SHAPING UP: Stay active as the days get shorter – tips for autumn workout motivation

I get it – cosying up in front of the fire watching Netflix can be incredibly tempting. However, staying active during the autumn months is crucial for your physical and mental well-being. So, let's dive into some strategies to help you stay on track and motivated as we embrace the changing seasons.

1. Morning Rituals: With daylight hours at a premium, consider shifting your workout routine to the morning. Waking up a bit earlier might be tough at first, but it ensures you get your exercise in before the day gets away from you. Plus, starting your day with a workout can boost your energy and mood.

2. Find a Workout Buddy: There's strength in numbers! Partnering up with a friend or family member can make workouts more enjoyable and hold you accountable. Whether it's brisk walks, outdoor runs, or indoor workouts, having a workout buddy can make a big difference.

3. Embrace Indoor Workouts: As the weather cools down and rain becomes more frequent, having an indoor backup plan is essential. At East Coast Fitness we have a private indoor gym where you can book a time to have the gym to yourself. We also do Small Group PT sessions at certain times throughout the day. Joining a group class can add a social element to your routine, making it more fun.

4. Set Short-Term Goals: Setting achievable, short-term fitness goals can help maintain your motivation. Whether it's completing a certain number of workouts each week, increasing your weightlifting capacity, or running a personal best, these milestones can keep you driven.

5. Dress the Part: Investing in quality workout gear can make a world of difference. Having comfortable, weather-appropriate clothing can help you feel more prepared and motivated to tackle your workouts, even when it's chilly outside.

6. Mix It Up: Autumn brings a lovely range of colours to our surroundings. Take advantage of this by exploring new outdoor workout locations, like parks or trails. Changing your workout scenery can be refreshing and inspiring.

Remember, staying active during the darker months is not just about physical fitness; it's also about looking after your mental and emotional well-being. Regular exercise releases endorphins, which can help combat seasonal blues.

So, don't let the shorter days dampen your fitness spirit. Try out these tips, and let's keep the momentum going throughout Autumn!

MAPLE PECAN OVERNIGHT OATS RECIPE

This Maple Pecan Overnight Oats recipe is the perfect quick breakfast to kickstart your day. They not only taste great, but also a nutritious way to fuel your body. Simply prepare it the night before, and you'll wake up to a healthy, ready-to-enjoy breakfast that's great for Autumn mornings.

Ingredients:

50g rolled oats

150ml milk (you can use cow's milk or a dairy-free alternative like almond or oat milk)

1 small apple, grated

1 tablespoon chopped pecans

1/2 teaspoon ground cinnamon

1 tablespoon pure maple syrup

A pinch of salt (optional)

Instructions:

In a mixing bowl, combine the rolled oats, grated apple, chopped pecans, ground cinnamon, and a pinch of salt (if desired).

Pour in the milk and maple syrup. Stir everything together until well combined.

Once the ingredients are thoroughly mixed, transfer the mixture into an airtight container or a glass jar with a lid.

Seal the container and refrigerate it overnight or for at least 4-6 hours. This allows the oats to absorb the liquid and become soft and creamy.

In the morning, give the overnight oats a good stir. If you prefer a thinner consistency, you can add a bit more milk.

Serve your maple syrup and pecan overnight oats cold, straight from the fridge. Optionally, you can garnish with extra pecans or a drizzle of maple syrup for an extra touch of sweetness.

10-MINUTE INDOOR HOME WORKOUT

This 10-minute indoor workout is designed to target various muscle groups, boost your heart rate, and improve your flexibility. It's a quick and effective way to stay active when the weather isn't great. Remember to maintain proper form during each exercise and adapt the intensity to your fitness level. Enjoy your workout!

Warm-Up (2 minutes):

Star Jumps: 30 seconds

Arm circles: 30 seconds (15 seconds forward, 15 seconds backward)

Bodyweight squats: 30 seconds

Main Workout (6 minutes):

Perform each exercise for 45 seconds, followed by a 15-second rest.

1. Push-ups

2. Bodyweight squats

3. Plank

4. High knees (jogging in place, bringing knees as high as possible)

5. Bicycle crunches (abdominal exercise)

6. Mountain climbers (cardio and core exercise)

Cool Down (2 minutes):

Standing forward fold: 30 seconds

Seated hamstring stretch: 30 seconds (each leg)

Quadriceps stretch: 30 seconds (each leg)

Child's pose: 30 seconds