Fall Fitness Tips: If You Fall Get Back Up 💛

Fall is here! Sweatshirt weather. When mother nature changes her wardrobe, extends the dark, and puts a warm glow of sunlight into the air, a season of balancing light and dark begins, a time of transition and transforming.
Our bodies like change or cycles. Getting into the fall season with a fitness routine in place will have you feeling rooted and grounded in good health. Fall and winter bring on colds and flu and your immune system needs a big boost before winter arrives. 

FYI: Holiday Bodies are made in the fall. What you do today will be your tomorrow. Today is a result of your yesterdays. Getting into a routine is easier than your mind is telling you. 

Fall Fitness Tips by Kathy Dolan:

💛 Sign up for a Bootcamp or Training with Friends. When you sign up with friends, the days and times you will be working out are all set. You will have the accountability of not only your Coach but your friends too. Real friends push each other! And it’s more fun to suffer and complain alongside your peeps. Even more, going out for coffee or salads afterward is such a reward!

💛 Watch TV……Yes! Turn on your favorite evening show AND do a 30-minute run on the treadmill, a circuit, or a bodybuilding workout. When you have a home gym set up, weight training is so much better than working out at the gym. No sweat to wipe off the bench but your own. Once you do it a few times it will become a healthy habit! I love me some Shark Tank or Bravo Housewives and why not workout while you catch up? It really does make the time fly and you can turn the TV up as loud as you like.

💛 Do 10 Minute Abs Before You Shower Each Morning. Click the link and sign up for my email newsletter and immediately receive a FREE Ab Workout! Waking up 10 minutes earlier and rolling on to your mat is so doable. Get it done early and you will feel so much better you did something. And when you fully wake up, it’s over!


💛Celebrate & Acknowledge Past Goals & Achievements If you’re already into a workout routine, high five! You have most likely accomplished some goals and healthy changes in your life. Take some time to acknowledge and value them! The fact that you were dedicated enough to achieve them gives confidence and assurance that you can continue hitting seasonal goals! Close your eyes and be reminded of how good it feels to keep going!

💛Build Up The Positive Thoughts, Mantras, and Motivation! Self-talk can make or break your goals. You have a choice as to what thoughts you will allow each day. There’s a reason you started working out, so use that as a focal point on those days when you feel like your motivation tank is on low. Behave your way out of it. If we only worked out when we felt like it, how often would you work out? Is your goal to lose weight? To start feeling more energetic? Whatever the end goal, use it to build up some positivity and willpower. Visualize reaching your goal and how amazing it will feel. The only way to get there is to stay focused and strong in your mind and actions. A workout at 40% Perceived Exertion is better than one at 0%. The one that didn’t happen.

💛Write Down Your Planned Activity Goals. Fall is a great time to organize and write down your seasonal goals. When your notebook is organized, you will feel inspired.  Write down and achieve small goals on a daily basis. To see it checked or marked with an “X” as done will motivate you when the going gets tough. It can be as simple as scheduling a 10-minute ab workout or a 10-minute walk at lunch. Make it a goal to park at the farthest parking space at work, the grocery store, or when you make a “Target Run” and done!  

💛 Keep an At-A-Glance Calendar for the Next 30 days. Schedule-in your entire workout in 10-minute increments if you need to. I have done this!! A written reminder is a great way to give yourself accountability and encouragement.

💛Update Your Vitamins, Supplements, and doterra oils! Be prepared and stock up on vitamin D and B12, those will help to give you more energy, a better winter metabolism, and improved memory. Try a new protein powder! Not sure what you are lacking? Testing is so accessible these days, get a test!

💛Change of Scenery! Get outdoors for as many workouts as you can fit it! A change of scenery is good for the soul. Walk, run, hike, bike, stack firewood, rack leaves, rollerblade, rock-climb, do yoga, or bodyweight HIIT. Try a few new workouts like TRX, Barre, Tai chi, cardio, and yoga.

💛 Plan to Try One New Recipe, Food /Food Product, or Drink. When you hit the grocery store or farmer’s market, stock up on seasonal fruits and vegetables. Fall harvest is beautiful and should be consumed with spice!

💛Refresh Your Workout Attire, Equipment, Shoes, or Yoga Mat! Feeling fabulous in your workout attire makes the workouts enjoyable! I have done my own unscientific study and find this to be absolutely true! If you’re one of those people who get the best of everything including your Trainer (insert wink and smile here), why not get the best gear for the job? Splurge! Being active always feels better when you’re using, working with, or wearing the best and most comfortable fit. 

