September is here and it is one of my personal favorite months of the year. I enjoy the weather in Chicago, the start of football season, the back-to-school transition, and my racing season! But of course there is more to it than that. The ancient wisdom of Traditional Chinese Medicine tells us that each season has its own rhythm and character related to the temperature and weather changes. During the autumn and winter seasons there are many things to look forward to: cooler weather, brilliant shades of yellow and orange leaves, cozy fireplaces and holidays spent with friends and family. But one thing that no one looks forward to is the increase of illness, gaining weight, seasonal depression and just plain old cabin fever.
This year, embrace the change and use this time of year as an opportunity to take special care of your body to make sure it has the tools it needs to stay strong and healthy during the colder autumn and winter months. Take the 30-day challenge and try something new everyday for your mind and/or body. You will be amazed at how you feel and will want to carry that feeling throughout the winter months.
Here are some ideas for you to try, or add your own in the comments for a chance to win an Athleta GiftCard! (details here ») Good luck, have fun and stay healthy and positive through the winter.
Embrace Seasonal Change: 30 Ideas for a 30-Day Challenge
- Give up all sugar for 1 day, you will be surprised how you feel and will want to do it longer.
- Clean out the fridge and the pantry – clean out everything that you have been harboring during the summer and get some fresh food in for you and your kids to enjoy.
- Go through your fall and winter clothes and find out what you need to replace and donate old clothes.
- All day, try to eat the rainbow of colors (and no, junk food doesn’t count).
- Try a new hairstyle — this is a great way to reinvent yourself for a new season.
- Get your school year calendar ready, full of recitals, practices, games, and conferences.
- Time to start thinking about canning your vegetables for the winter and saving seeds for next year.
- Pick up a book you have been meaning to read, sit on the porch, and enjoy the cool breeze.
- Do something that freaks you out — rock climbing, water skiing — anything to take you out of your comfort zone. Learn that it is okay to push yourself.
- Go on a dayventure.
- Take a new fitness class you have never been to.
- Buy some new makeup, like the new fall lines that are out for a fresh new look.
- Eat more protein — eggs, fish, chicken, grass-fed beef, etc. Plan your meals and snacks around protein today, not carbohydrates (fruits, grains, starchy veggies, etc)
- Experiment in the kitchen with new recipes.
- Take the time to take a nap.
- Blast some of your favorite songs and have a dance party in your living room.
- Develop a schedule to take that chaos out of your life.
- Try aromatherapy.
- Take leave of that bad habit you have been meaning to ditch and replace it with a new habit.
- Dress up and go out on the town. Maybe a theater show you have been meaning to see?
Take a stroll through the neighborhood and enjoy the outdoors.- Laugh — laughter is the best medicine.
- Make sure you are getting enough sleep at night.
- Spend time with your friends instead of your kid’s friends.
- Make a bucket list or revisit yours — pick one thing, commit to it and do it!!
- Try a new food 7 days in a row. Get your kids involved too — have a new food club!
- Make a manageable “To Do” list, pick something on it and cross it off. It feels so good to cross things off.
- Sign up for a race or volunteer for one. You will be amazed at how you feel. It can be as simple as walking a mile or doing an Ironman.
- Let your kids plan the day from start to finish.
- Date night with a spin: Put several ideas (try to think of things you would never do or are afraid to do), put them in a hat and pick one out — that is what you will be doing tonight.
30 Days of NEW Challenge + Giveaway
We love Melissa’s ideas for trying something new for your mind and/or body, but we also love hearing your thoughts. Do you have an idea to add to the list? In the comments section below, tell us about something NEW you’d like to try this Fall. Together we can assemble a great list of ideas and inspire one another to take the 30-day challenge.
_________________________________________________________________
Thanks for your interest in the 30 Days of New Giveaway. Entries closed at 3:00pm PT on October 5th. Congratulations to our three lucky winners – Amy Gunn, Vanessa Sutton and Krishna!
A big THANK YOU to everyone who entered their ideas below and best of luck with the challenge!
♥ Team Athleta
MELISSA BOWMAN LI is an endurance athlete who’s truly passionate about heath and wellness. As a leading strength training professional and registered dietitian, she has helped hundreds of clients overcome everything from heart disease and obesity to diabetes... {more»}
Try to make a new ethnic recipe once a week. You never know what you might end up liking.
