On to October and time to boost your health and wellness going into Autumn.
The final months of the year seem to hurtle towards the next year in the blink of an eye! Whilst most of us are not ready to say goodbye to summer, we are more than happy to be rid of the intense heat that has been the dominant feature on our landscape, not to mention the most common conversation starters. With October now making its grand entrance, it is also the perfect month to reset your fitness ahead of the colder months if you have not already done so.
This month our favourite fitness duo, Max and Rachel from Elevate Fitness, are taking us through several straightforward ways to give ourselves a real boost as the temperature changes and we set ourselves up for a more bracing period. Taking time to prioritise fitness habits and indeed hacks now, helps get us ready for the months when colds, fatigue, and lower energy levels invariably become the order of the day.
Boost your immune system, not just your body!
Whether you are prone to multiple colds through autumn/winter or want to avoid the illnesses that make their presence felt towards the end of the year, taking steps to boost your immune system can really help.
Many of us will start to lose Vitamin D as the days draw in, so both of us take daily supplements to keep our levels up (if you are unsure, please speak to a health professional before embarking on a vitamin supplement regime). A lack of vitamin D can lead to higher fatigue levels and low energy, so it’s important we’re not deficient.
Another easy thing you can do is to add more immune-boosting foods into your diet. These are often brightly coloured foods such as berries (think blueberries and those windfall damsons), vegetables (beetroot, kale and spinach are brilliant) and citrus fruits – foods that also contain high levels of antioxidants to help build and strengthen our immune system through our diet.
Finally, always use hand sanitiser in the gym! In the winter, gyms can become super spreaders for germs. We are all touching the same equipment and so can spread our coughs and colds in all innocence. So, wipe down equipment before and after use and sanitise your hands after sessions. We keep a bottle in our gym bags, ready to whip out when we venture onto the equipment and when we have finished.
Change can be a good thing
Your training style will often vary with the seasons due to fluctuating energy levels and time constraints. So, look upon October as a good month to reset and consider your current training schedule. Is it still working as you want it?
Max goes against the norm in this matter. For example, in the colder months, he has more motivation because he’s always hot. The colder weather therefore makes him much more comfortable than the intense heat of the summer months. He switches to longer or more intense workouts, which also gives him time to step away and clear his head when our personal training business gets busier.
It’s also worth reviewing your weekly schedule in October to see if you can maintain your current workout times. New school activities, a change in work hours, all these things can add up to a lack of time for training. With that in mind, take some time now to run through your diary and schedule in sessions to help you stay accountable and active.
We often advise our clients to come straight to our gym before or after work, so they are not lacking in that all-important motivation which creeps in when faced with the prospect of venturing outdoors again. Common sense but so effective.
Adjust your sessions and training gear adequately
Just like managing a heatwave, it’s important to ensure you are adequately prepared for colder months. With darker and wetter days approaching, you will need to think about how to adjust your training.
For example, when Rachel goes running in the darker evenings, she always has a flashlight attached to a bright jacket so traffic can see her. Simple things like this will help keep you safe when exercising outdoors. Thinking about wet-weather gear and appropriate footwear for outdoor sessions is essential to avoid accidents and ensure you train effectively and safely.
Make it Social!
We understand how much harder it is to get out and exercise when the days are darker and the weather is colder. Yes, we even curl up on the sofa occasionally! Joining local groups or classes can be an effective way to get out and get moving. We have recently started offering classes at our gym so please get in touch to find out more.
We’re incredibly lucky to have an abundance of local running groups on our doorstep, but if running is not for you, why not join an exercise class or train with a friend. Knowing that someone is waiting for you can often be the thing that makes you get up and head out – you will never regret going for a workout, but you might regret not going!
About Elevate
Elevate Fitness is a personal training and wellbeing company founded by Max Phillips and Rachel Parnell. Based at their exclusive personal training studio in Horsham Town, they specialise in one-to-one training sessions, bespoke training programmes and have recently expanded their team of trainers to provide small group strength classes as well as a variety of specialist workshops to improve wellbeing. Max and Rachel help their clients build fitness, improve their health, and feel more confident in their daily lives. They also have an online service with training programmes and workouts that people can fit around busy schedules. Discover more about this approachable, friendly, and hugely motivating couple at: https://www.elevatefitness.uk/.
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