Shake things up this autumn

OK, so summer is coming to a close, and you’re switching the t-shirts for the sweatshirts and the flip flops for the boots. Now the nights are getting darker and it’s starting to feel a bit gloomy, do you wonder how you can keep your summer buzz going?

Rather than wishing for the past, or the future, work with what you have now. Shake things up a little. Here are some suggestions for your fitness, diet and mind:

Your fitness

Go up a bib colour: Whether it be from a blue to a red, or from a red to the dreaded green – even if it’s just for one session. You’ll find that it’s not as tough as you think and you may even surprise yourself. Remember that our instructors are there to pitch the class at the right level, so if you are worried about being the slowest runner or the least strong on the exercises don’t worry!

Check out other BMF venues. Look at where else you can try BMF and add a bit of variety to your sessions. In most towns and cities we have a choice of venues and if you travel further afield for work or pleasure you can try BMF in another part of the country. You may even find that the class times work better for you, or that you prefer the layout or scenery of those parks.

Try an event. Did you know BMF runs an obstacle race called The Major Series? The autumn events are coming up, and BMF members can get 20% off for a limited time. To redeem your 20% off, simply enter the promo code BMF814 when booking online.The great thing about The Major Series, unlike Spartan or Tough Mudder, is that it’s accessible for ALL and NO extra training is necessary. If you can get through a blue class you are perfectly able to do the 5k Major. If you are a red devil or a green machine then you will be fine to get through the 10k and maybe have a focus on finishing in a particular time.

Your diet

Eat an Apple: Research from Pennsylvania State University found that people who ate an apple before lunch consumed nearly 190 fewer calories at the meal than those who'd taken in the same number of calories in the form of applesauce, fibre-fortified apple juice, and plain apple juice.

Don't Skip Meals: Lots of people skip meals in an effort to lose weight or to "save their calories for later" but this is not a health-promoting strategy. Skipping meals can really mess with your blood sugar: It's much better for you to eat three balanced meals each day and to have wholesome snacks in between if you are hungry. The most commonly skipped meal is breakfast, but most people feel better when they eat something in the morning (note that a cup of coffee does not count as breakfast). Eating something that contains protein, fat, and carbohydrates in the mornings will make you feel better, and make sure to eat a proper breakfast on the mornings that you exercise.

Have a Few Walnuts: If you're feeling tired, consider an unusual suspect: your liver. Thanks to the fatty, carb-heavy diets, millions of adults are increasing their odds of liver inflammation. Fatigue and low energy levels are early symptoms of nonalcoholic fatty liver disease. So, to help prevent or reverse it, try eating some walnuts daily. They contain liver-healthy omega-3s. In general, try to replace junk food with fruit, vegetables, fish, and whole grains.

Your mind

Wake Up with a Plan: If you overuse the snooze button, try this: When the alarm goes off, get out of bed and into the shower. And while you're there, try to remember yesterday's headlines. A combination of physical and mental activity will activate your brain. Also rather than dwelling on how awful you're feeling, make a goal you want to achieve before lunch.

Slow Down: Slowing down can do wonders for your mind and your body but many people don't allow themselves to slow down. We're all so accustomed to racing around and trying to complete so many tasks each day that we typically deny ourselves the downtime required to de-stress and recharge. In addition, many of us are seriously over committed...know that it's really okay to say "no" sometimes! If you find "slow down" time impossible to come by, try this: Close your eyes and take 10 very slow breaths in and out whenever you are feeling anxious or overwhelmed.

Do something you’ve always wanted to do: Have you always thought about learning a foreign language, or playing the guitar? What about singing in a choir, or painting a masterpiece? Find out where to learn or perform, and get on with it. You don’t need to be planning your next holiday to have something to look forward to. Be challenged and have fun meeting new people. If you’re stuck for what really floats your boat, how about asking your BMF buddies what they like doing. You never know, they might already be in a choir you can join.