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FOCUS: Simple ways to reset your food and fitness routine

FOCUS: Simple ways to reset your food and fitness routine

Saturday 09 September 2023

FOCUS: Simple ways to reset your food and fitness routine

Saturday 09 September 2023

It might mean the end of summer, but September isn't all bad... It's the perfect time to reset and find your routine again.

That's the view of local wellness expert Chloe Bowler, who shared an array of tips for fitness, nutrition, and balanced breakfasts and lunches for kids...

Eating and exercise can sometimes become a bit chaotic during the holidays, with more unstructured eating, more eating out – definitely more treats and snacks.

This is a good thing and I always encourage people to be as relaxed about their lack of routine as possible, as it is part of life.

September is a great time to bring back some form of routine to your eating, and make sure the whole family is getting a well balanced diet.

Everything in life works best with the right structure from the beginning, and this starts with breakfast. Start the day with a nutritious meal and you will reap the benefits by feeling full of energy until lunchtime.

Balanced breakfast for kids



Pictured: A balanced breakfast blend of protein, carbs, and fruits or veggies will help to curb blood sugar spikes.

This is equally important for children. Going back to school for a long term can be very tiring, so it is really important to make sure that little ones are fuelled up for the day ahead.

A balanced meal will involve some protein, carbohydrates and, ideally, some vegetables or fruit for nutrition. There has been quite a lot of research into the performance of children during school and how this can be improved by a good breakfast.

I think a lot of children run out of energy because they eat a high-sugar, carbohydrate breakfast with very little nutrition, such as cereal or white toast. Some cereals are better than others but try to avoid those with added sugars.

You want to eat as much nutrition as possible, and wholegrain cereal or toast will release energy more slowly and constantly than white carbohydrates.

If you can combine some protein into the meal,this will also help reduce blood-sugar spikes.

Therefore, try an egg on toast, or my egg muffins, a ham omelette or a sausage sandwich. Ideally, include some vegetables on the plate but, if your little one resists, some fruit like strawberries or a banana will also provide great nutrition.

These breakfasts are very quick to prepare, some can be made in advance and there is so much to choose from.

Quick and easy supper recipes are a must, especially during this term when the weather is getting colder, the evenings darker and everyone gets tired after long days. My aim is to provide simple, quick and easy recipes that are full of nutrition and that all the family will enjoy. I am all about trying to simplify things and take the stress out of cooking.

Quick and nutritious lunch ideas


Pictured: Keep hunger at bay and avoid overindulgence by having portioned meals ready in the fridge.

Interestingly, the most popular recipe request I receive is usually for a stress-free supper but this is closely followed by ideas for healthy lunches. People seem to get stuck on boring sandwiches and there is so much more to life than a boring sandwich.

One of the best tips for a healthy lunch is to make enough at supper to give you leftovers. These can be used for lunch boxes, take-to-work lunches or simply to keep in the fridge for the next day. It makes so much sense, takes the stress out of planning meals and ensures there is something ready when you need it.

This type of lunch is more nutritionally balanced than a sandwich and probably has a higher nutritional content as well, so is a better choice. It will also save you money by not buying a sandwich every day.

Having a meal ready in the fridge and portioned out is a great help as having something on hand when you are hungry leads to less snacking. Also, having a sensible portion ready will mean you don’t overeat.

Fitness tips

Swiss-ball workout


Pictured: The Swiss ball, a large inflatable ball that adds a challenge to every exercise.

A Swiss ball is a giant, inflatable ball which is a super piece of equipment. It is great for protecting backs but also offers a good challenge to any workout.

If you don’t have one, you can easily adapt this workout by not using it or putting your feet up on a bench, chair or something similar. You can also use a different ball or even just a jumper for any exercises requiring passing the ball between hands and feet.



 Lie on your back with your legs up in tabletop position on the ball. Place your hands on your head with elbows bent, keeping your arms back.

(Don’t let your bent elbows come forward.) Breathe out and slowly crunch your upper body up keeping your legs still on the ball.

Breathe in as you return to lying down. Repeat x 30.


Lie on your back with your legs in table top position on the ball. Breathe out and use your glutes to lift your hips up off the ground.

Your body should be in a straight line from your shoulders to your feet with your feet balancing on the ball. Breathe in as you lower your body to the ground again, then breathe out to power yourself back up. Repeat x 30.

Ball passing

Lie on your back with your legs on the ground, placing the ball between your feet. Keep your head on the ground and lift your legs up so that you can reach and take the ball with your hands.

Place your legs and feet back on the ground. Then crunch up with the ball in your hands, keeping your legs and feet on the ground and reach forward to place

the ball back in between your feet. Repeat x 30.

Plank on the ball


Kneel with your forearms on the ball. Keep feet hip width apart and slowly come up into a plank. Try to get a right angle at your elbows, so you are not resting your weight on the ball. Hold this position for 30 seconds.

Balancing plank


For this plank you want to have your hands on the floor and your feet on the ball behind you.

Come up however you find easier, either by placing your feet on the ball and then coming up on to your hands, or by lying prone on the ball and then walking your hands forward until you are in a plank position.

Hold this position for 30 seconds.

Russian twists

Sitting up, lift your feet off the floor, bending your knees and twist from side to side, touching the ground with the ball each side as you do. Repeat x 30.

Reach-up crunches

Lie on your back with legs straight on the floor holding the ball over your chest with straight arms.

Breathe out and sit up keeping the ball over your head, so you are reaching for the sky with your arms and ball rather than reaching forward as you normally would with a crunch.

Breathe in as you lie down. Repeat 30 times.

Balanced ball passing

As before but this time, work all of the body. Lie flat on the ground with arms behind your head and legs straight on the floor. Place the ball in between your feet. Breathe out and crunch up to a sitting position. Bend your knees to bring the ball up towards your chest. Take the ball out of your feet with your hands while in this position (see photo) and then lie back down. Try to land with your hands and feet at the same time. Repeat x 30.

This article featured in the Jersey Evening Post and on Bailiwick Wellbeing, your FREE weekly guide to wellness in work and island life, delivered directly to your inbox every Friday. Sign up now here so you don't miss the next edition.

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