It’s easy to get stuck from time to time. It may be the daily grind at work, commuter traffic as you come home or the same old, same old for dinner that you always have on hand. Even Dover Personal Trainers get ‘stuck’ in our lifestyle from time to time. But, we remain stuck because we don’t want to fail, lose out or run the risk of rejection. That’s why you need today—Take a Chance Day—to give yourself permission to say goodbye to what you know and walk straight towards the unknown.

Are you ready to shake some things up?
Do you want to boost your confidence and look amazing in the skin you’re in? Then prepare yourself…because when you learn to give yourself a chance by stepping out of your comfort zone (and truly take a chance on something new and different) you’ll find a new ‘you’ ready to take on those curve balls that come flying!

Dover Personal Trainers want you to Read All About It…
When you feel stuck, consider those feelings of boredom and complacency the ‘nudge’ you need to move, to think differently and to change up what’s no longer working in your life. For example, if you’ve struggled to lose weight, poor eating habits may be to blame. Succeed by stepping up and loading up the veggies on your plate while passing on dessert (instead of pitying your slow metabolism or genetics.)

Not feeling so great about the skin you’re in and desperate to look at yourself in the mirror while thinking, “I look sexy!”? Take a chance on yourself—and for yourself by stepping outside of your comfort zone and taking action.

If you want toned arms, look into personal training sessions with Dover Personal Trainers. If you want to be self-employed, start planning a different career path that will allow you to build a business of your own (something I took a HUGE chance on a few years back). The world is your weight room… exercise the parts of your life that you want to change.

All It Takes is One New Choice (in Order to Make Everything Change in Your Life!)

Spend today just doing one thing that scares you, intimidates you or makes you feel downright self-conscious. Hire a personal trainer or start a nutrition program, or just start following a blog that will teach you about eating foods that will nourish you instead of bring you down.

Are you lacking energy?

To perform at your best (and live life at an optimal level) you need to treat your body right, first and foremost. Dover Personal Trainers know It’s the cardinal rule. It’s the yellow brick road. It’s your golden ticket to a life you deserve to have—because if you’re not changing things up, and stepping outside of your comfort zone from time to time, how can you expect anything else to change in your life?

When you want to do anything—stop arriving to work late, biting your nails, eating processed foods, picking the ‘wrong’ romantic partner to be in a relationship with or sacrificing your daily exercise for TV watching instead, you have to take a chance. Otherwise, you’ll continue to produce the same results as you always have. It’s madness. In fact, it’s the definition of insanity—which is continuing to do the same thing while expecting different results.
Dover Personal Trainers want you to Go ahead. Take a chance.

Make today the day you give yourself a chance and take a chance. Dover Personal Trainers say to take just one step towards a healthier and happier life and guaranteed…everything else you want will begin to move towards you. Obstacles will plow out of your way. Opportunities will come into focus. When you step out of your comfort zone just a tiny bit, the body you want, the good health you seek, and even the ‘sexy you’ you want to bring back will all unfurl and come into fruition.

Take a chance on yourself today…and then (out of habit) keep it going all year long.

Dover Personal Trainers say Take a Chance, Get That Killer Body!

You didn’t hit your prime when you were 20 something and with your whole life ahead of you. It’s happening right here and right now. But, what’s to come is up to you. Your mind calls the shots, with your body being a representation of how you think, feel and act. Spend today (and every day that follows) choosing to take a chance on yourself first and foremost.

Eat nutrient rich foods to boost brain power and lead you down that road less traveled (and a far more exciting journey to success!)
Put your health as your top priority by scheduling your exercise as a non-negotiable appointment in your calendar. Keep moving throughout your day… Skip the elevator, and head right for those stairs in your office building. Or, walk to your local grocery store instead of driving there. Try that new Yoga program, you’ve been wanting to try…What you will find will surprise you, because once you step out of your comfort zone and take a chance on something new and unfamiliar, you may wonder what took you so long to get here!

In honor of Take a Chance Day, begin by asking yourself:
“What have I always wanted to try?”
“What do I want to achieve?”
“What changes in my life am I committed to?”

No matter how long it may take or how impossible it may seem to achieve, you deserve to give yourself the chance to find out what lies beyond. Take just one first step that’s different from your ‘usual’, and then keep going. This is your day—Take a Chance Day—so give it all you got. Dover Personal Trainers know that you’ll be amazed at what unfolds!

