Shaping Up: Back to school – time to get back to you

But if you are anything like me, your own routine probably goes out of the window.

Over the summer I have been entertaining Max and Jessica while they have been off school. We have had a brilliant time together and even managed a week away in the Lake District. We have been out and about, eaten out a bit more than usual, and generally enjoyed making the most of the holidays.

The downside is that my own routine has slipped a little.

I have not trained as much as I normally would. My meals have not been quite as organised, and there have definitely been a few more treats than usual.

And that is absolutely fine.

The holidays are there to be enjoyed.

But now the kids are heading back to school this week, I am actually looking forward to getting back into my normal routine.

I know a lot of parents will be feeling exactly the same.

After spending weeks putting everyone else first, this is a great opportunity to spend a little time looking after yourself again.

That does not mean spending hours in the gym every day.

It might simply mean going for a walk after the school run, getting back to a fitness class, or preparing a few healthy meals for the week ahead.

Meal planning is one of the easiest ways to get back on track.

Knowing what you are having for tea takes away the temptation of grabbing a takeaway after a busy day.

Getting back into a better sleep routine can make a huge difference too.

Earlier nights often mean more energy during the day, fewer cravings, and more motivation to exercise.

The important thing is not to try and change everything overnight.

You do not need a strict diet or a two hour workout.

Start with one or two simple habits and build from there.

Drink more water.

Move a little more.

Get to bed a bit earlier.

Those small changes soon add up.

One thing I always remind people is that looking after yourself is not selfish.

When you have more energy, feel fitter, and are in a better mood, everyone around you benefits too.

So as the new school term begins, take the opportunity to reset your own routine as well.

The kids are back in the classroom.

Now it might just be the perfect time to do something for you.

WORKOUT

Back to Routine Blast

The school holidays are over, routines are returning, and this is the perfect time to get moving again. This quick workout is designed to fit into even the busiest day.

Format

30 seconds work

20 seconds rest

Complete all exercises for 2 rounds.

I always advise a light warm up before you start and a good stretch afterwards.

Exercises

Bodyweight Squats

Alternating Reverse Lunges

Press Ups

Mountain Climbers

Sit Ups

Plank Hold

You do not need an hour to make a difference. Ten minutes is enough to build momentum and help you get back into a healthy routine.

RECIPE

Creamy Cajun Chicken Pasta

Serves 4

Ingredients

300g chicken breast, diced

250g wholewheat pasta

1 tablespoon olive oil

2 teaspoons Cajun seasoning

1 red pepper, sliced

150g reduced fat crème fraîche

30g grated parmesan

Handful of spinach

Salt and black pepper

Method

Cook the pasta according to the packet instructions.

Heat the oil in a frying pan and cook the chicken with the Cajun seasoning for 8 minutes.

Add the pepper and cook for another 3 minutes.

Stir in the crème fraîche, parmesan and spinach.

Add the cooked pasta and mix well before serving.

A quick and tasty meal that is perfect for busy school nights.