A Basic Fall Tune Up
The mornings get darker, the rain sets in, work ramps up, and suddenly one skipped workout becomes a few, dinners out creep in, and you’re telling yourself, “I’ll start fresh in January. I just need to get through!”
Halt! We don’t need to wait for a fresh year to “get back”. Instead, hang in there and keep going, making adjustments as required. Try the tips below if you need a boost this fall!
1) Eat Like You Mean It
Don’t start behind the 8-ball with only coffee. Lead with protein + produce: eggs and veggies, a smoothie with berries and protein powder, or last night’s dinner. Keep it simple. Make it daily.
Learn to spot the difference:
Real hunger builds gradually and is satisfied by real food.
Emotional hunger strikes quickly and often ties to fatigue or stress.
If it’s real hunger, eat something real. If it’s stress, give it a minute before grabbing a snack, buy yourself time to choose something better. Want a night treat? Aim for 200 calories and make it supportive: a chocolate protein smoothie, chia pudding, or a cup of sugar-free pudding.
To Do:
Plan breakfast before bed.
Keep boiled eggs or a quality protein powder on hand.
Swap evening grazing for one planned snack you actually enjoy.
2) Keep the Basics in Line
Hydrate. Sleep. Work out regularly. If you’re run down, adapt instead of quitting: a short walk, lighter weights, or a stretching routine. Something beats nothing.
To Do:
Drink herbal tea if water is not appealing in cold weather.
Set a bedtime alarm, not just a morning one. Alarm goes off to bed with you!
Short on time? Complete a 15-minute circuit of: 10 squats, 5 push-ups, 15 sit-ups—repeat with good form until the time is up.
3) Make Chicken Soup
Fall calls for food that restores you. This soup never fails.
Basic Fall Chicken Soup
Simmer rotisserie bones (or leftover cooked chicken) with water, one chopped onion, 2–3 carrots, 3–4 garlic cloves, and a thumb of ginger—low and slow for several hours (or overnight in a slow cooker).
Strain. Return the broth to the pot. Add chopped cooked chicken, extra vegetables (such as zucchini, kale, celery, or cauliflower rice), and chili paste for added heat.
Season with salt, pepper, and a squeeze of lemon.
A cup helps you bounce back from workouts and colds. Check out the October Canada Food Guide Newsletter for a new soup recipe.
Try:
Make a big batch on Sunday and freeze individual portions.
Add cooked rice or beans for a heartier bowl.
Pack it for lunch as it beats takeout every time.
4) Watch the “I Deserve It” Trap
Training hard doesn’t mean we’ve earned a caloric bomb; it means we’ve earned the right to feel strong. If you want progress, don’t undo your work with nightly rewards. Have an authentic meal instead.
Try:
Prep your post-workout meal before you train.
Focus on what you’re adding (protein, produce), not what you’re avoiding.
Reminder: feeling good tomorrow, and the next day, and the next is the real reward. Take the long view!
5) Slow and Steady = Be a tortoise.
You don’t need a dramatic comeback; just keep hitting repeat more often than not. Consistently clocking in solid workouts, eating decent meals, and getting an early bedtime will get the job done.
Try this:
Schedule workouts like appointments.
Track streaks focusing on what was done, e.g., “4 days of movement this week”.
If you get thrown off course, which will happen, get back to it at the next meal, don’t let one donut breakfast write off the whole day.
At the end of each day, take a minute to reflect on one action that you did that you are happy about, i.e., went for a walk, made breakfast, called mom, tackled my commitments, did a workout when I didn’t want to ….
Place a steady hand on the wheel this fall. It’ll spare you a long haul later.👊
Keep going!
