Fall is a season of change, and it’s the perfect time to set new fitness or health goals and embark on challenges that will help you stay motivated and active as the weather cools down. Whether you’re looking to maintain your current fitness level, lose weight, or build strength, this season offers a wealth of opportunities to challenge yourself and achieve your fitness goals. Maybe it is running your first 5K race, starting a new workout class like Pilates or strength training, tightening up your nutrition and adding more fruits, vegetables and lean protein, or simply drinking more water everyday, it is exciting to have a new focus! You will be happier and healthier and can always adjust along the way!
Fall fitness challenges serve several important purposes in your wellness journey:
- Motivation: Challenges provide a sense of purpose and motivation that can help you stay committed to your fitness routine.
- Accountability: Challenges involve tracking progress or participating as part of a group, which holds you accountable to your goals. My 5 day Health Project starts October 9th and will include express workouts for you to try, daily talks on a variety of health topics, menu ideas and MORE! I will start to load content this week, so you can join here with this link https://www.facebook.com/groups/3572596329642689/ or scan the code below this article!
- Variety: Challenges often introduce new exercises or workout routines, which prevents workout boredom and stimulates muscle growth. My 5 day Health Project will offer a variety of workouts for you to try, and may spark a new interest in strength training, HIIT, Pilates or Mobility!
- Community: Participating in challenges can connect you with like-minded individuals who share your fitness goals, creating a supportive community.
Setting SMART Goals: Before diving into a fall fitness challenge, it’s crucial to set specific, measurable, achievable, relevant, and time-bound (SMART) goals. When I work with my Personal Training and Health Coaching clients, we work together to set and brainstorm SMART goals and track progress throughout the program.
- Specific: Define your goals clearly. Instead of saying, “I want to exercise more,” specify, “I want to walk 4 days per week for at least 15 minutes starting in October”
- Measurable: Determine how you’ll measure your progress. This could be through fitness assessments or weekly check ins.
- Achievable: Ensure your goals are realistic. Setting goals that are too ambitious can lead to frustration. Start with manageable challenges and gradually increase their difficulty.
- Relevant: Align your goals with your overall fitness objectives. Make sure they’re meaningful and relevant to your health and well-being.
- Time-Bound: Set a timeframe for your goals. A deadline provides a sense of urgency and helps you stay on track.
Achieving your goals does take commitment and a positive mindset. The last thing you want to do, is to make it stressful! So, think about something you want to embark on that will fit into your busy life. Here are some tips to help you succeed:
- Plan Ahead: Plan your workouts in advance to ensure they fit into your daily routine or do a healthy food shop to make sure you have plenty of fruits and vegetables on hand.
- Track Your Progress: If you are a data person, perhaps using a fitness or nutrition app appeals to you. If that would not work for you, maybe writing some thoughts down in a journal as an assessment and reflection as to what is working and what may need to be adjusted would be a better fit for you. It is important to use a way that does not cause undue stress.
- Stay Accountable: Join a challenge group, work with a trainer or health coach, enlist a workout buddy, or share your goals with friends and family to hold yourself accountable.
- Celebrate Milestones: Recognize and celebrate your achievements along the way to maintain motivation.
- Adapt and Adjust: Be flexible and willing to adapt your goals or workout routine if necessary. Listen to your body and make changes as needed.
Fall fitness challenges can be a transformative experience, helping you set and achieve meaningful goals while embracing the beauty of the season. You can make the most of this season’s opportunities for growth, fitness, and well-being by choosing a challenge in line with your life and goals, and by staying positive. Remember, it is exciting to embark on something new, no matter how big or small! You will learn so much about yourself, and you will be healthier because you started something for YOU! Small, stackable healthy habits are the way to go for long term sustainability. Be open to tweaking along the way and remember how amazing you are!
