Welcome Fall with My 30-Day Fitness and Nutrition Challenge

The holiday season is upon us!

With it comes family feasts, seasonal produce, and crisp, cool weather.

So I’m challenging you to take full advantage of the change.

Instead of succumbing to the holiday blues or letting shorter days derail your fitness, let’s set forth a path of success with this 30-day fall fitness and nutrition challenge.

The challenge is simple: Every day, pick one of the five things below. Whether it’s moving your body, nourishing it with seasonal foods, or taking time to practice gratitude, you’ll be building habits that keep you feeling amazing all season long and well into the new year. Ready? Let’s go!

1. Get Moving with an Outdoor Workout

Outdoor workouts can be a game-changer this time of year. Now that the blazing heat of summer is behind us, it’s the perfect opportunity to get outside and enjoy the fall air.

If you live in a warm climate like the desert, fall might be the only time you can comfortably exercise outside without worrying about heat exhaustion! Instead of hopping on the treadmill, go for a brisk walk or jog around your neighborhood. If you’re feeling adventurous, try hiking at a local park to enjoy the changing leaves while you get your heart rate up.

• Challenge: Spend 20-30 minutes outside moving your body at least 3 times this week. Walking, jogging, biking—anything counts!
• Bonus Tip: If you’re not big on structured workouts, raking leaves or doing yard work is a sneaky way to get in some exercise, too!

2. Fuel Up with Seasonal Recipes

Fall is all about warm, comforting foods, and the best part is that many seasonal ingredients are incredibly nutritious. From hearty soups to roasted vegetables, you can enjoy delicious meals without derailing your health goals.

Here’s one of my favorite fall recipes: Roasted Butternut Squash and Brussels Sprouts. Simply toss cubed butternut squash and halved brussels sprouts in olive oil, season with salt, pepper, and a dash of cinnamon, and roast at 400°F for 25-30 minutes. Easy, nutrient-packed, and perfect for meal prep!

• Challenge: Try at least one new seasonal recipe this week featuring fall produce like squash, sweet potatoes, apples, or pumpkins.
• Bonus Tip: Batch-cook for the week to make healthy eating easier during busy days!

3. Incorporate Seasonal Produce into Your Meals

Fall brings a whole harvest of amazing produce—think apples, pumpkins, cranberries, and leafy greens. These foods not only taste amazing but are also packed with vitamins and nutrients to help keep your immune system strong.

Instead of reaching for processed snacks, grab an apple with almond butter, roast up some root veggies, or throw together a colorful fall salad with mixed greens, roasted pumpkin seeds, and a light vinaigrette.

• Challenge: Add at least one seasonal fruit or vegetable to your meals every day. Whether it’s swapping a sugary treat for a crisp apple or adding roasted veggies to your dinner, let the flavors of fall fuel your body.

4. Practice Gratitude Daily

Fall is a time of reflection and gratitude. With the holidays fast approaching, it’s easy to get caught up in the hustle and stress. But taking just a few minutes each day to focus on what you’re grateful for can have a huge impact on your mindset and overall health.

• Challenge: Every day, take five minutes to write down 3 things you’re grateful for. They can be big or small—anything from your morning coffee to a peaceful walk outside counts! It’s all about shifting your focus to the positive.

5. Strengthen Your Core with Indoor Workouts

While outdoor workouts are fantastic, the fall weather can be unpredictable. On rainy or chilly days, don’t let that be an excuse to skip your workout. If the weather has failed you, bring your fitness indoors with a quick core workout or yoga session that you can do right in your living room.

Try this simple 10-minute Core Routine:

• 30 seconds plank
• 30 seconds side plank (each side)
• 30 seconds mountain climbers
• 30 seconds Russian twists
• Rest for 1 minute, then repeat 2 more times.
• Challenge: Complete this core workout at least twice this week, or substitute it with a yoga session to stretch and strengthen your body.

Your Fall Reset Starts Now

This fall, instead of slowing down or getting caught in the holiday frenzy, I challenge you to take these next 30 days to focus on you. Whether you’re moving your body outside, trying new seasonal recipes, or simply slowing down and practicing gratitude, every small step you take will add up.

Remember, this isn’t about perfection—it’s about progress and enjoying the journey. So, go at your own pace and make this challenge work for you.

Are you ready to fall into fitness and nutrition? Let’s crush these 30 days together!

If you are joining me in this challenge and want some extra support and encouragement, I’d love to hear from you personally, send me an email with the subject “Fall Challenge” to nicole@nickifitaz.net.