17- Fall Fitness Goals: Finding Your Strength and Passion

As summer winds down and fall approaches, it's the perfect time to refocus and set new fitness goals. In this episode of Miles from Her View, powered by KatFit Strength, we're diving deep into how you can make the most of the fall season to achieve your fitness ambitions. Whether you're looking to build strength, master new skills, or reignite past passions, we've got you covered!

In This Episode:

• Strength: Discover strategies to increase your overall strength or hit new personal records in your favorite lifts. We'll share inspiring stories from clients like Emily, who achieved a 50-pound deadlift increase in just three months, and Jake, who set a new bench press record while balancing a busy work schedule.
• Skill(s): Looking to perfect a pull-up or master kettlebell swings? We break down effective training tips and real-life success stories from clients who transformed their skills and confidence.
• Something New: Ready to try a new fitness class or activity? From yoga to boxing, we'll guide you on how to explore and integrate exciting new workouts into your routine.
• Something You’ve Enjoyed in the Past: Revisit activities that once brought you joy and see how reconnecting with them can boost your motivation and overall fitness.
• Adding Cardio to Your Normal Strength Training: Learn how to blend cardio with strength training to enhance cardiovascular health and add variety to your workouts.
• Hitting a Given Load on Certain Lifts: Set specific targets for lifts like squats or bench presses. Hear from clients who achieved impressive results by focusing on targeted load goals.
• Adding Reps Each Month: Discover the benefits of a progressive approach and how clients like Sarah increased their endurance and strength through incremental rep additions.
• Lifting 4 Days Per Week: Find out why sticking to a consistent lifting schedule, regardless of intensity, is key to building discipline and achieving long-term results.

Why Listen? This episode is packed with actionable insights and motivating success stories that will help you set and achieve your fall fitness goals. Whether you’re a seasoned athlete or just starting out, you'll find inspiration and practical tips to elevate your training.

Call to Action: Tune in to learn how to turn your fall fitness goals into reality. If this episode resonates with you, share it with friends who might also be looking to make the most of their fitness journey. And don’t forget, the doors to my signature KatFit Strength program are open—reach out to start your transformation with a supportive community dedicated to your success.

Listen now and let’s embrace fall with a renewed focus and passion for your fitness journey! 🎧🍁

