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Fall is upon us with slightly cooler weather, tons of new activities, and hopefully renewed energy and zest. Here are a few resolutions, or shall I say reminders of how you can rev up your Fall fitness program!                                                                                                          

Resolution #1: Eat a Healthy Breakfast

 Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and bad cholesterol. The result is a leaner body, mountains of energy, a lower cholesterol count and less chance of over-eating later in the day. The Mayo Clinic recommends eating a variety of foods (steel cut oatmeal, whole grain toast, yogurt, fresh fruit) rich in protein, carbohydrates and healthy fats.

Resolution #2: Make Your Workouts One of the Top Priorities of Your Life

Periodize your training schedule for optimum results this year. Look upon the year ahead as one big macrocycle with goals and objectives such as getting your body fat down below 18% and putting on 5 lbs. of muscle. Break down the bigger cycle into mesocycles of 3- 4- month periods of time. Asses your progress, vary your workouts, and keep them consistent. Read, take measurements regularly and fine tune your goals throughout the year. 

Resolution #3: Get Some Sleep

Getting 7 to 10 hours of uninterrupted sleep is essential to your physical and mental health. Besides making you cranky and exhausted, other symptoms of poor sleep or lack of sleep can be depression, memory loss, migraine headaches, weight gain and paranoia.  

Resolution #4: Stay Active, Live Longer

 You don’t have to be a marathon runner or a muscle head who lives in a gym, but for god sakes get up and do something! Regular exercise (anaerobic weight training and aerobic cardio training) helps control weight, maintains healthy bones, muscles and joints, reduces the risk of high blood pressure and diabetes and death from heart disease. Besides these bonuses, exercise is the only way to get a tight, toned body and have fun at the same time.

Resolution #5: Protect Your Biggest Organ

Your skin (the largest organ of the body) begins to age the moment you are born, so the best way to protect it and look younger is to stay out of the sun. In order to avoid some of the sun’s harmful ultraviolet rays, which can cause wrinkles and skin cancer, observe the following: always wear sunscreen with SPF 15 or higher; wear a hat and other protective clothing; don’t deliberately sun-bathe; avoid sun exposure between 10 AM and 3 PM.

Resolution #6: Observe These Basic Nutritional Guidelines

Remember to eat frequently throughout the day, several small meals consisting of a 3-2-1 ratio of carbs, protein and healthy fats. Avoid monster meals especially late in the day. Eat several servings of fruit and vegetables early in the day. Make sure to eat protein after your workouts which facilitates muscle recovery and growth.