Over the years, as both a fitness enthusiast, and fitness coach, Dover Personal Trainers have learned many valuable lessons to help my clients lose weight, feel great, and ultimately be the best version of themselves. However, I think one lesson – one I rarely talk about in the way I will today – stands above all the rest…

It’s NOT a lesson about exercise program design, advanced nutrition practices, or anything of the sort. In addition, it’s a LIFE lesson that can and should be used when wanting to accomplish anything. I certainly have used it as an entrepreneur, and I’ve come across countless others from fitness business coaching clients of mine to my most successful mentors…

Dover Personal Trainers Little Back Story First…
One of the benefits of working in the fitness industry for nearly two decades now, performing at a very high level in a huge national chain health club, now having my own personal training studio for nearly 7 years, and coaching with other fitness professionals all over the world is the opportunity to see so many successful and wannabe successful members and clients.

It’s been an “in the trenches” lesson in human behavior that has given me incredible insight into the mindsets of those who “defeated the odds”, as well as those who just faded away accomplishing nothing…generally placing blame on the outside circumstances.

Dover Personal Trainers have routinely seen busy-as-can-be-busy, single or might-as-well-be-single-moms lose 20, 40, 80 or more pounds, renew their enthusiasm for life, and become the role model they always wanted to be. At the same time, I’ve seen more times than I care to think about, people with practically unlimited financial resources, kids self-sufficient or out of the house, with little responsibility left other than to be a good citizen and take care of themselves never take any real action to make even an iota of progress on their fitness goals.

What Dover Personal Trainers have Learned About People
I’ve discovered that one of the critical factors in achievement of any kind is the capacity to work through tough times, chaos, change and lots of uncertainty. The most successful people deal with all of these obstacles, often times more than others, but they take their lumps and keep pushing forward. Sometimes they even get knocked down hard (like no measurable results for weeks or even MONTHS at time), but they get back up and stay in the fight. They stay the course instead of jumping from one program to the next to the next hoping for the magic bullet.

Then there are those who never seem to get anywhere. They simply go through the motions, or worse bounce around from one program to another, chasing daily deals or looking for the coach that will tell them what they want to hear. Many of these people have the perfect or near perfect scenario to achieve their goals – time and money are NOT an issue (by the way, time and money RARELY are the issue, but that’s another post altogether). Still, these people get nowhere.

Ask any trainer, with even a few months of experience. Dover Personal Trainers know it sounds insane, but it’s not unusual.

The Difference Maker
I’ve come to realize that most of those people simply did not give themselves permission to fail.

Now, you might be asking, “how can that be; they did fail!”

Yes, they failed in the sense that they didn’t get results, but the real failure was that they never even tried! They didn’t try because deep down they were afraid to fail… yet they did fail in the end. Kind of a wacky little circle we’re going in here, isn’t it?

That’s the funny thing – either way you fail. Not taking action keeps you where you’re at, so you can’t achieve your goal, and thus, by default, fail. But, at least you didn’t fail trying, right? Wait, WHAT?!

Look, nobody but YOU can “Have Faith & Take Action!”

From what Dover Personal Trainers have seen, and personally experienced, YOU DO HAVE THE POWER TO ACHIEVE YOUR GOALS! You just need to give yourself permission to royally screw up and fall flat on your face trying.

Listen, I know EXACTLY what it’s like to be in an unhappy situation, unhappy with myself and wishing things were different…thinking, “only if…”

Fortunately I received some excellent coaching, and a good kick in the pants, that got me going in the direction that I wanted, a direction that has led me here to share with you today.

Don’t get me wrong though; there have been some big bumps in the road along the way, but I keep my foot on the gas and continue to drive towards my vision. I continue to test my limits and face my fears because I’ve learned, “on the other side of fear is freedom.”

Dover Personal Trainers have also learned that all my mentors – all those people I look up to as “heroes” –deal with the same insecurities and fear of failure that you and I do. They just feel the fear and do it anyway.

Now I want to help YOU…

The Lesson
There comes a time when you simply have to go for it – JUST DO IT!

Successful clients have doubts and fears. They don’t know all the answers (often times none at all – they put their faith in ME), and they can’t predict the outcome of their exercise and nutrition program with any real certainty because life happens and the human body is lot more complicated than a + b = c.

If you want to fly with the eagles, you have to leave the nest. Take a chance on yourself, be OK with failure, and if you do miss your mark, you’ll have more information to work with so you can adjust your plan accordingly, and keep moving forward. Besides, you only actually fail if you quit.

