How to Start a Fall Fitness Plan That Works 

run like the wind

Fall is here and you’re ready to get back to basics. That includes getting started on you’re fitness routine, but where should you start? Moreover, how do you stay disciplined and keep going long term? Well, I’m glad you asked!

Here are 5 tips to get you up off the couch and on your way to getting more fit and healthy this fall:

  1. Identify your “why”. Yes, you want to get in shape, but that’s what everyone says. Think beyond that and go deeper. What does being in shape mean to you? Is it just looking a certain way or wearing certain clothes? What do you want to be able to do? How do you want to feel? Will it improve any health issues you may have? How will it impact your loved ones and your life if you were more fit. WHY do you want to get in shape?
  2. Set action-oriented goals. You want results but getting those results requires action. Simply saying that you want to lose ten pounds, for instance, is not enough. How are you gong to make that happen? What are you going to do? So, a better goal might actually be something like, “I’m going to workout 5 days per week for forty-five minutes,” or “I’m going to go for a 20 minute walk during my lunch break every workday.”
  3. Include timelines and end periods. Your ultimate goal is to create healthy exercise habits that last a lifetime but you have to build those habits first – one training day and one workout at a time. Creating monthly or quarterly goals can help you to stay focus for a set period of time while giving your body (and mind) time to change accordingly.
  4. Log your workouts. Let’s face it. You’re not going to be able to remember and track your workouts and important info like the weights you use, your level of effort, how you feel, etc. in your head. Keep a notebook or use an online program so you can see how much stronger, faster and better you’re getting.
  5. Start slowly. This may be the most important tip of all! You may be tempted to go all out on day one but you have to give your body time to adapt to all the stressors of exercise. Less is definitely more so working out until you can hardly move early on can lead to discouragement or even worse, injury. Instead, focus on developing consistency and proper form rather than high intensity and high volume in the first few days and weeks.

Take your time and have fun discovering ways to move your body. If you need help getting started, feel free to shoot me an email at

Tami(at) and let me know your questions.

3 Stretches You Should Do Each Morning

In my last post, I talked about the importance of creating a strong morning routine. Stretching is a perfect addition to any morning because it helps to increase your alertness and blood flow, decrease aches and pains, increase your energy, and it’s  even been shown to reduce your risk of heart disease by making your blood arteries more flexible.

These are my top 3 morning stretches.

FORWARD FOLD. Your lower back, hips and hamstrings will thank you for this yoga-inspired stretch.

DO IT: If your back is healthy, stand with your feet hip width apart then engage your glutes and abs as you slowly reach for the ground. Bend your knees as necessary. If you need more support and control, sit on the floor and reach forward towards your shins or feet. You can also sit with your back against a wall or use a strap if you need more assistance maintaining the position. Be sure to hinge from your waist instead of simply rounding your back over.

CAT/COW. Just about everything we do is in front of us so it’s good to include movements that open and stretch the front of the body, too.

DO IT: Kneel on all fours, or stand and place your hands on your bed or dresser. Keeping your shoulders down away from your ears, gently alternate rounding and then swaying your back to open your chest. Extend the movement all the way from your head to your tailbone to mobilize your spine as possible.

SIDE BENDS. Stretching the sides of your body can help to bring balance by lengthening the muscles between your ribs (intercostals), as well as your abs, hips and thighs. This can improve your breathing and your digestion, as well as relieve muscle tension in your neck and improve your posture.

DO IT: Sit comfortably on the side of the bed or on the floor. Inhale and raise one arm up above your head beside your ear. As you exhale, keep that arm up as you slide the opposite hand out along the floor or bed and gently lean to to side. Don’t let your buttocks come up as you lean.

Our signature WFF Mobility Drill is a great way to get your morning going, or to add to your exercise warm up. Check it out here .

Tami is the owner of Wildfire Fitness in Portland, OR. When she’s not helping people live fit, she enjoys sci-fi, growing orchids and doing burpees.

Water Alarms by Tami from Wildfire Fitness

You’ve heard it before. You know you need to do it.

Drink more water!

But, you’re super busy and your days get long and you simply forget. Next thing you know, it’s bed time, and the last thing you need to do is chug a gallon of water so that you stay up all night going to the bathroom.

So how do you keep yourself hydrated like a boss? Set alarms! Use your phone, computer or tablet to remind you to drink up. Just be sure it’s the device you have nearest to you the most (so you see and/or hear the alarms), then set them to remind you to drink a couple of cups every two hours or so. Start early by drinking a cup or two of lemon or apple cider vinegar-infused water as soon as you get up as a simple way to set your intention on making healthier choices for the day. If you start hydrating at 7 AM for instance, you’ll have twelve cups of water down by the end of the day at five.

I’ll talk more about starting your day strong next time. Until then, visit me on Instagram and check out my post showing how I like to hydrate with Fire Brew in the morning. Then, leave a comment and share how you’re keeping on track and reminding yourself to drink your water throughout the day.

In good heath,  Tami

Tami is the owner of Wildfire Fitness in Portland, OR. When she’s not helping people live fit, she enjoys sci-fi, growing orchids and doing burpees.  She’ll be writing a fitness column here on our site every couple of weeks so check back and see what Tami has to say!