​

October Fit Tips

Welcome to Spooky Season! It's that time of year again when the PSL, plaid, and pumpkins are all over the place. I just got my porch pumpkins for the season & ooh do I love them!!🧡

I hope you had a great September & had fun reaching for you goals last month! I'm on a solid 2/3 streak for my monthly goals, let's see if we can improve that this month!

Don't Overlook the Basics

It's so easy to look online, tv or social media and find "Do this 1 thing to fix your low back" or "try this 1 thing for 30 days to balance your hormones." All these trendy exercises, diets, and health hacks make big promises are great for social media likes, but rarely deliver what they claim.

So next time you see a reel, article, or story about "the 1 magical fix for ___" take it with a big ole' grain of salt! We want the quick fixes because who doesn't want ease and convenience? Unfortunately, you can't short-cut fitness. People jump to the "quick fix hacks" instead of nailing down the basics (which will make them way better off in the long run anyway!).

So, here's a few simple things to make into habits first before you dive into the weeds after those health hacks!

💧Hydration - We (me included) always underestimate the effects of dehydration can have: headaches, increased muscle fatigue after workouts, and tiredness just to name a few. Make sure you're drinking 64+ oz of water daily to stay on top of your hydration!

💤Sleep - Working out consistently can improve your sleep quality, but keeping to a specific sleep routine can improve your mood, energy levels, and mental acuity. Try to get 7-9 hours a night.

👣Steps/Standing - Taking 8,500+ steps every day can improve your metabolism and standing up every hour makes sure you spread those steps across your day.

🍴Cooking at Home - This is a huge money-saver and it can help you make healthier food choices. How many times do you eat out during the week? Try reducing that number by 1-2 meals every week for a couple months and see what happens!

🧘🏼Stress Reduction - Finding activities to relax and unwind are great for you blood pressure and mental health! Try some yoga, light reading, self-care, or get out in nature!

⏱️Consistency & Time - I saved the best for last! This is the main thing (and the hardest) that will get you where you want to be. Making healthy habits a consistent practice over time will bring results. Health isn't just a "6 week detox" or even a "12 week program," its a lifestyle. That's why I pop into your inbox every month to challenge you to make those lifestyle changes!

The trick is that we'll never perfectly master all of these all the time. Life is crazy and we all just have to do our best, but if we can focus on the majors instead of the minors, we'll see more results in the long run!

Goals for October

If you've been here a while you can keep building on your existing goals, or you can swap those our for some new ones if you want!

I'm going to keep 1 of my goals from last month & set 2 new ones:

• Shut down work (and work brain) at 5pm & no work on weekends.
• Nail down my sleep routine: start winding down at 9pm & out of bed by 6:15am w/o excessive snoozing!
• Drink 64+ oz water daily (my kryptonite😅)

What are your goals for this month? I genuinely love hearing how y'all are doing! Let me know what your goals are & what successes you've had so far by replying to this email!

October Workout

Unilateral Bodyweight Workout

This is a unilateral (single sided) workout that challenges one arm/leg at a time. No equipment needed, so have some fun & make sure to do both sides!

2-4 sets x 6-10 reps each

<><><>

Warm-up with 5 min cardio your choice!

1. Back Stepping Lunges
2. Shifting Push-ups (In a plank, hands wide, shift your weight over to one arm, push up, & switch)
3. Monster Walks (10 steps each way)
4. Renegade Rows
5. Standing Bicycles

Cool down with light cardio, stretching, and/or foam rolling!
*Modify each exercise as needed

These monthly workouts are fun to throw into your routine, but they're not a complete training program!

As always, I love feedback! Y'all are the reason I do what I do & I want to make sure y'all are enjoying & can apply the content I make. So, if you have any ideas or suggestions for future Fit Tips or YouTube topics you want to learn about, reply to this email an let me know!

I hope you crush those goals this month & y'all have a spooktacular spooky season!

Speak with you soon,

Katie

​​​​

​

Copyright © 2020-2023 Katie Garrison Fitness, All rights reserved.​
​Unsubscribe · Preferences​