Chris Gray Dover Personal Trainer
Owner, Breakthrough Personal Coaching & Wellness

Dover Personal Trainers are talking about metabolic syndrome today. You’ve probably heard of this condition, but you may not completely understand what it is. The best way to think about metabolic syndrome is as an advanced warning system. We can compare it to the lights and warning sounds of a railroad crossing.

When you are driving and come upon a railroad crossing with the red lights flashing and the horns blaring, what is your reaction? That’s easy, isn’t it? You immediately recognize that something dangerous is ahead. The railroad warning system is telling you that unless you respond appropriately (in this instance you should stop your car before you drive across the tracks), you will almost certainly be hit by a train and if not killed, then seriously injured.

That is exactly what metabolic syndrome is. It is a warning system that lets you know that unless you respond appropriately to the warning signs, you are going to be in serious danger.

What is Metabolic Syndrome? Dover Personal Trainers have the answer!
It’s called a syndrome because it isn’t a formal disease, per se. Rather, it is a cluster of conditions, that signal and lead to chronic and life-threatening illnesses. There are several conditions, and in order to be diagnosed with metabolic syndrome, you must have at least three of them.

These conditions include:
A waistline of 40 inches or more for men and 35 inches or more for women (measured across the belly)
A blood pressure of 130/85 mm Hg or higher or are taking blood pressure medications
A triglyceride level above 150 mg/dl
A fasting blood glucose (sugar) level greater than 100 mg/dl or are taking glucose-lowering medications
A high density lipoprotein level (HDL) less than 40 mg/dl (men) or under 50 mg/dl (women) 1

Dover Personal Trainers will tell you that even if you are just barely in the risk categories of three of these conditions, such as having slightly high blood pressure, slightly increased blood sugar and a belly measurement of just over 35 (for women) and 40 (for men) inches, you are still in grave danger. Your body is signaling to you that the environment inside your blood vessels, heart and other organs is toxic and under great duress. Even though it is still early in the process, damage is occurring. The lights are flashing, the horns are sounding.

What is the risk?
So what’s the danger? What is this toxic environment producing? Someone with metabolic syndrome is at high risk for developing heart disease, diabetes, stroke, kidney problems, blood clots, reduced insulin production and even dementia.

Dover Personal Trainers tell you that the most at-risk people are those who have extra fat in their abdomen and waist, who have a family history of diabetes, and who have skin changes called acanthosis nigricans (darkened skin on the back of their neck or under their arms) and skin tags (usually on the neck).
Reversing Metabolic Syndrome: You can do this!

And now for great news: metabolic syndrome is not only preventable, but even if you already have it, you can reverse it with lifestyle changes.
The first thing to do is lose any extra weight that you are carrying. Eat a diet that is high lean proteins & vegetables, as well as some fruit and nuts. Of course, limit the processed junk! Weight loss is probably 80% diet and 20% exercise. You really are what you eat!

Secondly, be sure to get regular exercise (at least 150 minutes per week). Not only will this burn extra calories and help to prevent further weight gain, but it will really start to condition and strengthen your cardiovascular system. You will also use insulin more efficiently as you increase your exercise.

Preventing and reversing metabolic syndrome is a lifelong commitment: you are changing your lifestyle. If you already have some of the warning signs, respect those signs as you respect the flashing lights and blaring horns of a railroad crossing. Dover Personal Trainers say that it’s time to take action!

Sources:
1 http://my.clevelandclinic.org/disorders/metabolic_syndrome/hic_metabolic_syndrome.aspx

Chris Gray
Owner, Breakthrough Personal Coaching & Wellness

Dover Personal Trainers know that We have all been told and made to believe that the more you workout the better results you will get, right? What if I told you that you need to rest and recover as much as you workout to optimize your training, nutrition, and therefore your results…

Working Out vs. Working In
Exercise of any type or duration requires you to spend energy outside of your body. It is a physical stressor that activates your sympathetic nervous system. The sympathetic nervous system is responsible for our “fight or flight” response.

Paul Chek, founder of the C.H.E.K Institute promotes a concept of working in vs. working out. I love this! Working In supports organ and glandular function, cultivates energy in the body, makes our bodies more efficient, and resets natural biological rhythms. It also activates the parasympathetic nervous system, which is the side of our nervous system responsible for “rest and digest.” Working In creates energy in our body versus working out which spends that energy.

Dover Personal Trainers  know that We spend much of our day in “fight or flight” mode and not enough time in “rest and digest.” Exercising, or working out intensely, without a break for recovery, continues to drive a negative stress response in the body. We then become more energy depleted and are more susceptible to infections & injury.

