How to Stay Fit as we Transition from Summer to Fall

Fitness and nutrition are part of a lifestyle. Just because the days are getting shorter does not mean that you get to fall short on your health goals! I’ve come up with an easy way to help you stay on track as we transition from summer to fall:

Cartoon holding a pumpkin
Pumpkin Everything!

Pick a Goal

Regardless of the time of year, you should always have a goal or event in the back of your mind. The more specific your goal – the better! 

Andrew, for example, signs up for an annual Rocky Run every November. Even as the weather gets crisp, he knows he’s gotta get his butt out there and run if he wants to cross that finish line. 

Andrew in the 2019 Rocky Run

Nowadays, everything is digital. You can sign up for an event and participate from any location! I highly encourage you to find your own event to keep up your motivation as we transition from summer to fall. 

Unleash the Beast

After you pick that specific goal, you must Unleash the beast – commit to your goal or event by training like a MONSTER! 

I’m working toward a specific goal of deadlifting 365 pounds – one pound for every day of the year! 

Every time I step foot on that deadlift platform, I have to train at a specific intensity to make sure I progress toward my very specific goal of 365 pounds.

If my goal was too general, like simply, “get stronger,” I wouldn’t be as aggressive in my training. I want that 365 so I need to  show up to every session and give it everything I’ve got! 


No matter what season, maintaining a healthy weight will always boil down to calories in versus calories out. If you eat significantly more than you burn every day, you’ll be ready for the holidays, alright – looking like Jolly ole St. Nicholas by the end of fall! 

I’m not telling you to skip out on the pumpkin pie, but you need to enjoy things in moderation to avoid overeating calories. 

Mmm pumpkin pie!

Pumpkin Spice Protein

Everyone loves pumpkin spice, but traditional pumpkin spice lattes contain lots of sugar and hundreds of extra calories. Falling into a pumpkin spice habit can lead to unwanted fat gain by the end of the season. 

Whenever I get a craving for Pumpkin Spice, I make my own latte with 1st Phorm’s Pumpkin Spice Level-1. It’s a delicious way to enjoy the flavors of fall, without unwanted sugars and calories. Plus, I’m meeting my protein needs – it’s a win win!

Keep Tracking Progress

How will you know if you are making strides toward your goals if you aren’t tracking progress?!

it’s tempting to hide under that hoodie, but you need to keep up with your progress pictures to hold yourself accountable. 

I use the MyTransPhormation App to take my progress pictures, input my measurements, track my nutrition and workouts. The app is free in the App Store, and you can even add me as your advisor to help you with your goals.

Incorporate Fall Activities

It’s fall, you’d rather enjoy the season than exercise – I get it. But why not do both? Get outside to enjoy the fall air while getting in extra steps! Go the extra mile finding your way out of a corn maze! 

You can even get your yard work done and torch hundreds of calories at the same time by raking those pesky leaves!

Never Skip Leg Day

Okay, what I really mean is don’t skip your strength training! Even if your goal is to lose fat rather than build muscle, you need to incorporate weights. 

Adding some resistance to your training will help you look fit, not flabby, as you work off those unwanted pounds. 

Muscle tissue also burns more calories at rest. so adding strength work will increase the total calories you burn, even when you sleep!

Don’t Fall off the Hay Wagon!

That’s it ghouls and goblins! It’s no fancy spell, but this witch can’t do the work for you.

Don’t fall off the hay wagon, just remember: PUMPKIN!

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