September may officially kick off fall, but that doesn’t mean it’s time to bring your workouts inside and onto the treadmill just yet. There’s just enough summer left to help you ease into autumn activities.
TAKE IT OUTSIDE
Forget about planning your workouts around the heat of summer. September temperatures pair perfectly with outdoor activities. Upgrade from cruising the beach to cycling on hills or trails for a serious workout that targets just about everything from your shoulders to your calves. There are two basic phases of pedaling: the downstroke and the upstroke. The former utilizes your gluteus muscles, and the latter works your hamstrings and hip flexors. Did you know on average, a 154 lb. male can burn almost 300 calories per hour while cycling? Your abs get in on the action as well. They help you balance and stay upright while your arm and shoulder muscles contract to help steer and grip the handlebars.
FUEL FOR FALL
The farmer’s market selection may lean toward heartier fruits and veggies, but September is still prime outdoor produce shopping time and a perfect destination for your bike ride. A few favorites for your tote bag should include apples, sweet potatoes and pumpkin. Apples are packed full of fiber and vitamin C, and your local farmers market likely has several varieties to choose from. Sweet potatoes and pumpkin are both packed with fiber, potassium, beta-carotene and vitamin C. Try this Pumpkin Soup made with whey protein.
SUPPORT FOR SUCCESS
The new season signals change. Whether you’re switching up swimming for jogging, reevaluating your nutrition and supplementation can help you keep going strong for the rest of the year.
Protein – Be sure to get adequate protein at all your meals, as well as after your workout to help fuel recovery. Make these Chocolate Peanut Butter Protein Bites as a recovery snack, or treat yourself to 17 grams of high-quality protein with one of these Chocolate Lava Cakes for dessert.
Multivitamin – Take one daily because you don’t want to miss a workout or any of the nutrients that help fuel energy metabolism and muscle function.
Omegas – Your body can do a lot of things, but it can’t produce omega-3 fatty acids in sufficient amounts on its own. A daily fish oil supplement can help support your brain, heart and joint health.
Probiotics – Get your gut health back on track by including a probiotic supplement in your daily regimen. Think probiotics are just for digestion? Think again. Look for one specifically formulated to support your active lifestyle and get targeted support for your goals.
These tips are proof that when it comes to fitness and exercise, September really is the best of both seasons. Shake off fear of heat and enjoy the start of a new season and getting back in the game.
