7 Fall Fitness Tips

Woman jogging through fall leaves

Check out these 7 tips for jumpstarting your fall workout!
Image: Shutterstock

Sure, the weather’s getting colder, but it’s actually a great time to get out there and work on your fitness routine. Whereas New Year’s resolutions often fade after the party, starting a new workout plan in fall allows you to create good habits for the holiday season. And if you’re in school—or your kids are—you probably think of September as the beginning of the year anyway!

Here are a few tips to keep in mind as you get started with your fall workout:

  1. Work with the weather. Get inspired by gorgeous fall leaves by walking, running, biking, or skating in the park. And if you’re lucky enough to live near a beach or lake, your options for kayaking and canoeing are wider than ever, since those areas tend to be less crowded during the fall.
  1. Learn something new. School isn’t the only thing that starts in the fall! Gyms often start new classes around this time of year, which means great introductory sales. Plus, if you’re learning something new, you’ll likely start off slowly with burning calories and build up as you become more comfortable with the new routine. By that time, it’ll be warm weather again—just when you want to be toning up for swimsuit season.
  1. Focus on you. Wellness is about more than just your body. Consider working on other areas, too: take up meditation or yoga, learn a new language, take an art class. Expand your horizons.
  1. Give it time. The amount of time it takes your body to get used to a new workout varies, but many experts agree that three to six weeks is about right. So if you feel like giving up right away…don’t! Commit to your routine (with modifications as you need them) for the best results. Make your life easier by choosing something that’s fun and convenient—a nearby walk, a video you can do at home, or a gym class that’s on the way home from work or school.
  1. Don’t be scared of the dark! Fall usually means it gets darker earlier, so if you’re going to be outside, make sure to wear light-colored clothing, a reflective vest, and/or lights so cars can see you.
  1. Layers are your friends. The experts recommend three layers to keep you warm and dry. The layer closest to your skin should be clothing with wicking capabilities, often called DriFIT. This awesome fabric wicks moisture away from your skin, which keeps you from having to deal with being wet and cold. Over that, you should have a layer to keep you warm, and on the outside, a layer to deal with the elements—a windbreaker or raincoat, for example.
  1. Motivate yourself! Remember why you’re doing this workout. Are you trying to lose weight? Tone up? Get ready for a 5k? Everyone has different reasons, and you’re more likely to stick with a routine that means something to you.

Don’t let fall pass you by! It’s a great time to take stock of your workout and enjoy the best parts of the season.

Valentine’s Day Fitness Routine

Fitness tips on the goIt's Valentine's Day soon, and to make sure you show your best ASS-etts, focus on a chest and glutes workout this week.

L is for Lift Your Butt

No pain, no gain! Do 100 Squats with 10lbs dumb bells in each hand.

Break it up into 4 sets of 25 repetitions.

If you don't have dumb bells, then go ahead and use body weight. Try to go a little faster though since you won't have much in terms of resistance.

For a complete squat, make sure your hips are parallel to the top of your knees at the end of the squat.

Ahem: Stand up all the way - no cheating! You want to aim for quality with your movements. Do not rush through them.

O is for Operate the Rounded Booty

Next up, 100 2nd position ballet squats. How you ask?

Get a chair and put one foot on the seat of the chair. Keep your toes turned out as if they were pointing to a mouse on the floor.

Break the set up into 4 sets of 25.

No dumb bells need here, just your body weight. If you want to spice it up, unleash your inner bootcamp instructor and make yourself do this exercise with dumb bell bicep curls as you squat down. Fun right?!

Same as before with full deep squats and TAKE YOUR TIME.

V is for Vaporize the Armpit Fat

Let's keep it moving girl! 50 Triangle Arm Push-ups.

Get on your knees with a yoga mat and get into your knee push up position.  Make a triangle shape with your opposite thumbs & first finger and place it on the floor right below your boobs. Flatten your back, tuck your butt under.

Total of 50 push ups and break them up into 5 sets of 10.

Make sure you go has deep as chest in line with bend of elbows and drop your shoulders from your ears.

E is for Express the Cleavage

Finally, show some love for the girls. Do 45 Chest flys on your back with 15lb weights in each hand. If you don't have any dumb bells, although by now you might want to consider investing in some, then take a 1 gallon water bottle and use that.

Lay down on your mat and tuck your hips under and engage your core muscles. Bring the weights together right above your chest and bring them open so you feel the pressure in your chest and upper back muscles.

Make sure you open all the way out until the the back of your hand almost touches the floor. Again, go slow and work on squeezing your chest muscles.

You can break it into a 3 sets of 15 reps.

That's all for today! Now go show your body some L-O-V-E!