Scary Simple Ways to Incorporate Fitness into Your Life

Between kids finding costumes, stocking up on candy, and gearing up for the upcoming holiday rush, keeping up with a health and fitness routine can suddenly feel downright spooky this fall.

It is easy to think, "I'll just restart my fitness goals in January." But here’s the secret: you don’t need to spend two hours in the gym every day to keep your momentum going. In fact, small, consistent habits are the ultimate trick to treat-proof your health when sugary temptations are around every corner (and gathering).

Four "scary simple" rules to follow to keep you on track in the spooky season

1. Go out and walk every day

Movement is medicine. Remember to keep moving even when it’s cold out. You don’t need to go for an extended walk; just make sure that you are moving every day. 

• This is the KISS RULE: Keep It Stupid Simple. Don’t worry about doing the perfect thing, just do a thing. 

• Why it works: Inertia is real in nearly every aspect of life. By simply moving every day, it will be easy to get moving. Don’t let yourself settle in and lose the work you’ve put in. 

2. Don’t fear the treat

You’ve heard someone before express how they really shouldn’t eat something prior to eating junk food, and sure, they are right. However, the problem is that they are allowing two things to creep into their brain: I don’t have the discipline to not do things that I shouldn’t, and it’s okay if I cheat on myself and my goals. (Check out our gluten-free snack guide here on Amazon.)

• The problem is you are reworking your self-image. It’s okay to have a piece of chocolate from the Halloween basket. (I’m an avid believer in the dad tax.)

• Make the cheat part of the plan. Don’t lose sight of what your plan is or what your goals are, whether your diet plan allows for a cheat meal or day, congratulations, Halloween is that day. Do not make a day you cheat or an item you cheat with something that just gets ignored. 

• By elevating the treat to something that breaks you, you give it control and power over you. You cognitively define yourself as someone who cannot help themself. You are stronger than that candy bar!

3. Embrace the Seasonal Fall Cardio

Cardio doesn't always have to mean running on a treadmill facing a plain wall! Fall offers some of the best outdoor activities that double as fantastic full-body workouts:

• Hiking: Fall is the perfect season to be outdoors. Foliage makes walks more interesting and makes it so that you don’t even notice how far you’ve walked. Get wrapped up in nature and enjoy a nice, long walk. I walk at least two hours a day around the personal training studio, taking in the neighborhood.

• Take it indoors: Okay, maybe nature isn’t your thing. Honestly, I cannot tell you to go out into nature more, but okay, maybe it’s not your thing. Dust off the treadmill from whatever year's resolution and use it, or grab some dumbbells and use that home gym collecting dust. It most likely still works.  

• Do a 5K or five of them: It is the 5K season. Between turkey trots, breast cancer awareness, or 5ks in costume or other various themes, there is always a 5k run to train for. There are tons of “Couch to 5k” programs you can follow. It’s much easier to stay consistent when you are working towards a goal. So pick a goal and reach for it.

4. Build a 5-Minute "Monstrous" Morning Routine

Before checking your phone, looking at social media, or jumping straight into a hectic day, give your body five quick minutes of mobility and strength:

• 1 Minute: Deep bodyweight squats or sit-to-stands

• 1 Minute: Wall push-ups or standard push-ups

• 1 Minute: Gentle cat-cow stretches or arm circles

• 1 Minute: Mountain Climbers or marching in place

• 1 Minute: Deep diaphragmatic breathing & full-body stretch

Starting your morning with even 300 seconds of intentional movement sets a positive, high-energy tone for the rest of your day.

Keep the Momentum Going Into November!

Fitness shouldn't feel like a horror movie. By focusing on tiny, bite-sized actions, you can enjoy all the fun, candy, and festivities of the season while feeling strong, energized, and confident.

What is your favorite way to stay active during the fall season?