Fall Fitness Fatigue

Cold Running, Running Tips, Snow RunOctober, November and December are extremely dangerous months for anyone looking to stay healthy and maintain fitness levels. These three months should be renamed Limbo, Lust and Gluttony after the first three circles of hell from from Dante‘s Inferno since they represent a downward spiral that is difficult to escape.

During this descent, the weather gets colder and colder while motivation to exercise gets harder and harder. Compounding the problem are all of the delicious pumpkin lattes, Halloween candy, Thanksgiving feasts, winter porters, peppermint mochas, suddenly ever-present baked goods and so much more. Making matters worse is that any extra pounds gained can be easily hidden under sweaters, scarves and heavy coats, not to mention that wearing layers is fashionable.

So, what can be done? I suggest flipping the age-old script by grabbing a ladder and climbing out of the inferno, rung by glorious rung. Don’t think you’ll be the exception and don’t just say that it is close enough to your new, sure-to-change-your-life-this-time New Year’s Resolution list. It won’t work. Period.

To further avoid the pitfall that you’ve already (likely) slipped into, kick-start the change today! Aside from trying to limit the food temptations, commit to working out a minimum of three times a week for at least 20-30 minutes each session but try to do more!

I find that schedules are easier to follow so I created a 9 week fitness plan (shown below) that starts today. I modeled this admittedly intense schedule off of P90x and a half-marathon training plan and I encourage you to follow and/or adapt it to fit your schedule. For example, simply following the running part of the schedule will have you running 10 miles by Christmas day.

So make a plan and actually follow through it. Of course it won’t be easy and sure your taste buds will be indulged more than they should be but man up and do something or risk the wrath of Terry Crews!

expendables

9 WEEK FITNESS PLAN!

WEEK 1 (October 21 – 27)
Monday:  Chest & Back/Abs
Tuesday:  Run 3 miles
Wednesday:  Shoulders & Arms/Abs
Thursday:  Run 3 miles
Friday:  Legs & Back/Abs
Saturday:  Run 4 miles
Sunday:  Rest Day or Run 3 miles

WEEK 2 (October 28 – November 3)
Monday:  Chest & Back/Abs
Tuesday:  Run 3 miles
Wednesday:  Shoulders & Arms/Abs
Thursday:  Run 3 miles
Friday:  Legs & Back/Abs
Saturday:  Run 5 miles
Sunday:  Rest Day or Run 3 miles

WEEK 3 (November 4 – 10)
Monday:  Chest & Back/Abs
Tuesday:  Run 4 miles
Wednesday:  Shoulders & Arms/Abs
Thursday:  Run 4 miles
Friday:  Legs & Back/Abs
Saturday:  Run 6 miles
Sunday:  Rest Day or Run 3 miles

WEEK 4 (November 11 – 17)
Monday:  Core Cardio
Tuesday:  Run 4 miles
Wednesday:  Yoga
Thursday:  Run 4 miles
Friday:  Core Cardio
Saturday:  Run 6 miles
Sunday:  Rest Day or Run 2-3 miles

WEEK 5 (November 18 – 24)
Monday:  Back & Biceps/Abs
Tuesday:  Run 5 miles
Wednesday:  Chest, Shoulders & Triceps/Abs
Thursday:  Run 5 miles
Friday:  Legs & Back/Abs
Saturday:  Run 7 miles
Sunday:  Rest Day or Run 2 miles

WEEK 6 (November 25 – December 1)
Monday:  Back & Biceps/Abs
Tuesday:  Run 5 miles
Wednesday:  Chest, Shoulders & Triceps/Abs
Thursday:  Run 5 miles
Friday:  Legs & Back/Abs
Saturday:  Run 7 miles
Sunday:  Rest Day or Run 2 miles

WEEK 7 (December 2 – 8)
Monday:  Back & Biceps/Abs
Tuesday:  Run 6 miles
Wednesday:  Chest, Shoulders & Triceps/Abs
Thursday:  Run 4 miles
Friday:  Legs & Back/Abs
Saturday:  Run 8 miles
Sunday:  Rest Day or Run 2 miles

WEEK 8 (December 9 – 15)
Monday:  Core Cardio
Tuesday:  Run 6 miles
Wednesday:  Yoga
Thursday:  Run 4 miles
Friday:  Core Cardio
Saturday:  Run 8 miles
Sunday:  Rest Day or Run 2 miles

WEEK 9 (December 16 – 22)
Monday:  Yoga
Tuesday:  Run 6 miles
Wednesday:  Core Cardio
Thursday:  Run 4 miles
Friday:  Yoga
Saturday:  Run 10 miles
Sunday:  Rest Day or Run 2 miles miles

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3 thoughts on “Fall Fitness Fatigue

  1. Regardless of whether it is a brisk walk within the evening or 30 minutes of making it burn within the gym the health benefits of focused actual activity daily may be the most important step inside your commitment to weight loss.

  2. Yo dude! Thanks for the support on this new cnenhal. Stoked you’re into fitness, bro! Ab workouts can be super confusing. Focus on two things when doing any ab routine: 1. tension and 2. short rest periods. The most important part is that your abs come away from a set ON FIRE. Short rest periods are the best way to ensure this. Your abs respond better. I have a whole product coming out in a few months on this with TONS of done for you workouts and videos! Keep an eye out for that!

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