Finding Your Fall Flow: Simple Ways to Reset Without Burnout

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By Coach Michele Smits, Certified Holistic Nutrition & Health Coach

If summer left you feeling a little off-track with your health habits, you’re not alone. Warm months often mean looser routines and more fun and summer indulgences.Who doesn’t love to go stand in line in the warm summer air and get an icecream cone? As we step into fall, it’s the perfect time to reconnect with healthy habits. I don’t mean an extreme overhaul, but instead with a rhythm that feels balanced, doable, and real.

I am talking about what many people crave, balance where you can feel grounded, energized, and like yourself again. Do you feel that?

Step 1: Reconnect Through Gentle Movement

Movement doesn’t have to be intense to be effective. Start small:

Take a short, intentional walk each day — even 10 minutes around the block.
Stretch while your morning coffee brews or pop music on and dance while making dinner.
Observe how movement affects your energy, sleep, and mood.

Coach Tip: Tracking how you feel, not just how much you move. See how your motivation and will to continue produce results for you instead of the quantity of how much activity you did.

Helpful Finds For You:

Step 2: Eat Simply, Not Strictly

Fall is full of flavor — crisp apples, roasted squash, earthy greens. Forget strict diets and meal planning. Just focus on eating healthy food more often, than something that is not healthy. Pop into your local farmer’s market so you can fill your plate with seasonal fruits and vegetables.

Keep meals simple: roasted root veggies, warm soups, or fresh salads.
Enjoy your favorite fall desserts without guilt; apple pie, pumpkin bread. YUM! It’s about balance, not being extreme.

Try This Fall Salad:
Arugula, thinly sliced pears, goat cheese, fresh lemon juice, olive oil, salt, and pepper. Toss and enjoy. I LOVE this one. Adding some craisins and nuts would kick it up a notch for sure! I paired it with some rotisserie chicken. It was a delicious lunch. It could even be an awesome dinner for those nights you need something fast at home, but need something healthy, instead of grabbing takeout.

Step 3: Create a 5-Minute Evening Reset

We often get caught up in meal plans and movement and end up neglecting the need for peace.

Try this nightly ritual:

Phone down
Two minutes of deep breathing or gentle stretching
Reflect on one thing you are grateful for

Pay attention to any changes you might notice in your stress levels, how fast you fall asleep and sleep quality from this simple practice.

Coach’s Corner

Final Thought

Balance isn’t built overnight — it’s built one small, intentional choice at a time. This fall, move with purpose, nourish simply, and protect your peace and enjoy the season and it’s treats without guilt or feeling you have to be extreme. Remember to focus on balance and not being burned out.

Let’s break this huddle, get back to life and….

CRUSH IT!

Coach Michele Smits

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