Health/Fitness » Fitness

Get Fit for Fall! End of Summer Fitness Tips

by Ken Hunt
Thursday Aug 16, 2012

Believe it or not the end of summer is almost here, and the fall is fast approaching. Summer is time for traveling, spending long days enjoying friends and family -- often at the expense at the expense of paying attention to our eating habits.

So I thought I'd give you a jump-start on wrapping up your summer and giving you some healthy eating tips to get ready for fall. If you're looking to eat healthier and maybe drop those few pounds that might have crept on when the sun was shining.

Tip #1: Eat Breakfast

I know this seems so simple, but how many times are you rushing out the door and forget this meal? It’s incredibly easy to do, so it is usually my number one tip.

A quick, protein-filled breakfast can start raring your metabolism for the rest of the day. Got only five minutes? Cook up an egg with some lean ham and put it on a whole wheat wrap. Best part? This wrap is completely portable!

If cooking is just not going to happen, then a smoothie is the very best thing to do. Blend yogurt, fresh fruit and a little ice, and you’re good to go. Want something more decadent? Take out the yogurt and replace it with a tablespoon of natural peanut butter.

Tip #2: Enjoy What End of Summer Has to Offer

There are two really great and incredible nutritious foods in season right now: berries and tomatoes. Eating food at its peak is both economically smart and ensuring that you will have the very best tasting produce.

There are endless healthy recipes that utilize berries and tomatoes. Here is one I love:

Quick Cucumber and Tomato Salad
Dice 1 large cucumber into 1 inch cubes
Dice 2 large tomatoes into 1 inch cubes
Chop ΒΌ of 1 medium red onion
Place together in a large bowl

2 tablespoons of extra virgin olive oil
1 tablespoon of champagne vinegar
Salt and pepper to taste
Whisk together, and drizzle over veggies.
You can enjoy this alone or on top of a bed of mixed baby greens.

Tip #3: You Don’t Need to Keep Your Summer Workout Schedule

One of the things I hear from gym members is their schedule doesn’t permit them to go to the gym as much, so they abandon any and all workouts until the following summer. Instead of stopping all together, set a realistic schedule for your fall workouts.

Although it may not be as often or as long as your previous schedule, it’s important to maintain some form of workout. By simply maintaining, you can guarantee fewer pounds gained over the course of a few months.

Can’t make it to the gym? Now that summer is over, the weather in most parts of the country becomes ideal for walking. Take advantage of this. Walking one hour can burn anywhere from 150 to 450 calories, depending on your size and how fast you walk.

Over the course of just a few months, those calories add up! If possible, I suggest you bring an iPod or a radio headset. Try audio books as a great way to catch up on our reading. Listening to music or a radio program will make the time go by faster.

Tip #4: Join a Class

Start taking advantage of the range of classes offered at your gym. This is a great way to get yourself out of the house and working out. In addition, you’ll meet others who are motivated to workout. This is good because often times agreeing to meet at class will increase your odds of getting you in the class.

By following these simple guidelines, you can assure yourself of not only a healthier body but a healthier attitude as well. And who knows? Maybe these simple tips will help get you that body you’ve dreamed of by the time summer rolls around again!

Ken Hunt is the owner of New York and Miami’s Steel Gym, an AFI-certified trainer and a fitness expert with expert advice featured in the New York Times, Compete, Horizon Barcelona, La Cosmopolatina, Men’s Fitness, DailyBurn, SiriusXM and LA Talk Radio, Edge, Ethan Says, IDEA Fitness Journal, Latin Trends and many other health blogs and sites. He travels the US and Europe lecturing on physical fitness and is currently finishing his new book, The Hunt for Fitness. Under Ken’s management, Steel Gym has been named three years in a row the Number 1 gym in New York by the American Fitness Institute; three years in a row awarded the New York Award for Physical Fitness Facilities; has been named one of the Top 5 gyms in the U.S. by Muscle & Fitness Magazine; and has been given the Talk of the Town Award four years in a row for Outstanding Customer Service. Steel Gym is located at 146 W. 23rd St. in Manhattan. Call (212) 352-9876, In Florida, Steel Gym is located at5556 NE 4th CT. Miami. Call (305) 751-7591. You can e-mail Ken at or log onto for more information. You can also follow Steel Gym on and


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