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September is traditionally a hectic and stressful month; getting back into the swing of regular work and/or school can be a complicated process.
If you know you won't be able to fit in your regular workout, don't let that be an excuse to fall completely off of the fitness horse. Instead, use what I call the "piggyback" strategy. Pinpoint daily, non-negotiable habits that you already do, then turn them into a workout.
Piggyback workouts
1. Short dog walks: Do fartlek intervals. They are challenging but unstructured, so you get a great interval workout without constantly looking at your watch. Warm up for five minutes.
Then pick a random landmark – such as a stop sign – and speed walk, run or sprint toward it. Walk or jog to recover. Repeat until it is time to go home. Make sure to budget for a five-minute cool down.
2. Dog park adventure: Do fartlek intervals until you get to an off-leash dog park. Once there, throw a ball for your dog. As he or she goes to fetch it, do body-weight exercises such as squats, lunges, burpies or jumping jacks. Or try this "squat/lunge" combo.
Squat/lunge: Start standing, feet hip-distance apart. Bend at your ankles, knees and hips to sit backward, as if you are sitting in a chair. Engage your bum to stand up. Next, step your right leg backward into a lunge. Keep both feet facing forward. Bend both knees so your body moves toward the floor, then engage the bum muscle of your front leg to stand up. Switch and repeat on the opposite leg. Repeat the sequence 10 to 15 times.
3. Park bench workout: Do fartlek intervals until you find a park bench. Tie your dog's lead to the bench or a tree. Then try one to two sets of 10 reps of each exercise listed below.
Step-ups: Stand facing the bench, right foot on the seat. Your entire foot should be on the seat. Engage your right bum muscle to step up. Slowly lower down and repeat. Then switch sides.
Push-ups: Place your hands slightly wider than shoulder-width apart on the bench. Feet on the ground. Bum and core engaged. Don't arch or round your back. Bend your elbows to bring your chest towards the bench. Push up and repeat.
Scapular push-ups: After your final push-up, stay in a high plank position. Keep your arms straight and use the muscles between your shoulder blades to pull your shoulder blades together. Push your shoulder blades apart and repeat.
Finish by walking or jogging home. Don't forget to stretch.
For variety, bring a resistance band to the park. The band is easy to transport; just tie it around your waist like a belt. When you get to the park, wrap it around a tree to do a set of rows, or stand on it to do bicep curls.
Other ways to use the "piggyback" strategy
Instead of doing work or playing on your phone as you sit waiting for your child to complete her after-school activity, bring your exercise clothes and use that hour to go for a walk or run. If you want to watch your child practise or play a game, do squats and lunges on the sidelines. Or bring a mat so you can do floor work.
Pace while on conference calls.
Brainstorm for work while walking; dictate and record your thoughts.
Instead of meeting with colleagues and eating or drinking, walk and talk.
How to ensure you stay on track this fall
Instead of aiming to work out or eat a certain way for an indefinite amount of time – that is unrealistic and often feels overwhelming – aim to complete your goal for a finite period. I like establishing month-long goals.
Identify in advance personal danger zones, then proactively control your triggers. For example, if your goal is to stop eating unhealthy snacks in the middle of the day, and you know you mindlessly snack if food is nearby, don't have unhealthy food near your desk. Store snacks such as vegetables or hard-boiled eggs in the office fridge, far from your desk.
Write down why your goal is important to you. When you are tempted to make an unhealthy choice, remind yourself of the reason you are trying to make the change.
When you make an unhealthy choice, don't get depressed or use it as a reason to make more unhealthy choices. Own the choice, figure out why you made it and take steps so it doesn't happen again. If you fall off the fitness horse, simply get back on a more informed rider.
Kathleen Trotter has been a fitness writer, personal trainer and Pilates equipment specialist for more than 12 years. Follow her on Facebook or Twitter @KTrotterFitness.