Fall Fitness Reset: 5 Habits to Get Back on Track & Feel Confident Again

I'm so tired and I'm so exhausted and I I honestly just want to get back on track, feel good about myself again,

feel hot again and confident, just stick to like a workout routine. I don't know where to start, but I want

to lock in again. I want to reset again. Team summer is over and I think we all crave these routines again. Strong

routines that make us feel healthier, happier, hotter, more energized. I think we all agree that we all need a hard

reset this fall. We all want to get back on track. We all want to lock in again. And if you've been waiting for a sign to

lock in again, then this is it. I usually share home workout videos here, workouts that you can do anywhere,

anytime, with equipment, without equipment. There's something for everyone. But today I want to sit down

because fitness is so much more than just exercising and just working out. If you really want to become the healthiest

version of yourself, you have to have a look as well on your nutrition, on your recovery, on your lifestyle. That's why

I want to sit here today and I want to share five habits that you can do to reset, to actually have a hard reset and

get back into routines. And I don't want to just sit here talking and yapping about the habits. No, I actually with

every single habit that I share, I also want to give you some homework. So you can start right now. You can start

today. And I promise if you stick to it, if you do your homework, if you stick to the habits, you will see incredible

results over the next days and over the next weeks. Quickly before I share the habits with you, today's video is

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website. It can also help you to reset and also to get your nutrition a little bit more on point. Before we get into

habit number one, let me tell you you don't have to change your life completely. That's not what I want

because that's overwhelming, that's stressful. What works for me or for other people doesn't work necessarily

for you. So, it's not about changing your whole entire life and every single thing. It's about making small, tiny

little adjustments that are realistic and that actually work for you and your lifestyle. Habit number one, we got to

get moving again and we need a workout plan. This fall, I want you to follow a workout plan. Over the next 30 days,

over the next 4 weeks, make sure you find something that is realistic for you, that you can actually stick to. And

I don't know, maybe you're a beginner or maybe you're more advanced. But, I have so many workout plans for you here on

YouTube. For example, a beginner workout plan that you can do um without any equipment. I also have an advanced

workout plan with weights. So, go and check those out. Or, if you want to join my heart reset challenge that you can

either do in the gym because yes, I also have gym workout plans, or at home, then go and check out my Grow Training App.

Uh the link is down in the description box. We have a heart reset challenge that we start in next uh Monday. If you

want to join this whole thing, then go and check it out and join me and the team because I'm also about to do this

challenge and I'm very, very excited for it. But, I want you to have a workout plan. And this is also your homework

right now. You have to write down exactly what workout plan you want to do. And then, I want you to stick to it.

A workout plan doesn't mean that you have to do something crazy and super intense every single day. I'm not a big

fan of these crazy workout plans that you can do for 7 days and then you're burnt out and you were done. That's not

what I'm talking about. You need a realistic plan and maybe realistic for you means training 3 days a week. Maybe

it means training 5 days a week. I don't recommend more than 5 days a week because I really think rest days are

very important, too. If you want to do something for 7 days a week straight, then maybe have five hard workout days

and two rest days in between where you just do some stretching, mobility work, or you go out for long walks. Find a

workout plan that works for you. And then we have to make sure it's a workout plan that you actually enjoy. And once

you have your workout plan, once you know which workouts you want to do and which workouts you actually enjoy, I

think it's very important that you make these workouts and you make your workout plan and the way you move, you have to

make it addictive again. You have to be addicted to that feeling of like moving your body and then getting those

post-workout endorphins. And whatever works for you, to me, what makes me addicted to working out and what makes

me excited is having a strong pre-workout routine. And I'm not just talking about supplements and taking

pre-workout. It's more about having a cool routine, like putting on a cute workout outfit, number one, and then to

me, music. I need music before I get into my workouts. I pump in some techno because I love techno music lately. I

put in some bouncy tracks that get me moving and get me excited. Then also for my with my workouts, I need some good

pumping music that really gets me going. This always helps. Then also what helps me to be very addicted to my workout

routine is doing it with other people. So, for example, instead of like with my boyfriend doing, I don't know, something

random, we just go to the gym. Like working out is our date. It's kind of like our date. And I also have that with

friends. Like when I want to hang out with my friends, I very often ask them, "Hey, do you want to join me to the gym?