The key is to balance working out with working in. Working In includes but is not limited to…
Leisure Walking
Massage
Yoga
Meditation
Foam Rolling & Stretching
Core work
“Play”

Working In also includes adequate restful sleep (7-9 hours) and providing your body with nutritious foods, to build it back up. Working In includes activities or movement that you do not have to recover from.

Dover Personal Trainers  know you don’t get stronger from the act of lifting weights; you get stronger by recovering from the act of lifting weights.
Our bodies are not machines that can perform at the same intensity and efficiency for years at a time. Not taking a break from your exercise program can be counterproductive to achieving your goals. Exercise induced muscle damage needs healing time. If your muscles are not given the proper time to heal you miss the benefits of muscle adaptation, and the increases in strength and fitness.

In addition, Dover Personal Trainers  want you to know it’s important to note that our muscles can recover much quicker than our cartilage, tendons, ligaments, and joints. They run on a different time frame. Your joints will THANK YOU for a taking a break and doing a bit of working in.

As the weather gets nicer, how can you spend some time working in? A walk in nature each day is a great way to calm the body and the mind as well as move. Maybe gardening or yard work is something that you enjoy. Whatever it is, the best way to move closer to your health and fitness goals is to spend time each day or multiple times per week working in.

Chris Gray Dover Personal Trainers
Owner, Breakthrough Personal Coaching & Wellness

What better time to do that then on/around your birthday?

Dover Personal Trainers have found over the course of the last few years that the more actions I take to positively feed my mind, body, and soul the happier I am, the more productive I am, and the better person, coach, friend, father, and husband I am.

It doesn’t need to be your birthday to celebrate YOU!

Why It’s Important to Celebrate Yourself

Dover Personal Trainers want you to face it; if you don’t take control of your own happiness, health, and well being, no one else is going to do it for you. It’s time that we realize that catering to everyone else’s needs before our own doesn’t lead us to being the best versions of ourselves that we can be. Often times it leads us to fatigue, unhappiness, a sense of not being fulfilled, health problems, burn out, and the inability to sleep. We are left tired, stressed out, and emotionally, mentally, and physically drained.

Most of us probably don’t listen to the stewardess go over the safety instructions when we fly but we could take away a BIG LESSON in life if we did…”Make sure to put your own oxygen mask on first before assisting others.”

In that tired, stressed out, drained state we aren’t much good to anyone including ourselves. We aren’t living each day to it’s full potential and sharing the gift that each one of us has to offer.

Dover Personal Trainers say that Life is too short to not live it to the fullest!

Is Self-Care Selfish?

Taking time for us is often associated with being selfish. Dover Personal Trainers know we feel guilty if we set boundaries with our friends and family to meet our own needs. We use the excuse that we “don’t have time” to exercise, or simply relax, doing something we enjoy. What you will find when you practice self-care on a regular basis, is that you are more productive, and don’t need as much time to get the things done. You will waste less energy mentally and physically, because you will be fully engaged in what you are doing at any given time. It is proven that regular exercise, clean nutrition (avoiding gluten, sugar, caffeine, alcohol, etc.), quality sleep, and meditation all increase productivity.

I can’t quite understand how taking care of ourselves by carving out time to meditate, exercise, do yoga, take a walk, relax in the bath, read a good book, make a nutritious meal at home, or time to just simply be alone is selfish.

Is it our own belief that taking the time to care for our needs is selfish or are we taking on someone else’s belief? The great thing is that we have control over our own mindset. We can change our mindset and self-talk to reflect these actions positively. “I take time daily to care for my body, mind, and spirit.”

Dover Personal Trainers bring you Daily Self-Care

Don’t wait for your birthday, or any other special occasion to celebrate YOU! We take the best care of ourselves by establishing daily self-care habits. This can be as small as setting aside 5 minutes to sit quietly and focus on your breathing. Keep in mind that daily self-care to increase our health and well being doesn’t need to take up a lot of time.

Dover Personal Trainers want you to know that Self Care can be…
Taking a detox bath
Going for a short walk in nature
Taking a nap or going to bed early
Preparing a delicious meal that supports your nutrition plan and sitting down to enjoy it
Writing in a gratitude journal
Talking with a friend, spouse, or family member
Exercising
Practicing a few yoga poses or taking a class
Meditation
Reading a good book
Engaging in your favorite hobby
Massage
Writing down and reading positive affirmations
Any behavior or activity that increases your health and well being

Each individual needs to identify what self-care is/means for them. For me, self-care is moving my body daily, reading daily, preparing nutritious food that supports my body, making sleep a priority and exercising.

