Turn over a new [fitness] leaf
Ok, so we really don’t have many *leaves* over here….
but you know 🙂
How’s your morning going? Mine has been lovely – it began with a long walk at Sabino Canyon with a friend. A great way to start the day 🙂
[We’ve had so much rain lately, there was actually water flowing through the canyon!]
+ some blueberry protein oats
So today I thought it would be fun to talk about turning over a new leaf. I did a similar post last year, and loved reading your responses. Fall is always an excellent time to make changes… everything about it feels fresh and new, kind of like the new notebooks and pens from school days, to the pumpkin spice lattes and cooler weather. Last year we talked about goals, and this year, I figured we could talk about fitness changes.
Since the weather is getting cooler (before it gets too ballz cold), it’s the perfect opportunity to explore outdoor workout options and also re-evaluate fitness routines before we get into winter and have to bust out our gloves and beanies 😉
So, what leaf are you turning over as far as your fitness goes?
Here are some ideas:
-Adding in at least 1-2 HIIT or Tabata-style workouts each week
-Dedicating one weekly fitness activity to the great outdoors
-Emphasizing weight training [check out the Schweaty September Workout for this month’s cardio/weightstravaganza]
-Stretching or foam rolling every day
-Making more time for yoga
-Scaling things back and not going too cray cray for every session [the body THRIVES on varying intensities- there’s no need to go ballz to the wall every.single.day]
-At least one weekly rest day
-Trying out a new fitness class each week
and the list goes on and on 😀
For me, my biggest fitness leaf that I’m turning over is the understanding that while I’ve had to scale things down a little bit, they will most likely need to be scaled down even more. I’m excited to roll with that and explore different workout options as my belly gets bigger, and continue to work out for health, energy and sanity, instead of fitness gains or results. I’m making a list of the things I’ve missed (like Bikram!) so I can change and adjust as needed after January 🙂
So tell me friends, what changes are you making this fall? What are you most excited about, as far as fall workout options go?
I’m excited to read what you’ll be up to 🙂
See ya later today with a Family post!
xoxo
Gina
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Great post idea Gina! I agree with you that fall is a great time to start incorporating new elements into fitness routines. I’ve gone to a new fitness class each week for the past 3 weeks, and am loving them so far. This fall, I’m aiming to make more time for Pilates and/or yoga, as well as develop my flexibility (which sucks!) I often try to go really hard in my cardio sessions, so my goal is to find a bit of balance and take the focus off of sending my heart rate skyrocketing in every workout!
I’m **trying** to turn over a new leaf to foam roll everyday so I’m not so tight from all the workouts I do…today will be day 1!
I think I’ll start foam rolling more often, and incorporate more yoga!
The biggest change that I am going to incorporate with the changing of the seasons is one you had mentioned; outdoor activities! I have just got back into running and am looking forward to heading out and exercising outside and running outdoors with my little pup (he has so much energy and can run for miles!).
It is such a beautiful time to exercise outdoors and I am looking forward to it!
Sounds like yoga is a popular one! I’m also going to try to go to yoga at least 2x a week to work on flexibility and reduce stress. I also aim to incorporate a rest day (though it can be tough since I feel so much better on the days I work out!).
Hi there – I’m feeling nervous about things – I had an audition today, the first in a long time and it’s so apparently to me that I am not keeping my instrument in shape…I need to be taking dance and voice lessons and that takes time and money and energy. It’s tale old story of a million wannabe actors in Manhattan, but I feel like being a triple threat is that much harder. Especially since I don’t have any consistent money/job. And I am so emotionally inconsistent. I’m worried/nervous because I know I dont have a choice, not in my heart anyway and I dont know if I should stop thinking about money and turn down (promo) work if I think I want to use my energy/time for classes or rest.
Great topic! I’m making several changes. I just started Jillian’s Making The Cut workouts (again, I’ve done it a couple of times – great workouts and results for me) in an effort to have a PLAN at the gym instead of getting in my good cardio and then roaming around the weight room. And, okay, maybe I want an extra hot body for Halloween. It’s also forcing me to take my rest day, which is SO refreshing and wonderful! And on that same note, I’m trying to relax on my diet just a little bit. Nothing crazy, but eating a piece of Ezekiel toast with dinner if I want to instead of skipping it because I had oatmeal for breakfast.
So I guess the theme of my new leaf is doing a better job of listening to what my body wants/needs!
