September has a funny way of making everyone feel like they need a fresh start.
Summer is winding down. The kids are back to school. Work schedules are getting busier. Vacations are over. And suddenly we hear the same things over and over again in our office.
As the Physical Therapists and Registered Dietitian Nutritionists at Caruso Physical Therapy & Nutrition, we LOVE helping people get back into a routine, but we also want to make sure you’re not falling into the same “all-or-nothing” traps that can leave you frustrated by October.
So, we asked our team:
What are the things you hear ALL the time this time of year?
Here are five of our favorites!
1. “I need to get back on track.”
We hear this one constantly.
“I was doing so well, but then summer happened.”
“I stopped working out.”
“I ate out more than usual.”
“I completely fell off my routine.”
First of all…
You didn’t fail. You had a summer.
Life is not supposed to look exactly the same every month of the year.
Our RDNs don’t want you starting September with a punishment diet because you enjoyed ice cream, vacations, BBQs, or a few too many dinners out. And our PTs don’t want you going from doing very little for several weeks to suddenly exercising seven days a week because you’re determined to “get back in shape.”
That’s how people end up sore, exhausted, overwhelmed……..and sometimes injured.
Instead, think about re-establishing your routine, not “starting over.”
Maybe that’s:
- Getting back to regular meals.
- Adding protein to breakfast.
- Drinking more water.
- Taking a 20-minute walk.
- Returning to your strength routine.
- Getting back into physical therapy.
- Going to bed at a more consistent time.
Small steps count.
You don’t need to overhaul your entire life on September 1st. You just need to start moving in the right direction.
2. “I want to lose the weight I gained this summer.”
Ugh. This one pains us the most. We understand why you feel this way.
But here’s where our RDNs may lovingly push back.
You don’t need to “undo” your summer.
Your body isn’t a math equation that needs to be balanced because you had a few extra meals or desserts.
Instead of focusing solely on the number on the scale, let’s ask better questions:
How is your energy?
How are you sleeping?
Are you eating enough protein and fiber?
Are you getting fruits and vegetables into your day?
Are you moving your body consistently?
Do you feel strong?
Do you feel good?
Nutrition counseling at Caruso isn’t about handing you a list of foods you’re “allowed” and “not allowed” to eat. Our RDNs work with you to create realistic habits that fit your actual life, not an imaginary life where you have unlimited time to meal prep and never eat at a restaurant.
Healthy eating should be sustainable.
And sustainable beats perfect every single time.
3. “I’m going to start working out HARD again.”
Our PTs hear this one and immediately think:
……Please don’t hurt yourself.
We LOVE the motivation.
Seriously.
Wanting to get stronger, move more, return to running, get back into the gym, or start exercising again is fantastic.
But your body needs time to adapt.
If you haven’t been exercising consistently, jumping immediately into your old workout routine may be more than your muscles, joints, tendons, and cardiovascular system are ready for.
This is especially true if you have a history of injury.
The goal isn’t to see how much you can tolerate on Day 1.
The goal is to still be exercising on Day 30, Day 90, and six months from now.
Start where your body is, not where you wish it were.
And if you’re dealing with pain, weakness, limited mobility, or an old injury that keeps coming back, that’s exactly where a physical therapist can help.
You don’t have to wait until something is completely broken to get help.
In fact, we’d much rather help you address a problem early than see you after it has become a much bigger one.
4. “I don’t have time to take care of myself anymore.”
This might be the biggest one.
September schedules can get CRAZY.
School drop-offs.
Sports.
Homework.
Work.
Meetings.
After-school activities.
Appointments.
Dinner.
Laundry.
And somehow you’re supposed to exercise, meal prep, drink enough water, sleep eight hours, and meditate?
Right.
We get it.
That’s why our approach is not:
“Find more time.”
It’s:
“Let’s figure out how to use the time you actually have.”
Maybe your workout doesn’t need to be an hour.
Maybe it’s 20 minutes.
Maybe your meal doesn’t need to be a Pinterest-worthy masterpiece.
Maybe it’s a simple protein + carbohydrate + fruit or vegetable.
Maybe your physical therapy exercises happen while you’re watching your favorite show.
Maybe your walk happens during a lunch break.
Healthy habits don’t have to be complicated to be effective.
And if your plan only works when life is perfectly calm, it’s probably not a very sustainable plan.
Your healthcare should fit into your life, not require you to completely rearrange your life.
5. “I’ll wait until January.”
We hear this one too. UGHHHHH.
And we’re going to say something you may not expect:
Please don’t wait.
You don’t need a New Year’s resolution to take care of yourself.
September is actually a great time to start.
Think about it:
If you’re experiencing pain now, why spend the next four months working around it?
If your nutrition has been frustrating you, why spend the rest of the year feeling like you’re “off track”?
If you’ve been putting off strength training, why wait until January to begin?
If you’re recovering from an injury, your body doesn’t know that January 1st is supposed to be your fresh start.
Your body is living today. Start TODAY.
The Caruso PTRD Takeaway
Here’s what our PTs and RDNs want you to remember this September:
You don’t need a reset. You need a realistic plan.
You don’t need to punish yourself for enjoying summer.
You don’t need to exercise seven days a week.
You don’t need to eliminate carbs.
You don’t need to live on salads.
You don’t need to wait until January.
And you definitely don’t need to figure everything out by yourself.
At Caruso Physical Therapy & Nutrition, WE GOT YOU.
Our Physical Therapists can help you move better, recover from injury, build strength, and get back to the activities you love. Our Registered Dietitian Nutritionists can help you build a healthier relationship with food, improve your nutrition, support your goals, and create habits that actually fit your life.
Because our goal isn’t just to help you “get back on track.”
It’s to help you build a track you actually want to stay on.
So, if September has you thinking, “Okay…it’s time to start taking care of myself again,” we’d say:
Yep. We agree.
But start small.
Start realistically.
And start now.
Your best doesn’t have to start January 1st. It can start today.
Ready to feel your best?
Whether you need help recovering from an injury, getting stronger, improving your nutrition, or simply figuring out where to start, our Caruso PTRD team is here to help.
Physical Therapy + Nutrition = a whole-body approach to feeling your best.
