Fall-ing Out of Your Routine?

By Alexa Cyr

As winter approaches and fall is underway, now is the prime time to get in the best shape possible. With the hustle and bustle of the upcoming months, we can have the tendency to fall out of our regular workout routines, which isn’t helped by the abundance of fall treats at every get-together. Well, have no fear, because there are effective workouts and healthier alternatives and tips to stay in shape during the cooler months of the year.

Working out most definitely makes a large impact on your internal health and outward appearance. If the thought of going to the gym is daunting, then try some at-home workouts. An effective fat-burning technique is interval cardio. HIIT (high intensity interval training) is short, sweet, and highly effective. Fifteen to thirty minutes on the elliptical or treadmill, with resistance, switching off every minute from sprinting to jogging, can burn fat efficiently. If a treadmill or another cardio machine is not available to you,  doing circuits in your living room works as well. Circuit training consists of a group of exercises on different body parts repeated multiple times. Push-ups, squats, lunges, and crunches are all easy and effective ways to burn calories and build muscle. Try using resistance bands and dumbbells or kettlebells to change up and vary your workouts.

Yoga and stretching, in general, are also ways to prevent injury and improve flexibility and muscle growth. Find ways to stay active, especially when it is cold outside to avoid winter weight-gain. Diet has an enormous impact on physical fitness and health, so even though you may be working out every day, weight gain will start to become apparent if you aren’t focused on how or what you eat. The recipes below are healthier alternatives to normal fall treats, but please remember “everything in moderation” even with healthy treats! Pay attention to your macronutrients and shop organic if possible.

Here are some delicious, healthy Fall treats, already taste-tested by yours truly:

PUMPKIN PIE “MOUSSE”:
Ingredients:

Chobani nonfat plain Greek yogurt

A couple of tablespoons of plain pureed pumpkin

Chia seeds*

Granola*

Cinnamon*

*depends on your preference  

-Mix the pumpkin, cinnamon and yogurt together

-Top with chia seeds, granola and cinnamon

CHOCOLATE CINNAMON COFFEE PROTEIN SHAKE:

Ingredients:

1 scoop of vanilla protein powder*

Dash of cinnamon

Coconut milk

Cold brew black coffee

1 tablespoon of unsweetened 100% cocoa powder

-mix all ingredients together in a Nutribullet  

*Whey protein tastes great, but if you’re vegan, Organify or any vegan protein powder can be substituted.

TURKEY BREAKFAST WRAP:

Ingredients:

Ezekiel tortilla

3-4 egg whites

Himalayan salt

Ground pepper

Cherry tomatoes

Organic Spinach

A couple of slices of organic deli turkey breast

Extra Virgin Olive Oil

Swiss cheese (optional)

-Cook the Ezekiel tortilla on a pan in EVOO until lightly crispy

-Set to the side on a plate and line the middle with one slice of swiss cheese

-Use the same pan and saute a handful of organic spinach and the chopped up turkey

-On another pan scramble the egg whites and add the salt and pepper

-Put the egg whites on the tortilla in the middle

-Top with the spinach

-Roll the tortilla and enjoy!

ZUCCHINI MUFFINS

~Recipe from Davida LaHood: Group Fitness Instructor from San Antonio, TX~

Ingredients:

¼ cup of coconut flour

¼ cup of almond flour

1 tsp of organic vanilla

½ cup of coconut oil

½ cup of coconut sugar

3 cups of grated zucchini

½ cup of Enjoy Life chocolate chips

4 eggs

1 tbsp of ground cinnamon

½ tsp of baking soda

½ tsp of sea salt  

-mix all ingredients together in a large bowl

-bake at 350° for 20 minutes

-let cool and enjoy!