It’s Time To Update Your Fall Workout

IT’S TIME TO UPDATE YOUR FALL WORKOUT ROUTINE, HERE’S HOW

by Nada Abdelkader

There are a lot of misconceptions that we’ve grown to accept about working out and fitness out there. See, one of those misconceptions is the idea that people can only set their minds to “serious about working out” only in January when they set their New Year’s Resolutions.

Naturally, this is basically false. Not only can you be serious about getting fit whenever you want; it’s

actually been proven that the season to get fit is fall, because fall workouts set the tone for the workouts you’ll be holding on to come the holidays.

Don’t wrack your brains about all your old workouts, though. See, they desperately need a few little updates before you go through with implementing them again. And this is our cue to show you these updates!

TAKE IT OUTSIDE

Although working out outdoors seems like an ideal summer image, it’s actually much more feasible in the fall. Once the weather has cooled down a bit, you can put on your best tracksuit and head on out.

Working out outside can also be rather versatile. Since October weather is ideal biking weather, you can break out your bike and look for nearby biking lanes. If you’re not a biking person, you can jog or run and enjoy that oft-mentioned runner’s high everyone keeps talking about. Try running in a park and add lunges or jumping jacks or both to your run. You can also try using park benches for quasi-push-ups too.

HIT UP THE GYM AGAIN

Throughout our self-quarantining periods, we’ve all learned how to adapt to working out from home rather than at the gym. Now that everything’s up and running again, though, you can take your cautionary measures with you and work out at the gym again. Working out at the gym will give your workout system a new setting and a lot of refreshment. Especially, if your gym offers a wide range of activities, like swimming or aerobics, you can implement in your new workout.

CUSTOMIZE YOUR OWN WORKOUT PLAN TO A TEE

When we’re working out on our own, we only have a vague idea of what we’re doing or what we’re supposed to be doing. Whether this works for you or not, though, customizing a workout plan won’t be too bad for your fitness. You can do this through multiple ways. You can contact a personal trainer at your gym or an online coach consulting website, of which there are dozens, or you can download a specialized app. Though methods differ, all three of these will help you build up your ideal workout by incorporating your

“EACH NEW DAY IS A NEW OPPORTUNITY TO IMPROVE YOURSELF. TAKE IT. AND MAKE THE MOST OF IT. “

current diet, how much time you’ll have to exercise on specific days, and your goals over the long run.

GET A FRIEND TO TAG ALONG

The reason our working out and keeping fit plans fail sometimes is that we have no incentive to keep carrying on. And if we do have the incentive, then sometimes we don’t have the motivation.

This is where your workout buddy can come in. When you work out with someone else, you’ll have someone to keep you accountable to your plans. Also, working out never seems like a chore if you’re also spending time with a friend. In fact, it can even be quite fun since your workout buddy can have new fun ideas to pepper into the fitness plan.

SIGN UP FOR CLASSES

Working out can get boring fast. If you keep on your exact routine, no matter how changed or updated it is, it’s bound to eventually become tiring. This is where new classes come in. Everyone has always had a fitness class—whether it’s kick-boxing, pilates, or rowing—they wanted to try before and now is the exact time they should try it. Not only are you already interested, you’ll be helping yourself in the long run too because change-ups like these boost up your fitness plans.

Autumn: CHARMING OR ALARMING ?

