Nothing By Chance Blog

Fall into Fitness

fall cartwheelIt’s that time of year again, when the trees start to change color and the air gets a crispness to it. It’s not too cold, but cold enough for you to grab your favorite sweatshirt out of the closet. It’s also time to really focus on your health and well-being. With school back in session for a few months, both parents and kids alike have finally found a sense of normalcy in their lives. It’s hard trying to accommodate everyone’s schedules and I challenge you to make time for YOU!

Here are tips you can use to jumpstart your fitness plan and improve your quality of life:

1. Aerobic Exercise

The American College of Sports Medicine (ACSM) recommends aerobic exercise for at least 30 minutes, three to five days per week. This is a minimum recommendation. However, if you are pressed for time, a 30-minute aerobic session helps lower your risk of stroke, diabetes, heart attack and other cardiovascular diseases.  It increases your endurance and energy. Aerobic activities like walking, running, cycling, swimming, fitness classes, hiking, stair climbing, and rowing will do the trick.

2. Strength Training/Resistance Training 

Did you know that for every decade after the age of 30 we tend to lose about 5% of our muscle mass? And that percentage only increases as we get older! Regular strength training workouts are essential in your fitness journey to maximize fat loss, increase balance, improve bone density and increase metabolism. Ladies, don’t let the words “Strength Training” scare you.  Exercises intended to build strength don’t necessarily “bulk you up.” If you are new to strength training/resistance training, start off slow by doing body weight exercise like a push up!

3. Eat a Balanced Meal

There are so many diet plans to choose from that there’s bound to be confusion about what’s right for you. Every person’s needs are different. Your diet not only has a lot to do with what you are eating, but when you are eating it and what kind of lifestyle you lead. The blanket diet plan I recommend is to eat a balanced meal complete with plenty of fruits, veggies, whole grains and a protein source.

4. Drink 8 Cups of Water a Day

You’ve been hearing it for years and I will continue to preach it, make sure you drink at least 8 cups of water a day. Water is not only refreshing, but it is the healthiest beverage that you can consume. It cleanses both your insides and outsides and it can help curb hunger cravings!

5. Set Realistic Goals and Expectations

It is incredibly important to set realistic, achievable goals and expectations for yourself when it comes to your health fitness and wellness. When working with clients, I encourage them to have an overall goal, long-term goal and short-term goal. I do this because it is too easy to get caught up in the lofty goals we set for ourselves and never seem to reach and quit. When we reach those smaller goals, we tend to stay energized and steadfast in doing the work it takes to attain our goals. It takes hard work, focus, discipline and a little sacrifice, but it is all worth it in the end!

For more information, contact Leia at