Seasonal Fitness and Nutrition

SEASONAL FITNESS AND NUTRITION

Issue #37
Happy Thursday!

In this edition, we’ll show you how to keep up with your fitness and nutrition as the weather cools and days get shorter. It’s common to feel less motivated during this time, but with a few easy changes, you can stay healthy and active year-round. From indoor workouts to seasonal food tips, we’ve got you covered. Enjoy this read!

QUOTE TO CONSIDER

"Embrace the changing seasons of life; each one brings new opportunities for growth, renewal, and self-discovery."

COACHES CORNER

COACH JOSE AND EMMA
Special Edition

In this special edition of Coaches Corner, we are coming together to share our favorite seasonal foods to help you stay healthy, energized, and feeling your best this fall and winter.

1. Root Vegetables

• Examples: Sweet potatoes, carrots, beets, and turnips

• Benefits: These veggies are rich in vitamins A and C, which support immune function. They also provide complex carbohydrates, offering energy and keeping you full longer.

2. Cruciferous Vegetables

• Examples: Broccoli, Brussels sprouts, cauliflower

• Benefits: High in fiber, vitamins, and antioxidants, cruciferous vegetables help fight inflammation and support digestion.

3. Winter Squash

• Examples: Butternut squash, acorn squash, pumpkin

• Benefits: Squash is high in vitamin A and fiber, making it great for immune health and maintaining healthy digestion during colder months.

4. Citrus Fruits

• Examples: Oranges, grapefruits, lemons

• Benefits: Loaded with vitamin C, these fruits can help boost your immune system, especially during flu season.

5. Dark Leafy Greens

• Examples: Kale, spinach, Swiss chard

• Benefits: Rich in iron, calcium, and vitamins K and C, leafy greens provide essential nutrients to keep you energized and healthy throughout the season.

6. Pomegranates

• Benefits: High in antioxidants, pomegranates can help reduce inflammation and support heart health.

7. Apples and Pears

• Benefits: Both fruits are great sources of fiber, which helps with digestion and keeps you feeling full. They are also versatile for snacking or adding to seasonal dishes.

WORKOUT OF THE WEEK

🛋 SOFA INDOOR WORKOUT
Full-Body Routine

Workout Routine:

1. Step-Ups (10-12 reps per leg): Stand facing the sofa. Step one foot up onto the seat and press through your heel to lift your body up. Step back down and alternate legs.

2. Tricep Dips (12-15 reps): Sit on the edge of the sofa, placing your hands next to your hips, fingers facing forward. Slide your hips off the edge and bend your elbows to lower your body, then push back up.

3. Bulgarian Split Squats (10-12 reps per leg): Stand a few feet in front of the sofa, facing away. Place one foot on the seat behind you. Lower your body into a squat position with the front knee bending at 90 degrees. Push back up through your front heel.

4. Sofa Push-Ups (12-15 reps): Place your hands on the edge of the sofa, legs extended behind you. Lower your chest toward the edge, keeping your body straight. Push back up to the starting position.

5. Seated Knee Tucks (15-20 reps): Sit on the edge of the sofa, leaning back slightly with your hands gripping the sides. Lift your knees toward your chest, then extend your legs straight out without touching the floor. Pull your knees back in.

6. Sofa Glute Bridges (12-15 reps): Lie on your back with your feet on the edge of the sofa, knees bent at 90 degrees. Push through your heels to lift your hips, squeezing your glutes at the top. Lower back down.

7. Elevated Plank (30-60 seconds): Place your forearms on the edge of the sofa, your body in a straight line from head to heels. Hold this position, engaging your core and keeping your back flat.

FUEL YOUR WEEK

🥣 ROASTED BUTTERNUT SQUASH SOUP
A Healthy Fall Recipe

Serves: 2 - 3

Ingredients:

• 1 medium butternut squash, peeled and cubed

• 1 onion, chopped

• 2 garlic cloves, minced

• 4 cups vegetable or chicken broth

• 1 tsp thyme

• 1 tsp sage

• Salt and pepper to taste

• Olive oil for roasting

Instructions:

1. Preheat oven to 400°F (200°C). Toss butternut squash cubes with olive oil, salt, and pepper, and roast for 25-30 minutes until tender.