Artichoke, Peas & by Soha Darwish Mushroom Orzo Salad Blogger, Food Writer & Menu Consultant Member of UK Guild of Food Writers Serves 4 Diploma in Food Journalism - London, UK A 100% original salad packed with autumn ingredients, it has everything exciting about a good salad: freshness, zingy-ness and an It’s difficult to rave about autumn’s colours and incredible load of nutrients. Just thinking about it beauty while many of us have mixed feelings about makes my taste buds sing -I will proudly add it to this peculiar season, the official end of summer and my beloved salad collection. return to school/work season - nothing to celebrate or be thrilled about in this perspective. This SHOPPING BASKET: reality somehow overshadows the beauty that lies 1 ½ cup orzo pasta, cooked – 4 artichokes – 1 cup within the picturesque colour scheme that leaves frozen peas – 5 mushrooms, sliced – rocket leavesus in awe every year. Ranging from fiery orange, pine nuts - 2 handfuls fresh dill, chopped. mustardy yellow to woody brown. It’s like you’re at a crossroads, either you focus on the sad fact that these DRESSING: lovely plants’ life has come to an end, or think of how ¼ cup extra virgin olive oil – Juice of 1 lemon – ½ their life ended gracefully marking the beginning of tsp Dijon mustard – ½ garlic clove, minced - salt & re-growth for new vibrant shoots and leaves. It is all pepper. in the mind-set, the most powerful element in our life. Choose life over death, challenge over fear; inner STEPS: peace over anxiety. Celebrate autumn with its glory 1. Cut the artichokes into thin wedges, then boil and powerful message - nothing stays forever, enjoy for few minutes until cooked. Strain and rub with the moment and seek beauty. lemon and set aside. 2. In a bowl of boiling water, add the frozen peas So, what is autumn food and its key ingredients? for 3 mins until soft, then strain and set aside. Typically, it includes root vegetables in general, whole 3. Boil the orzo pasta in salted water as per pack grains, legumes in addition to artichokes, pumpkin, instructions, then strain and set aside. and squashes. I will try here to use as many of these 4. Sauté the mushroom slices in a bit of olive oil or ingredients as I can, turning them to wholesome grill them then slice. delicious dishes with autumn classic colours - that 5. In a large salad bowl, mix all ingredients will boost our comfort levels and love us back! together then drizzle the dressing. Enjoy with grilled meat or fish – Tuck in! 48 October 2020

Red Thai Prawns Curry with Squash & Kale Serves 2

A fiery and delicious super bowl packed with autumn’s goodness. I chose to have it here with quinoa, but you can serve it with white/brown rice or noodles. Also, you can go for a vegan version, or have it with chicken, beef or prawns - a very versatile sort of dish!

SHOPPING BASKET:

3 tbsp Red Thai Curry paste - 2 tbsp veg. oil - 1 can coconut milk - 500g prawns - 200g mushrooms - 1 large courgette - a medium wedge of butternut squash - 3 handfuls of kale - 1 small onion, chopped – 1 handful coriander - 1 chunk of fresh ginger - 1 tsp garlic, minced - Soya sauce or Thai fish sauce - salt & pepper.

STEPS:

1. Peel the prawns and devein, keep the heads and shells aside. 2. Using a vegetable peeler, turn the courgette and squash into flat noodles (zoodles). 3. Cut mushrooms into quarters. 4. In a deep casserole, heat the oil and add the curry paste, stir for 30 secs then add chopped onions & garlic. 5. Sauté onions until translucent, then add the prawns’ heads and shells. Cover with water and simmer for 10 mins. 6. Remove shells and heads, then stir in coconut milk and simmer for 2 mins. 7. Add in the mushrooms, kale, and thin ginger sticks. Simmer for another 5 mins. Add 2 dashes of Soya sauce or Thai fish sauce. 8. Lower the heat and stir in the peeled prawns. 9. When prawns turn pink, stir in the vegetable zoodles and a handful of fresh coriander leaves. Turn off the heat. Serve with cooked quinoa. Easy Pumpkin Cheesecake

Serves 8

I just couldn’t pass on the king of autumn ingredients - Pumpkin. I shared a lot of pumpkin recipes before in soups and salads. This time I wanted to see it in a refreshing yet soothing dessert. Weather can still be warm around this time of the year, and a Nigella Lawson inspired pumpkin cheesecake is just perfect and thrilling!

SHOPPING BASKET:

½ pack of Digestive biscuit – ½ cup melted butter – ½ tsp cinnamon powder – 500g pumpkin puree (readymade or roasted in the oven then pureed) – 2 large packs (300g) cream cheese – 1 cup sugar – 4 eggs – 1 cup heavy cream, whipped – juice of ½ a lemon.

STEPS:

1. Start with the base, blitz the Digestive biscuits together with the cinnamon in the food processor until sandy texture. Mix with melted butter, then spread evenly into the bottom of a springform tin pan. Leave in the fridge or freezer until you make the filling. 2. In a blender, mix the rest of the ingredients altogether until smooth consistency. 3. Wrap the outside of baking dish with cling film several times, then with strong foil as a last layer to seal the edges and bottom. 4. Pour the filling in the springform tin over the chilled biscuit base, then place in a deep roasting pan filled halfway with water – creating a ‘Bain Marie’. 5. Bake in a preheated oven at 180 for almost 2 hours maybe less until filling is set with only a small wobble. Take the springform out of the ‘Bain Marie’, remove the foil and leave to cool down before leaving it in the fridge overnight. 6. Serve the next day, you can decorate with cream florets or nothing at all - the colour is just glorious on its own! October 2020 49