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Transcript

0:00

To another episode of miles from her view, powered by KatFit strength. I'm your host cat. And today we're diving into one of my favorite topics, goal setting, but more specifically, how to. fitness goals for the fall. Don't worry. I'm not someone who is ready to break out fall decor, pumpkin spice, or anything like that in August, but I'm a planner and August is basically the Sunday of the summer months. So this is the perfect time to start planning how you want to feel and what you want to achieve as we head into the final months of the year, September, October, November, all the way up until the new year. So fall is one of my personal favorite seasons for training, even though it is a chaotic time where the kids are going back to school, fall sports are starting for all businesses quarter four. So there's a lot of projects that are wrapping up in, you know, the world of business training is something that can really help you give some focus and get some love back to your body during the hustle and bustle. And it helps you feel really proud at the end of the year with the decisions and the progress that you've made. For me, I love. The cooling temps after hot, hot summers and the humidity and slogging away and all of that. It is nice to feel the cooler temps and see all that hard work that you've put in. No matter where you are with your fitness goals, I really want to encourage you to own this time of the year. All is not lost. So you, if you're listening to this, And you set goals eight months ago during New Year's Eve or even on New Year's Day that this was going to be the year that you are finally going to step in and insert whatever goal for your fitness, your strength, your conditioning, your nutrition, whatever it might have been. Know that This is not the time to kick it in hyperdrive. This is the time that you want to own wherever you are in your health and fitness aspirations. And it's time to get really clear on them. And if you're like me, I love having a focus. It really helps me show up to different sessions, different weeks, months. So it allows me to know exactly what I'm working on and it breaks down the larger goal. So let's dive into talking about some potential goals you might want to explore for September through the new year and how you can achieve them. Remember having a strong why behind your goals is also key. Um, great thing to have because it helps you make the process really enjoyable. All right, let's dive in deeper into some specific goals that you're, you could possibly want to consider. And each of these goals offers a unique way for you to challenge yourself and make the most of your training during the fall. I also want to share some inspiring stories from past clients and current clients that show you what's possible if you commit to a goal. All the names haven't changed and very little bit of their stories have been told, but just certain points about the goals that they had. that they have had and they worked towards. All right. The first goal is gaining strength. So if you're looking to increase overall strength, this might be the perfect season for you to start to focus on that. Understand exactly where you're at with different lifts and then build on that, build on it in a progressive manner with your strength training, whether it's deadlifting more than you ever had before, or bench pressing more, um, Find what you want to work on and really make that your goal. It can be really rewarding to see that, Hey, I can lift this. I can push this way, pull this way. It's a huge ego boost. And for example, one of my past clients, Sarah came to me wanting to increase her squat strength. Through consistent training and smart program, she went from barely able to squatting her body to hitting a solid 140 pound squat in a few months. Now, not only did she gain physical strength, but her confidence went through the roof. Providing that strength training is just as much as mental gains as it is a physical once, and trust me, she is. still crushing it. Another goal can be skills. So one of my skills and admittedly I am still working on that is to be able to do multiple pull ups without assistance. So that's what I'm dialed in on. Yes, it's incorporated in my overall strength training, but I'm focused on breaking down that lift to develop the strength and the skill to be able to do that. And I know it will be empowering to go from being able to do zero to multiple reps. Fall is also a great time for you to try something new. Like check out a new fitness class, yoga, or even dancing different ways to move your body. It's a great break from a fitness ride to just step outside of your comfort zone and do something new. Or maybe something you've always wanted to try. It keeps your workouts fresh and challenges your mind and body. Another goal that could be good is starting something you've enjoyed in the past, like revisiting activities that brought you joy and can reignite your passion for fitness. So like if you used to love cycling, hiking, or playing a sport, now might be the perfect time to pick it up again. And it's great way to reconnect with what you love and make exercise feel less like a chore and more fun. Another goal might be adding cardio to your normal strength training. So they go hand in hand and Sometimes you start with strength training. Sometimes you start with cardio, but incorporating cardio into your routine is great for improving cardiovascular health and adding a variety into your workouts. So whether it's going to be running, swimming, or high intensity interval training, cardio can complement your strength training and help you achieve more balanced fitness. All right. Another one is hitting a given So hitting a certain target of weight in certain lifts. So this kind of goes with building strength, but it's a little bit specific. Okay. So over the winter months, I was really focused on hitting a hundred plus pounds in my bench press. It was something that I wanted to chase and I focused on that. It was very intentional with my bench press and how I progressed with it. So I had a clear goal. I had a plan to work toward that. And it was really cool to enjoy the different milestones that happened and celebrate the small victories. I have hit it. It's amazing. I love it, but you can do that. And it can also help reinvigorate your current strength training plan. Another goal to look at is adding reps each month to certain exercises. This is more of a progressive approach and it's fantastic for building endurance and strength. So, for example, if you start with 10 push ups, maybe try adding one rep per week. By the end of the month, a few months, you're going to be amazed at how much you've progressed. It doesn't have to be starting with a number 10. Maybe you're starting with the ability to do zero push ups. Totally fine. Challenge yourself, meet yourself where you're at and get clear where you're at and elevate yourself from there. The final one is lifting four days a week or increasing the amount of times you lift. You don't have to hit the four days. So choosing with that frequency and sticking with it, regardless of the intensity, helps build consistency or discipline. So whether you're lifting for a heavy, you know, or focusing on lighter, higher rep sets. Committing to a schedule keeps you accountable and helps you make steady progress. So one of my clients, Jenna, we'll use that name, found that sticking to a four day, four day a week schedule, even when life got busy, was the key to maintaining our progress and staying on track. Remember, all these goals aren't just about the end result. They're about the journey and enjoying the process. The goal itself should be clear, but you should also have a reason behind it. Your why. It's really important to understand why you're pursuing this goal. It keeps you grounded and motivated, especially when things get tough. Your why should resonate deeply with you, whether it's improving your health, gaining confidence, or simply just enjoying the challenge. And trust me, a strong why helps you stay committed to that process, even when it's not easy. My why is super deep. I'm going to say it's a little complex because it has built over time. And when I think about it, Yes, there are days I don't wanna work out. I revert to my toddler self and I kick and scream the whole way to either the trail head into the weight room, whatever is on the workout for schedule that day I kick and scream the whole way, but I know what's driving there. Me there is my why. So, and it doesn't have to be this beautiful, profound statement written down. For me, when I started moving my body again in a fitness capacity after my second child, my why was just, I'm worth it. I just kept repeating that to myself as I'm worth it. Anytime I didn't feel like showing up to a workout, I said, I'm worth it. Was every single workout a 40 minute, a 90 minute? No. No. But those. Words triggered my why and helped push me to show up to that workout and meet myself where I was at. As we head into the fall, I want you to embrace that journey, set clear goals, understand your why, and enjoy the process. Whether you're working on strength, learning a new skill, or just trying to stay active, remember each step you take is a step towards a better you. And speaking of support I want to speak to you about KatFit strength. So if you're looking for a program that can guide you through your fall fitness journey, check out KatFit strength. Whether you're aiming to build muscle, improve your endurance, or just stay active, KatFit strength offers personalized coaching, a supportive community, and a structured plans to help you reach your fitness goals. With expert guidance and a variety of workouts tailored to your needs, you will be set up for success, not just for the fall, but beyond. So why wait? Join CatFit Strength today and start your journey towards a stronger, healthier. Thanks for tuning in to Myles from Herveo. I hope this episode has inspired you to set some meaningful fall fitness goals. If you found this helpful, share it with a friend who might need a little motivation. And remember, the doors to my signature CatFit Strength program are now open. Let's make this fall the season you take charge of your fitness journey. Until next time, stay strong, stay focused, and keep moving forward.