Shaping Up: Five simple ways to beat the back to school slump

For lots of parents, this can be a bit of a shock to the system.

The school holidays are great, but routines go out of the window. Bedtimes get later, meals become less organised and exercise can take a back seat.

Then suddenly September arrives and we are expected to be back into our normal routine straight away.

So, if you are feeling tired and a little overwhelmed, here are five simple things that can help.

1. Get your sleep back on track

Start by getting back into a regular bedtime. You do not need to make huge changes. Just try going to bed a little earlier and getting up at the same time each day.

Good sleep can make a big difference to your energy, mood and motivation.

2. Start the day with a good breakfast

It is easy to grab a coffee and rush out of the door when you are trying to get the kids ready.

Try to have something that will keep you going. Eggs on toast, porridge with fruit, or Greek yoghurt with berries are all quick and simple options.

3. Get moving

You do not need to spend an hour in the gym.

Walk the school run if you can. Go for a walk at lunchtime. Take the dog out for an extra ten minutes. Or fit in a short workout at home.

It all counts.

4. Plan your meals

When life gets busy, it is easy to reach for the takeaway menu.

Spend a little time at the weekend thinking about what you are going to eat during the week. You do not need to prepare every meal in advance. Just having a rough plan can make things much easier.

Make a big chilli, curry or pasta dish and you have an easy meal ready for another day.

5. Make time for yourself

This is probably the most important one.

Once the kids are back at school, do not fill every spare minute with jobs.

Give yourself some time to exercise, meet a friend, go for a walk or simply have a coffee in peace.

Looking after yourself is not selfish.

When you feel better, you have more energy for everyone else too.

You do not need to completely change your life this September.

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

The summer is over, but that does not mean the fun has to stop.

September can be a fresh start, and a chance to get back to feeling your best.

WORKOUT

Back to school burn

The school routine is back, so it is time to get yourself moving too. This quick workout is ideal for a busy morning, lunchtime or whenever you can grab ten minutes.

Format

Complete 10 reps of each exercise.

Then 9 reps of each exercise.

Then 8 reps.

Keep working down to 1 rep.

See how quickly you can complete the workout while keeping good form.

Exercises

Squats

Press Ups

Reverse Lunges

Sit Ups

Mountain Climbers

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

You do not need a perfect routine to get results. Find ten minutes, get moving and start building those healthy habits again.

RECIPE

Easy Chicken Fajita Rice

Serves 4

Ingredients

400g chicken breast, sliced

250g basmati rice

1 tablespoon olive oil

1 red pepper, sliced

1 onion, sliced

2 teaspoons fajita seasoning

400g tin chopped tomatoes

150g sweetcorn

50g grated cheddar

Salt and black pepper

Method

Cook the rice according to the packet instructions.

Heat the oil in a large frying pan and cook the chicken for 6 to 8 minutes.

Add the onion, pepper and fajita seasoning and cook for another 5 minutes.

Stir in the chopped tomatoes and sweetcorn and simmer for 5 minutes.

Mix through the cooked rice and top with the grated cheese.

Season with salt and black pepper and serve.

A simple family meal that is full of flavour and perfect for a busy school night.