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Wear a pedometer (it’s a great motivator) and walk your way to 10,000 steps a day by the end of the 30 day challenge.
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Look for awesome, perfectly fitting new “JEANS”.
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Make a list of your favorite fall outdoor activities and plan to do at least one a weekend: s’mores over a fire, going to a pumpkin patch or corn maze, rake leaves, build a scarecrow, walk through a place where there are lots of trees changing colors, go to a local football game, etc. I LOVE LOVE LOVE FALL!
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Tell a family member or friend something that they do that inspires you.
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If you drive try to live one day car free and take the bus or train, bike/walk/run/skate to your destination. You will be amazed at all the stuff you never noticed before and possibly meet some interesting people along the way.
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Visit your local farmer’s market, and pick up some local vegetables you’ve never tried before. An amazing variety of interesting winter root veggies appear at this time of year. Try a new recipe, or try making a salad without any of your usual staples (like lettuce). It’s a great way to enjoy the fruits of the new season!
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Learn how to swing dance (or salsa, etc), then go a club and show off your new moves.
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Eat more fruits & veggies. Find recipes that the whole family will eat!
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Sign your child up for a class at the YMCA and work out while they are enjoying themselves too.
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Spend at least 10 minutes per day smiling to my body and appreciating its miracle! A great meditation before or after exercise. It will keep me feeling good all season long!
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I would like to try dance classes this fall. They start next week with Salsa. I hope I can gather up the courage to go!
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I would like to fplan my meals around fruits and veggies first then add the other food groups in.
melodyj(at)gmail(dot)com
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Plant as many different color mums as you can afford, fill your flower beds with them, there is no better way to brighten your garden this fall season. Preparing your landscape for winter is a good way to keep positively active and is very therapeutic, too. I always feel great after working in my garden, it really helps me to sort out my thoughts.
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My commitments this fall are:
Eat at least 5 fruits and veggies per day
Start taking spin classes
Do Yoga Journal’s one-week ayurvedic detox
Consider a one-week juice fast later in the season to counterbalance times of heavy eating
Do restorative yoga
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For one whole week, I will commit to eating all meals while sitting down. More specifically, I will be sitting down at the table. I tend to eat standing up, in the middle of tending to all the children’s needs. I know that I can and should eat more mindfully.
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Take a few moments each day to practice relaxation strategies…..a few deep breaths, calm thoughts and images!
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As a family, take time each day to say what we are grateful for. The more goodness you find in your life, the more you will get.
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I totally need to do this! I LOVE this list!
I think another things to add to the list…
Find someone to serve. When we are helping others we are actually also helping ourselves. Our mood lightens – we feel better about ourselves – and the pay it forward momentum begins!
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Try to make posture – and standing up nice a straight – the focus for one day…..points for sitting up straight to!. See how much happier your back feels.
Make that fall call to a long distance friend or relative…. and take at least 15 minutes just listening to them…not rushing off the phone.
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Start this fall living life more radical. Take risks and make them part of your “normal”. True compassion that leads to action; mere exercise becomes exhilarating adventures; deep genuine relationships flourish; food that boosts with flavor and ingenuity like you had to travel 1000′s of miles to get; integrity to be you whoever is watching and not just do things; live with purpose in mind not just passing the time; be driven by love and truth not money and attention. So make the radical exception in your life the norm in multiple areas and see life for once come alive!
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Rake up ALL the leaves that you can find and make a huge pile and them jump in them…..re rake and repeat…..and smile and laugh and smile some more!
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Visit the local apple orchard and try a variety of the fresh finds available there.
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Take advantage of the ready availability of pumpkins. Bake off several (I bake them whole) and then freeze the fresh pumpkin for use through out the coming winter months. Sooooo, much better than canned! Try it in your morning oatmeal…YUMMY!
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Participate in a corn maze run.
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Attempt to stop self-criticism and introduce positive affirmations to your day — even if it’s just putting a hopeful spin on things.
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Welcome the chill by sipping teas brewed with home-grown mint or lemongrass.
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Jump in a pile of leaves! What could be better than bringing out your inner child?
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Plan a trip to a warm destination (hint: resorts are VERY inexpensive the first three weeks of December).
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Inspire someone around you to take the 30 day challenge with you. Maybe you can cook them a meal, watch their kiddos, surprise them with a basket of fresh goodies from your local farmer’s market with possible recipes, etc.
