Fall fitness tips from personal trainer Mike Gartz.
January 1st is notorious for being a time to re-establish a healthy routine. But there are a few key benefits to recommitting to your fitness in the fall. Colder weather tends to make people more sedentary, but it doesn’t have to be that way! The more you make exercise a habit, the more automatic it will be and the more you’ll hardwire yourself to want to work out. That way, when you’re in the depths of winter you’ll already have consistent habits set up that are harder to break.
Recommitting to a healthy routine in the fall will help with the calorie intake. We all know the apple pies, assortment of pumpkin flavored everything and hot cocoa sure does taste so good that you tend to forget how high in calories these things are. During this time of the year we tend to perk up the taste buds, not to mention all of the wings, pizza, meatballs, nachos, chips and dips that tailgating brings. Give yourself a leg up by committing to being more active this season and pair it with a few healthy swaps. You’ll feel healthier and can still afford the occasional fall indulgence.
One of the hardest parts of getting in shape can be eating healthy. Working out more can often make us hungrier, so you need to manage your cravings with healthy, nutritious food. Aim to eat lean protein, tons of fresh veggies and fruits, healthy fats and whole grains. Healthy fats in the morning will keep you fuller all day, so you’re not extremely hungry by lunch.
When you start working out, be aware of your body. If you’re in pain, listen! Nip injuries in the bud by resting or modifying your workouts. There’s no shame in sticking to lower body workouts for a few days if your arms are “oh my goodness, I can’t lift them” levels of sore. When it comes to muscle soreness, give your body one day off of a muscle group if you’re sore, but two or more if the pain makes everyday movements hard.
Fitness Tips for the Fall
Set goals: Be realistic, ask for help in planning your program, work up to one hour of exercise daily.
Plan: Schedule your workouts each day.
Make a motivation board: On a bulletin board, attach a list of goals, photos and/or inspirational sayings.
Get outdoors: As the weather cools off, add a walking or jogging program or tend the garden, mow the lawn.
Change it up: Plan exercise to include yoga or step aerobics as well as weights.
Stay hydrated: Have your water bottle available and a protein drink for after your workout.
Get proper sleep: Exercise promotes better sleep, but you need to get into bed in a dark room, no TV or electronics, and aim for six to eight hours of sleep.
Workout to music: This can help keep you motivated and improve endurance.
Weigh ins: Track your weight, but only weigh yourself once a week at most.
Track your progress: Keep a workout journal with the length of your workouts/reps/etc.
Take time for recovery: Give yourself adequate recovery time between workouts and alternate exercise.
Don’t give up: Keep working on your exercise goals every day. It takes time to achieve goals and you need to do this one step at a time.
It’s all up to you: You must make the decision to be fit. When you commit to it, you are making a contract with yourself. Be the change that you want to see in your life.
