Health and Fitness Column: Navigating the seasonal shift in health and wellness

Health and Fitness Columnist Melissa Vogel is a fitness trainer, host of the Bomb Mom Podcast, keynote speaker, model, actress, a second-degree black belt in Taekwondo, and mother of three daughters. Photo provided by Melissa Vogel.

By Melissa Vogel  
Health and Fitness Columnist, Canyon Lake Insider 

As the leaves turn, temperatures drop, and holiday festivities fill our calendars, it’s essential to stay on track with our wellness goals. In this edition of the Health and Fitness Column, we’ll explore how autumn influences our overall health and discuss some smart strategies to help you stay fit and healthy during this season.

The Fall Calorie Conundrum

With the arrival of fall, we’re greeted by an array of delectable treats, from pumpkin pies to hot apple cider and Halloween candy. It’s no wonder our calorie intake tends to increase during this season, with numerous parties and indulgent feasts. While it’s perfectly fine to enjoy these delights in moderation, be mindful of your overall consumption. One slice of pie is delightful; three might lead to regret. To maintain a balanced diet, practice portion control and savor your treats without overindulging.

The Gym’s Autumn Lull

As the days get shorter and the temperatures drop, the motivation to hit the gym can wane. However, maintaining a consistent workout routine is crucial for our fitness goals. To combat the chill, consider trying indoor workouts, group fitness classes, or even investing in home exercise equipment. Find a fitness buddy to hold each other accountable, and remember that staying active helps combat those pesky seasonal blues.

Cold and Flu Season Precautions

Fall also heralds the arrival of the dreaded cold and flu season. To bolster your immune system, it’s wise to reduce sugar intake and maintain a balanced diet. The excessive consumption of sugar weakens the immune system, making you more susceptible to illnesses. Swap out sugary snacks for immune-boosting alternatives, like fruits and vegetables, and stay hydrated. Also, don’t forget the flu shot – it’s a simple yet effective way to guard against seasonal illnesses.

Balancing Alcohol Consumption

Social gatherings and holiday celebrations often come with alcoholic beverages. While it’s okay to enjoy a glass of wine or a seasonal cocktail, excessive alcohol consumption can negatively impact your health and fitness. Opt for lighter drink options, set limits, and always designate a driver if you’re out. Staying hydrated with water in between alcoholic drinks can help you moderate your consumption and mitigate the negative effects of alcohol on your body.

Staying on Top of Your Health This Fall

Now that we’ve discussed the potential pitfalls of autumn, let’s delve into some tips to keep you on track:

  • Plan Ahead: Prioritize your fitness routine by scheduling workouts in advance. Having a set schedule will make it easier to stay committed, even as the days grow darker.
  • Healthy Hosting: If you’re hosting a fall gathering, offer a selection of nutritious options alongside indulgent treats. Your guests will appreciate the variety, and you’ll have healthier choices on hand.
  • Fall Flavors: Embrace the season’s produce. Incorporate autumnal fruits and vegetables like squash, apples, and sweet potatoes into your meals for added nutrients.
  • Self-Care: Don’t forget the importance of self-care. Adequate sleep, stress management, and mindfulness can go a long way in maintaining your overall well-being.

As we embark on this journey through fall, remember that maintaining your health and fitness goals is all about balance and moderation. Enjoy the seasonal delights, but don’t let them steer you off course. By following these tips and staying committed to your well-being, you’ll not only thrive in fall but also set a strong foundation for a healthier winter ahead. Stay tuned for more fitness insights and wellness advice.

Melissa Vogel is a fitness expert with more than 20 years of experience in the health and wellness industry. She is a fitness trainer, host of the Bomb Mom Podcast, keynote speaker, model, actress, a second-degree black belt in Taekwondo, and mother of three daughters. For more information, visit


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