Do you want to do a workout together? Do you want to go for a run together?" This makes it also easier to move more and to

exercise more. And then I hear from a lot of you guys that you just don't find number one the motivation and you don't

find time to actually squeeze a workout in. This is why I think home workouts are so amazing because we all can fit in

a 30-minute workout at home. We all can fit in that. I'm 100% sure. So, get a workout mat at home. That's all you

need. If you want, you can also get a set of dumbbells, but prepare your home, prepare a little location for you where

you can workout, where you can exercise for 30 minutes a day and that's enough. Trust me, 30 minutes a day are so

powerful. So, you can do it at home and I think we all can find time for that. Last but not least, here I also want you

to surround yourself with people who actually understand what you want to achieve and that you actually want to

live this healthy fit lifestyle. If you surround yourself with the right people, I mean, step one, you're already here.

You're here with me and I'm here to cheer you on, to support you. I will always be there. I will always push you,

but also please surround yourself with people who just get it. People who want to exercise with you, people who also

are very motivated to work out in the morning, work out in the evening. Surround yourself with the right people

and I guarantee you it's way easier to actually do the things that you want to do and achieve the things that you want

to achieve. Habit number two, hard reset your morning routine. Honestly, the morning is so powerful and what we do in

the first hour of our day, it matters so much because it kind of like defines the rest of our day. If I have a shitty

morning sometimes, the rest of my day is also like, um, not really nice and it's also mostly like and I don't feel

good. So, if I set myself up every single day in the morning, if I have a strong morning routine, the rest of my

day is amazing and I have energy, I feel good, I feel peaceful, I feel like just ready for the day. So, I want you to

have a look at your morning routine. How does it look like right now? And I want to give you some strong habits that you

can do every single morning and maybe you can implement some of them into your morning routine. The homework with this

habit is to write down three non-negotiables that you want to do every single morning and it doesn't have

to be complicated things. Like literally for me the number one habit for a strong morning routine is to wake up and have a

big glass of warm water. I used to say like just drink a glass of water with some lemon, that's it, but I recently

found out that warm water has such great benefits. And I've seen it a lot in like Japanese culture, like I've seen a lot

of Japanese people talking about this healthy habit in the morning to drink a big glass of warm water and I do it

right now and it makes me feel amazing. This is the first thing that I do after brushing my teeth. Like I brush my teeth

in the morning and then I have this big glass and it makes me feel very, very good. And then after I have a savory

breakfast. I also used to be the sweet girl in the morning like having my oatmeal with banana or some other

fruits, but what happened after a few hours I got hungry again and I always felt like I don't know, I was always

craving something. I was always craving food, craving sugar throughout the whole day and to me honestly, since I since I

switched to a savory breakfast, I see the biggest changes in that. I'm not craving food all the time. I'm not

thinking about food all the time and there are actually studies it they are showing that if you eat a sweet

breakfast in the morning, your blood sugar goes up and it shows the rest of the day. So try that. Try to have a

savory breakfast in the morning for a stable blood sugar and see what happens. My go-to breakfast is avocado toast. So

I just have two slices of toast, put some avocado on top and then I have some poached eggs or hard-boiled eggs or

fried eggs and it's so good. A little bit of sea salt, it tastes absolutely amazing and it only just takes a few

minutes. Last but not least and that's a bit of a tricky one especially in winter when it's dark outside, but getting some

steps outside, getting some daylights as part of your morning routine is so good. Even just 5 minutes. You know, if you

don't want to put on some clothes and go for a little mini walk, then maybe you can just go on your balcony and do a few

steps there or a few breaths there, but getting some fresh air and daylight first thing in the morning is absolutely

amazing. It's so good. Habit number three, and I'm talking again and again and again about this, but please try to

get your 10K steps in. And before I say 10K steps, okay, hear me out. It's like a golden number and a lot of people

online they tell you, "Oh my god, get your 10K steps in." I love it. I absolutely love it and I'm a little bit

of a freak when it comes to numbers. Like if I have this number goal in front of me, like I just love it. I just love

to have this number and then I tick it off and then I'm happy and proud of myself. But 10K doesn't necessarily mean

