Staying Fit This Fall!


Fall is here loud and clear, it is undeniably my favorite time of year.  I absolutely love the crisp air and gentle breeze that accompanies it. After all wasn’t it F.Scott Fitzgerald who  said: “Life Starts All Over Again When it Gets Crisp in the Fall?”  And this is where I think we have to be careful because when summer is over many of us stop worrying about bathing suit season and tend not to keep up on our workouts and healthier diets and lifestyle like we did during the warmer months. So I propose a mindful approach to Fall and Winter, by keeping up with your warm weather protocol and getting a jumpstart on winter.  In my practice as a Health Coach I usually give my clients tips for diet, exercise, and self-care for these colder months:

 *Stay Mindful Of Diet. Cooler weather does not have to mean bigger portions.  Crowd out the bad stuff with the good stuff and keep track how you feel, look, and act when your eating whole unprocessed food.  Yet another reason why I love Fall is my favorite foods are in season, such as yams, fresh pumpkin, parsnips , sweet potatoes, apples, figs, and pears. So many ways to prepare these energy boosting, vibrant colored foods of the season.

*Keep Moving. Don’t let the cooler temps and the early sunsets stop you from exercising. Bring your activity inside if you must, find something you love to do such as yoga, or maybe a spin or dance class. Just keep trying to break that sweat everyday.

*Embrace The Shorter Days With a Little ‘ME’ Time.  Cuddle up with a good book or movie, take a warm relaxing bath, meditate, write in your journal, light some candles and relax with a cup of chamomile tea.

Enjoy the season, nurture yourself and stay strong and healthy!

Click Here to Listen to my Podcast “Ask Me Your Health Questions Hot Seat”




It takes time and effort to take care of your body. No argument here! But it’s incredibly important to find time to exercise. The benefits of exercise are too important to ignore. Yet most of us are too busy to even make time for what we WANT to do, let alone find time to create new, healthy habits. It’s not exactly relaxing to start a new exercise routine when you’re already exhausted from work.

Thankfully, there are lots of ways to fit exercise in without having to go to the gym every single day. Doing the same thing day in and day out can get boring, and habits we find boring aren’t habits we’re likely to keep up forever.

Here are six great ways to sneak exercise into your daily routine. Each tip is tested for sustainability, and will make exercise a lot more fun than those one-size-fits-all routines you’ve probably tried in the past.

1. Rethink your seating. At your workplace, do you sit in a normal office chair? If so, consider shifting to a standing desk, which exercises your leg muscles much more actively than you would while sitting passively. Even sitting on an exercise ball forces your core muscles to activate, helping your body exercise to keep itself stable. It may not seem like much, but those efforts stack up to greater muscular strength over time.

2. Rethink your commute. If you’re in a position where you can walk or bike to work, that can be a start to your day that’s both active and relaxing. You’ll walk into the office centered from the movement and time spent listening to your own thoughts. Even doing exercises based around sitting can add up. Some shoulder flexion action during the morning traffic jam can go a long way toward preventing stiffness and tightness in the body.

3. Do what you’re a fan of. Love watching Dancing With The Stars? Take up ballroom dancing or even Zumba. Building your dream team during spring training? Try a few drills that the players are doing next time you’re at the field. By building upon what you already love, you’re setting the stage to have a lot more fun than doing exercise you “have” to do.

4. Recruit your friends. Ever hear the saying, “The more, the merrier?” It applies to fitness, too! Grab a friend or two for a hike, jog, bike ride, or leisurely stroll. You’ll find that the time flies – and you might even find yourself looking forward to your next excursion!

5. Don’t punish yourself for low activity. The body adapts to activity levels, but it also loves resting. Even if you just stretch your body during commercial breaks, keeping your body from growing sedentary is a very good thing. So keep it going to see benefits! You’ll never regret exercising, even if it feels like “not enough.”

6. Join a competition. Do you consider yourself to be a competitive person? Then joining a competition could be the perfect option for you! Even if you don’t have the skills to compete in a league for your activity of choice, you can still challenge your friends or yourself to up your game.

How do you make sure you get enough exercise? How do you make your exercise work in your routine?


“For the past several years I have taken spinning classes taught by Debi. Her classes are both challenging and rewarding. For me, the music is the ride. Debi’s sequence of songs that coincide with her instruction and encouragement push me outside my comfort zone to achieve a greater fitness level with each class I take. I am so happy to have taken a class where she subbed or otherwise I would never have come across such a talented, professional instructor as well as a very good person.”


Reply to this email and receive a FREE fall detox!

Jessica Spinks