Autumn has arrived and with it comes a visual treat with the turning of the leaves as well as cooler, invigorating weather. The chaos of summer holiday has died down and it’s time to get back into a healthy, attentive routine, in which you and your health comes first. Remember to get outside and enjoy fall’s fabulous climate.
And to help with your return to routine, here are our top tips for falling into an autumn exercise program.
1. Exercise right after meals
Burn off those calories you just ate and get some exposure to natural ions we need to get fit and stay healthy.
2. Drink lots of water
Consume enough water throughout the day and don’t eat when you’re dehydrated (your body will crave more to pull the water out of the food). Remember, indoor heating dries you out faster than AC.
3. Eat after you wake
Make sure you eat something nutritious within 30 minutes of waking up. It helps your body’s chemistry and metabolism adjust from fasting mode to active mode and will help burn calories more efficiently.
4. Walk. Everyday
Go for a walk at a brisk pace each day, even if it’s just for 20 minutes. This will aid in metabolic function.
5. Go outside
Get outside as much as possible to take advantage of nature’s ionic therapy.
6. Remember to keep it FUN!
You’ll be more likely to go, go, go if it’s fun, fun, fun!
7. Do it for YOU first!
It’s not always easy to make “me time” but if you get enough exercise to increase your health and vitality, everyone benefits. (So yes, you’re really doing it for everyone!)
8. Maintain rituals
Rituals are important. Some people speed walk after every meal while others meditate and do yoga or pilates either alone or in groups. Pick something that you enjoy most and stick to it. Everyday you must get some sort of exercise, preferably outdoors.
9. Bring friends
Walking, running, biking or hiking in groups can be incredibly motivational and help you stay on track (pun intended!)
10. Wear a light jacket when needed
Wearing something too heavy will make you get too hot too quick and you won’t move as fast to keep warm.
Top 8 Tips For Staying Healthy As The Weather Changes
1. Get enough vitamin D
It’s been said that vitamin D deficiency is the cause of many diseases and as fall descends upon us, our skin gets covered by layers of clothing. So either expose some flesh or get a great supplement to make sure you’re not D-ficient!
2. Eat plenty of greens
Spinach, kale, romaine, red and green leafy lettuce are all great additions to your diet. They are rich in antioxidants, soluble fibre and a plethora of other essentials like iron and more!
3. Make sure you're consuming enough B vitamins
They relieve stress and help organs, like your heart, function properly. The veggies listed above have lots of B vitamins in them.
4. Vitamin C is a must
It helps keep your immune system balanced and ready to ward off any invaders.
5. Exercise regularly
It helps the body release toxins through sweating.
6. Avoid sugar
It acidifies the blood and creates the perfect conditions for bacteria and viruses to multiply and make you sick.
7. If the weather isn’t cooperating, hit the gym
Or visit an infrared or steam sauna in lieu of exercising outdoors. It’s not mother nature but it’ll do the trick.
8. Moderate, regular exercise has the best effect on the immune system
Be sure to include cardio, stretching and weight training in your daily routines.
Update Your Fitness Wardrobe For Inspiration
From new sneakers to a bright-coloured running jacket, updating your fitness attire can help inspire you to get up & get going this fall.
Here are a six ideas for a wardrobe update.
1. New Sneakers
New sneakers at least once a year will put a little skip in your step, assist in ball, arch and heel support, as well as traction, while preventing tired feet, legs and back. A great way to help your body to feel energized on the trail, grass or pavement, whichever you prefer.
2. Arch Support Socks
Tired feet? Get arch support socks or inserts to keep those arches from aching and draining your energy while working out.
3. Exercise Bras
Exercise bras help you feel like you can workout more efficiently, longer and with style, of course!
4. Workout Pants
A great pair of workout pants help minimize the cellulite and help you to see your form which allows for better posturing during your exercise regimen.
5. Running Jacket / Hoodie
A well-marked or brightly-coloured running jacket/hoodie. It’s imperative for safety when outdoor workouts are possible.
A pedometer that measures heart rate and other important stats is a must to maintain your optimal heart rate so that you stay in the fat burning range.
Roasted Vegetables With Miso-Lime Dressing
This roasted veggie recipe has been a favourite at the lodge this year. Take advantage of harvest time and dig in to this delicious dish. Feel free to swap out any of the vegetables for ones you prefer.
- 2 c. cubed jewel or garnet yams
- 2 c. brussel sprouts – trimmed and halved
- 2 med. zucchini – sliced and grilled
- 1 med. eggplant – sliced and grilled – bake in oven to finish cooking
- 2 Tbs. olive oil
- 1⁄4 tsp. salt
- 4 Tbs. lime juice
- 3 tsp. chickpea miso paste
- 4 Tbs. 3-6-9 oil
- Black pepper
Preheat oven to 400 degrees. Toss yam and brussel sprouts with olive oil and salt, and bake in oven until tender. Cook remaining vegetables. Whisk lime juice and chickpea miso together then add 3-6-9 oil. Place cooked vegetables into a bowl and toss with dressing to coat. Serve with freshly ground black pepper. Best served warm or at room temperature.