September 2017 Newsletter

10 Tips For Fall Fitness

Take advantage of the weather.
Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures.

Discover park trails and take in some new scenery, whether you’re walking, biking, or in-line skating.

In places where snow falls early, try cross country skiing or snowshoeing. Or, if you live near the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog.

If you’re near a lake, try kayaking or canoeing, for an excellent whole-body workout and a great change of pace.

And remember, it doesn’t have to seem like exercise to be a great workout.

Raking leaves or doing some fall outdoor yard work is a great way to get the heart pumping, and it’s great calorie-burnin

Think outside the box.

Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new.

Many classes at gyms and elsewhere get started in the fall, so look around and see if something intrigues you.

And with the kids in school, parents have more time to check out those classes.

Fall is the perfect time to gain new physical skills, because you burn fewer calories when you begin a new activity (thanks to the learning curve). If you learn something new now, by next summer, you’ll have mastered the skill — and you’ll burn more calories doing it, just in time for swimsuit season.\

Be an active TV watcher.

Many people get geared up for fall premieres of their favorite television shows. If you’re going to sit down and watch hours of TV, get moving. Make a date with exercise and TV.

While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption.

Integrate exercise into your life.

You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break. Here are a few that are less obvious:

If you’re spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, why not walk around the outside of the field while they practice? Or (if you feel comfortable) warm up and cool down with the kids

Or try “walking meetings.” Go for a walk, brainstorm, and figure out who’s going to take what responsibilities. Things get achieved much more quickly, and everyone feels better for doing it.You can even get moving while you get motivated — for fitness or other life goals. Get some inspirational music or find a motivational talk and download it to your iPod. Walk while you listen for 30 minutes.

Rejuvenate yourself.

Fall is the time to rejuvenate body, mind and spirit. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness, he says, so you can feel good physically, mentally, emotionally, and spiritually.

Remember the 30-day rule.It takes about four weeks for the body to adapt to lifestyle changes. That’s why people who give up on their fitness programs tend to do so within the first 30 days.

So, when the alarm goes off in the morning and it’s darker and colder, don’t roll over and hit the snooze button.

Try to stick with a program for a month. After a month, behavior patterns will have adapted and it will be much easier to stick with it after that.

Strive for the 3 Cs.
Commitment, convenience, and consistency , “the three Cs”, will lead to a successful fitness program.

First, exercise takes commitment. Lack of time is apart of our lives. We all have 24 hours in our day! You have to start planning exercise, just like you do everything else, like meetings, dinners, and getting kids to lessons and practice. Put in on the calendar, because later always turns into never.

Convenience means choosing a gym that’s close by, or an activity you can do at home, or a time when you’re not likely to be interrupted.

Finally, there’s consistency. It’s better to work out 10 minutes a day, than one hour a month!

Deal with darkness.
The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe.

Just because it’s 6 p.m. (or a.m.) and dark doesn’t mean you can’t work out. If walking or running outdoors, wear a reflective vest and carry a flashlight.

When cycling, affix a light to your helmet or bike.

If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you.

Dress in layers.
When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you’ll feel overdressed.

These days, there’s no lack of great weather gear. Try the 3-layers! The inner layer should be a moisture-wicking fabric, so it wicks away sweat and you’re not chilled. The second layer should be a warmth layer, and the third layer should be a protective layer (like a windbreaker or rain slicker, depending on the weather).

And don’t forget the sunglasses. UV protection is important year round. Fall sun can be blinding at certain times of the day.

Find your motivation.
People are motivated by different things. It’s important to first discover what your individual goals are, whether it’s losing weight, strengthening and toning, or preparing for a race or event.

But goals aren’t enough to get you there; you have to be motivated by the day-to-day workouts, he says. So choose something you’ll enjoy doing and will be likely to keep up, whether it’s walking or hiking with a friend, working with a trainer, or taking part in a “boot camp” class.

Creating a challenge for yourself will motivate you, as will encouragement and accountability. You want to know when you’re doing a good job, and when you’re not.

Remember too, that anything worth having takes work. Tell me something you can do three times a week for 10 minutes and be great at? It doesn’t exist. If it was easy to be great, everybody would be great.


The many benefits of Fall fruits & veggies!

Pumpkin bread, pumpkin cookies, butternut squash soup, apple cobbler… Fruits and vegetables abundant in the fall include pumpkin, butternut squash, sweet potatoes and apples.

Here are some reasons you will want to incorporate these powerhouse fruits and vegetables into your diet!

Keep in mind that it’s always important to choose produce that’s in season so you get the maximum amount of nutrients.


Pumpkin is full of nutrients that can benefit the body. It contains fiber, vitamin A, potassium and vitamin C. Don’t throw away the seeds! They are full of zinc, magnesium, protein and iron. The nutrients in pumpkin can aid with digestion, immunity and eye health. Not only that, zinc has been known to aid with taste changes, which patients receiving cancer treatment may experience.

Butternut squash

This hourglass fall staple is also full of fiber and vitamin A. It is rich in folate, too. If that’s not enough, because of its high antioxidant content, butternut squash has anti-inflammatory effects. Reducing inflammation in the body has been known to reduce the risk of diabetes, cardiovascular disease and even cancer.

Sweet potatoes

Why use sweet potatoes instead of white potatoes, you ask? I know that white potatoes are a traditional side dish at Thanksgiving dinner but sweet potatoes are a better option. These orange spuds have a low glycemic index, which means they won’t cause your blood sugar to spike. Sweet potatoes also contain so much natural flavor that they rarely require additional salt, sour cream or butter to make them taste good.


Last, but not least, are apples. Though apples are available during the whole year, they are even sweeter and cheaper in the fall. Why should you eat them? Three words: fiber, fiber, fiber. Fiber can aid with digestive health, blood sugar control and heart health by reducing inflammation and cholesterol levels.

Unfortunately traditional dishes made with these foods include a great deal of sugar, butter or cream. These fruits and vegetables are naturally full of sweet and savory flavors. Try using recipe replacements for the high-fat, high-sugar additives. Consider using plain Greek yogurt instead of sour cream, applesauce instead of oil in sweet breads, and half-and-half or evaporated skim milk instead of heavy whipping cream.



Healthy Living Tip:

Eat small meals. Choose several small meals over a few big meals a day. This balances out your energy distribution throughout the day. In general, eat when you feel hungry, and stop when you’re full . You don’t need to wait until official meal times before you start eating. Listen to your body.

Healthy Transformations

Baked Sweet Potato W/ Onions & Red Peppers
Baked Sweet Potato
⅓ cup yogurt, low fat-plain
2 oz beef, ground X lean
1 cup bell pepper, yellow or red
1 cup sweet potatoes
½ cup onion
2 Tbls chili peppers
1 ½ tsp oil, olive

Spices / Flavoring
¼ tsp salt, lite
¼ tsp black pepper

Preheat oven to 350 degrees F (175 degrees C).

Place the sweet potato on a baking sheet and bake until tender, about 30 minutes.

Chop chile pepper, slice sweet onion, and slice bell pepper into strips. Heat olive oil in a skillet over medium heat.

Cook and stir onion, red bell pepper, and chili pepper until very tender, about 15 minutes.

Stir vegetarian ground beef into the skillet and cook until heated through, about 5 minutes.

Slice cooked sweet potato in half lengthwise and top with the skillet mixture.

Place yogurt on top and season with salt and black pepper.

42g carbs, 21g protein, 12g fat, 9g fiber, 360 calories

Exercise Equipment Deals