Cinnamon, apples, red and orange leaves, crisp mornings, pumpkin spice everything.. It’s fall! Well. It’s almost fall and I’m getting a lot of questions about being Fit for Fall. Which is why I’m writing this!
Did you know that a lot of girls run their year from September through August? I honestly had NO clue until I started doing some research. I’ve always run my year from January to December.
But this year, I’m doing something different and I’m putting together a Fit for Fall Challenge and guess what? Because you’re reading this, you get the first seven days free and then the rest of the challenge at 60% off!
Here’s how it will work!
It’s a 30 day fitness and healthy eating challenge. It is not a crash diet nor is it some crazy hard workouts that you’ll never be able to achieve. It is 20 days of teaching you how to live an overall healthy lifestyle!
Are you ready to dive in? Here’s how this will be laid out: we’re going to break it down week by week in detail & then, when you get to the bottom, you can subscribe (free) and I will send you the first 7 days for the challenge for free. Then, on the 7th day, you will receive a code to get the challenge at 60% off!
30 days worth of workouts and the clean up your diet challenge in bite size (oh look at that, a pun) pieces.
[*remember, these are suggestions and be sure to ask your doc if you have specific dietary needs! :-)]
Fit for Fall Week #1
Week #1 Food Focus – Balancing your Macros:
Protein is needed in the body to build and repair tissues, carry oxygen in the blood, and for a healthy immune system. It provides the building blocks for important hormones and digestive enzymes. Protein is also important for blood sugar control. That is why it is recommend that every meal (and snack) should contain some form of protein.
Good fats and carbs are also needed in your diet as they provide brain food and give you energy throughout the day! Stay away from overly processed carbs such as chips, candy, etc.
Your eating is all about balance and keeping it real.
Examples of Protein:
- chicken breast
- cottage cheese
- Greek yogurt – check label for not too much sugar! My favorite Brand is Fage!
Examples of Carbs:
- whole grain bread (Ezekiel bread, Killer Dave’s, etc.)
Examples of Good Fats:
- Peanuts Butter or Almond Butter
How much should you eat? The answer to this depends on your size and training needs.
You don’t have to get crazy counting ounces and measuring all your meals. This isn’t what this is about, this is about learning to create balanced eating. So, when you’re hungry, eat! Have healthy and balanced snacks ready and you’ll be all set.
Example: it’s snack time, I will grab some cheese, stick veggies and almonds. That is a good balance of protein, fats, and carbs. That snack helps me feel full and it provides good nutrients to my muscles that are repairing themselves from my morning run or workout!
This Week’s Eating Challenge: every time you eat, include each of the macros. Protein, good carbs, and good fat and drink your water! Make each choice of food today thoughtful and purposeful.
Week #1 Fitness Focus – Form
During your workouts this week make each movement purposeful and focused. If you have to, slow down your movements.
When you squat, squat low with your chest tall! When you do your burpees, make them controlled vs. as fast as you can.
These workouts are tough and you will probably be sore. That’s okay! This is about giving ourselves a jump start on getting back to a healthy lifestyle.
Fit for Fall Week #2
Week #2 Food Focus – Add More Fruits and Veggies
Last week, we talked about balancing our Macros. Now that you’ve had a week to get that down pat, we’re now going to start adding in more veggies and fruits
Fruits and vegetables are good carbs. They provide great energy and they can keep your digestive system running strong.
I have also found that if I get too hungry and I start to not feel well, grabbing a piece of fruit will quickly help me feel better and I can then eat the rest of my snack. I keep a bowl of fruit on our counter in the kitchen (fruits that don’t require refrigeration once off the vine or tree) for an easy grab.
Adding more veggies tend to be more difficult for some folks and I get it! However, the nutrients that come from veggies are next to none and they’re so vital to your health and well-being!
Here’s some ideas for adding more veggies:
- Toss some veggies (mushrooms, peppers, onions, or tomatoes) into scrambled eggs for breakfast.
- Try adding broccoli slaw (you can find it near the bagged fresh salad) to your sandwiches, wraps, or salads for lunch – it adds a nice crunch but won’t change the flavor.
- Swap avocado for mayo the next time you make a sandwich
- For dinner, serve meals and leftovers on top of wilted baby spinach – just sauté in a pan with a little olive oil. Wilted spinach is great in pasta, pierogis, and rice, too!
- Try cauliflower with a little milk and a tad of butter and salt instead of mashed potatoes
- Sub spaghetti squash or spiralized zucchini for pasta (add a little sauce and/or salt & pepper – it is surprisingly delicious!)
- Try baked sweet potato fries instead of regular fries (adds tons of nutritional value to your fries with this simple swap)
Week #2 Fitness Focus – Speed
Last week, we focused on our form and making sure that each and every single one of our movements was focused and purposeful.
Now that you have the hang of the form of the movements, this week, I want you to pick up your speed! Go a bit quicker during your workouts to make them more intense and get into the fat burning phase of your workout.
You will feel out of breath and you will probably want to quit during some of these workouts. However, unless you’re just feeling like you are literally going to pass out, keep going. These workouts are vital to getting your metabolism back on track and getting you a jump start on your lifestyle journey!
If you have questions, send me an e-mail. These go directly to my inbox and I reply to every single one, I promise. Every. Single. One. (Be sure to check your spam or simply add me into your address book!)
Fit for Fall Week #3
Let’s pause for a second and reflect where we are. How are you feeling? By this point you should be starting to feel really good! Your possible headache of cutting a few things out of your diet and adding good things in is probably gone by now and you’re starting to feel more confident in the process.
You’re doing so well! So hang in there!
Week #3 Food Challenge – Less Sugar and Processed Foods
Eat less sugar and processed foods. You would be amazed at all of the things that have added sugar in them. Things that are absolutely unnecessary to have sugar added to them! So, be sure to read your labels.
