Fall Back into Healthy Habits

Fall Fitness

Although it is still technically summer, fall is unofficially here since it is back to school and back to work time.  Vacation mode is off, real life is back on!  Hopefully, many of you spent a lot of your time this summer outdoors doing things like walking, hiking, biking, swimming, and grilling fabulously healthy foods.  Although we start the summer with the best of intentions, sometimes our healthy habits slip away when we start partaking in weddings, parties, BBQ’s, and travels.

Here are some tips to get you back on the road to health and fitness:

  • Breakfast: Eat breakfast daily (aim for within one hour of waking up) and have 1–2 “go-​​to” breakfasts that are healthy and you can eat all of the time.  Some quick and healthy ideas are: plain 0% Greek yogurt or low-​​fat cottage cheese and fruit,  2 slices of whole wheat toast with peanut butter, or 1 egg+2 whites with whole wheat toast or fruit.
  • Eat at home: Eating out often usually means large portions and hundreds of hidden calories – even if you are trying your best to order wisely.  Limit eating out to 1–2 times a week or for special occasions, and enjoy your time at home!  Use this as an opportunity to try out some new healthy recipes.
  • Schedule your workouts: If you have slipped a bit, it’s time to get back in the game with exercise!  Every Sunday, look at the week ahead and literally schedule exercise appointments for yourself, just like you would a haircut or doctor’s appointment.  And don’t let yourself out of it.
  • Find a partner or program: Support is key to start and/​or maintain a healthy lifestyle.  Find someone (a friend, significant other, trainer) who is a positive influence and will enjoy exercising and eating healthy meals with you.  Alternately, or in addition, find a program to join to facilitate these efforts – such as taking classes at a gym or attending weekly Weight Watchers meetings.  Maybe start an exercise or weight loss challenge amongst your friends??
  • Try something new: Whether it’s a form of exercise you never tried (maybe a spin, yoga, or TRX class) or adding a new vegetable to your dinner plate – mix it up for the fall instead of reverting back to the same old routine.
  • Drink water: Get rid of all of the soda (diet or not), lemonades, and sugary beverages – especially alcoholic ones like daiquiris and margaritas!  Keep it clean by drinking water, unsweetened iced tea, or naturally flavored beverages (like Hint water or flavoring your own water with lemon, lime, orange, or cucumber slices).  And drink lots of it!
  • Log: If you’re really looking to shed some added pounds– log, log, log!!! Use FREE sites/​apps like www​.loseit​.com and www​.sparkpeople​.com to enter all of your intake and activity and watch the pounds melt away!

Follow these simple tips and you’ll be feeling fab and fit in no time!


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Shana Maleeff

Shana Maleeff, M.A., R.D., ACE-GFI, received a B.S. in Nutrition from Penn State University and an M.A. in Nutrition Education from Immaculata University in Pennsylvania. She works in the New York and New Jersey Metropolitan areas counseling clients on nutrition, exercise, medication adherence, and stress management to help them with weight management and treatment/prevention of heart disease and diabetes. Shana is the creator of the groundbreaking weight loss program "The 21 Diet and Exercise Weight Loss Solution". Previously, she worked as a hospital dietitian and as an adjunct professor of nutrition at Philadelphia Community College.

Shana takes a special interest in fitness and works as a group fitness instructor at Crunch Fitness and Equinox gyms in Manhattan. She currently resides in New York City and enjoys living a healthy lifestyle.

Learn more about Shana at www.FoodandFitnessPro.com or email her at Shana@FoodandFitnessPro.com.

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