Awesome idea. I’m biking outside more since it’s awesome weather. Also just added in another HIIT workout per week and changed my weights routine to a new ciruit. It’s fun to shake things up!
I just wrapped up my first season of triathlon training and my body is definitely asking me to turn over a new fitness leaf. So, lately I have been doing yoga about 3 times a week and strength training 2-3 times a week. And I can just feel the gratitude from my body. I love changing things up!
I got into strength training this summer (finally!) but as a result I have neglected my yoga practice. With two half marathons this fall, less than a month apart, I am going to need to step up the yoga and scale down the strength training.
Also, since the chillier weather is here, I am SUPER excited for HOT yoga, and did my first hot class in ages yesterday. It was yogasmic.
I love the idea of dedicating one weekly fitness activity to the great outdoors. There is nothing we love more than to head out on a Saturday or Sunday and take a long family walk or hike. I’m with you on the scaling back. As I get further along and bigger, the lengthy workouts just aren’t happening anymore. I try to do cardio for at least 40-45 minutes when I can, but sometimes exhaustion wins over and I have to stop, but only 8 weeks left and I can then once again reassess the fitness regimen. For now, I am just happy to still be able to do something for my health and the baby. I’m hoping she comes out doing Zumba!!! 🙂
haha our babies can zumba together… mine loves it!
The *leaf* ill be turning over is to be focused on consistency MOREso then the actual workouts.
I usually make a big plan, go balls to the wall and then after a couple weeks quit all together. This fall (actually, starting on Thursday)… my “plan” is to just be active for more days in the week then I’m not. Time, level of intensity, cardio/strength/stretching is all up to my choice each day. I think I’ll plan every couple days, but just go day to day… Once I’ve been consistent for a couple months.. I’ll rev up the intensity.
Thanks for this post! Since my husband and I moved into our new house, fitness has taken a back seat. These suggestions are great for getting started again! Thanks for the encouragement! 🙂
since it will be too cold for outdoor workouts here in the winter, i only really have the option for indoor.other than snowboarding or skiing if we end up doing that. Otherwise, I plan to step it up a notch at the gym, to help pass the time and the winter blues, plus its practically dark all the time throughout the winter.
I have some mini fitness goals i would like to reach, like run 5K without stopping (eeek race in 4 days!!!)
I LOVE the tabata TNT class my gym offers! unfort, I’ve had to sit out of that while marathon training.. my legs just get too sore for all the running I have to do. once training is over, though, I plan to do a ton more HIIT and high intensity classes. 🙂
I’d love to get outside more and continue it throughout the winter (in freezing cold-blizzardy Ohio). Winter really depresses me, so if I could get out each night for at least a 1-mile walk, I’d be a happy camper. 🙂
I love all the ideas you have. I’m going to focus on using my work out time more wisely, perhaps higher intensity for shorter periods. I also need to try out some Tabata, I’m intrigued. I found when I was pregnant it felt good to scale back as long as I was moving every day. I think it’s one reason my pregnancy was so easy.
You and my trainer have inspired me to try spinning! I’m going to replace some of my cardio seshes with spin classes and see how it goes.
Here’s a completely off-topic question. Do you ever count calories now? I haven’t been reading your blog for too long (only about 6 months) so you may have already covered this topic. I have been working out with a trainer for the last month and have done a better job of just listening to my body and eating what I seem to be craving (already a pretty healthy vegan). For some reason this weekend I decided to add up the calories I was eating one day (I usually don’t do this) and thought it was pretty awesome that I am eating more calories than ever yet still losing weight and fat %. Even though I know it’s all about calories in/calories out, it seems like “healthier” calories burn quicker. With the amount you work out, I didn’t know if you had actually calculated about how many you eat in a day. Also, have you made any effort to increase your calorie intake since becoming pregnant? 🙂
i actually did start counting calories again since i became pregnant. i wanted to make sure i was getting enough fuel (since my body is burning more now) and i’m glad i did. it’s gotten to the point where it doesn’t become a science project like it used to, though 😉
and you’re right- while it is about calories in/calories out, your body processes healthy foods more effectively than processed foods. so you’re body will digest and go through them more quickly, so you don’t hold onto extra waste (weight) your body is trying to break down. pretty cool 😀
What great timing for this post. I am bringing up the same conversations with clients…. Personally, I’m going to try and practice what I preach to clients, and incorporate more yoga. As a girl who loves to lift heavy things, and who is a runner at heart (half marathon time coming up in 2 wks), I’m not always chompin’ at the bit to get in downward dog. But I absolutely know how important flexibility is, so I’m going to try and find a yoga buddy!
