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.

How to Stay Motivated to Be Healthy

Resources for motivation to be healthy

Staying motivated to be healthy can be tough, but there are resources out there to help you!
Image: Shutterstock

However good your intentions may be, it’s hard sometimes to work up the motivation to stick with healthy habits like workouts or eating well. But there are a lot of resources out there to help keep you motivated to be healthy!

  • Insurance perks. Some insurance programs actually reward healthy behavior with benefits like discounts on their services and prizes ranging from movie tickets to a free iPad! Be sure to check with your insurance company to see what they offer.
  • Health blogs. Of course you’ll want to research the claims and make sure they’re backed up with solid data, but blogs are a great way to connect with fitness and health professionals as well as others trying to get and stay healthy. The blog format also lets you ask questions, make comments, and maintain a community of like-minded folks who can keep your motivation going.
  • Health apps. There probably is an app for that—whether “that” is tracking calories, organizing a workout, or a cool way to gamify your healthy habits. Some of these apps will even reward you with real cash: The app Pact lets you set goals and, once you’ve achieved them, get financial rewards. And that’s not even counting all the apps that help you find bike routes (BikeNav), interpret nutrition labels (Fooducate), and more.
  • Social networks. Sure, you could use your Facebook account to kvetch about work…or you could use it to team up with other people who are trying to make healthy choices. Just like in the offline world, finding people who support your efforts means a better chance of achieving your goals.   In fact, Penn State has done the research: people who had the support of a friend, family member, or significant other logged more fitness hours than those who didn’t.
  • Find healthy habits you love. Sometimes this is easier said than done, but it really works. When you love what you’re doing to be healthy, you’re more likely to do it. Try lots of activities and recipes until something really strikes your fancy.

Staying motivated to be healthy can be tough, but when your motivation is lacking, know you’ve got plenty of resources out there to help you get back on top of your game!

Fitness Tips That Can Help Relieve PMS Symptoms

image005We were recently quoted in the Edmonton Journal. An excerpt of the article on fitness tips for relieving PMS is listed below.

Cardiovascular exercise stimulates endorphins, a group of hormones that improve your mood and stoke your energy. It also makes you sweat, which can help if one of your PMS symptoms is bloating, says Mayling Kajiya, a New York-based certified strength and conditioning specialist and PMS expert, with an extensive background in nutrition.

They don’t have to exercise at a high intensity or the intensity they usually work out at. Walking, using a recumbent bike or cross-trainer, some light stretching, can help flexibility and relieve muscle tension.”

Mayling says: “If you can get out of bed and you can exercise, you should. Don’t be afraid of PMS or let it bother you.”

To motivate herself to get out and exercise during that time of the month, Mayling starts to listen to her workout music while she gets ready to go to the gym. She also visualizes the workout she’s going to do and how good it’s going to make her feel after.

Click here to read full article