4 Simple 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 season to reset your fitness routine. Not only is it a great time to get back into a consistent rhythm, but it’s also an excellent time to add change and structure to your daily routine.
This seasonal transition offers the chance to reassess your goals, reignite your motivation, and explore new ways to move. The best part is that you don’t have to jump into anything overwhelming. Let’s ease back into fitness with four simple strategies that fit seamlessly into your life so that you can “fall” back into your fitness routine!
- Create a Fitness Sanctuary
- Find Your Peaceful Place: Designating a space for your workouts can make all the difference in sticking with your routine. Your sanctuary could be in your home or a place outdoors. If it’s set in your home, you may include a mat and some calming accessories like candles, essential oils, or motivational quotes. Make this your go-to spot to unwind and focus on your well-being. This personal zone will help you associate fitness with self-care to give you a mental and physical space to decompress while working on your goals.
- Take Advantage of Outdoor Activities: Fall offers perfect weather for outdoor workouts. Whether it’s a brisk walk through the park, a hike, or a family bike ride, moving outside can be both refreshing and fun. For a Total Gym twist, try bringing your equipment outdoors for an invigorating workout in nature.
- Refresh Your Playlist: Music has a magical way of boosting motivation and transforming your workout vibe. If your current playlist feels stale, change it up with fresh 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 can be the most sustainable approach! Just five minutes of movement can reignite your fitness habits. This could include a quick stretch, a Total Gym squat set, or a core circuit. These short sessions are easy to fit into your day and can build momentum for longer workouts over time. Plus, a quick burst of movement can elevate your energy which ultimately makes you feel more productive throughout the day.
To assist you with a quick movement routine, I have listed some of my favorite Total Gym stretches that will help lengthen your muscles, improve your flexibility, and release muscular tension. So continue reading the fall reboot tips and be sure to try the “feel good” routine at the end of this blog!
- Perform a Daily Challenge
Since it’s a season of change, try committing to a daily challenge that incorporates simple tasks to enhance 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.
- Strength: Spend a few minutes to develop your strength with exercises like squats or planks that can be performed on or off of your Total Gym.
- Activity: Make it your mission to work on an activity that makes you happy or on a new skill you want to learn. Practice makes progress!
- Self Care Reset
Self care is one of the greatest gifts you could give to yourself. When you nurture your health, your mind and body are able to work at optimal levels. Your self care routine should be a non negotiable part of your day, because it is your responsibility to take care of yourself! Incorporating a self care routine will keep you committed to your health so you feel your best inside and out. You may have a self care routine already, but it’s always a great reminder to reset your system if you have fallen off track:
- Hydrate: Drink half your body weight in ounces of water (e.g., 150 lbs = 75 oz) to stay hydrated and energized.
- Mindset: De-stress with 10 minutes of mindfulness or meditation.
- Record: Spend a few minutes journaling to reflect on your progress and to express yourself. This is extremely healing on many levels.
- Mantra: Say a daily mantra that resonates with your goals. Perhaps this is about something you are grateful for every day, a word that has a meaning to you, a saying that helps you focus, etc. Saying a mantra sends a message to your brain that helps set the tone to channel positive thoughts, feelings, and actions in aspects in your life.
Feel Good Stretch Routine
This dynamic routine will have you feeling amazing as your body moves through a series of flexibility movements that you can do anytime on your Total Gym; pre-workout, post-workout, or as a stand alone routine. Remember, a little movement goes a long way and your Total Gym is a perfect partner to assist you.
Set Up: Squat Stand / Medium Level
Directions: Flow through the following stretch sequences. Allow your body to explore different ranges of motion as you utilize 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 by dynamically moving the glide board into a deeper stretch. The goal is to “feel good” while your body’s in motion.
The Total Gym video explains and demonstrates each of the exercises. While watching the video, take note of how to position your body correctly on the glide board and feel free to adjust the incline at any time to ensure the movement adapts comfortably to your body’s flexibility level.
Stretch Sequence #1
- Runners Lunge
- Hamstring Rocks
- Forward Fold
- Cobra (standing or kneeling)
REPEAT OTHER SIDE
Stretch Sequence #2
- Seated Running
- Figure 4 Stretch
- Seated Forward Fold
Stretch Sequence #3
- Cat-Cow +lateral flexion
- Runners Lunge +Rotation
- Hamstring Rocks
- Forward Fold
REPEAT OTHER SIDE
Incorporate these sequences often so your muscles learn the motions and it becomes routine!
This fall, take small, consistent 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 build long-lasting habits for a healthier lifestyle.
Keep it simple, stay consistent, and make this season your healthiest yet!
Maria
@GROOVYSWEAT
