FitOn’s 2022 Fall Wellness Guide

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

By: Lexy Parsons

Want to stay on track and maintain your health and wellness goals as you head into the fall season? We’ve got you covered! While the summer-to-fall transition can be tough (new routines, busy schedules, and the holiday season kickoff), prioritizing your health doesn’t have to be complicated! That’s where we come in! From nourishing fall foods to cool-weather fitness hacks to seasonal lattes and all the self-care, we’re here to inspire your autumn. Ahead, all you need to know for the healthiest fall yet! With these seasonal tips and tricks, you’ll finish the year strong and navigate the seasonal transition with ease.

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

Nourishing Fall Flavors

Get Grounded with Seasonal Fall Foods

We’re trading sweet summer fruits for the comforting flavors of fall. As we shift into cooler seasons, our bodies naturally crave more nourishment! This means heartier, grounding foods, warm flavors, and cooked meals. And the best way to embrace seasonal eating? Shop local! Hit the farmer’s market, go apple picking, or join a local CSA program. You’ll find the freshest, seasonal picks — which are both tastier and more nutritious! You might even discover your new favorite food (we’re looking at you, Japanese sweet potatoes and persimmons).

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

Root Veggies: Sweet Potatoes, Carrots, Pumpkin, Squash, Potatoes, Parsnips, Beets, Celery root, Kohlrabi

Cruciferous Veggies: Brussels Sprouts, Cauliflower, Broccoli, Cabbage

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

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

Fresh Herbs: Basil, Parsley, Sage, Rosemary, Cilantro, Chives, Lemongrass

Spices: Turmeric, Ginger, Cinnamon, Cloves, Garlic, Star Anise

RELATED: Farmer’s Market Guide: Top Shopping Tips + Benefits of Shopping Local

Embrace PSL Season & Cozy Seasonal Lattes (The Healthy Way)

A grande PSL at Starbucks (made with 2% milk and whipped cream) contains a whopping 50 grams of sugar — not to mention the hefty pricetag. Spare your wallet and make your own! Hint: it’s simple, healthy, and delicious! 

How to make a Homemade PSL:


  • 1 cup non-dairy milk of choice (we love oat milk)
  • 1 shot espresso or ½ cup coffee of choice (cold brew or regular)
  • 1 tsp vanilla extract 
  • 1 tsp pumpkin pie spice 
  • 1 tbsp pumpkin puree (optional) 
  • 1-2 tsp sweetener of choice 


Step #1: Heat milk of choice over the stove top, then add to a high-speed blender. 

Step #2: Add the espresso, pumpkin puree, vanilla extract, pumpkin pie spice, and sweetener of choice to the blender and blend until smooth and frothy. Taste test and adjust ingredients as needed. Option to add extra cinnamon, to taste. 

And when you need to take a (quick) break from the pumpkin, here are 4 fall-flavored variations to inspire your cup:

Pumpkin Spiced Latte Flavor Variations

Follow Step #1 of the above recipe, then add these flavor variations!

Spiced Turmeric Latte: Combine turmeric, a dash of black pepper, cinnamon, sweetener of choice (honey or maple syrup), and an optional shot of espresso. 

Gingerbread Latte: Add molasses, cinnamon, ginger, a sprinkle of nutmeg, espresso hot, and optional sweetener.

Maple Cinnamon Latte: Add maple syrup and cinnamon with an optional espresso shot or ½ cup of brewed coffee.

Spiced Matcha Latte: Add ½ tsp matcha powder with 1 tsp pumpkin pie spice and 1-2 tsp honey or maple syrup.

Spice Your Metabolism (& Palate) with These Fall Ingredients 

With all this mention of festive fall flavors, there’s something you should know! Aside from enhancing the flavor profile of your dish, these warming fall spices will also enhance your health (and your metabolism!). 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.    

Build Your (Fall-Flavored) Immunity 

Keep your natural defenses strong during the seasonal transition! Add these (science-backed) immune-supporting fall foods to your plate to boost your immune health and prevent sickness during cold and flu season 

  • Quercetin-rich apples
  • Garlic, contains immunomodulating properties 
  • Ginger, rich in antioxidant and anti-inflammatory properties that support immune health
  • Elderberry, shown to reduce cold duration and symptoms 
  • Bone broth, rich in amino acids that reduce inflammation and speed healing
  • Turmeric, known for its anti-inflammatory and immune-modulating effects 
  • Sweet potato, rich in vitamin A, an immune-enhancing nutrient 

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.

And there are so many ways to squeeze in movement without feeling like you’re ‘working out.’

  • Rake the leaves and tidy up the yard 
  • Go apple or pumpkin picking
  • Explore a fall trail — you could even bring the pups!

Try a self-defense or dance workout on the FitOn app

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! 

