Coach Rozy’s 10 Tips for Performance & Fitness this Fall

Coach Rozy’s 10 Tips for Performance & Fitness this Fall

Happy September Climbers!   Football season, Volleyball, Cross-Country and Road Races in full swing, I can guess I can say HAPPY FALL.  I hope the weather continues to work with us and understands that fall means temperatures in the 60’s and 70’s – not the 90’s and 100’s!  

As we move from summer to fall, we also move from summer training to fall workouts – and this is the best time stay on track with our workouts, or in some cases, a chance to re-energize our workout routine and prepare for the upcoming holidays. 

Planning for the seasonal changes, finding support and motivation in group fitness classes, and embracing fun events and activities that go along outdoors and a new season will help you stay fit all year long.  

Below we’ve come up with some tips to staying fit this fall and as we move into the holidays!

1. Take advantage of the weather and enjoy the cool temperatures.

Fall in South Dakota is such a treat: fall sports, cool-crisp air, leaves changing colors, harvest of the crops, pumpkin and apple picking. The fall months are great for exercising outdoors and enjoying the weather. Walking, jogging, cycling, and hiking are all great fall activities.  We have some great trails locally (in the city and out by the lake in Yankton), within a few miles, and around the state, there are some remarkable places to get outside and enjoy nature.  Which helps bring us to the next tip…

2. Head to the trails

Yankton, this region and the upper midwest is full of beautiful, well-marked trails for you to enjoy. Trails offer you new scenery that will make your workout not seem so much like a workout. Grab a friend and find a new trail to check out this weekend.  You can touch base with the city and the parks department to find some great places to get out and find your next adventure.

3.  Dress for the weather

As the weather continues to get cooler, it’s great to be able to get out and enjoy the cooler temps.  But with change in weather, we need to make sure we’re also changing up our wardrobe.  Layer up, put on some moisture-wicking, breathable clothing (ex: Dri-Fit). You may feel chilly at first, but as you get moving your body will warm up. So, it’s important to not wear too many layers. Proper attire and accessories that still keep you warm, but are not bulky.  Wear enough to make your outdoor fitness fun – but not so much you can’t move and enjoy the outdoor experience.

4. Watch the holiday food crush!!

I don’t mean to rain on your Halloween candy parade, I don’t want you to be unthankful for Thanksgiving – or grumpy during the Merry Christmas season, but many times over the holidays we add on more than just a lot more smiles!

According to the National Institutes of Health, the average adult gains about a three to four pounds each year around the holidays. So what’s few pounds? Most folks don’t lose the weight they gain over the holidays after the holidays are over!  Keep the holidays for adding seasonal cheer – not adding a bigger seasonal rear!! 

5. Do Your Own Yard Work – or help out and do a friends!

According to experts, a 150 pound person can burn around 270 calories for raking a yard for 60 minutes. Set little goals (for example, tackle the right side of the front yard first) and watch the time pass quickly all while burning fat.

6. Try new group fitness classes at your gym

Finding your motivation during the cooler months tends to be more of a challenge. Find a variety of group fitness classes you enjoy and commit to attending them a few days each week.  Check out a Coach Rozy Bootcamp to take your fall fitness to a new level.  You’ll find that the class can be modified to fit your age, fitness level and performance goals.

7. Weigh yourself regularly

With colder weather comes bulkier clothes and bulkier clothes tend to hide weight gain. Combat this oversight by weighing yourself regularly.  To get the most accurate reading, weigh yourself at the same time of day.

8. Vary your workouts

Varying your workouts will help keep you motivated. Don’t take the same route each day you run. Try a new route and enjoy new scenery. Try new routines and classes at the gym.  You’ll become more confident in a wide range of activities.

9. Workout at home

As the days begin to feel shorter, and the holidays are on the horizon, it sometimes feels impossible to get a workout in. Remember just 15-20 minutes is better than zero minutes. You can YouTube a quick Coach Rozy On-Line CLIMBER BOOTCAMP to do in your living room, or take a quick walk or jog around the neighborhood.

10. Take advantage of fall produce

Farmer’s markets and grocery stores will be full of fall’s freshest produce. Produce that is in-season is full of flavor and easy on your wallet. What produce is in season? Winter squash, pumpkins, apples, sweet potatoes, and figs — just to name a few!