Maintaining a Healthy Lifestyle Leading into the Fall

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Autumn has arrived and many of you may think “Is this where my summer body falls?”

It doesn’t have to be! We’re going to create a simple list to help prep for our months of hibernation.

What better place to start than with food. The topic is too large to go in depth on, but we’re going to strike some key factors.

These are our proteins, carbohydrates and fats! Each of these are further subdivided but for this article we will generalize them. The majority of our calories are comprised of these 3.

To oversimplify:
~Protein will aid in your muscular repair.
~Fat will aid in your hormone production and regulation.
~Carbohydrates fuel us but, when consumed in excess, lead to fat gain as storage for required future bursts of energy.

NO particular macronutrient is more important than another by default, but there are ways to optimize their nutritional value, resulting in muscle gain or weight loss when done correctly.

All 3 are required by the body to comfortably pioneer its way through life.

Micronutrients: vitamins and minerals
All are crucial in shuttling various materials throughout the body, but as we enter the age of what feels like perpetual darkness for a 9-5er we have to remember to especially up our vitamin D intake.
Vitamin D deficiency has been linked to multiple sclerosis, depression, weak bones along with many other issues, making it a priority in our fall/winter months.

Remaining active and mobile in the fall is setting you up for success in the winter months! If routine is established now, we can continue on autopilot through the winter instead of attempting to pull one out of the frigid air.

Training should be (at least):
~Muscular stress once a week (weights, boot camp, group classes etc)
~Cardiovascular stress once a week (spinning, running, stairs etc)
~Flexibility/yoga/manual therapy once a week

This is crucial and a base line for a maintenance routine.
This is the minimum and I cannot stress this enough.

Muscular stress will strengthen the muscles and bones.
Cardiovascular will pump the heart up increasing overall efficiency.
Flexibility/yoga/manual therapy are self explanatory but also more prominent in our lives as we become constricted by clothing and lack of movement.

Advanced Principles for Training!
Sometimes following the latest program is not necessarily the best option for your individual situation without some modification.

Personalize your routine! Nobody knows your body like you do. When you are aware of issues with constant patterns (ie. poor desk, sleep, standing posture) then you should be working to counter those patterns in the gym and with stretching/manual therapy.

Train according to your life. Since becoming a massage therapist, I’ve had to shift my training to an entirely different head space. Training constantly became more difficult due to professional, family, social obligations, so don’t decimate yourself without justification. Take care of your body!

Above all else, have fun with it! If training feels like pulling teeth, you’ll be less inclined to do it. Keep trying different gyms, classes and methods to keep yourself moving! The gym might not be everyone’s happy place, but your body still needs exertion!

As school picks back up, many of us find ourselves falling into into patterns revolving around our children or jobs as we rally towards the quarter end.
As a RMT, I’ve had to “dethaw” many a body in the January months. Please stay active and mobile so we can save your benefits for big problems!

Learn more about Massage Therapy and how Peter Nassif RMT can help!

Peter Nassif



Peter is a graduate of the Sutherland-Chan School of Massage Therapy. He uses techniques such as Swedish massage, joint mobilizations , rhythmic mobilizations, lymphatic drainage, and favors fascial work, which creates symmetry within the body and addresses long-term musculoskeletal issues. Peter has competed in competitive body building and is practicing what he preaches as he strives to inspire everyone around him.