you also have to do 10K steps. But what I want you to do is to check your average steps right now. This is also

your homework, by the way. Like go and check out your average steps right now. If you don't track it, I highly

recommend you start tracking it for at least a week. Check how much it is. And maybe for you your average step count

for a week is like around 7K. And for this challenge, for the hard reset challenge here, I want you to try to do

a little bit more than what you have done in this average week that you've tracked. So let's say your average step

count is around 7K, then the next week try to do 8K. So 10,000 steps is not the magic number. Like it works for a lot of

people, it works for me and my lifestyle because I have a lot of freedom to walk around throughout the day. So I work a

lot on my phone and whenever I can, I just go outside with my phone. I work on it like I walk around next to it or when

I have phone calls, I always walk during that. I'm also really restless person. I'm not going to lie. Like I'm always

also when I'm sitting I'm and bouncing my feet up and down. So I'm a very restless person and I have to walk

around, but my life and my lifestyle kind of allows it. But, I know maybe for some of you 10K is just unrealistic, but

then try to do 8K or try to do a little more than 8K. Whatever works for you, it also just has to be more than what you

have done before. So, if you're already doing 10K steps, congratulations. Just keep going or maybe you want to try to

do like 10,000 and a little bit more just to challenge yourself. But, if you're doing like around 6, 7K, then

just try to do a little bit more over the next days and weeks. Habit number four,

recover. Okay, hear me out. A hard reset is not just about doing everything harder, doing more workouts, working

hard, getting your steps in. No, it's also about recovery. So, we also have to not just work out hard, we also have to

recover hard. And let me tell you, if you focus on recovery, too, you will first of all, you will have way more

energy and you will work out way more harder. Your workouts will feel way, way, way better if your body's actually

recovered. But, also for every single day life, like it's just a very nice if you feel good. If you wake up energized

in the morning and if you just have like power and energy and if you feel healthy and happy. So, I was the girl who was

doing super hard intense workout all the time. I would be very restless. I would not allow myself to rest because then I

would feel very, very bad and I know a lot of you are the same. But, here's the thing. I also talked a lot about

my lower belly that I feel very, very insecure about it. But, in the last months, there was like one tiny little

thing that I've changed. And honestly, I just allowed myself to recover a little bit more. Less stress on my body, less

stress in my head because I was worrying and stressing so much. I'm like, "Oh, I'm not doing hard enough. I'm not

working hard enough. I should do better and I should do harder." But, actually, since I stress a little bit less and I

recover more and I actually stick to my recovery days, I overall feel way better. And also,

I was I'm like leaning out a tiny little bit. My lower belly feels way more defined and better and I feel

just way better in my body. So, that's such a weird crazy hack that if you rest more and if you stress less, also your

physique and everything will change. So, yes, please do hard workouts. Please challenge yourself, grow your muscles.

Please do your 10,000 steps or do your steps every single day, but please also recover and be okay with it and know

that recovery will lead to so much more growth than the growth you would have without allowing yourself to rest and

recover. Number one for recovery is definitely sleep. So, if you try to sleep 7 to 8 hours a day, it will make a

huge difference. And that for me is the hardest one. I'm not going to lie. Like getting enough in, especially now also

with the boyfriends, like it's very very tricky. It's very hard and I know I also have a lot of moms here with kids. It's

freaking hard to get some good sleep in, but whatever we can do, we try to do it. What I've been doing recently and that

is also your homework, like an hour before I want to go to bed, I set an alarm and I just put on my alarm like

time to wind down, time to go to bed. Because then I already know, okay, from now on I have like an hour. So, just

literally on your phone put this alarm and it reminds you that, hey, sleep is coming up and you should actually wind

down. And if my boyfriend is here or not, like also with him, I talked about it. I'm like, hey, look, this is my

timer. This is when I have to go to bed. This is the routine that I want to do because also you want to healthy and

happy Anna. So, I want to warn you, like if I don't sleep, I'm a diva. I'm a the next day and you don't want

that. So, let me sleep. Let me sleep to my Let me stick to my sleep routine and my wind-down routine and let's make sure

that, yeah, we just all feel rested and recovered. For sleep, something I also do and I highly, highly recommend, like

if you struggle to fall asleep or just have a really restful sleep, then I highly recommend you go and check out

magnesium. I take magnesium every single night before I go to bed, and magnesium, number one, has the benefit for me that

I sleep better, but also in the morning, you know what? Like every single morning I have my morning poop if I take my

magnesium, and I think that's amazing. Maybe too much info right now, but honestly, it helps and I love it. And if

I sleep good and I wake up and I have my water and my breakfast and my morning poop, my days are uh the best. So, I

want you to feel the same throughout the day, just feeling like very, very good. I want that for you.

