Stay in shape this fall with these easy steps.
Set Your Goals
You have to know what you want to achieve in order to define your fitness agenda. Do you want to lose weight, tone up, eat more nutritionally, get your heart healthy, become more flexible, heal from an injury or illness, relax and de-stress, or detox? Once you decide, if you want to see results, you must stick to your decision.
Tell yourself I can and will do what it takes to have the body I want. Drop the excuses and get started! If you have problems motivating yourself to exercise, recruit a friend to accompany you, join a gym, or take classes. Popular classes trending right now include Zumba, Barry’s Bootcamp, and Core Fusion. If you can afford private instruction and it’s the only way you can squeeze working out into your day, recruit a trainer and or a yoga teacher to work with you one-on-one.
Commit to doing at least 3 days of cardio a week for at least 20-minutes. Running, the elliptical, cycling, rowing, stair climbing, aerobics, jumping rope, and circuit training all work when done correctly with focus and intensity. If you are trying to lose weight make your minimum cardio program 5 days and 30-minutes. You can even bump it up more from there if necessary assuming you have the time and desire to do so, but be careful about overuse injuries. Finally, if all you can do is walk due to injury or illness, walking is sufficient. As far as what kind of cardio you do, choose 1-3 activities you enjoy most and and mix them up; I believe in cross-training and though I switch the content of my routines every couple of years, right now running, yoga, and cycling are my main gigs.Sit-Ups and Core Strength
Commit to a regular routine to build and maintain your core strength. Start with being conscious of your posture at all times, especially if you work at a desk in an office; while sitting in your chair, pull your navel back towards your spine and up towards your chin, sit on the center of your sit bones evenly with your spine as tall as possible, and drop your shoulders down your back to avoid the classic hunch. Even if you don’t work in an office, apply the same above-mentioned principles for when you walk. Think ground down evenly through your feet as you rise up and away from them towards the sky.
As you establish your mind body connection with your core in your every day life, establish a regular core strengthening program to do at least 3 times a week of varied sit-ups, leg raises, or kettle bells (there are many great ways to build your core strength) that tone all dimensions of your abdomen including your rectics abdominus (front core muscles) and obliques (internal and external). Make sure that your abdominal workouts combine techniques that access both your upper and lower core muscles, your superficial ones and your deep ones.
Tone Your Arms
If you need to tone your arms, lift free weights, use bands or machines, or do Vinyasa yoga, Ashtanga yoga, Power yoga or any other style of yoga that includes multiple chaturangas in the practice. Be sure to do your yoga with proper alignment to avoid injury and to develop the tone for which you are looking. Streamlined biceps and triceps are fabulous whereas overly pumped upper trapezoids might not be the look you are going for and can easily end up causing painful muscle spasms in your upper back, shoulders, and neck.
Forget The Weather
Don’t let the weather deter you from staying in shape. To be in good shape through fall and winter, you have to be ready to brave the rain, snow, and cold.Runners in the Park
Cleanse and Detox
Try a cleanse. Organic Avenue is one of the most popular detox programs. The Master Cleanse also gets raves.
Go On A Fitness Retreat
Leave your normal life to hang out and be fit with like-minded people under the supervision of a staff, which will provide you with catered programs to help you achieve your goals.
Do Your Favorite Sports
If tennis is a sport you love, schedule to play it a couple times a week. Join a soccer or cycling group, a team to play basketball, volleyball, or baseball. Re-access the kid in you. Participate in exercise for causes (not-for-profit races and such) or with your workplace. Whatever you are passionate about, do your research and sign up!