As we embrace these shorter days and cooler temps our bodies and minds can definitely feel primed and ready to hibernate in chunky sweaters and stuff our faces full of warm, thick stews and pies.
BUT...fitness is not just for the fair-weather! So rake up a pile of leaves, get excited and jump in, because we've got 10 tips to help you stay fit this fall, and stay fit once and for all!
Be NEAT. Non Exercise Activity Thermogenesis, that is. Speaking of raking the leaves, GET OUT THERE, rake em up by hand instead of loading the dish washer. Wash your car, rather than running it through the local car wash. Mow your lawn with a push mower instead of riding on one. Mop the floor by hand. These little NEAT things add up to daily workouts without even hitting the gym, and bring you more satisfaction of having sparkling clean dishes, because let’s face it - dishes are simply cleaner when you wash them by hand.
Take a hike. Fall is a great time for hiking! Hiking, aka, “Forest bathing” is a great way to enhance your motivation and set your own pace when it comes to exercise. Negative Ions and essential oils emitting from surrounding trees are elemental when it comes to healing motivation centers in the brain, and calming anxiety and tension. You can stop and rest as needed. You can go as long or as little as you like. You can share the experience/workout with a friend or partner. And almost every city in the world as some form of local hiking trails that are easy and accessible. Check out alltrails.com to find one near you!
Want a FREE personal trainer? Ask a kid! A great way to interact and play with your kids is to let them boss you around for a change. Ask your child to play a game such as “Simon Says” where they get to be Simon and tell you moves to do. This is great way to get both yourself and your kids to move more. Commit to try to do whatever they request and don’t forget to thank them when your workout is over!
Try something new! There are all kinds of classes at The Weight Room and if you only do the same thing you've always done, you will only get the same results. Working the body in different styles can recruit different muscle fibers and enhance metabolism. Shake it till you make it, with a Zumba Class or try ToneFit to get cardio and strength training in a fun low-impact way. Try a yoga class for some calming muscle recovery, and Barre is one of the top 5 fitness classes trending across the us for good reason. Want more extreme fitness, then try our Xtreme Fitness classes! If you make changes, you will see changes and it keeps fitness new and exciting.
Put on some weight. As in, a weighted vest! Adding some weight to your workouts with a weighted vest can be a great way to create more resistance, and more calorie burn. With as little as a vest that is equivalent to 15% of your own bodyweight, you can increase calorie burning by 12%, research shows.
Try a tabata! Tabatas are short intervals of one move of your choice, done for 20 seconds of work, followed by 10 seconds of rest and completing 8 rounds total. In as little as 4 minutes, you can exhaust a muscle and complete your workout for the day. Invented by Dr. Izumi Tabata for olympic athletes to train with, these workouts may be short, but they are powerful and effective. http://www.tabatatraining.com
Get down and get dirty! Autumn gardening means theirs still time for you ‘green thumbs’ out there to get your hands dirty and get fit too! Gardening can actually burn anywhere from 250-500 calories in an hour. Landscaping, hauling rocks, yard work - the more you do, not only does your yard look better but so will you!
Track your fitness! And let others track you too! Apps like Strava and My Fitness Pal will allow you to find your fit friends and let them see what you are up to daily. This accountability will keep you motivated to move as well as enlist those pals to perhaps even meet up with you for a workout!
Take a rest! We love having you at our gym as much as you love being there, but if you need a nap after your first workout of the day so that you can come back for your next workout that day, chances are you are doing too much. Aim for 5-6 days per week, one workout per day max, and then choose 1-2 days per week for "Active Recovery" time. Walking leisurely, or just some light stretching or outdoor natural movement is all you need to allow the muscled to properly recover and lower stress hormones. A body under stress won't build muscle or burn fat, so that day of rest may be just want you need to see slip easier into your skinny jeans.
Save the date! The date for an upcoming 5k, 10k, bike race, or even a polar plunge. Whatever active lifestyle love, having a date in the future to train towards will guarantee that you will make time to stay active, and get prepared.
Keeping fit when it get's dark before you even leave work isn’t always as easy as it seems. However, by simply committing to implementing some new things, trying one new strategy at a time, you can keep those results happening and avoid "hibernation mode".