Health

FitOn’s 2021 Fall Wellness Guide

From metabolism-boosting foods to mindful movements, fall is looking favorable

By: Lexy Parsons

While we love the fall season, cooler weather, shorter days, and busier schedules make it easy to slip out of our routines. Don’t let your health and fitness goals fall to the side! Our Fall Wellness Guide is here to inspire you and help you stay on track so you’ll head into the holiday season feeling your best. From cozy lattes and seasonal eats (think: PSL’s and beyond), to fall fitness inspo, and rejuvenating self-care hacks, we’re making the summer-to-fall transition smoother than ever. 

RELATED: The Must-Have Wellness Essentials That Will Help You Prep For a Healthier Fall 

Nourishing Fall Flavors

Get Grounded with Seasonal Fall Foods

Say goodbye to summer fruits and ground down with nourishing fall flavors. As the cooler weather approaches, it’s normal to crave the warming, comforting, heartier foods of fall. And, eating seasonally (and locally when possible), not only tastes better but is actually more nutritious!

Here are seasonal fall wellness foods to add to your plate:

Root Veggies: Sweet Potatoes, Carrots, Pumpkin, Squash, Potatoes, Parsnips, Beets.

Cruciferous Veggies: Brussels Sprouts, Cauliflower, Broccoli, Cabbage.

Green (& Other) Veggies: Swiss Chard, Spinach, Collard Greens, Bell Peppers, Artichokes, Celery, Fennel. 

Fruits: Pomegranate, Apples, Cranberries, Citrus, Kiwi, Grapes, Figs, Persimmons, Pears.

Herbs & Spices: Turmeric, Ginger, Cinnamon, Cloves, Garlic.

It’s PSL Season: (Plus Cozy Fall Latte Inspo Beyond Pumpkin)

Spending $10 a day on a dairy-free PSL? Here’s how to make your own. Hint: it’s simple, healthy, and delicious! 

Homemade PSL: Heat 1 cup of non-dairy milk of choice (we love oat milk) and blend with 1 shot of espresso, 1 tbsp pumpkin puree, 1 tsp vanilla extract, ½ tsp pumpkin pie spice, 1-2 tsp sweetener of choice, and extra cinnamon to taste. 

And when you need to take a (quick) break from the pumpkin, let these fall-flavor variations inspire your cozy cup:

Turmeric Latte: Combine turmeric, a dash of black pepper, cinnamon, honey, or maple syrup with non-dairy milk, and an optional shot of espresso. 

Gingerbread Latte: Add molasses, cinnamon, ginger, a sprinkle of nutmeg, dairy-free milk of choice, and optional sweetener to your coffee or espresso. 

Maple Cinnamon Latte: Mix maple syrup, cinnamon, and steamed non-dairy milk into your coffee!

Spice Your Metabolism (& Palate) with These Fall Ingredients 

Research suggests these yummy spices have a metabolism-boosting effect — not to mention their powerful anti-inflammatory and antioxidant benefits!

Ginger: Add fresh ginger to your morning juice, sprinkle it into a cozy turmeric latte, or grate it in a root veggie stir fry — yum!

Turmeric: Speaking of turmeric lattes, this metabolism-boosting beverage makes a delicious way to wind down the day!

Cinnamon: Sprinkle it on your fruit, stir it into baked goods, or swap the sugar in your coffee (or fall-inspired latte) for this all-natural, metabolism-supporting sweetener. 

Cayenne: Make your fall morning routine spicy! Upgrade your warm lemon water by adding a dash of cayenne pepper and raw honey to the morning mix.    

Immune-Supporting Fall Foods 

Keep your natural defenses strong during the change of seasons! Add these immune-supporting fall foods to your plate.

  • Garlic
  • Ginger
  • Elderberry 
  • Bone Broth
  • Turmeric
  • Sweet Potato

Fall Fitness: Mindful Movements 

With new back-to-school and work schedules and what feels like a never-ending to-do list, there’s no better time to recommit to your fitness goals and bring mindfulness to your movements. When life gets overwhelming, having ways to release stress, sweat it out, and stay grounded can keep you feeling cool, calm, and collected through the busyness of life (thank goodness!!). 

Plus, the holiday season is fast approaching — wouldn’t it feel amazing to head into the new year with a plan in place, already feeling your best? Why wait until January when you can start now?!

Take Your Movement Outdoors

Whether you’re catching your breath after a heart-pounding workout or deep breathing during a Chaturanga flow, take your workouts outside and inhale that fresh, crisp air! 

  • Go for a fall hike and soak in the fall foliage.
  • Rent a bike and explore a new neighborhood or city.
  • Take an outdoor yoga class (or roll out your mat yourself).
  • Grab your coffee and head out for a refreshing early morning walk.

Find Your Flow

After a busy summer, the fall season is the best time to turn inward and get grounded. Slow down and incorporate some yoga into your fall fitness routine! Browse the yoga category in the FitOn app and find a flow that feels good for you! 

