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Fall Fitness Routine

Category : Active Living

by Karin Jennings

The trouble with summer is that people tend to be very inconsistent about exercising. This happens for a multitude of reasons: a) it’s hot; b) the kids are home;c) week-long vacations and travel; d) relying on outdoor activities like gardening and walking for exercise.

Now that it’s Fall, it’s time to get your fall fitness routine together!

How to start? ”Back to School” and “Back to Fitness” have a lot of similarities. The “Three R’s” of fitness include: 1) Regular Routine, 2) ‘Rite it down, and 3) ‘Rithmetic.

1) Regular Routine

Consistency is the key to success. Schedule your exercise. “I am going to get in shape this fall” is far too vague. Instead, say “I am going to exercise for 30 minutes three days a week for the next 4 weeks.” You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measurable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks. Remember that nobody’s perfect, if you miss a day try to reschedule it as soon as possible. Progress, not perfection should be your mantra.

2) ‘Rite it down

Three things you should consider writing down:

Your goals.

Post them somewhere you can see them regularly and act upon them. It is important to review your goals daily…for one minute. Spencer Johnson, M.D., in his book The One Minute Mother gives us this motivational quote: “I take a minute, I look at my goals, I look at my behavior, I see if my behavior matches my goals”.

Record your workouts.

It may seem silly, but most grown-ups are just as motivated as grade-schoolers by something as simple as a chart on the wall with gold stars. Try this at home: Place a calendar which is dedicated to keeping track of your workouts in a prominent location such as your refrigerator. Everyday you workout give yourself a star on the calendar. You may also want to record your time, distance and/or the activities you completed. How many minutes and/or miles you complete weekly or monthly? This will keep you motivated to keep moving.

Record what you are eating.

If one of your goals is to lose weight, a food log is an excellent way to get started. Studies show that writing down everything you eat throughout the day can double your weight loss. This works because it makes you much more aware of what you are putting in your mouth.

3) ‘Rithmetic

A lot of us are motivated by the numbers.

Most people feel they MUST weigh themselves, however don’t measure success by that number alone. Here are some other numbers to consider:

Body composition

This is the ratio of fat to lean body tissue and it is much more important. This can be measured with a skin fold calipers or a bio-impedance device. If you would like to have this measured by a trainer at our studio please let us know.

Inches lost

It’s tricky to use a tape measure and because it’s hard to measure at exactly the same spot the next time, so instead identify a piece of clothing that’s a little too tight right now and try it on again in 4 weeks to see if it fits better.

Measure your fitness

How many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long can you stand on one foot?How long does it takes you to walk/run a specific distance such as one mile (works best on a track)? Re-test every four weeks and you will be impressed with yourself!

Turn over a new leaf…follow the “Three R’s” and get your fall fitness routine in shape!

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