💛Reward Yourselves! Get that massage, new purse, haircut, botox, brows, facial, tickets to an NFL game, or binge your favorite TV series. Reward yourself for how far you have come and for implementing a FALL FITNESS PLAN!

💛If You Fall, Get Back Up. The journey to weight loss, getting stronger, rehabbing an injury, or surgery, is not easy – it will be a struggle with highs and lows. What’s important is to just keep showing up. Consistency over perfection. No matter what, keep going. No matter how hard the situation gets, dig in, crawl, but don’t quit.  When you fall, get right back up and keep walking. Start again but don’t quit. The strength of a winner lies in not giving up and your health depends on it.

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training clients at a gym in the San Diego area or on the Class It Up Virtual Studio, and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 


Preventative Medicine: Movement Assessments

Scheduling a Movement Assessment with a health and fitness professional should be part of your preventative, self-care protocol. More likely than not, this preventative protocol is not covered by health insurance…yet.

Health insurance won’t pay for prevention…

Rest assured, there is hope on the horizon. BlueCross of Western New York is offering a wellness option with a debit card program. The benefit amount is based on the plan selected and can be used at fitness centers, health food stores, and even for doterra essential oils! Wow, just wow. As a health and fitness professional, this makes me happy as it is a big step in the right direction! It’s a matter of time and I’m sure there will be more insurance companies following suit because of the many scientifically proven methods effective in health care. In the meantime, don’t wait until you are injured or in pain to do something.

Self-advocating and being proactive and preventative in one’s own health and fitness is something everyone can implement.

The importance of having a coach!

When I observe and screen for muscle imbalances, range of motion, limitations, balance, muscle recruitment, and joint range of motion, it gives me valuable feedback. There is a new level of intelligence with my clients and how they feel while moving in their bodies. That is priceless information that must be processed for healthy longevity.  

Assessments should be a continual process of refinement as the body changes. A set of personalized exercise programs should include corrective strength and flexibility exercises. This prescription is most valuable to health, disease prevention, and well-being when taken seriously and regularly. It’s not a replacement for medical care or a diagnosis, but it’s a guide to moving and living better.

Along with movement assessments, a look at nutrition is an integral piece of health within the body and mind and should be part of a health care regime. Food is medicine.

Different types of injuries:

I read a study early on in my career where they basically looked at the rotator cuffs of cadavers ranging from young to the elderly, and each one had some sort of tear or imperfection in the rotator cuff. That stuck with me as exercising the shoulder joint has always been a favorite. Everyone needs to be doing RC strengthening. Will it prevent an injury at some point? Maybe, maybe not. If not, perhaps it will lessen the severity of the injury. Shoulders start with posture. Poor posture and balance equal weak muscles, the perfect recipe for injury.

“Lesions of the rotator cuff (RC) are a common occurrence affecting millions of people across all parts of the globe. RC tears are also rampantly prevalent with an age-dependent increase in numbers. Other associated factors include a history of trauma, limb dominance, contralateral shoulder, smoking-status, hypercholesterolemia, posture and occupational dispositions. The challenge lies in early diagnosis since a high proportion of patients are asymptomatic. Pain and decreasing shoulder power and function should alert the heedful practitioner in recognizing promptly the onset or aggravation of existing RC tears.” (World Journal of Orthopedics)

Movement Assessments include all movement in the body.

Movement allows us to take on our daily tasks and athletic activities with confidence and energy.  

To move with an optimal range of motion, it takes a consistent strength program to resolve any imbalances we may develop. When our range of motion is altered by a major or minor injury, lack of activity, or disease, our muscles can become unresponsive and can lead to changes in structural alignment. It can be really frustrating to experience an injury only to have a subsequent injury impair us further. When a muscle is not being used, it becomes unresponsive to recruitment and other muscles may overcompensate. Love to be outdoors doing the things you love? It’s important to keep all our muscles moving with exercise and strength training indoors so we can play outdoors.

When I first started teaching, part of my training was to video record myself during movement classes. Football players, golfers, gymnasts, dancers, and most athletes use video feedback for movement assessments. Schedule a session today and get a true picture of how you’re moving!

Workout inside so you can play outside!

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore.