Survive Autumn Like a Pro

The rain is back, and with it, the perfect excuse to curl up on the couch. But we’re not going to let autumn weather stop us from feeling our best, right? Here are 9 tips to help you stay active, healthy, and motivated as the days get shorter and wetter.

1. Invest in a good raincoat and pants 

Don’t let the rain keep you indoors. A proper raincoat and rain pants will make those outdoor walks much more enjoyable. Think of it as gearing up for an adventure, even if it’s just a walk to the store or a nature hike.

2. Plan fun activities to look forward to 

It’s important to have something fun in the diary that breaks up the grey days. How about an escape room with friends, catching the latest movie at the cinema, or a long walk in nature? The Utrechtse Heuvelrug, Veluwe, and Noordwijk are beautiful spots to explore in autumn.

3. Set a workout goal 

Let’s face it, endless Netflix marathons can be tempting when the rain is pouring down. But how about challenging yourself instead? Set a fitness goal for the autumn, whether it’s improving your deadlift, mastering the plank hold, signing up for your next running or HYROX competition or simply staying consistent with your weekly gym routine. You’ll feel proud of your progress as the season unfolds.

4. Embrace indoor workouts

If getting outside feels too challenging, don’t worry – you can easily bring your workouts indoors. Alongside your weekly personal training session(s), there are plenty of ways to stay active.Here are some options to keep you moving:

• Follow an online workout plan by Max and Dymphy for a structured approach.
• Try online yoga videos to add some mindfulness and flexibility to your routine (tip: Yoga with Adriane!).
• Create your own mini gym at home by investing in a TRX, some weights, or a cardio machine like a treadmill, rower, or bike.

Many of our clients already have some equipment at home, which helps them stay consistent with their workouts. Autumn is the perfect time to try out new fitness routines or classes you’ve been curious about. Experiment, and you may discover something you love!

5. Stick to a routine 

Consistency is key during autumn, and it thrives with adaptability, especially when the weather, your mood, or your schedule aren’t in your favour. Here’s a helpful strategy: set both your “ceiling” and your “floor.”

• Ceiling: This is your ideal self-care routine, like an hour-long workout, a sauna session, 10k steps, and 10 minutes of meditation.
• Floor: This is the minimum you commit to, such as 1 minute of gratitude and 3 sets of 15 push-ups.

By defining these ranges, you make it easier to stay consistent. Adaptability is what keeps you moving forward!

6. Boost your immune system

With colder weather comes the usual colds and sniffles. Focus on nourishing your body with immune-boosting foods like blueberries, citrus fruits, leafy greens, red bell pepper, broccoli, garlic, ginger, turmeric, green tea, almonds, and probiotics like sauerkraut and yogurt. Seasonal products like mandarins, pumpkin, and cinnamon are also great additions. Pumpkin is rich in vitamins A and C, which support immune function, and cinnamon has powerful antioxidant and anti-inflammatory properties that can help fight infections.

7. Allow yourself treats for special occasions

We all have those days when we crave a treat, especially with pepernoten making their seasonal return! Give yourself permission to enjoy them, but with balance. Set a limit by allowing yourself a certain number of treats (In Dutch: ‘Jokers’) each week or month, so you can indulge without feeling guilty.

8. Practice mindfulness and relaxation

Shorter days and less sunlight can sometimes affect your mood. Incorporating mindfulness practices like meditation, deep breathing, or yoga into your daily routine can help you stay grounded and energized. It’s also a great way to wind down after a busy day.

Here are some of Dymphy’s top meditation app tips:

• Fit Mind (ask Dymphy for a free month)
• Balance (ask Dymphy for a free year)
• Free single sessions and paid courses at Insight Timer
• The most extensive mindfulness app with hours of lectures: Waking Up

Adding these tools to your routine can make all the difference during the autumn months!

9. Light therapy

If you find yourself feeling low due to the lack of sunlight, consider investing in a light therapy lamp. These lamps simulate sunlight and can help improve your mood and energy levels, especially if you’re sensitive to seasonal changes. Dymphy has one at home, about the size of an iPad, which costs around €80 and works well for daily use.

Let’s make this autumn one where we stay active, enjoy ourselves, and feel good – rain or shine!

Dymphy has been a fitness enthousiast since 2008 and has been working as a personal trainer since 2013. She knows better than anyone the mental challenges of “the couch magnet” where you prefer to sit on the couch after a long day at work rather than train or thoughts such as
“I can also have a nice glass of wine tonight instead of training.”

She is fascinated by the psychological and physiological principles that underlie this. In a nutshell:

Motion leads to emotion. You produce happiness hormones dopamine and endorphins. Exercise instantly makes you feel better!

She works with different methods to get you moving. Interested? Book your free trial session now.

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