  SPEAKER_00: Thanks so much for listening today.
• 13:24
  SPEAKER_00: Remember, progress over perfection and consistency over intensity.
• 13:27
  SPEAKER_00: Until next time, keep growing, keep flowing, and bye for now.