Our Top Tips to Stay Fit This Fall

Among Americans who made New Year's resolutions for 2020, 50% wanted to exercise more, 49% wanted to eat more healthily, and 37% wanted to lose weight. For those who both resolved and stuck to these lifestyle plans, the summer was probably filled with confidence, beach bodies, and outdoor adventure. But now it’s September, a time when colder weather, darker days, and seasonal comfort food can make it difficult to stick to your workout routine. Don’t let all of summer’s hard work go to waste—instead, build a comprehensive fall workout plan that keeps you on track and looking better than ever, just in time for the holidays.

Consider this: working out now will offset the Halloween candy that will be collected, the Thanksgiving pies that will be baked, and the champagne that will be flowing. A fall fitness program will help ease the effects of overindulging during the holidays. Being proactive about your physical and mental health during the fall will also help prevent the winter blues from hitting hard. So, from now until December 21st (the first day of winter), we challenge you to boost your health and happiness this fall with a health and fitness plan that can include these mini wellness challenges:

Jog. Walk. Hike.

While the weather still allows for it, be fit outside. The crisp air and sunlight will give you a jolt of energy and boost your mood. And the colorful autumn leaves are a sight to see.

Rake Your Leaves.

Raking leaves is considered moderate physical activity, similar to a brisk walk, according to Barbara Ainsworth, an exercise epidemiologist at San Diego State University. According to Ainsworth, “It helps build upper-body strength, as well as core strength, or strength in your back and stomach.” In addition, all that squatting, bending, lifting, and raking is an all-around way to improve your fitness, joint health, and overall power. The more you weigh, the more calories you'll use while raking leaves; a 125-pound person burns about 120 calories raking for a half hour, while a 185-pound person burns 178 calories. 

Limit your Pumpkin Spice Lattes.

Pumpkin spice lattes are all the rage throughout October and November. But according to the Starbucks web site, a grande pumpkin spice latte with 2 percent milk and whipped cream is 380 calories, 14 grams of fat, 52 gram of carbs, 50 grams of sugar. Try adding some cinnamon and low-fat milk to your coffee instead for a healthier option. Better yet, go to your local pumpkin patch and purchase a pumpkin equal to the weight of a medicine ball you can lift. Then hold onto it while you do sit ups, walking lunges, squats, dead-lifts, bicep curls, and ab twists. Pumpkins not only make medicine balls and jack-o-lanterns, but they also up the nutritional value when baked as they are chock-full-of carotenoids (which help fight heart disease and cancer), vitamins C, E, and riboflavin, iron, fiber, and potassium, etc.

Run a Turkey Trot

November is Turkey Trot season. If you sign up to run one now, you will have plenty of time to train. The cardio you do to train will also boost your mood through the release of endorphins, which are feel-good chemicals released by your brain. It enhances sleep quality; reduces arthritis pain and stiffness through joint movement; expands lung capacity; helps prevent or manage high blood pressure; heart disease and diabetes; and will burn calories!

Due to COVID Turkey Trots are virtual this year. A virtual run is just like a traditional run—friendly competition, t‑shirts, finish line selfies—only you pick the route. And what time to wake up. Here are a few races you can register for:

United States National Virtual Turkey Trot

Rotary Club of Richmond Virtual Turkey Trot

Marine Corps Marathon Gobble Up Turkey Trot

Join A Gym.

Lose the COVID-19 and keep it off with a gym membership. Both Success Studio Ivy and Success Studio North can devise a personalized fitness plan that will keep you healthy, strong, and fit this fall. We adhere to the recommended COVID safety guidelines, so you will be confident you’ll be training in a safe environment. If you have any questions about our COVID safety precautions, please don’t hesitate to call us.

Get ahead of fall gluttony. If you start working out now, you’ll be ready to burn off the holiday goodies as they come, rather than gaining hard-to-lose fat you’ll regret come springtime. Be proactive now, not reactive later!