Back.To Basics For September
- agfitnessandhealth
- Sep 1, 2025
- 3 min read
✨ Reset Your Health and Fitness This September: Back to Basics ✨
September always feels like a fresh start 🍂. The summer holidays are over 🌞✈️, routines are coming back into play 📅, and it’s the perfect time to refocus on you 💃. If you’ve slipped a little with your fitness 🏋️♀️, nutrition 🥗, or self-care 🛁 over the past few months, now is the ideal time to get back to basics and reset your health.
Here are the core areas to revisit and reset this September:
🍏 Nutrition – Fuel Your Body Right
After summer treats 🍦🍹, it’s time to nourish your body again. For women over 40, nutrition is about more than just calories – it’s about energy ⚡, hormones 🔄, and long-term health 💖.
✅ Prioritise protein at every meal (20–30g) to support muscle, energy, and metabolism.
✅ Add more whole foods: colourful veg 🥦🥕🍓, lean proteins 🍗🐟, and healthy fats 🥑🥜.
✅ Reduce ultra-processed foods 🍪 and alcohol 🍷 where you can – your body will thank you.
💪 Exercise – Movement That Matters
Consistency is the key 🔑. You don’t need to train for hours – short, effective sessions ⏱️ work wonders.
🏋️ Strength training at least twice a week to protect your bones and build lean muscle.
🧘 Add Pilates, mobility, or yoga for flexibility and strength.
🏃 Mix in cardio for heart health ❤️ and energy.
💧 Hydration – The Forgotten Essential
Hydration is often overlooked but it has a huge impact on energy ⚡, focus 🎯, and even appetite 🍽️.
🥤 Aim for 1.5–2 litres of water per day.
🌞 Start your day with a glass of water before coffee or tea.
🍉 Herbal teas and water-rich foods like cucumber or watermelon also count.
🚶 Step Count – Small Steps Add Up
You don’t need to hit 10,000 steps every day 👟. Movement throughout your day is key.
🌿 Take breaks from your desk with a short walk.
🅿️ Park further away or take the stairs.
🎯 Set a realistic goal – maybe 7,000–8,000 steps – and build from there.
😴 Sleep – The Secret Superpower
Quality sleep is essential for recovery 🌙, energy 🌞, and hormonal balance ⚖️ – especially in midlife.
🕯️ Create a bedtime routine: dim lights, no screens, calming rituals.
🛌 Aim for 7–8 hours of restful sleep.
❄️ Keep your bedroom cool, dark, and clutter-free.
🌿 Stress – Reset Your Mind Too
Your health reset isn’t just physical – your mental wellbeing matters 🧠💖. Chronic stress can impact hormones, weight, and sleep.
🌬️ Try breathwork, meditation, or journaling.
📖 Schedule “you time” – a walk, a book, or a bath.
🚫 Say no more often – boundaries protect your energy.
✅ Your September Reset Plan
Getting back to basics doesn’t mean doing everything at once. Pick 1–2 areas to focus on each week 📆 and layer in the rest. By the end of September, you’ll feel more energised ⚡, stronger 💪, and in control 🙌.
This is your reminder 📢: you don’t need a complete overhaul – you just need a reset. Small, consistent steps will transform how you feel this autumn 🍁.
💬 Ready for Support?
You don’t have to do this on your own 🤝 – I’m here to help every step of the way. DM me to chat about:
✨ 1:1 Coaching – personalised support tailored to you
✨ Group Coaching – accountability & motivation with like-minded women
✨ Short Challenges – simple, fun resets to kickstart your routine
✨ Face-to-Face Classes – energising movement & community
🌟 Let’s make this September the month you get back to YOU 💃💖.
About Andrea Gaynor
Hey, I’m Andrea, founder of AG Fitness and Health. I help women over 40 feel strong, confident, and more like themselves again through fitness, nutrition, and self-care that actually fits into real life. I’ve been in the fitness game for 25+ years — and I get how things change in your 40s and beyond.
My style is supportive, no fluff, and always focused on helping you feel empowered and supported every step of the way. 💪
Want to get started? Grab a pair of dumbells and try this FREE at-home workout I created just for women like you:
👉 10-Minute Full Body Dumbell Workout
Let’s connect!
🌐 Website: www.agfitnessandhealth.co.uk
📸 Instagram: @agfitnessandhealth
📘 Facebook: AG Fitness and Health https://www.facebook.com/share/1GWb3FUyZB/
📧 Email agfitness@yahoo.com
Andrea xx
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