Chris Gray Dover Personal Trainers
Owner, Breakthrough Personal Coaching & Wellness

Have you ever heard the saying, “You reap what you sow?”  Well, Dover Personal Trainers say that there is more to that saying than what you might think it means for agriculture.  It seems as though the human mind can be compared to a plot of fertile land, merely reaping what has been planted there by the person experiencing life.  In essence, our existence will ultimately resemble a living garden, overgrown with the things we think about – beautiful flowers or ugly weeds – ,and our thoughts are the seeds of our fate.

Past, Present, and Future
The majority of us spend most of our days contemplating the events and lessons of the past while simultaneously daydreaming about the possibilities of the future, with very little mind paid to the sanctity of the present moment.  However, it is in this present moment that we can begin to manifest what will become our future.  Because of this, many people rightfully believe that there is no time other than now.   In fact, some cultures have but one single word for both “now” and “then” as well as for “hello” and “goodbye” for this very reason.

That is why it is so important to understand how you inevitably become what you think about.  With this vital knowledge, you will be able to begin manifesting your dreams and ambitions more easily, while waving goodbye to those bad habits and old standards of thinking that have been keeping you down.  When you appreciate the linear relationship between the now, the future, and your thoughts therein, you will have no more trouble moving through events while reaping the best outcome possible.

Dover Personal Trainers bring you The Strangest Secret
Earl Nightingale is a legend in the personal development industry.  His recording of The Strangest Secret has sold over 1 million copies.  It has changed many lives, and…it could change yours.  Enjoy this brief excerpt!
CLICK HERE

The Hierarchy of Thought brought to you by Dover Personal Trainers
We become what we think through a series of events that inevitably lead to our successes or failures.  Our thoughts literally become our fate, in a completely controllable self-fulfilling prophetic way.  In fact, there is an ancient code of ethics along those lines; and it goes something like this:

Be careful your thoughts, they become your beliefs.
Be careful of your beliefs, they become your words.
Be careful of your words, they become your actions.
Be careful of your actions, they become your character.
Be careful of your character, for it will become your legacy.
As you can see, your life is a literally an extension of the thoughts in your mind.  So, when our parents would tell us as children, “It’s all in your head,” they were not completely incorrect.  Although our actions do play a huge role in the outcome of our lives, it is our decisions surrounding those actions that matter the most in the end.  After all, many people cannot say that they achieved any real success without first thinking it were a viable possibility.

Applying the Concept
You can certainly apply this to your weight loss and fitness journey.  Simply put, you can’t expect to be successful if your head is filled with all the reasons why you will fail.  Being aware of what has caused you to fail is important so you can avoid the same pitfalls.  However, focusing on the fact that “you always fail” will just set the expectation and ultimately the result…
Instead, you need to focus your thoughts on achieving your goals (what does that look like?) and believe it’s possible.  How?
Read success stories of people like you.  If Dover Personal Trainers can do it so can you! (Check out some GREAT ones right here)
Surround yourself with people who were where you are, and have achieved the success you desire.
Engage with people that support your goals and want to see you succeed…You can plug into our Accountability & Support group meetings!
It’s time to start choosing and believing in YOU.  We’re behind you all the way at Breakthrough!

Chris Gray Dover Personal Trainers

Owner, Breakthrough Personal Coaching & Wellness

They’re probably appearing all around you—New Year’s Resolutions. “I’m going to lose weight.” “I’m going to be on time.” “This is my year to get organized.” I’ve joined a gym and I’m going to go three times each week.”

Dover personal trainer want to know What do all these New Year’s Resolutions have in common? That’s easy: they will all be forgotten in a few weeks, if they haven’t been already! In their place will be old habits, old results, and the same old uneasy feeling of guilt and failure. In fact, when Franklin Covey polled more than 15,000 of their customers, they found that four out of five people will eventually break their resolutions. And even more shocking, one-third of them won’t even hang on until February!

Dover Personal Trainers want you to Ditch the Resolution
Making New Year’s resolutions is such a strong tradition in our culture that it is unusual to find someone who doesn’t make some kind of decision to change when the New Year rings in. But when you stop to consider the dismal outcomes of making resolutions, perhaps that unusual person is onto something. We think so, which is why we are recommending that you ditch the resolution.

