Fall and Winter Routine Disruptors (and ways to overcome them!)

November 6, 2022

Written By: Jackie, General Manager


What exactly is a routine disruptor? Essentially it is an event, obstacle, or distraction that we allow to happen that then sets a new path for us going forward. It can be a positive or negative occurrence, depending on what you want the outcome to be. 

As an example: 

You missed that morning cup of coffee and your whole day starts off on the wrong foot because your typical routine has been disrupted by sleeping in. 

You have a great workout routine built into your weekly schedule, but then the season starts to shift to fall and winter and you start skipping one or two workouts a week. You start to eat more and move less and your mood begins to shift - all because we allowed ourselves that disruption to become a new habit/routine.


Some other common routine disruptors are 

We tend to get less fresh air and sunlight

We eat more comfort foods 

We tend to let our spring/summer habits go

We tend to sleep more or feel more tired


The fall and winter transition can be really hard for many of us to adjust to. There is often a sense of loss when it comes to the change of seasons and often we do not have a plan in place to overcome that transition time. 

Everything essentially boils down to implementing a (perhaps new) routine that will work for you. And give yourself some grace, as a new routine can often take several weeks to establish. So here are some healthy habits you can implement into your new fall and winter routine.

Keep Moving and Stay Active - keep showing up at the gym and stick to your 2-3 times a week, especially when you don’t feel like it! Get outside and walk some trails in your area -  the fall colours are breathtaking! Enjoy the crispness of the air by dressing appropriately for the weather. Make it a family affair and get the kids involved in some of your outdoor activities.

Get Fresh Air and Embrace the Sunlight - since days are becoming shorter, so is amount of sunlight, so make sure you try to get outside at least once a day for a quick walk or break and take it all in! Sun exposure can help elevate your mood. 

Ensure you are getting adequate sleep - If you are struggling with getting enough sleep then make that a priority as you reflect on creating a bedtime routine that gets your mind and body ready for sleep.

Practice Gratitude - focus on the positive people and events in your life. Socialize with people and attend events that bring you happiness and support your routine.

Ensure you eat wholesome and nutritious foods most of the time - incorporate good proteins, healthy fats, and good carbs at meals. Focus on the foods you can add that will help you feel good! 


As you begin to establish a new fall routine that encompasses and embraces healthy habits, you will begin to see a positive mood shift, you will feel less stressed, you will see improvement in your physical health, and you will have more energy, and more mental clarity. 

Know that fall and winter routine disruptors can be temporary, as long as you still have a positive outlook and take a hard look at what is important to you. 

If you are looking for a gym that can help you maintain or start a great workout routine, then reach out today to book a No Sweat Intro information session where we can chat about helping you with that goal.

The Coaches at Degree are ready to help you get started! Click HERE or email info@degreefitnessseaforth.com to make that important first connection!

The Importance of Showing Up For Yourself

September 2, 2025
Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

How To Make Your Workouts Stick

September 2, 2025
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

The Journey of Degree Fitness

September 2, 2025
Written By: Coach Kelly My gym ownership journey started in December of 2019. At the time I was managing the day to day Degree, coaching classes/appointments and running events/programs. The previous owner had some really exciting things coming up in her life that required big changes. One of them being handing over the keys to someone else. It was an immediate yes, and an absolute honour! Degree was originally founded as a place to workout with a group of like minded, amazing people. Using fitness as a vehicle for a better overall life (happier people, healthier people). I always believed int eh original mission, vision an values of Degree and they haven’t changed much over the years :) Fitness to me was a way to escape; I could move my body, stay strong and feel empowered when everything else around me felt like it was falling apart. I’ve continued to use fitness to improve my overall health and strength, and just like when I first started, to stay grounded when everything else feels shaky. Fitness to me, and at Degree, is more than muscles. It’s helping our clients have a safe space they can come, be themselves, and workout with their gym buddies. As they do this, the most amazing things happen, and it makes our hearts soar as you Coaches… We see you light up when you crush a hard workout, or do something you didn’t think you could do. When you share a bright spot and everyone in your class is genuinely happy and excited for you, too! When you start to realize, and believe , that you are whole heartedly capable of anything you put your mind to. That you are worth it; you always have been. Degree is the cornerstone of health and wellness, and we will always be here to help you, and our community live their happiest, and healthiest lives! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!