4 Easy Ways to Reboot Your Fitness Routine This Fall with Total Gym
Maria Sollon, MS, CSCS, PES
As the leaves start to turn and the air gets crisp, there’s a natural shift in energy that makes fall the perfect time to reset your fitness routine. Not only is it a great time to get back into a steady rhythm, but it’s also a great time to add change and structure to your daily routine.
This seasonal transition offers an opportunity to reevaluate your goals, rekindle your motivation, and explore new ways to get around. The best part is that you don’t have to jump into anything overwhelming. Let’s get back into fitness with four simple strategies that fit seamlessly into your life so you can “fall” back into your fitness routine!
- Create a fitness haven
- Find your quiet place: Designating a space for your workouts can make all the difference in sticking to your routine. Your shelter could be in your home or an outdoor location. If it is placed in your home, you can include a mat and some calming accessories, such as candles, essential oils or motivations. Make this the ideal place to relax and focus on your well-being. This personal zone will help you connect fitness with self-care to give you a mental and physical space to decompress while working towards your goals.
- Take advantage of outdoor activities: Fall offers perfect weather for outdoor workouts. Whether it’s a brisk walk in the park, a hike or a family bike ride, getting outside can be both invigorating and fun. For a Total Gym twist, try bringing your gear outdoors for an invigorating nature workout.
- Refresh your playlist: Music has a magical way of boosting motivation and transforming your workout. If your current playlist feels stale, switch it up with new tracks that match the intensity of your fall workouts.
- Start with 5 minutes of movement
You don’t need an hour-long workout to make progress. In fact, starting small may be the most sustainable approach! Just five minutes of movement can reignite your fitness habits. This could include a quick stretch, a set of Total Gym squats or a core circuit. These short sessions fit easily into your day and can provide the impetus for longer workouts over time. Plus, a quick burst of movement can lift your energy, which makes you feel more productive throughout the day.
To help you with a fast moving routine, I’ve listed some of my favorite Total Gym stretches that will help you lengthen your muscles, improve your flexibility and release muscle tension. So keep reading for fall reboot tips and be sure to try the “feel good” routine at the end of this blog!
- Complete a daily challenge
Since it’s a time of change, try committing to a daily challenge that incorporates simple tasks to improve both your fitness and self-care. Whether you do this challenge for 7 days or 30, the goal is consistency, so these actions become healthy habits! Examples of a daily challenge could include:
- Steps: Take a 20-minute walk outside for light cardio and fresh air.
- Power: Take a few minutes to build your strength with exercises like squats or planks that can be performed inside or outside of your Total Gym.
- Activity: Make it your mission to work on an activity that makes you happy or a new skill you want to learn. Practice makes progress!
- Self-care reset
Self-care is one of the greatest gifts you can give yourself. When you take care of your health, your mind and body are able to function at optimal levels. Your self-care routine should be a non-negotiable part of your day, because it’s your responsibility to take care of yourself! Incorporating a self-care routine will keep you committed to your health so you feel better inside and out. You may already have a self-care routine, but it’s always a great reminder to reset your system if you’ve fallen off course:
- Hydrate: Drink half your body weight in ounces of water (eg 150 lbs = 75 oz) to stay hydrated and energized.
- Mentality: Fight stress with 10 minutes of mindfulness or meditation.
- Record: Take a few minutes to journal to reflect on your progress and express yourself. This is extremely healing on many levels.
- Paddock: Say a daily mantra that resonates with your goals. Maybe it’s something you’re grateful for every day, a word that means something to you, a saying that helps you focus, etc. Saying a mantra sends a message to your brain that helps set the tone for channeling positive thoughts, feelings, and actions into aspects of your life.
Feel Good Stretch Routine
This dynamic routine will make you feel amazing as you move your body through a series of flexibility moves that you can do anytime in your Total Gym. pre-workout, post-workout or as a standalone routine. Remember, a little movement goes a long way and your Total Gym is the perfect partner to help you.
Set up: Squat Stand / Medium Level
Instructions: Flow through the following stretching sequences. Let your body explore different ranges of motion as you use the glide board to enhance each exercise. Pay attention to what your body needs and feels by either holding the stretch for a few seconds or dynamically moving the glide board into a deeper stretch. The goal is to “feel good” while your body is in motion.
THE Total Gym video explains and demonstrates each of the exercises. As you watch the video, take note of how to properly position your body on the glide board and feel free to adjust the incline at any time to ensure that the movement comfortably adapts to your body’s flexibility level.
Stretch Sequence #1
- Runners Lunge
- Hamstring rocks
- Fold forward
- Cobra (standing or kneeling)
REPEAT OTHER SIDE
Stretch Sequence #2
- Seated running
- Figure 4 Stretching
- Seated forward fold
Stretch Sequence #3
- Cat-Cow +side bend
- Runners Lunge +Rotation
- Hamstring rocks
- Fold forward
REPEAT OTHER SIDE
Incorporate these sequences often so your muscles learn the movements and it becomes a routine!
This fall, take small, steady steps to boost your fitness and well-being. The more consistent you are, the easier these tasks will become part of your daily routine to help you create long-lasting habits for a healthier lifestyle.
Keep it simple, stay consistent and make this season your healthiest yet!
Mary
@GROOVYsmallWEAT