Dover Personal Trainers tell you Why New Year’s Resolutions Fail
Lack of vision and planning are two of the biggest reasons that New Year’s Resolutions fail. We are creatures of habit. In his book, ‘The Power of Habit’, Charles Duhigg explains that these habits are literally hard wired inside your brain. In fact, if you were to have a brain scan, your habits would be visible. Your habits are physical pathways that your brain enjoys traveling, because they are familiar, and it requires little energy. Since your brain is always interested in conserving energy, changing habits is not just a simple act of changing your mind; you literally have to rewire your brain, and create new neural pathways.

Success Tips from Dover Personal Trainers 
Instead of a New Year’s Resolution approach your goals and aspirations in 2016 with these success tips instead.
Pick one. Choose one specific area that you would like to change, and focus on that area for several weeks.
Start small. Set a goal, and then break it down into manageable chunks.

Plan for roadblocks. The solution is to anticipate rough times and have a strategy in place to deal with it.

Make it visual. Get a large calendar and hang it in a prominent place. Every day that you successfully fulfill your new habit, make a big, red X on that date.

Having a visual cue of your past success will motivate you to keep working on those new neural pathways.

Be clear on your “why” If you don’t have a strong “why” in front of you, you will not achieve the life change that you desire.

The good news is that while the old habit circuitry in your brain will never go away, you can build new circuits that will eventually become as strong as the old ones. When this happens, you have not just made and kept a New Year’s Resolution. Rather, you have changed your life.

Chris Gray Dover Personal Trainers
Breakthrough Personal Coaching & Wellness

Have you noticed? Fall is in the air! School is back in full swing, the leaves are turning and the temperatures are starting to cool down.
Fall is a perfect time to get outside and enjoy being active in nearly perfect temperatures. It is easier on the body to be active outdoors when the temperatures are mild. We are between the uncomfortable heat of summer and the chill of winter, Dover Personal Trainers know it makes sense to take advantage of the weather and head outdoors!

Another important reason to be outside right now is the vitamin D factor. If you live north of Atlanta, it is impossible to get enough vitamin D from the sun between the months of October and March, regardless of how much time you spend outside. 1 Dover Personal Trainers want you to Do your body a favor and give it a vitamin D boost by spending some time being active outdoors!

Dover Personal Trainers bring you some fun and healthy activities that you can enjoy while taking advantage of the daylight and nice weather that we have left:

Rake Leaves: This is a surprisingly strenuous activity! It will get your heart rate up and give your upper body a serious workout if you go at it with gusto! Enlist the kids to help you, and rake and play in the leaves for an afternoon. You will be healthier and your yard will look great!
Tip: be sure to change your raking hands (right to lefty, lefty to righty) every 5 minutes or so to maintain balance through the body.

Pick Apples: Another great family activity is apple picking. Few things say fall like a bountiful harvest. Apple orchards often have quaint gift stores and may even offer fresh apple cider and hayrides. Search online for an orchard near you and spend the day outdoors with your family and friends.
Caution: Just one glass of apple cider (lots of sugar!) and steer clear of the candied apples!

Take a walk: the best way to enjoy the brilliant colors of fall is to take a long walk. It’s a great way to see the beauty up close and personal. Places to walk include nearby parks, nature preserves or hiking trails at a lake.

Ride bikes, play touch football, and get involved in other sports: The cooler temperatures are invigorating. This is a great time to pick up some new fun activities or resurrect some activities that you might have neglected for a while. Bike riding can a blast! Grab some friends and take a spin!

Visit Farmers’ Markets: It’s harvest time for many foods, so head out to your local farmers’ markets for some fresh and healthy selections. If you find a great deal on bulk items, consider bringing it home and putting it in the freezer for later.
Caution: Just because it came from a farmer’s market, doesn’t mean it’s organic…Get to know your farmer.

Find a Pumpkin Patch and Corn Maze: if you are up for a little adventure, how about visiting a corn maze! This is a great way to get in a good walk while exercising your brain as well! Often, you will find local farms that offer both a corn maze to enjoy plus a chance to choose your own pumpkin. Go with friends to make it even more fun!

Enjoy your fall by taking the time to get outdoors and enjoy the daylight and nice weather that we have left! Soak up some vitamin D and make some memories with friends!
Sources:
1. http://www.womenshealthmag.com/nutrition/vitamin-d-benefits

 

Chris Gray
Dover Personal Trainers

Owner, Breakthrough Personal Coaching & Wellness