Or inspire your kiddos to get involved to stay healthy as well, especially since more and more if them tend to spend less time outdoors. You can create a simple and fun treasure hunt game. Though this would also be a blast for adults as well.
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Last August/Sept I had the most fun when I created an “out of the box” workout challenge for 30 days. Each day I (and I often involved my husband and two children) would try a non-traditional workout. One day it was frisbee, another was hula hooping, and then hacky sack and even belly dancing. We had so much fun laughing and learning new skills together!
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make a new vision board and establish goals to carry me through the end of the year!!!
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Taking time for yourself is a hard challenge, with our busy lives (or should I add our kids busy lives)it’s vital to our health and our families well being too!!!!
Sweat daily
Power nap
Pig out once a week
Flax in food
Fish oil daily
Eat dark chocolate
Eat simply
Eat dinner at lunch
Cut your hair
Massage
Play
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Get outside! Break out of the gym rut, and go hiking. Fall is the perfect time for this – not too hot, not too cold, and no bugs!
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Talk to a family member not living with you for a few minutes each day. Reconnect.
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Add a vegetarian meal or week to your life. Good for you, good for the planet!
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give tribute to the people who we have learned so much from! Be in the moment when you are with someone-this could be the last time you see that person.
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Do something a little bit scary (out of the comfort zone – not crazy) to challenge myself, I am stronger than I realize and I need to push myself a ltlle harder
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Walking daily first thing in the morning helps me adjust to the cold and change of landscape. My body adjusts and the coldest days of winter don’t feel like such a shock. Have you clothes/shoes next to the bed so you’re not deterred by the challenge of getting out the door!
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This fall I am challenging myself to wear a dress every day through the month of October. I am starting a new job and so I think this is the confidence boost I need.
demureprincess7(at)gmail(dot)com
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I want to learn how to rock climb!
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Do one creative thing each day.
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Continue to do something you love. For me, I need to paddle board, (SUP) even if it’s colder outside. Being on the water brings me peace and I tend to put the board away more than I bring it out, once the kids are in school and schedules are in place.
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I love the idea of doing something that scares me. Rock climbing terrifies me. I’m afraid I lack the strength. But because I’ve never done it, that’s an unreasonable fear. This season I’m going to give it a go! Rock climbing or bust!
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Get outside and exercise even on gray, drizzly days. The weather isn’t so bad once you’re out in it.
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Run a 5 K with my 7 year old daughter.
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Thank you to everyone above!! I was going to add my idea of trying out the different group-x classes at my gym that I’ve never taken, but instead I’m going to be trying out all of YOUR ideas!!
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Take one day and PLAY! Unleash your inner 5 year old and just have some fun.
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Get a long massage. Go for the 90 minute massage and truly indulge yourself.
Meditate and find a mindful place. Spend the day staying in the present moment. Enjoy the sights, sounds and smells that surround you today. Worry about tomorrow another day.
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fingerpaint on a large canvas…and relish in creating with your hands a work of art!
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Take action on all those things you’ve been “meaning to do” Action breeds confidence and success!
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I plan to try trapeze and finally take a ‘real’ gymnastics class this fall. Can’t wait!
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Take a hiatus from the scale. I always feel great when I’m eating right and exercising regularly. I instantly feel deflated when the number on the scale doesn’t reflect my hard work. Ditch the scale for 30 days and just enjoy the way you feel when you’re being good to your body.
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Do something every day that pushes you beyond your comfort zone. Run a 5K race even though you hate to run (it feels great to look yourself up on ‘Cool Runnings’ to check your time), try a new gym and take Zumba with a class full of strangers (who are friends you just haven’t met yet), surprise your kids with a day of ziplinning (find out who can scream the loudest), invite your husband on a date to kayak in the ocean even though the thought of capsizing makes your heart race, spend time with someone with a life-threatening illness without being afraid that their disease may be ‘catchy’, listen to a friend complain about her life without making any judgements, sign up to teach skiing at your local mountain (knowing that first tracks at 8:00 on a Saturday morning will be the best moment of your weekend), allow yourself to dream about doing something you’ve never done…the list goes on!!!
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What a great list! Thank you for sharing! I plan to do a one week cleanse as a jump start on a new way of eating – and then pay attention to how my body feels after reintroducing typically allergenic foods.
