Hey there , 

October is here and it’s officially spooky season. But don’t let the shorter days and cooler weather haunt your fitness routine. This month, we’re diving into high-intensity workouts that’ll leave you feeling like you conquered a mountain, deliciously easy fall meals, and tips for staying energized as the sun makes its early exit.

Movement: Let’s Talk About High-Intensity Training

You’ve probably heard of HIIT, but did you know not all high intensity training is HIIT and there’s a whole world of high-intensity workouts out there that can keep things fresh and fun? 

Here are a few of my favorites that will help you get in a killer workout even when you're short on time!

• HIIT (High-Intensity Interval Training): This classic is all about short bursts of intense effort followed by rest. Perfect for when you want to crush a workout fast and leave feeling like you’ve done some serious work.  
  
  During HIIT, aim for your heart rate to reach 80-95% of your max during intense intervals. To calculate, use the formula: 220 - your age. For example, if you're 40, your max is 180 bpm, so target 144-171 bpm for those high-intensity bursts.  During rest intervals, let your heart rate drop to 50-60% of your max. Remember, HIIT is about short, intense efforts followed by recovery. 
   
• Circuit Training: A go-to for anyone who gets bored easily. Circuit training is a great way to mix up your routine and hit multiple muscle groups, and combine strength and cardio in one session. The key is moving from one exercise to the next with minimal rest. To keep things efficient and balanced, try using intervals.  
  
  Set a timer for 30-45 seconds of work followed by 15-30 seconds of rest for each exercise. This keeps you moving without burning out too quickly. It also helps you control your intensity—work hard during the exercise, then use the rest period to catch your breath before jumping into the next move. Easy to adjust for any fitness level!
   
• Tabata: This is a form of HIIT that’s extra spicy.  Each Tabata round is just 4 minutes long, made up of 8 rounds of 20 seconds of all-out effort followed by 10 seconds of rest.
  
  Why Tabata works:
  Max intensity in minimal time: You’re working at your max for those 20 seconds, so the short workout packs a serious punch.
  Fat-burning boost: That high-intensity effort revs up your metabolism, making it great for cardio and fat loss.
  Versatility: You can do any exercise—think sprints, burpees, jump squats, or kettlebell swings. It’s perfect when you’re short on time but still want a serious workout.
  
  Tabata may only take a few minutes, but you’ll feel it long after those 4 minutes are up!
   
• Metcon (Metabolic Conditioning): Metabolic Conditioning (Metcon) is a workout style designed to improve your body’s ability to efficiently use energy by challenging all three of its metabolic systems (phosphagen, glycolytic, and oxidative). It combines strength, cardio, and endurance exercises into one fast-paced, intense workout.
  
  EMOM (Every Minute on the Minute) and AMRAP (As Many Rounds As Possible) are two common Metcon formats. Keep reading for more details on both!
  
  Metcon keeps your body in a fat-burning state while improving overall fitness, making it ideal for anyone looking for a time-efficient, full-body challenge​.
   
• EMOM (Every Minute On the Minute): EMOM (Every Minute on the Minute) is a simple, time-efficient workout format: perform a set number of reps at the start of each minute, and rest for whatever time is left. When the next minute starts, repeat.
  
  It’s perfect for:
  Time management: You know exactly how long the workout will last.
  Self-pacing: The faster you finish the reps, the longer you rest.
  Versatility: Use it for cardio (like burpees) or strength (like kettlebell swings).  You can also mix it up and do a different exercise each minute.
  
  For example, if you set a 10-minute timer, you could do 10 squats at the start of every minute. If it takes you 30 seconds to complete, you get 30 seconds of rest before starting the next round. It’s a great way to stay motivated and push yourself—especially when those rest periods start to feel shorter!
   
• AMRAP (As Many Rounds As Possible): AMRAP (As Many Rounds As Possible) is a great way to challenge your endurance and strength within a set time frame. You pick a few exercises, set a timer (say 10 or 20 minutes), and then aim to complete as many rounds as you can before the time runs out.
  
  What makes AMRAP great:
  Personal challenge: It’s you versus the clock. You set the pace, and each round pushes you to beat your previous one.
  Full-body workout: With a mix of exercises (like push-ups, squats, and lunges), you can target multiple muscle groups.
  Scalable: Perfect for any fitness level. Adjust the exercises or intensity based on your goals.

Ready to give one of these a try?  Incorporate a high intensity workout into your routine this week and let me know how it goes!

Nourishment: The Best Fall Sheet Pan Meals

Let’s be real: Fall is prime comfort food season, but comfort doesn’t have to lack nutrition. Enter: the magical sheet pan meal. It’s one pan, fewer dishes (praise hands), and packed with seasonal veggies that will make you love this time of year even more.

Roasted root vegetables like sweet potatoes, carrots, and parsnips are at their peak right now, so throw them on a sheet pan with your favorite protein (hello, crispy chicken thighs), and you’ve got a meal that’s equal parts cozy and healthy. Bonus: they make your house smell amazing.

If you’re drooling already, you’re in luck. Here’s a great roundup of fall sheet pan recipes you can try out this month here that will make dinner a breeze.

Mindset: Surviving the Shorter Days (Without Becoming a Hermit)

As fall rolls in, shorter days can mess with your energy, but you don't have to let it drag you down. Here’s how to stay bright:

• Get Outside: Even a brief dose of daylight (10 minutes will do!) can boost your mood and help reset your energy.
• Vitamin D: With less sunlight, make sure you’re getting enough Vitamin D to avoid feeling sluggish.
• Move: Whether it's a brisk walk, some yoga, or a HIIT workout, moving your body will naturally boost your energy.

Fall also brings an opportunity for grounding, letting go, and slowing down for self-reflection. Embrace cozy evenings, light that fall candle, and enjoy the seasonal reset!

As fall continues to settle in, remember that shorter days don’t have to mean less energy or progress. With a mix of grounding routines, nutritious meals, and high-intensity movement, you’re fully equipped to embrace the season. 

If you need extra support staying focused and on track, I offer online coaching services that includes personalized programming based on your unique goals that takes the guesswork out of workouts and helps you stay strong, motivated, and feeling your best through the fall and beyond. 

Ready to get started? Let’s make this season your most balanced and energized one yet!

Reach out today for more information!