Normalize Rest Days & Prioritize Recovery  

This season is all about slowing down. If you’re feeling sore or tired, take this as your sign to prioritize a rest day! Despite our go-go-go society, more is not more! Did you know rest days can actually improve fitness performance and help you reach your goals faster?  

Add these restorative practices into your fall wellness routine:

  • Active Recovery: stretching, foam rolling, use of a massage gun.
  • Light movements such as restorative yoga or brisk walking.
  • Epsom salt baths.
  • Compression garments or activewear.
  • Prioritize sleep!

Schedule Self-Care Into This Busy Season

Make Space For a Morning Meditation Practice

Starting the morning with meditation has been shown to decrease stress, boost mood, and increase productivity. OK… where do we sign up?

Funny you should ask! We know just the place 😉 Head to the meditation category in the FitOn app when you need to destress and quiet your mind.

Too busy to carve out a morning meditation? Try these stress-relieving mindfulness hacks that can be done anytime, anywhere. 

Daily affirmations: Create an “I am” statement based on your goals and how you want to feel. Maybe you want to feel confident, powerful, strong, or healthy. Put your feelings into an “I am” statement and repeat it daily! I am loved. I am successful. I am worthy! Say it out loud, write it down, or replay the words in your head.

Gratitude: What are you grateful for? It can be as simple as your morning coffee or as heartfelt as a specific person, place, or event. Practicing daily gratitude has the power to change your thoughts and shift your mindset. Even on our hardest days, we all have something to be grateful for. 

Deep Breathing: In addition to calming feelings of stress and anxiety, deep breathing can lessen these feelings from occurring by activating the parasympathetic nervous system. Practice some deep belly breathing the next time you’re driving, walking, or winding down for the day!

Save Time (& Stress) with Meal Prep 

Busy morning? Before you stress out, take a deep breath and refer to our fall wellness guide we’ve got you! When you *literally* have no time, try these FitOn PRO fall-inspired meal-prep ideas. Did we mention they take less than 10 minutes to make with 10 ingredients or less?

Apple & Pecan Overnight Oats

  • ½ cup oats, rolled
  • 1 tbsp chia seeds
  • 1 apple, chopped or grated
  • 1 cup almond milk, or milk of choice
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • 1 tsp honey
  • 1 tbsp greek yogurt
  • Pecans to serve 

Directions:

Step #1: In a jar or bowl, combine the oats, chia seeds, milk of choice, cinnamon, nutmeg, honey, and yogurt. Stir to combine and place in the fridge for 30 minutes or overnight to soak.

Step #2: Once the oats have soaked, stir in half of a grated or finely chopped apple. If the mixture is too thick, add some more milk.

Step #3: Top with the remaining grated apple and pecans to serve.

Carrot Cake Bliss Balls 

Ingredients:

  • ½ cup oats, rolled
  • ½ cup pecans
  • ½ cup walnuts
  • 2 tbsp chia seeds
  • 1 carrot, grated
  • 2 tbsp almond butter
  • 1 tsp vanilla extract
  • 2 tsp cinnamon
  • 2 tbsp maple syrup
  • ¼ cup desiccated coconut, for rolling

Directions:

Step #1: Place all of the ingredients except the coconut into a food processor and blend until the mixture comes together.

Step #2: Roll the mixture into balls of your desired size and then roll in the desiccated coconut to coat.

Step #3: Store in the fridge for 3-4 days. 

Reboot Your Circadian Rhythm 

After long summer nights, spur-of-the-moment weekend trips, and a fully-exhausted summer social calendar, your sleep habits might be a little (ok, a lot) irregular. Now that you’re getting back into the swing of a routine, it’s the perfect time to slow down and rest up! 

Regulate your sleep-wake cycle with these hacks! 

Trade a Night Out for a (Guilt-Free) Evening In

Holiday parties, work events, and family gatherings are going to creep up sooner than you think… meaning, your social schedule is about to get real full, real fast. Avoid social exhaustion and burnout by making this season about YOU. We give you full permission to clear your social calendar for the foreseeable future no guilt attached! 

Ready to soothe some stress and soak in fall wellness? Trade a night out for a restorative night in with these self-care tips. Trust us — your mind and body will thank you! 

Wine & Dine Yourself! Cook yourself a yummy healthy dinner and pour yourself a glass of wine. What’s the occasion? Just some good old self-love! Take a pause to acknowledge your hard work and celebrate your wins (big or small).

Up Your Self-Care: Mix up a DIY face mask, draw a bath, and turn that phone OFF. 

Go to Bed Early: Seriously, that’s it. And it’s luxurious.

Get Clear (& creative) With Your Fall Wellness Goals: Create a vision board for this new season! Grab some old magazines and have fun with it.

Press Reset & Recommit to Your Health & Wellness Goals

Fall is the perfect time to revisit your health and wellness goals and get back into a healthy flow. Believe us — simple healthy lifestyle hacks can make a world of difference during long, stressful days. When you’re feeling overwhelmed, open up the FitOn app and press play on a workout or meditation, and refer back to our Fall Wellness Guide. Remember: we’re here to support you during this busy season!