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Take 5 minutes at the beginning of everyday to be quiet and give thanks for your health. A strong, healthy body is not a given:it is a priviledge to have your health.
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Try something completely out of your comfort zone – for example, I just signed up for Womens Roller Derby! Surfing, travel, getting a puppy – give it a try. :)
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Learn to knit simple chemo caps for cancer patients. They are quick to knit and it’s easy to carry this project around. (Who doesn’t spend time in waiting rooms?) There are many websites with info but the one I like is volunteerguide.org/volunteer/fewhours/chemotherapy-hats.htm .
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Surprise a close friend by taking them out to do something whether lunch, shopping, a new fitness class, or road trip. Let them know how much they mean!
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I WOULD LIKE TO TRY MOUNTAIN BIKING. I AM 70 YEARS OLD AND THE LAST TIME I RODE A BIKE WAS ABOUT 60 YEARS AGO. I LIVE IN BERKELEY, CA, AND THE TRAFFIC AROUND TOWN SCARES ME, BUT, FROM ALL I READ, ONE CAN AND SHOULD RIDE ON TRAILS, WITHOUT TRAFFIC. SINCE THERE ARE A LOT OF PARKS HERE IN THE BAY AREA, I INTEND TO GO TO MY LOCAL BICYCLE STORE AND CHECK OUT THE PRICES AND MODELS.
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Chi readers, i love your suggestions so far. I am going to use many of these, hey this will take me through the long winter in chicago- this is great, looking forward. Happy Fall and keep inspiring yourself and others!
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Paint a picture or learn to play a musical instrument, even if you don’t know how. Oh, and remember that life is short, so DO IT NOW!
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Be absolutely OK with everything as it is first… and then (and ONLY then) pick something new and different to explore fully before deciding that change is needed or necessary! You are your own best teacher and guide… listen to your inner voice first.
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Plan healthy dinners for the month and do the shopping ahead of time so you’ll beat the “what’s for dinner” dilemma which for us sometimes (usually) ends with a not-so-healthy solution.
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I have Zumba shoes and DVDs that I bought several months ago, but have never used. So, starting to use those DVDs on a regular basis is definitely on my list for the fall.
Also, I drink way too much diet soda. I am going to pick a month to lay off the sodas completely and try eventually to eliminate them from my diet altogether, or to drink very, very rarely.
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tyr a new diet trick………buy sectioned plates. fill to sections with veg,one section with 3 oz of protien,that’s all that will fit. one section with carbs, brown rice. doing this consistly will help you lose a pound a week. great trick,try it for 6 weeks and see what you think
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End your day by thinking of three things in your day that you’re thankful for. My 3-year-old daughter and I do this each night before bed and it has taught me to (1) be appreciative vs. woe is me; (2) be cherish the little things she shares that mean so much in her world and (3) remember how truly lucky I am – I’m sure there are people all over the world that could not name three things to be thankful for each day.
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Drink your veggies! Of course we know we’re SUPPOSED to consume lots of vegetables on a daily basis, but the vast majority of us, even those committed to healthy lifestyles, usually fall short of the 5 per day target. I have found that making veggie & fruit smoothies helps dramatically increase healthy veg consumption. Yes, organic raw food is best, but organic frozen veggies are okay too.
Here is my Green Power Smoothie recipe:
1 cup filtered water
1 serving spinach
1 serving celery
1 banana
1/4 cup coconut flakes (dried, unsweetened)
1 raw egg
1 scoop protein powder (pure whey concentrate w/ Stevia–No soy, isolate, or artificial sweeteners)
1 scoop green superfood powder (mostly Spirulina, Wheat Grass, Barley Grass, Chlorella)
Big shake of cinnamon powder
Big shake of ginger powder
I put it all in my VitaMix blender and voila, a tasty, healthy, satisfying smoothie. Enjoy!
http://www.vitamix.com/household/Health/green_smoothie.asp?COUPON=06-006217
Want more recipes and tips on holistic health? Please visit AbFabFit.com or “Like” us on Facebook.com/AbFabFit .
