Gurnee Park District News

Favorite Tips for Staying Fit for Fall!

Blog Author: Maria Michl NASM PT, PES
As you all know, when the weather starts to get colder, we tend to stay inside and eat more. Sweets and treats are everywhere and with the holidays around the corner, it can be a time where food anxiety sets in. This can lead to overeating and packing on the pounds. 

That's why its important to plan ahead and stay on top of your fitness goals this season. Here are some tips I personally use to stay on track during the holidays:

1: Portion Control  

I love sweets! So I allow myself to enjoy my favorite treats while paying attention to portions, labels and serving sizes. It's not all or nothing. You don't have to say no to everything but portion control is key! Plan meals ahead of time and leave room for cheat treats, be fully present and enjoy it! Your body will be satisfied.  


2: Drink Water 

Most people think they are hungry when in reality they are thirsty! Consider drinking a glass of water before and after your meals to help fill your stomach and/or avoid second helpings. Your skin, nails and hair will thank you too! Aim for a gallon of water a day! Sparkling water, tea, water flavorings all help increase water intake. 


3. Work Out  

It can be tempting to ditch your workout, but fall is a beautiful time to enjoy being active. Consider walking or hiking outdoors or make it to the gym. Aim to be active for 30-60 minutes, about 3-4 times a week. Looking to change up your work out routine? Add in a few exercise or consider a circuit, like the one below! 
I compiled 6 of my favorite go to exercises. Full body compound exercises such as these work multiple muscles, burn more calories and strengthen the entire body! Pretty awesome! Be sure to warm up before starting your work out! 

Each exercise should have 12 reps, rest and then complete the exercise again.  Repeat each exercise of 12 reps, 4 times, before moving to the next. 


Kettlebell Swings | 4 sets of 12 reps   

Start with feet slightly wider than hip with apart. Hold kettlebell in both hands with arms extended down. Hinge at the hips moving the hips back and letting the chest go forward. Keep your shoulders and back in a straight line. When your chest is parallel to the floor, use your legs explosively to bring the kettle bell all the way up. Squeeze your glutes at the top.

Squat to Shoulder Press | 4 sets of 12 reps   

Start with feet hip width apart, holding the dumbbells by your side. Think about sitting on a chair as you squat down keeping your chest up. Place the weight on the heels to come up, curling the dumbbells and then pressing them over your head. Bring the dumbbells back down and that's 1 repetition.

Side Lung to Curl | 4 sets of 12 reps   

​Stand with feet together and dumbbells by our side. Take a step to the side bending the knee your stepping out with and sitting into a side lunge. The opposite leg remains straight. Placing the weight on the heel of the lunged leg, come out of the squat and curl the dumbbells as you come to a standing position. Use your core to help you balance and come up.

Wide Squat to Upright Row | 4 sets of 12 reps   

Place your feet wider than hip width apart with your toes pointed outwards. Hold a kettlebell in front of you. Squat down, knees tracking the toes with your weight on your heels. Go as low as you can and place the weight on the heels to come up. When you are standing lead with the elbows to bring the kettle bell to your chest. Like zipping up a jacket. Then bring the weight back down.

Step Ups | 4 sets of 12 reps   

you can use steppers or a box for this. This is a great exercise to bring your heart rate up, work coordination and burn calories. Step up to the box with one foot, placing your weight on the heel and raise the other leg up towards your chest, then come back down and repeat with the other leg. Alternate legs. Both legs is one rep.

Lunges | 4 sets of 12 reps   

This is one of my favorite exercises. You can do this anywhere and it's a great exercise for your legs! Step forward with one foot and then lower your body forming two 90-degree angles with your knees. Bear your weight in the front heel to come up. Place your feet together and repeat. Both legs is one rep. Keep your core thigh to help you balance.


Hope you enjoy these tips and the workout! Don't hesitate to reach out with any questions!
Maria Michl
This email address is being protected from spambots. You need JavaScript enabled to view it.
CPT, PES NASM

Comments 1

Guest - Veronica Cinquegrani on Thursday, November 8 2018, 9:49 pm

Thank you for this post! It really helps me stay motivated and refreshes my perspective.

Thank you for this post! It really helps me stay motivated and refreshes my perspective.
Guest
Wednesday, November 21 2018

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