Fitness Expert’s Tip of the Month – September

Ease into Fall with Time for Fitness

For many people around the country, the beginning of the school year means changes not only in the weather, but also lifestyle, and schedules.

The lazy, hazy, days of summer can bring about long vacations, different eating patterns, and random schedules. While you may be having a fantastic time playing, your body may be taking the “brunt” of the fun. Your workouts may not be as consistent, and your healthier eating style may have taken a hiatus.

For some people, the fall brings about a new opportunities to create a more balanced schedule, and create new patterns. For others, the fall brings about a busier schedule and the wonderment of how to fit everything in.

The most important thing to remember, is that creating your personal schedule is most important. Regardless if you are a busy student, a parent of busy kids, or an executive running from one meeting to another, you already know that planning ahead is the key to less stress, and a happier life.

There are lots of ways to help you ease back into the grove of things. Here are the top picks I share with my clients:

1) Spend time every weekend prepping meals for the week. This may be a great time to spend with your spouse, or for teaching your children about healthy meals, and being prepared. My husband Rick and I often spend about an hour, making a few main dishes, a large salad, some lentil soup, and either a big batch of quinoa or rice, to help us make it through a good portion of the week. Even on the days when we’re not looking forward to cooking, this time together in the kitchen helps us save time and money, throughout the week.

2) Once you’re done prepping all of your food for the week, put meals together in single serving bowls. They stack easily, wash well, and help to keep everyone’s portions in check. That way, you can grab your containers and rush out the door.

3) Schedule an appointment for yourself every day. Most of us can find lots to do each day to fill our time, and then wonder where the time has gone. Make a “fitness” appointment every day the same way you would schedule a meeting with a FitnessTrainer, or plan your child’s after school activity. (Ok, at least 3 days a week- if you think every day is too hard to plan.) . Schedule yourself into a fitness class at your favorite gym, plan a walk with friends, dedicate time to your Wii fitness program, ride your bike to do some errands, or make time to workout with a personal trainer/fitness coach/Pilates instructor. You deserve the time and attention, just as much as your friends do.

4) Create night-time rituals for everyone in your house. If you have small children, you may already have rituals in place of how to wind down for the evening. For those of you without children that find winding down in the evening hard, and restful sleep even more challenging, create a routine that works for you. Begin winding down an hour before you want to go to sleep. Jot down all of the tasks that need to be handled the next day, so you don’t have to think about them. Organize your lunch for the next day. Take a hot shower or bath, and curl up with a good book. You may find this ‘winding down” time to be helpful for creating better sleep- and in turn a healthier, happier, you the next day.

Above all else, remember that in order for your day to go as smoothly as possible, being prepared is the first step.

So here’s to simply your best week yet!

~ Amy Lademann, Fitness Expert, Campus Calmâ„¢
For additional fitness ideas, contact the Beyond Motion Studio in Naples, FL at

This entry was posted in Fitness Expert. Bookmark the permalink.

Leave a Reply