Along those same lines, let’s talk carbs.
Carbs get a bad rep but they are fuel for our muscles and brain. The problem is that many times, we are eating carbs (processed foods and refined sugars) that don’t offer much nutritional value to our bodies.
Processed foods are pre-packaged items you typically find in the grocery store. Preservatives have been added to them and the original natural food has gone through some kind of process to make it last longer and/or taste better. Real food is typically found around the outer edges of the store with meats and the produce section.
Now, am I saying that you can’t ever have a donut again or eat your beloved mac ‘n cheese every once in awhile? Of course not! What I am saying is that the major bulk of your food should be real and un-processed.
You will find as you continue this way of living that those things that you used to love, they legitimately don’t sound good to you anymore.
PRO TIP: When shopping, look for foods with 5 ingredients or less AND you can pronounce all the ingredients!
Small decisions every single day lead to big results! Remember, trade your sugary soda for water with fruit or if you want something with bubbles grab a Zevia. Trade your chips for carrots or stick veggies with a dollop of a good dressing!
This isn’t a death sentence of never being able to eat fun things again, this is quite the opposite. This is freedom in knowing that you are in charge of your diet. Your headaches and slumps from bad food choices are going away and you’re on the path to amazing food.
Week #3 Fitness Challenge – Add in a Mile Walk/Jog to Your Circuits
Oh we be getting fancy now. Well, not really, we’re just adding onto your workouts.
By this point in the challenge you will have realized that the workouts are in circuit form and you’re probably completing them within 15 minutes. Which is great! Because with the after burn affect you’re going to be burning between 300-400 extra calories throughout the rest of the day.
Once you complete your circuit each day, go for a one mile walk/jog. Walking has amazing benefits for your health. There’s too many to count but let’s chat a bit about history shall we?
I’m a boring history nerd sometimes but I’ll keep this short and sweet. In the old days, people didn’t have to worry about hard workouts and crazy diets because they lived active lifestyles and ate real food.
It truly was that simple. It wasn’t until we started having desk jobs and eating processed ‘fake food’ that we started having real weight problems.
Our ancestors walked a lot. A LOT. In fact, they walked so much, that “10,000 steps a day” never entered their mind.
So, add in a walk to every one of your workouts this week. While this might sound monotonous, never fear, because I really think that you will enjoy the alone time and feel refreshed after your walk.
Take your fur baby with you! I know they’ll enjoy the time as well!
Fit for Fall Week #4
Here we are! We made it to the final week! By this point, you should be making some great strides and feeling really good! Again, if you have any questions, send me an e-mail and I will respond!
Week #4 Food Challenge – Mindful Eating
Let’s talk about being mindful of our eating. We’ve talked about adding more of this or that and less of other things. This week is about slowing down and enjoying your meals and what being mindful really means.
Studies show that the faster we eat, the more calories we consume. Also, the more you chew, the easier it will be for your body to digest and the more nutrients you’ll absorb!
Slow down when you eat by really savoring the texture, flavor, and color of your meals.
Mindfulness is constantly being aware of your decisions
What you are doing, and how you are feeling.
You are not overly obsessed with what you eat but you are not saying “screw it” and eating whatever the heck comes across your sight.
Mindfulness requires you to understand yourself.
Your personal preferences, how you handle stress, your schedule, and your body’s unique physiology are all things that you need to investigate and become an expert on. You are the expert of your own body. No coach or nutritionist can possibly do that for you.
Mindfulness takes practice and requires you to actively make a choice.
Extremes such as meal plans and restrictive diets and cheat days take the thinking out of the game.
Moderation and mindfulness are hard and take time – but they do begin to be automated the more you understand your body and the food that fuels it.
Mindfulness requires you to trust the process and trust yourself.
It’s not one mess up and done, this takes patience, consistency, and PRACTICE!!
Challenge: Eat at least one of your meals each day sitting down and in a relaxed setting. Eat slowly and mindfully.
Sound crazy? Well guess what? It’s so crazy it just might work 🙂
Week #4 Fitness Challenge – Morning Workouts
If you’re doing your workouts at night, I challenge you to try to do them in the mornings before work. I used to be a night time workout person and to be honest, sometimes my workouts do get pushed to the evening. Hello, real life.
However, I feel the absolute best when I make my workouts first thing in the morning before the day starts. It revs up your metabolism for the day and the energy you have for the day is incredible.
Give it a try just for a week! Then, if you still like your night time workouts, no worries. Go back to your night time workouts. You won’t know if you don’t try!
You are Now Fit for Fall
Hurray!! You Made it!! Well, not yet, but! 30 Days from now, you will have made it!
30 days of working on healthy habits and jump starting your fitness routine. Maybe your fitness routine has become mundane and you’re not seeing the results that you once did and quite frankly you’re bored.
This is where this Fit For Fall Challenge comes in. It gives you step by step instructions for how to make healthy changes and healthy decisions every single day.
This is about building new healthy habits.
Habits are decisions that we make without thinking about it. To form a habit you must be purposeful and work on it over a course of time. Guess what? That’s what this challenge does!
Once you create the habit, you’re set to not only see results, but to keep seeing results.
Below is where you can subscribe for free and I will send you the 30 days worth of workouts and the healthy eating challenge in a one page printable form.
This Fit for Fall Challenge isn’t about crash dieting and crazy hard workouts that make you so sore you can’t sit on the toilet.
This is about learning how to get good workouts in and making healthy choices every single day. It’s about turning these things into habits. Which in turn, the habits will produce lasting results.
Don’t you think that you are worth the time and energy to do this? I don’t think you are, I know you are worth it.
Give it a go. Let’s do it!