2. In a large pot, sauté onions and garlic in olive oil until soft. Add roasted squash, broth, thyme, and sage.

3. Simmer for 10-15 minutes, then blend until smooth.

4. Serve with a spoonful of Greek yogurt or top with roasted seeds.

BEYOND THE BENCH

🍂 SEASONAL FITNESS AND NUTRITION
How to Stay Healthy as the Days Get Shorter and Cooler

As the seasons change, so do our fitness and nutrition needs. The arrival of cooler weather and shorter days can significantly impact our motivation, habits, and overall well-being. However, you can maintain your health throughout the year with simple adjustments.

Understanding Seasonal Changes

1. Weather and Mood:

As temperatures drop and daylight decreases, you might notice changes in your mood and energy levels. Research shows that seasonal affective disorder (SAD) affects many individuals during the fall and winter months. Symptoms can include fatigue, irritability, and decreased motivation to exercise.

Many people find their usual outdoor walking routine less appealing as it gets darker earlier, leading to missed workouts and feelings of discouragement.

2. Fitness Adjustments:

With the cooler weather, outdoor workouts can become less appealing. This doesn’t mean you have to sacrifice your fitness routine. Here are some effective strategies:

a. Embrace Indoor Workouts:

• Home Workouts: Use online platforms for guided workouts, such as yoga, strength training, or HIIT. You don’t need a gym membership to stay active. If you used to walk outside, consider brisk walking in place or trying a treadmill at home.

• Join a Class: Consider signing up for indoor fitness classes at local gyms or community centers. Group classes can keep you motivated and accountable. Many people enjoy classes like Zumba or Spin, which provide a fun atmosphere even when it’s cold outside.

b. Dress Appropriately:

• Layer your clothing to stay warm while exercising outdoors. Breathable fabrics that wick away moisture are ideal. If you enjoy evening runs or walks, wearing reflective gear can help you stay safe as the days get shorter.

c. Adjust Your Routine:

• Consider shifting your workouts to earlier in the day or during lunch breaks when it’s still light out. If you usually work out in the evenings, try to maintain that schedule but focus on indoor activities like using the gym or doing a home workout when it’s dark outside.

3. Nutritional Adjustments:

As the weather cools, your body may crave different types of food. It’s essential to adapt your nutrition to meet these needs.

a. Focus on Seasonal Foods:

• Root Vegetables: Incorporate seasonal produce like sweet potatoes, carrots, and beets into your meals. These are not only nutritious but also comforting during cooler months. Try making a hearty vegetable stew or roasting these vegetables for a satisfying side dish.

• Soups and Stews: Great for warming up and can be packed with vegetables, lean proteins, and whole grains. Many people find themselves enjoying homemade chili or vegetable soup as a quick meal after a workout.

b. Adjust Your Portions:

• As you may be less active during the colder months, consider slightly reducing portion sizes to maintain your weight. If you typically have a post-workout smoothie, try scaling back on ingredients like nut butter that can be calorie-dense.

c. Stay Hydrated:

• It’s easy to forget hydration in cooler weather. Make sure to drink plenty of water throughout the day. For those who miss summer smoothies, try a warm herbal tea or broth to stay hydrated and cozy.

Maintaining Motivation

1. Set Seasonal Goals:

Instead of making broad fitness resolutions, set specific, achievable goals for the season. This could include aiming for a certain number of weekly workouts or trying a new fitness class.

2. Find an Accountability Partner:

Working out with a friend or joining a group can keep you motivated. Having someone to share your goals and progress with can make a significant difference.

3. Mix It Up:

Try new activities to keep your routine fresh. Consider indoor rock climbing, swimming, or joining a local sports league.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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