Summer is the season of holidays, barbecues, ice cream, and outdoor drinks. It naturally comes with a looser routine and more relaxation. That’s perfectly fine. But when it ends and the regular work rhythm returns, many people realize they don’t feel as light and fit as they’d like. Some feel they’ve gained a few kilos, others feel tired and less motivated to move.
The good news? It’s not a tragedy, and it certainly doesn’t mean you need a crash diet or hours in the gym every day. Getting back in shape after summer can be done gradually, sensibly, and in a way that you actually enjoy.
Bringing movement back into your life
After summer, we often don’t feel like jumping straight into intense training. And we don’t need to. Exercising 2–4 times a week is more than enough. Choose activities based on your mood and what’s available to you. For complete beginners: brisk walking, a short jog, cycling, swimming, or home workouts – just 20–30 minutes is enough. If you want to try the gym, start with basic machines like the exercise bike, rowing machine, leg press, or light dumbbells. You don’t need complicated exercises, just get your whole body moving and ease back into regular activity. The key is not to overdo it at the start. Many people get enthusiastic, hit the gym five times a week, and quit after two weeks because they’re sore or bored. A slower but consistent start is much better.
Food: back to balance
Barbecues, ice cream, cocktails – they're all a part of summer. But autumn is the time to give your body the kind of fuel that provides energy and helps you regain fitness. No calorie counting or complicated diets needed. Just try a few simple rules:
• Always add a portion of vegetables to your main meal.
• Drink water or unsweetened tea instead of sodas.
• Get enough protein – chicken, fish, eggs, cottage cheese, legumes.
• Don’t cut out sweets and alcohol completely, but treat them as occasional rewards, not daily habits.
These small changes can make a bigger difference than you think. Your body will shed fatigue faster, your energy levels will be more stable throughout the day, and you’ll recover better after exercise.
Sleep and recovery
Autumn is a bit tougher on the body – shorter days, less sun, and often more fatigue. That’s why sleep is crucial. Aim for 7–8 hours a night, go to bed around the same time, and avoid staring at your phone for long in the evening. If you want to feel fit, it’s not enough to just exercise and eat well. The body also needs time to rest and recover. Build in moments of calm too – a walk, reading, or a few minutes of stretching.
Motivation: step by step
The hardest part isn’t usually the exercise itself, but staying motivated. After summer, it’s difficult to return to routine, and when results don’t show immediately, we feel like giving up. My advice as a coach: don’t focus too far ahead. Don’t tell yourself, “I have to lose ten kilos.” Instead, set small weekly goals: this week I’ll go for two or three walks and one gym session. That’s it. Small steps add up to big change over time. Training with a friend or partner helps too – it’s easier to stay motivated together. And if you skip a day? No problem. The important thing is not to let one missed day turn into a whole month.
A simple post-summer plan
• 2–4 workouts a week – whatever suits your mood (walking, cycling, gym, home workouts).
• Healthier eating – more vegetables, fruit, and protein; less sweets and alcohol.
• Plenty of sleep and rest.
• Small goals instead of big, daunting plans.
As a coach, I say: after summer, the goal isn’t to punish yourself for barbecues and ice cream. The goal is to regain balance, have more energy, and feel good in your body. If you’d like to learn more about exercise and healthy living, check out my social media.
CONTACT
Name: Vítězslav Vít
Phone (WhatsApp): +420 777 930 635
Instagram: vitasjacked
YouTube: vitasjacked
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