Fall Ahead with These Five Tips for the Season – FItness – RI Fit Magazine



by Lori Cipolla
Don’t let the cooler days approaching set your fitness routine backwards. Instead, move into the fall with a plan. Like most circumstances, if you want to be successful, you need to be prepared. It can be beneficial to change up your routine and try new things. The winter weather comes fast, therefore, taking advantage of what Mother Nature has to offer in the fall can be helpful in maintaining a healthy routine for the winter. Whether you are going on a trail, bicycling or simply taking a jog through the neighborhood with a friend, the beautiful foliage is certainly something to enjoy. Colorful scenery mixed with slightly cooler, crisp air can be uplifting all on its own. Below are tips to help you stay consistent with your workout routine and keep you healthy and happy.

1. Watch the weather before you head out. Rhode Island’s fall season can bring a variety of weather changes. You may need to have an alternate plan if weather conditions make it impossible for your activity of choice. If it should snow during your workout, move your routine to an alternative workout that is indoors. You don’t want to risk injury.



2. Dress for the occasion. Always make sure you are properly dressed. Dressing in layers is always a good option this time of year. As you warm up, you can shed layers. An optimal choice for performance fabric is moisture wicking fabrics. It draws sweat from your skin to the outside of the fabric allowing you to stay warm. Although temperatures may seem cooler than summer months, please remember to wear your sunscreen. Cloudy and overcast weather can also be misleading of harmful UV rays.

3. Bring a friend! Boredom can be the fastest killer of “feel good” vibes. Accountability can be key in keeping you going and helpful in remaining consistent to the task if you are committed to a friend or a group of them. That friend can be anyone including a spouse, coworker or family member. As long as you can rely on holding each other accountable, it works!



4. Keep your eating habits in check. Research has shown individuals typically increase their daily calories starting in the beginning of fall which will then carry out over through the winter months. Knowledge is power, go into the fall months with prepared shopping lists and healthy recipes planned for the majority of your meals. Pick a couple of days of the week where you meal prep for roughly 3-4 days ahead. Start your mornings off fueled with a nutritional breakfast that includes lean proteins, healthy fats and complex carbohydrates. Avoid items that are processed or contain added sugars.

5. Find your motivation. If there is something that will keep you committed to your routine focus on it, or find something that will motivate you. It can be absolutely anything! Maybe you’d like to look your best for holiday festivities that will be here before you know it, an upcoming wedding, a school reunion or family portrait session and/or anything else that could be coming up. Vision boards are also a creative and fun way to remind you every day of your goals and aspirations.



Remind yourself that seasonal changes should not be an excuse for your workouts to suffer; consider the new season as an opportunity to revamp your routine. When you awake in the morning to a darker, cooler day, don’t hit snooze button, don’t feel discouraged and focus on your motivation. Get up from bed knowing you are prepared and ready to take on the day. Best of luck embracing the change of season!

Lori Cipolla from Cranston, RI Certified Personal Trainer and Sports Nutritionist. She is a figure athlete, wife, mom of 5, Brand Ambassador for Fitmark Bags and www.elite1fitgear.refersion.com/c/8f40. She can be reached at lcipolla99@gmail.com, www.stayfitmomof5.com



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