Absolutely fabulously yours in fitness,
Gabrielle (aka AbFabGab)
This yields
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Grab your bike and helmet and hit the trails, the mountain bike trails. There’s no better time to find a local single track trail and enjoy the the crisp, cool, clean fall air, the crimson colors of sumac and maple, and the pure thrill of physical speed and movement amongst the chatter of the critters in the woods. Immerse yourself and enjoy the natural enviroment that envelopes you.
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The cooler weather always puts me in the mood to drink hot tea. My favorites are white and green, but this year I’m going to branch out and try some new teas. I love taking the time for a tea break, as it gives me time to reflect on the day.
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I signed up for an extreme bootcamp class and start on Monday. I have also decided to take my son and dog running at least one day during the weekend since the weather is great.
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Make time to call an old friend that you haven’t talked to in ages
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Communicate your feelings, don’t bottle things up.
Drink more green tea.
Cut down on dairy
Sleep more
Try a new fruit and vegetable each week.
Don’t sweat the small stuff
Get rid of negative talk
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Sign up for a new athletic event to motivate you to keep training through the fall and winter months. Volunteer at an organization whose goals you support.
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My new things for fall is to clean one room of my house each day of the week, rather than trying to cram housework in on the weekend. Also, I work out in the mornings before work which makes getting breakfasts and lunches around for my family a bit crazy…so, I plan to budget more time to make breakfasts with variety and more protein.
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I would love to try to stop and smell the roses! With working 2 jobs and constantly on the go, I would love to take on some more “me” time, and unwind. especially with my favorite season, Autumn, soon approaching.
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Use my vacation time to actually take a vacation not do home renovations, fall cleaning, yard work etc…
and take mini vacations by doing yoga a few times a week!
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Call or meet up with friends versus relying on FB to reconnect.
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Take the stairs. Walk on your break at work. And think good thoughts!
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To really commit to my transition to vegetarianism/veganism!!!
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I am going to seek peace with my inner child. I do need more time for myself, so I am going to satart running so I can think positive every morning.
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No more excuses! I’m going to get up and get moving every day, even if it’s just playing tag with the kids. I’m to work 30 minutes of some kind of exercise into my day.
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I pull out the Crock Pot and make a large batch of homade chili and cornbread. Always enough to bring some to a neighbor to enjoy too! Or find a great crock pot reciepie for butternut squash soup! yumyum fall is the seadon for squash.
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Make and take time to send out gratitude for the small things in my day that make me smile. It’s too easy to become surrounded and swallowed by the stress of a fast-paced schedule that I sometimes forget the little things that make me so happy in life.
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I’ve been wanting to try kettlebells. With a fast paced schedule it’d be nice to get a intense cardio and weight-lifting workout in a short amount of time. I’ve heard kettlebells will do just that! Plus it can be done inside away from the colder weather =)
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Find time to be outside every day, no matter the weather. Vitamin D can boost your spirits and feed your soul, even through the clouds!
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When the weather permits, eat your lunch outdoors and get that 15 minutes of vitamin D, and get away from the electronic highway we seem to live on.
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Fit active activities that make you happy into your weekly workout schedule…taking a hike to enjoy fall, running around the park with your kids, exercising with friends, or a fitness class that makes you happy, whatever puts a smile on your face! Love this article!
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Download a gps app and get running!!!!!!
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Hold someones hand today. For a minute or on a long walk. The blessing of human touch is an easy gift to share and wonderful to receive!
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I’d like to actually grow that fall veggie garden that I plan each year
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I would love to take a barre3 class!
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Challenge yourself to do one outdoor activity per day. You will breathe fresh air,become part of nature,meet others with similar fitness goals, and reap the benefits.
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Plant bulbs this fall for a more beautiful spring.
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I would like to go hiking in the Rocky Mountains with my dog!
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Learn to play a sport that my daughters are learning to play at the same time. This fall we’re learning how to play lacrosse!
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Go to a live concert and dance like no one is watching. Just feel the moment and enjoy yourself.
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I’ve signed up for hot yoga and pole dancing lessons to try something new and to shake up my workout. I am do walking intervals on my treadmill by adjusting the elevation and alternatively, walking backwards. I am making chili with extra veggies and freezing it in lunch size portions. I take a packet of oatmeal with a snack size box of raisins for a fast, filling meal at work. Mash up a banana and sprinkle granola on top for a rich tasting healthy dessert.
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i want to start lifting free weights
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I’m going to give up sugar and keep on keeping on with yoga.
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