So, your homework is right now to set an alarm 1 hour before you want to go to bed to wind down. And quickly to the

wind-down routine, like something that I do always is I try to not look on my phone anymore. Bit of a tricky one, but

I try it, and then I just do my skin care. I have like a hot, warm shower, sometimes everything shower where I just

shave, and then maybe I also put on some tan. Just a really nice evening routine. Or if I haven't had dinner, I just have

like a cozy dinner. And I quickly want to talk about dinner because I think dinner is the trickiest one for all of

us, especially when we are like living alone. So, this is for my living alone girlies. I know dinner can be a tricky

one, and we tend to overeat, especially when we haven't eaten throughout the day, when we haven't eaten enough. And

then also, it feels like this moment of like, "Oh, just sitting down and eating a lot." And then this is kind of like

the feeling relaxed, but I highly recommend when it comes to dinner and when you struggle with

overeating, when dinner is for you this like feast, um I highly recommend that number one,

you take a little bit more time for dinner, also with preparation. Like make yourself a really nice dinner, prepared

really nicely, then you can sit down and eat your dinner, get cozy, get comfortable, but just spend a little bit

more time on like making a really nice dinner, not just chicken, broccoli, and like a huge portion of salad, and then

you overeat at night. No, make yourself a really nice dinner. Um light on a candle, enjoy it, eat slowly, and this

will also help you to sleep better, recover better. Just wanted to throw that in because I know a lot of you

struggle with that. And now, last but not least, habit number five. I think we also all need a mental reset. So, hear

me out. I think physically, we can all do our workouts to feel stronger, but what are we actually doing for us

mentally, for our mental health? And one thing I notice is if I talk good to myself, strong to myself, if I empower

myself, damn, I actually after a few days, after a few weeks, I start to believe it. Because it's also easy to

say like, "Okay, I'm just telling myself right now, I am proud of myself." But if you

don't believe it, it's not going to do anything. So, could be very, very tricky to look

yourself like to look into a mirror, look at yourself, and be like, "I am proud of myself."

But I think you have to if you really want to believe it, you have to do this over and over again. And this is no

but I started to tell myself that Like to me, one of the things I struggle with is like that I'm doubting

myself sometimes, that I can actually do the things that I want to do. So, I started saying this one affirmation

every single morning, and it's like, "I can do hard things." Sometimes I also say, "I'm capable of

doing hard things." And the more often I say it, the more I start to believe it, and I want you to do the exact same.

Homework, find one affirmation that you're going to repeat over the next days and over the next weeks. Find only

one sentence. And it can also be, I can do hard things. I am so much stronger than I think. I am

capable of achieving great things, or I deserve to achieve great things. Like pick one affirmation that works for you

and that you actually want to believe, and then say it every single day. If you want to see the transformation,

go and grab your phone every morning or whenever you want to say the affirmations and film yourself. I

guarantee you day one is going to be, hmm, maybe a little insecure. But the last day you actually stand there with

power, your shoulders going to be back, and I'm like, you know what? I can do hard things. So this is what I want you

to do for your mental reset. Homework, write down one affirmation, and then I cannot wait to see and hear from your

results. Team, I hope this video was helpful for you. I really wanted to sit down with you today, and I really wanted

to empower you to get your together, to lock in again. And I'm going to be here, I'm doing it with you.

Let's just all together do it, and get excited and motivated and energized again, because we deserve it. We all

here deserve to feel the healthiest, happiest, hottest, and best. Thank you so much, guys, for being here today. If

you want to see more videos like this, let me know in the comments, and I can't wait to chat with you in the comments.

Thank you, guys, so much, and see you soon on the workout mat, or literally just sitting and yapping here with you.

Bye.