The fall is a beautiful time of the year, the leaves are changing over and the weather is beautiful. When the fall hits people want to get back on track from the summer and get back in shape. Staying fit in the fall can be difficult as time is limited but with these simple lessons below you can stay fit for fall.
No matter what time of the year it is, food preparation is key but especially in the fall. Fall always brings a hectic schedule, with vacations ending, kids going back to school and all sorts of after school activities having meals ready to go is imperative. You don’t want to get home after a long day of work and running the family around and have to cook dinner and make lunches for the next day. Take two days of the week to prepare meals for the week. I find that Sunday is a great day to prepare meals for Monday through Wednesday and Wednesday night for the rest of the week. If you are prepared with healthy meals and snacks staying fit in one of the most hectic times of year will be a cinch.
Just as important as preparing your meals is scheduling your workouts in as well. We all schedule doctors appointments and the kids play dates why wouldn’t you treat your workouts the same. If you have your workout and the times you have to get to the gym already in your planner you will be more likely to go and get it in. If the plan is to get or stay fit then your workouts should be in your weekly plan.
Piggybacking off the first two point if you don’t have a plan or are not prepared you will fail. Goal setting is imperative especially in hectic times. If you set goals you will have a guide to where you want to go and it will be harder to knock you off track when times get really busy. Set the goal, set the plan and then follow the plan.
Utilize the beautiful weather to get out and be active. After hitting the gym or on your off days go for a nice walk and enjoy the weather. Since the weather is cooler than the summer months hitting the track for a sprint workout or going for a nice trail run with the leaves changing color can add a whole new dimension to your training.
We have all heard the saying before and the fall is a great time to get out and pick your own delicious fresh apples. Not only do you get some great tasting apples you also get a nice workout out in from picking and carrying bags of apples around for a couple of hours. However apples are not the only seasonal food for the fall that can help keep you fit. There are several other fruits and vegetables that will help keep your nutrition on point and help get the results that you are looking for. Some other fruits and vegetables include cranberries, pomogranates, pears, kiwi, beets, cabbage, cauliflower, rutabagas and squash.
I know pumpkin can be added into the seasonal fall produce but pumpkins get a whole section for themselves. Who doesn’t like to get out and do some pumpkin picking with the family. You can turn pumpkin picking into a great workout by carrying pumpkins around the patch. If you have been pumpkin picking in recent years you will know that the pumpkins seem to be getting bigger and bigger. But there are great benefits to adding pumpkin into your diet. When consumed pumpkin is high in Vitamin A and Beta-Carotene which will help with your vision. Want to fight heart disease, high blood pressure and high cholesterol then add pumpkin into your diet. Pumpkin is also rich in fiber and will help in fat loss battle. Those that eat a fiber rich diet tend to eat less with each meal.
Instead of looking out into your yard and looking at the leaves as more work, change your mindset and make those leaves a challenge. Put the leaf blower away pull out the rake and start cleaning. Cleaning leaves works on your pulling muscles and the constant squatting will give you a nice training session.
Since the weather is nice many local 5k’s and turkey trots pop up during the fall months. With each run comes a chance for you to challenge yourself. Find a coach that can help you get ready for the race and get out
there and compete with yourself.
If you must catch the next episode of the real housewives of wherever then make it a game. During commercials bang out sets of squats pushups and sit-ups. If a character has tag line you can hit a set of burpees every time they say it to make it more interesting.
As the summer months come to an end and the fall weather begins to take over we usually see a dip in our water intake. When the weather is hot we are more inclined to drink more water to cool off but once the temperature drops we tend not to drink as much as we were when it was hot. As we know water is essential not only for health purposes but it is a huge factor in losing fat. If you want to increase your water intake create simple plan. One way to increase the water intake that works really well is to drink at least 8oz of water immediately upon waking. If you can before you walk out the door get in another 8oz. This not only gets the water in but sets the tone for the day and puts you on the path to drinking enough water for the day.
Many gyms offer classes to help you get fit. Find the one that delivers results and not just equipment. Look for a gym that has a quality programming and coaching to help build muscle and burn fat and keeps you feeling energetic and having fun. A gym that has coaches on staff to teach you the right technique will help you get the desired results faster.
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