Worried you might go into hibernation this Fall?  Here are 10 food and fitness tips to help us stay out of hiding.  The change in season can impact our eating and exercise habits. As the days get shorter and the weather beckons us inside, we may move less.  Also, responsibilities may increase for students and parents and healthy eating and working out may get pushed aside.  It has been hypothesized that we’ve been conditioned to eat more during the fall harvest in preparation for the leaner, even famine ridden times of our ancestors.  However, this is an outmoded approach as food now tempts at every corner.  Here are 10 tips to help you maximize your health and fitness this Fall.

  1. Prepare your kitchen. Dust off the slow cooker.  Clean out the pantry.  Take stock of what is at hand.  Gather up some new recipes for hearty, nutrient rich meals.
  2. Incorporate more lean protein sources into your meals. Limit higher fat meats like beef and sausages which are common Fall staples. Roast chicken and make more soups and stews from protein rich, non-meat sources such as beans and lentils. Experiment with adding fall staples like sweet potatoes, squash, and carrots to your meals.
  3. Make friends with winter greens, such as kale, Swiss chard, and mustard greens. Red choices such as beets are good too.
  4. Go to bed 30 minutes earlier.  There’s no summer light to keep you up.  Be like a bear. Rest.  A rested body is likely to make better food and fitness choices.
  5. If a craving for a comfort carb meal hits, choose whole grain sources, cook with brown rice, wild rice, barley, bulgur wheat and oats. Skip the white flour and pasta.
  6. Sprinkle Fall spices like cinnamon, ginger, cardamom and turmeric, into a variety of dishes, i.e., cinnamon on sweet potatoes, cinnamon in coffee, turmeric in smoothies.
  7. Invest in a decent, spill proof thermos, and fill it with soup or bone broth and carry it with you.  Sip on it to ward off sugar cravings brought on by low serotonin due to dark days.
  8. Prioritize not missing workouts. The couch will be very cozy on dark nights and the bed warm and snug on cold mornings. Heave yourself out, knowing these spots will be there for you later after you have been invigorated from a completed workout.  For extra accountability and motivation commit to a group class or meet with a trainer regularly to get you through the Fall. Remember, consistency trumps all. Better to do a little every day than a once a week marathon.
  9. Put some thought into how you would like your Fall to go and then make some solid plans you can stick to, i.e., “I will work out 4 times a week at these times.  I will make a slow cooker meal every Wednesday night. I will start every day with a gratitude prayer, i.e., thank you universe for (list 3 things). I will do the Tower Stairs workout on the First Saturday of the month until the end of the year.”
  10. Enjoy all of what a Vancouver Fall has to offer: the crisp air, the beautiful leaves, all things pumpkin, whatever you like best, embrace!

Sweet Potatoe Puree

Warm, pumpkin pie filling in disguise, it  makes a great pre-post workout bite or add a few tablespoons as a side to round out carbs in a meal.

  • 1 medium, 5 inch long, sweet potato
  • 3 TBSPs, water from boiling or unsweetened almond milk
  • ½  tsp coconut oil
  • 3 dates, pitted and chopped as finely as patience allows.
  •  1 1/2 tsp cinnamon

Boil or roast sweet potato. Cool. Cut into cubes. Put in mixer with other ingredients. Blend gently. Keeps well for a couple days. Heat before eating. Makes 4 servings.

Per serving: 123 calories. 2 g fat, 27 grams carbs, 1 gram protein.


Wednesday WOD 9.21.22

Warm up:

2 rounds

200m Kb suitcase carry

3/3 Kb RDL

5/5 Kb bent over rows






Cool down