{"id":10442,"date":"2025-11-21T15:45:07","date_gmt":"2025-11-21T14:45:07","guid":{"rendered":"https:\/\/touch-bay.media\/?p=10442"},"modified":"2025-11-25T15:50:02","modified_gmt":"2025-11-25T14:50:02","slug":"no-autumn-blues","status":"publish","type":"post","link":"https:\/\/touch-bay.media\/en\/no-autumn-blues\/","title":{"rendered":"No autumn blues: how to stay motivated when it’s grey outside"},"content":{"rendered":"

When the days get shorter, the sky stays grey and the sofa becomes increasingly tempting, many people lose their motivation to exercise. But now is the perfect time to stick with it \u2013 because if you persevere in autumn, you’ll start winter stronger, fitter and more balanced.<\/p>\n

1. Light and exercise \u2013 your natural energy boosters<\/strong><\/p>\n

Less daylight causes our bodies to produce more melatonin (sleep hormone) and less serotonin (happiness hormone) \u2013 which makes us tired and sluggish.<\/p>\n

Tip:<\/strong> Try to soak up as much light as possible during the day \u2013 e.g. on your walk to work or during your warm-up routine by the window.<\/p>\n

Exercise also increases serotonin production. Just 30 minutes of training is enough to make you feel more alert and content.<\/p>\n

2. Routine beats motivation<\/strong><\/p>\n

Motivation is fleeting \u2013 routine is reliable. Set fixed training days (e.g. Monday, Wednesday, Friday) and schedule them like appointments with yourself.
\nThis way, training becomes a matter of course \u2013 no matter what the weather is like.<\/p>\n

Tip:<\/strong> Arrange fixed training times with a training partner or book your course places in advance \u2013 this helps you stick to it.<\/p>\n

3. Small goals, big impact<\/strong><\/p>\n

In autumn, it doesn’t have to be about setting new records. Set yourself realistic mini goals:<\/p>\n

    \n
  • 10 workouts by the end of the month<\/li>\n
  • 5 kg more on the leg press<\/li>\n
  • Try out 2 new classes<\/li>\n<\/ul>\n

    These small successes will make you feel good in the long term \u2013 and keep you motivated.<\/p>\n

    4. Energy from within: nutrition for grey days<\/strong><\/p>\n

    Many people tend to crave sweets and fast food in autumn \u2013 but these only provide short-term energy. It’s better to choose foods that release energy slowly: oatmeal, nuts, whole grains and fresh vegetables.
    \nTip: Don’t forget vitamin D; it helps prevent fatigue and low moods.<\/p>\n

    5. Strong together in autumn: let the community carry you<\/strong><\/p>\n

    A big advantage of the gym is that you’re never alone. Train in a group, attend a class or bring friends with you. Sweating, laughing and achieving goals together doubles your motivation.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

    5 tips for how to avoid the autumn blues and stay motivated<\/p>\n","protected":false},"author":3,"featured_media":10424,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[90,91,104],"tags":[],"class_list":["post-10442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-en","category-lifestyle-trends-en","category-mental-health-en"],"_links":{"self":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts\/10442","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/comments?post=10442"}],"version-history":[{"count":3,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts\/10442\/revisions"}],"predecessor-version":[{"id":10468,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts\/10442\/revisions\/10468"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/media\/10424"}],"wp:attachment":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/media?parent=10442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/categories?post=10442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/tags?post=10442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}