I wish you all luck in achieving your September Goals!
-Michelle
Well I’m still in running mode because we have a 10 mile race in Oct — but after that I’m going back to focusing on strength training more (+ running 2-3x per week). I love how strength training makes me feel!
I’ve just started taking a step class! Honestly, I always thought step was a little Jazzercise-ish for my liking, but with the right instructor (the one I take is AWESOME) the class can be absolutely fantastic! The class I take is called Step Circuit and it incorporates toning exercises with cardio on the step and OMG, sweat city.
I’ve also just started taking a class called CSI (cardio strength intervals) with a phenomenal and dynamic instructor who makes the class wonderful. Its a little on the Bootcamp end of things and is GREAT.
I haven’t been too adventurous with my group fitness exploits…I usually stick to spin and Les Mills classes, so pursuing these new classes has been huge for me. 🙂
I’m transitioning from trying to lose weight to focusing on eating what’s healthiest for my body. I’m also trying to “scale back” a little. I’ll be at the gym for an hour and a half and still feel like I should do more! That’s craziness and I need to learn that over-doing it will just hurt me in the end and that i’m not going to gain back all the weight if I just scale back a bit on workouts! It’s a tough hump to get over!
I’m going to make this the fall that I dedicate myself to running and enter my first 5k! It’s only been oh…three years in the making…time to stop half-assing it!
Love this post Gina! I definitely want to gradually increase the distance of my runs. I have a habit of getting injured every time I do this, so this time, I’m trying to build up mileage nice and slow and throw in strength training to make my body stronger and less susceptible to injury!
Yoga was my summer re-focus project and it has been really incredible. During winter I focus more on running because I run races through the winter.
But this year for my birthday (Sept. 25th) my brother paid the entrance fees for a triathalon for both of us next fall…so I will be shifting my focus to swimming, biking, and running 🙂
I was just starting to think of this last night! I ran a half-marathon on Sunday and now that training is over, I’m excited to shake up my cardio routine! My new workout plan is to include: 1 long run, 1 HIIT, one cardio class, and one work out of choice each week! I’m happy to mix it up after a summer of running, running, running!
I’ve actually been thinking about this a lot over the last week! I’ve had several issues this year, and I’m ready to get back in the swing of things. My new leaf will be a CONSISTENT weekly workout schedule. New for me will be yoga!
I’m definitely going to try to add new workout classes besides the regular power/cardio. I’m planning to go to my first spin class ever this week. I don’t know how to ride a bike, so hopefully this will make me feel like one of the cool kids. 🙂
i’ve been working this past year (and will continue this fall) to emphasize yoga and strength training as opposed to relying on monotonous cardio every morning. for 3 years straight, the only exercise i did was a 45 minute run every morning. yes, i got in a workout and burned some calories, but our bodies need to be challenged, not fall into a routine.
I want to do more HIIT and strength training. I realize that by doing those workouts including cardio 2-3x/wk and yoga (2x wk), my body is losing more weight/body fat which is awesome! 🙂 and i feel stronger during my power yoga sesh bc i’ve been strength training.
I am training for my first marathon (yikes!) and am pretty focused on that this fall; however, I want to work on training myself to not think of a hard run/workout as being over when I press stop on my Garmin. My secondary goal (the first being the race) is to be aware of what my body needs in recovery. I need to be more diligent about stretching and foam rolling and taking ice baths, etc.
Just wanted to tell you I used your ball move this morning for my class –thanks! Also will be trying to squeeze in more yoga. I’d love to do it more –just the schedule doesn’t mesh with mine usually.
After MCM I’m going to take swimming lessons. I’m also buying a bike this fall because I want to start doing tris next year 🙂
Overall, I think the leaf I need to turn over is being kinder to myself. I’m in good fitness shape, but my eating is crap and often my attitude is not much better. I’m asking alot out of my body these days, I need to praise it more!
I’ve been trying to add running back into my routine…I took a break from it for a while when it was a$$ hot this summer, but now that fall is here, I’m getting the urge to hit the pavement again!
I’ve been trying to do a lot more strength training for September. My goal is 3 times a week. I’ve even been doing the September Schweaty workout and it’s great! I used to strength train regularly but during training for my half marathon and then triathlon, strength training sort of got lost in the shuffle so I’m trying to bring it back. My other goal is to work on consistency and not skip days just because I’m feeling lazy (I realize rest days are important too, but some days I’m just being lame.)
