Fitness:Autumn Hues and Hidden Calories: A Trainer's Take on the Post-Easter Bounce Back

Connect & Grow Magazine: Issue 19 April 2025

After the unusually warm start to Autumn this March, here in Melbourne, Australia, it feels almost surreal to see the leaves turning. So far, when the weather has lacked the usual crisp mornings and cooler nights we expect at this time of year.

But as we all know, an ‘Indian Summer’ eventually ends. While we’re still embracing outdoor activities and enjoying salad-based meals, it’s only a matter of time before things start to change - probably within the next week or so. When that shift happens, there’s a noticeable move towards more indoor activities (except for the die-hards among us - hello Iceburgers, the dedicated year-round ocean swimmers!).

How do I know this? Well, I’ve been in this game for nearly 31 years, and that’s a lot of experience helping my clients navigate the seasonal transitions without falling off track during the cooler months. Trust me, it can be a real challenge to keep everyone motivated and on course once the chill sets in.

When that happens, there is a definite shift to more indoor activities (apart from those very hardy amongst us, such as hello icebergers (the all-year-round ocean swimmers).

How do I know this? Well...I’ve been in this game now for nearly 31 years...and that’s been a long time of helping my clients navigate the seasons without dropping off in the cooler months (believe me, it can be a challenge to keep them motivated and on track in the cooler months).

The post-Easter slump is a very real phenomenon! Just as the weather turns chilly and blustery, our motivation to stick to that fabulous fitness regime often takes a nosedive. Suddenly, the cozy allure of a roaring fire trumps even the most ambitious workout plan.

The best-laid plans often crumble in the face of temptation. Easter, falling mid-April, is a delicious minefield of hot cross buns, chocolate eggs, succulent lamb, and all manner of rich, comforting food. Coupled with reduced outdoor activity and a dip in our intake of wholesome foods, this can easily lead to a downward spiral stretching from Autumn to Winter. The common refrain - “I’ll indulge over Easter and get right back on track afterwards” - often rings hollow. I’ve witnessed this countless times, even seeing those tempting chocolate Easter eggs strategically placed at gym reception desks! The irony isn’t lost on anyone.....

I’ve seen it happen over and over again, the initial guilt after a few days of indulgence, followed by manic attempts to ‘undo’ the damage with extreme dieting (hello water diet!) and punishing workouts...

Here’s the truth, though: a few extra Easter eggs and hot cross buns aren’t going to derail your progress entirely. What does stuff you up is the all-or-nothing thinking. The thinking that you’ve indulged over Easter, so you may as well keep going down the slippery slope of no return...this is the belief that is held erroneously that one weekend of less than perfect choices necessitate a complete abandonment of all your health & fitness goals - that’s the real enemy! Our mind holds us captive....

This autumn let's focus on mindful movement and balanced choices. Consider Easter a delicious but temporary detour, not a catastrophic derailment. Instead of beating yourself up over those extra calories, let's gently steer ourselves back onto the path of healthy living.

This doesn't mean foregoing all treats. It means choosing wisely. This may be the year you make your own hot cross buns, incorporating healthier ingredients like whole wheat flour and reduced sugar. Or maybe you indulged in just one or two of your favourites, savouring each bite instead of mindlessly munching.

The key is balance, and in the autumn, nature itself provides a perfect metaphor. The vibrant colours of the season, the changing leaves, the subtle shift in temperature—they all speak of transition, of adapting to change. Our bodies are no different. We need to adapt to the changes in our lifestyles, including the occasional indulgence.

My advice this autumn? Focus on sustainable practices rather than quick fixes. Please don't fall prey to fad diets promising miraculous results (hello, mindless scrolling on Facebook, Instagram, or TikTok, where every influencer is selling you their version of healthy...).

Instead, concentrate on consistent, moderate exercise. A brisk walk in the crisp autumn air, a cycling trip through the changing foliage, or a yoga session to ease muscle stiffness are all sustainable ways to maintain your fitness. Yep, get out those dumbbells, or book a guided weights and cardio workout with your trusted fitness trainer!

And remember the importance of hydration. As the air gets cooler and drier, we drink less water. Staying adequately hydrated supports everything from digestion to energy levels.

The post-Easter period shouldn't be about deprivation; it's about recalibrating. It's about focusing on small, achievable goals. Instead of aiming for a massive calorie deficit, try incorporating more vegetables into your meals, opting for lean protein sources, and increasing your water intake. Small changes, consistently applied, are far more effective than drastic measures.

Autumn's beauty lies in its subtle transitions. Let’s embrace that same philosophy in our approach to fitness. The vibrant colours inspire us to move, the cooler air invigorates us, and the changing season reminds us of that balance, consistency, and self-compassion are the keys to long-term well-being. If you'll excuse me, I've got a client waiting who needs to know all these hints and tips I’ve just shared with you guys! Happy Easter and Happy Autumn!

Written by

Vivienne Derwent

‘Inside Health, Outside Vitality’

Vivienne Derwent

B.HSc. ANTA

M:0402 076 103

Email: viv@vnutri.com.au

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Disclaimer: All information is accurate at the time of publication and subject to change