Try these FitOn flows:

  • Benefit your mind just as much as your body with Vytas and this Insight Yoga Flow 
  • Ready to connect with the earth and embrace the Yin nature of the fall? Try this Yin Yoga Bliss with Vytas
  • If you want to connect inward while you expand out, this Flow & Stretch Vuori Flow is just what you need

Normalize (& Prioritize) Recovery + Rest 

After a high-energy summer, the fall season is all about slowing down and finding your ground. Your schedule may be busy, but that doesn’t mean your fitness routine needs to follow suit! Soothe those sore, tired muscles and give your mind and body a dose of self-care with weekly rest and recovery. P.S. 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:

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. As we approach the holidays — the busiest (and often most stressful) season of the year — getting started with a meditation practice is especially important. Be proactive now, so you can benefit later!

Head to the Mediation category in the app when you need to de-stress and quiet your mind.

Here are some FitOn Meditations to get you started:

Here are some other stress-relieving mindfulness hacks that can be done anytime, anywhere. 

#1 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. You can even try this Daily Affirmations meditation with Kenta!

#2 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 (it can even improve your health!). Even on our hardest days, we all have something to be grateful for. 

#3 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! Or, carve out a few minutes for this Simple Breathwork Meditation with Vytas.

Save Time (& Stress) with Morning Meal Prep 

Busy morning? Before you run out the door empty-handed (and with an empty belly), try these FitOn PRO fall-inspired meal-prep ideas. Easy to prep, nutritious & delicious to enjoy!

Cinnamon Apple Muffins

  • 3 cups almond flour
  • 2 tsp cinnamon
  • 1 tsp vanilla extract
  • 2 tsp baking powder
  • 1 apple, grated or shredded
  • ¼ cup coconut oil, melted
  • 4 eggs
  • 3 tbsp honey
  • 1 pinch sea salt
  • ½ cup pecans, chopped
  • ½ lemon, juiced
  • 1 tbsp coconut sugar
  • almond butter, to serve


Step #1: Start by preheating your oven to 320°F and line a muffin tin with muffin liners.

Step #2: Next, add the almond flour, cinnamon, salt, and baking powder to a large mixing bowl and stir to combine.

Step #3: Crack the eggs into a separate mixing bowl and whisk. Add the melted coconut oil, honey, and vanilla.

Step #4: Add the wet mixture to the bowl with the dry ingredients and mix well. Fold in the grated apple, lemon juice, and pecans.

Step #5: Pour the batter into the lined muffin tins and top with extra pecans and a sprinkle of coconut sugar.

Step #6: Bake for 25-30 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool, and serve with a dollop of almond butter.

Carrot Cake Bites


  • ½ cup oats, rolled
  • 1 cup pecans, halved
  • 2 tbsp flax seeds
  • 1 carrot, finely grated
  • 2 tbsp almond butter
  • 1 tsp vanilla extract
  • 2 tsp cinnamon
  • 2 tbsp maple syrup
  • ½ cup shredded coconut


Step #1: Place all of the ingredients except the coconut into a food processor and blend until the mixture comes together, adding a small amount of water if needed

Step #2: Place the dough in the fridge for 15 minutes and then roll into bite-sized rounds.

Step #3: Roll into the shredded coconut.

Step #4: Store in an airtight container in the fridge for up to 3-4 days.

Easy Butternut Squash Breakfast Casserole


  • ¾ tsp oregano
  • ¾ tsp salt
  • 6 cups baby spinach, chopped
  • 1 tbsp olive oil
  • ¾ tsp black pepper
  • ½ red onion, diced
  • 3 cups butternut squash, peeled and cubed
  • 1 cup reduced fat feta cheese
  • 12 eggs
  • ¾ tsp garlic powder


Step #1: Preheat the oven to 400 degrees.

Step #2: Add the olive oil to the pan. Once hot, add the butternut squash and red onion. Cook for 8-10 minutes until squash and onion are tender, adding 1-2 tablespoons of water if burning. Add the salt, garlic powder, oregano, and pepper. Stir together. Add the spinach and cook until it wilts, 1-2 minutes.

Step #3: Whisk together the eggs and feta. Add the butternut squash mixture to a baking dish sprayed with cooking spray. Pour the eggs over top. Bake for 20-25 minutes until eggs set and are cooked through.

RELATED: Time-Saving Back to School Meal Prep Ideas For the Whole Family

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!

  • Plan a set bedtime (and stick to it!)
  • Avoid blue light and power down your devices at least two hours before bed 
  • Wind down the evening with a sleep-supporting herbal tea, like chamomile
  • Use a sleep mask to avoid sleep disturbances from external light 
  • Keep a journal or notebook next to your bed — if thoughts arise or your mind feels busy, dump your thoughts onto the page

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! Rather than agreeing to every work party or social obligation, try to practice saying “no” when your mind and body are calling for it. Boundaries can be hard, but they’re crucial for your health!

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!