I’m trying to incorporate an actual weight lifting PLAN into my routine. Usually, I just kind of wing it, but I’ve actually been heading to the gym with workouts, written down, to hold myself accountable. So far, so good!
I love this idea! You are always so positive and inspiring (and always inspire me to try new things/switch up my habits)!! I recently have started attending a BodyCombat class once a week which I love, but I also would like to incorporate more outside workouts when/while I can (Pittsburgh weather can be very unpredictable)…. Outdoor runs are soooo much better than treadmill runs. I am definitely going to aim to incorporate more of them in my routine. Thanks for the idea Gina!
This fall I will be sucking it up and paying the price for a gym membership. I am so out of shape it’s not even funny and I’m an Exercise Physiologist! I have equipment here at home that I could use, but with a very active 2.5 year old an an almost 6 month old I’m finding it impossible to get a work out in, especially since they never nap at the same time! Over the next 13 days I’m going to check out the local gyms with onsite daycare (I think there’s 2 lol) and I will sign up for one on the 3rd of Oct. With the youngest being 6 months old and definitely our last I feel like it’s time to get my body back. So that’s my goal this fall, reclaim my body. I’d also like to bench press my own body weight again, but I think that will take longer than the 3 months that is fall.
I’m not turning over any big leaves this season; but I’d love to take some ballroom dancing lessons with my hubby! Might be hard to find a course around here, though. 🙂
I want to start foam rolling!
This has nothing to do with this post, but I wanted to let you know that my local Costco is now selling seaweed snacks. I think it was a box of 24 or so. I must say that they are tastier than the variety found at Trader Joe’s (IMO).
I am trying to work out more and eat healthier on a more consistant basis…..I always have an issue with eating healthy for 3 days then I east unhealthy for a week….then healthy for 3 days and unhealthy for a week. It is an awful cycle I am trying to break. On a side note I live in FL so it is soooo wierd to hear everyone talk about “cold” weather already….it is still in the 90s here!
The yoga studio I have been going to for a couple weeks is having a 30 day challenge in October so I’m kinda excited to do that if I get the chance. Hoping to include more biking, hiking and bootcamp style workouts as well after a month long bootcamp break.
Great list of ideas…I agree Fall is just the best to hit the pause or reset button on it all. 🙂 Change, refesh, reinvent….
Well, Im training for a 200 mile relay that’s in two weeks so I’ve added more days on the running schedule and cut back on intense weight training. As soon as this race is over its back to weights with new routines and trying to start teaching zumba. Oh, and hopefully adding much more spin classes.
I need to get back on the treadmill (aka DREADmill for me!) and also hit up yoga more often when I can afford it!
I am trying new classes at the gym. I am also going to train for my first race, The Turkey Trot. Thanksgiving will be here before we know it!
Gina, I just started reading your blog not too long ago and I have a question about you not doing bikram yoga while pregnant. I am currently practicing bikram yoga about 5-6 times a week and am trying to conceive as well. My yoga teacher stresses it is perfectly safe and very beneficial to practice while pregnant. Why is that you chose not to? I am just curious.
the docs say that it’s perfectly safe to keep doing whatever you were doing before you conceived as long as it feels *right*. i wasn’t practicing bikram regularly at the time -it had been a month or so since i practiced- and with the heat here, i didn’t want to get overheated. you’re supposed to keep your body temp under 101 degrees when you’re pregnant and i just think i would get too hot… and i have a tendency to really push myself during bikram too.
I just started doing Shiva Rea’s Prana Flow training sooooo this fall is all about my yoga practice – not just asana but taking care of my body and my mind and my life off the mat as well! I’m having fun being mindful with myself…the fall equinox (tomorrow!) will be the official “kickoff” for my ‘new routine’. But when it comes to asana, I got the idea from you earlier this month to pick a pose a month and focus on it. My yoga pose crush right now is forearm stand…I try, I try, I try!
I’m not really making any changes b/c year round, I run or walk outdoors. It helps that it’s so temperate here in San Diego (but even growing up in MN winters or in AZ summers when I lived there I still was an outdoors girl)…I just love the fresh air. And ok, buying new longer pants rather than shorts for fall/winter workouts can be fun 🙂
And of course yoga will always be on my program.
Cute picture of you!