And just like that, it’s October. Is it just me or did September fly by with the blink of an eye? As the temperatures drop (or momentarily rise as the case might be in San Francisco) and the end of the year approaches, it’s easy to lose focus on fitness goals set earlier in the year. But here’s the good news—it’s not too late to finish the year strong. Sitting at the beginning of October, there are still 3 whole months left, which makes Fall a perfect time for a fitness reset. With a few simple tweaks to your routine and mindset, you can use these final months to stay or get active and end the year feeling accomplished, energized and ready for 2025. Let’s dive into how you can revisit your fitness goals and make the most of the season.
1. Refocus Your Year-End Goals: Begin with Your ‘Why’ for Greater Motivation
Before diving into new routines, take a moment to reflect on the goals you set earlier this year or would like to set starting now. Don’t wait until 2025. Whether you’ve hit some milestones, veered off track or simply ready to start, this is a great time to reassess, refocus or start. But don’t forget to start with your “why”, a concept popularized by Simon Sinek.
I have many whys for fitness, but the biggest one is mental health. I am not a pleasant person when I don’t exercise. I’m grumpy, tired and easily irritable. While I may curse my workout choice in the moment, I know that it helps me take the edge off. Exercise helps be feel my best so I can be my best mother, partner, executive, board member, etc.
A couple of my 2024 fitness goals: (1) developing more consistency and (2) incorporating more strength training into my routine. I prioritized these two goals above all else, including duration.
- Reflect on What Worked (the “How”): Look back at the progress you’ve made so far. What routines or activities have helped you the most? Celebrate those wins, no matter how big or small.
- For me, exercise snacks first thing in the morning worked really well. These bite-sized minutes of exercise (sometimes only 5 minutes a day) helped me maintain the habit of movement almost everyday. (Read more about exercise snacks post here.) I usually complete them from the comfort of my home. Stay tuned for a post on my favorite, most effective 5, 10 and 15 minute workouts.
- Adjust for What’s Realistic Now: There’s still time to achieve meaningful progress. Maybe the goals you set in January need to be adjusted to fit your current lifestyle or fitness level. That’s okay—adapt your goals to ensure they’re still achievable before the year ends. Or maybe you’ve developed the habit of exercising, and are ready to challenge yourself. Bravo if that’s you!
- About a month ago, I realized I needed to challenge myself a bit more in the cardio arena and yoga arena. While I was developing more strength, I noticed myself struggling to maintain balance and endurance.
- Set Short-Term, Actionable Goals: Break down your larger goals into smaller, actionable steps that you can work on week by week. Whether it’s improving your stamina, building strength, or simply staying consistent, define clear goals that you can accomplish by the year’s end.
- To help rebuild my endurance and balance, I’m going to alternate between Peloton Bike and yoga 3 days a week, every other week. Since I noticed that shorter more explosive bursts are better suited for efficient, effective exercise snacks, like jump roping, pull-ups, ab workouts or weight training, I’ve de-prioritized my yoga practice – and my balance and flexibility are paying for it.
- To eliminate unnecessary decision making, I’m planning to cycle or yoga intensely (e.g. HIIT, climb, power yoga) for at least 30 minutes on Wednesdays, Saturdays and Sundays. For those of you who already exercise for 30 minutes, you may want to increase your duration of 45-60 minutes. If you’re struggling to fit in more time like I am, try incorporating more explosive exercises into your routine, like the ones I share below.
2. Create a Fall Fitness Routine to Close Out the Year Strong
The cooler weather and busy holiday season might make fitness feel like more of a challenge, but having a structured plan can help you stay committed and finish the year on a high note. Here’s a simple weekly routine (the “What”, continuing on Simon Sinek’s model above) you can follow to build muscle and lose weight. If weight loss is one of your goals, remember that sufficient protein and calorie intake are key. Remember – abs are made in the kitchen, not the gym (alone).
Here’s the body part focus and frequency that celebrity fitness trainer Senada Greca does every week. I’ve provided Peloton workout recommendations below. If you read my post on the one company that’s changed my fitness game, you’ll know my strong endorsement of Peloton. I plan to update this post with videos depicting these for those who don’t have a Peloton membership; stay tuned. If you want to try the app for free for 60 days, use this link.
- Lower Body 3x / week.
- If you only have 10 minutes, check out this legs and glutes Peloton workout from Rad Lopez. It’s challenging but quick. I love it.
- Upper Body 2x / week.
- Here’s another quick 10 minute Peloton arms and shoulders by Katy Wang.
- Abs 1x / week.
- This 5 minute Peloton core workout by Rad Lopez is killer. I’ve done it multiple times and still find it to be challenging.
3. Stay Motivated to Reach Your Year-End Fitness Goals
As the end of the year gets closer, it can be easy to let fitness slip down the priority list, but with the right motivation and strategies, you can keep pushing toward your goals:
Focus on Progress, Not Perfection: You don’t need to wait for the new year to hit “reset.” Any progress you make now, no matter how small, counts. There’s still three whole months left of the year, and if you get this last quarter right, chances are, you’ll keep carrying these habits forward into 2025. Keep moving forward, even if it’s just one step, one workout at a time.
Bundle Up if You Go Outside: For my friends in cooler climates, don’t let cooler weather keep you from staying active. Dress in layers if you decide to take your workouts outside. The fresh air and fall scenery can be refreshing and energizing.
I complete most of my workouts indoors, because that’s how I minimize barriers to exercising, but I know many who prefer exercising outdoors. If that’s more enjoyable to you, do that!
Set Milestones: Break up the remainder of the year into mini-milestones. Whether it’s staying consistent for the next two weeks or hitting a new personal best, celebrate each small win to stay motivated. This might seem silly, but I haven’t taken an in-person class in so long. At home workouts seem best for solo-parenting, but my husband’s moving back starting in November and when he does, I’m going to celebrate my mini-milestones with in-person classes. I’ve been dying to bring my sexy back with ORIx’s Saturday classes in the Presidio.
Find Joy in Movement: Fitness shouldn’t feel like a chore. Revisit activities you enjoy—dancing, walking, cycling, or even just playing with your kids or pets. The more fun you have, the easier it is to stay consistent. For fun, I’m working on incorporating a hip hop dance routine into my practice.
5. Refresh Your Mindset for the Final Stretch
As you revisit your goals, remember that mindset is key. Finishing the year strong is just as much about mental resilience as physical fitness:
- Visualize Your Success: Picture how great you’ll feel if you finish the year by sticking to your fitness goals. Whether it’s improved energy, strength, or just the satisfaction of staying committed, keep that image in mind.
- Let Go of All-Or-Nothing Thinking: You don’t need to be perfect. If you miss a day or have a setback, that’s okay. The important thing is getting back on track as soon as possible.
- Embrace a Growth Mindset: View the rest of the year as an opportunity to grow and improve. Every workout, every healthy choice, is progress toward a stronger, healthier you.
- Focus on How Movement Makes You Feel: Use this time to reconnect with why you started in the first place. Fitness is about more than aesthetics—it’s about feeling energized, confident, and empowered.
There’s no need to wait until January to start working on your fitness goals. The fall season is a great opportunity to reset, refocus, and finish the year strong. Whether you’re setting new goals or revisiting old ones, use this time to stay active and consistent. By the time the new year rolls around, you’ll already be ahead, feeling fit, energized, and ready for whatever comes next.
What are your Fall fitness goals? Do you have quick workouts you swear by, please share.
