Stronger Together: Fall Edition
- Riverside Athletic Club
- Nov 4
- 3 min read
“Reset Now, Stay Strong Through the Holidays”
Fall Is a Fork in the Road
As the weather becomes cooler and schedules get busier, it's easy to lose track of our goals. However, fall doesn't have to mean falling behind. At Riverside Athletic Club, we're encouraging you to end the year with strength, focus, and consistency, together. This season, we're here to help you reset, refuel, and remain strong throughout the holidays. In this post, we will explore how to develop better habits during this season while still enjoying the holidays.
Balance Your Plate:
The goal isn’t to diet; it's to fuel performance and consistency. Each meal should include:
Protein: chicken, turkey, eggs, tofu, fish
Fiber-rich carbs: oats, sweet potatoes, squash, whole grains
Healthy fats: avocado, olive oil, nuts, seeds
Color: add seasonal veggies like kale, carrots, and Brussels sprouts
Pro Tip: Try a Fall Power Bowl:
Quinoa + roasted veggies + grilled chicken + pumpkin seeds + tahini drizzle.
Have a Holiday Game Plan:
You don’t need to skip the stuffing or the pie, just avoid going into meals ravenous and unprepared.
Holiday Eating Hacks:
Don’t skip breakfast to “save calories” — it backfires.
Fill half your plate with veggies first.
Stay hydrated (water often fixes fake hunger).
Enjoy treats mindfully, then move on.
You can still indulge in your favorite holiday dishes without overindulging. How can you achieve this? Focus on incorporating healthier choices instead of limiting yourself. Prepare a meal rich in protein and whole foods for gatherings. If you have a large event planned, eat a satisfying lean meal beforehand! This will help you feel full and reduce the temptation to binge.
Training Focus: Keep the Fire Lit
Short Sessions Still Win:
Busy season? Get in, get out, get results.
Even 20–30 minutes of high-intensity training can keep your energy up and your habits sharp.
Quick Circuit Idea:
3 Rounds:
10 squats using either a kettlebell or a barbell
10 push-ups
20 dumbbell walking lunges
30-second plank
15 kettlebell swings
Creating a plan is the most effective way to remain focused. Concentrate on small, achievable goals this season. Try to schedule 2-3 weight training sessions per week, even if they last just 30 minutes. Set step goals and keep moving! Take a walk after meals and aim for 10,000 steps daily. Joining a class or hiring a personal trainer at Riverside Athletic Club is a great choice during this time of year.
Community Challenge: Finish Fall Strong
Let’s rally as a team:
Exercising with a friend or group and having their support can help you stay committed!
And who doesn't enjoy a bit of friendly competition? Participate in our annual "Maintain Don't Gain" challenge!
Join "Maintain Don't Gain!" with a $10 entry fee and your starting weight to enter the jackpot pool! If you lose weight, you'll earn back your money and more! Maintain your weight to get your $10 back, but if you gain weight, you forfeit your entry fee. The first weigh-in is on November 26th, and the final weigh-in is from January 2nd to 5th. Sign up with our Member Services team!
Take a look at our calendar for group classes, bring a friend, and start moving! We’re eager to follow your journey and support you every step of the way!
Post your weekly accomplishments on our social media or tell a staff member your story so we can feature you!
We’ll be watching and celebrating!
Don’t Wait for January
As we approach the holiday season, let’s commit to finishing strong. Each rep in the gym, every nutritious meal, and every mindful decision we make contributes to our overall success. Instead of merely coasting through these festive weeks, let’s embrace the challenge and sprint toward our goals with determination and focus.
Together, we can achieve remarkable things. Let’s support one another and show the strength of our community. The journey may be tough, but with unity and perseverance, we will prove that we are indeed stronger together.
Yours in Health,
Bethany Kienitz
NASM CPT
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