Transition to Fall...

FALL!

 



Summer was wonderful! Sun, BBQ's, swimming, camping, and friends ... eating, playing and enjoying ourselves.

Alas, all good things come to an end, and I have noticed just the tiniest change in the weather this last week...mornings and evenings are just a little cooler, I’m grabbing a sweater to read on the porch in the evenings, and my flowers are fading…change is coming.

Fall is my most favorite time of the year! First, because I am willing to turn my stove back on, turn A/C off and bust out the warmer clothes. 

Second, because I know I have to ramp up my determination to eat clean and exercise with the holidays approaching.

 So, how do you keep eating clean, while enjoying all the great fall foods like stews and soups, breads, and baked goods? How do I keep my exercise routine when it is freezing outside and I don't want to run or ride anymore?

Let’s talk about transition into Fall, eating clean, and being consistent with our workouts!

A lot of us move outdoors to exercise when the weather is warmer. Of course, some of you will still run in the snow and the cold, or bike…more power to you! However, there are those of us “fair weather exercisers,” myself included, who might need some suggestions as to what to do indoors now it is getting chilley…*brrrrr*



Exercise

There are tons of options here! You can do the obvious, get a gym membership.

As a former manager at a large local gym, here are some pointers when looking into getting a gym membership.

Most gyms will offer you a trial pass. You can go to the gym for a few days for free. While you are there get pricing, check out the facility, meet the manager and staff. Look into personal training packages, and meet the trainers. Always see what amenities they provide…pool, spa, basketball courts, classes, day care etc. Look at overall cleanliness of facility including daycare, locker rooms, showers, and spa. Get an idea of the availability of equipment...is it packed with people at the time you can go? Are there enough open treadmills, or space in classes? There is nothing more frustrating then getting ready, loading kids in car, driving to the gym and running in only to find all the bikes for the cycle class taken or the daycare is at capacity...ugh!

Classes! 

I love exercise classes. They are high energy, and super fun. You can meet new people, maybe find a gym buddy there who can keep you motivated to be consistant!

Most gyms offer a wide variety of classes from lift classes, to cardio, and Step to Zumba. For those of you over 50, you can see if they offer classes like 24 Hour Fitness’s “Silver Sneakers” class, which is covered, usually, by insurance.

If the gym isn’t for you, you still have options!

1st! There are great DVD’s available, in a wide range of activity and skill level.  If you are in excellent shape, you can try “Insanity” or “P90X” both are excellent.

 







2nd! If you are a beginner, or have injury issues you can start slower, building strength and stamina with functional exercises which use compound movements with your own body weight for resistance. Doing moves that use several muscles at once, just like we do in body movements all day long, which enhance the relationship between your body’s muscular and nervous systems. Doing this can help you more efficiently perform motions such as pushing, pulling, climbing, walking, sprinting, jumping, twisting, turning, etc. 

Functional strength training is not just done to improve your appearance, but to help you get better at regular day to day activities. I find that compound movements such as bodyweight exercises make for an exceptionally good functional strength training workout routine ie: pushups, pullups, dips, squats, planks, lunges, tuck jumps..etc. Here is a great list I found .....for your reference.

Best Health, Ruthann