ELLISE

HEALTH AND WELLNESS IN EVERY SEASON – FALL INTO BETTER HEALTH THIS AUTUMN WITH EFR COACHING.

AS WE ARE NOW IMMERSED IN EVERYTHING AUTUMN BRINGS, WITH COOLER TEMPERATURES AND SHORTER DAYS, IT’S IMPORTANT TO ADJUST OUR ROUTINES TO SUPPORT PHYSICAL AND MENTAL WELL-BEING. FOR THE LGBTQ+ COMMUNITY, HEALTH, FITNESS, AND NUTRITION ARE ESSENTIAL, NOT ONLY FOR PHYSICAL HEALTH BUT ALSO FOR MENTAL RESILIENCE AND IDENTITY-AFFIRMING CARE. THIS SEASON, LET’S EXPLORE HOW WE CAN STAY ON TOP OF OUR GAME, EMBRACING WELLNESS WITH A SENSE OF PRIDE AND SELF-CARE.

Physical Activity – Move to Stay Grounded

This time of year is actually perfect for not only making progress in the gym but surprisingly, outdoor activities too. Whether you’re into walking, running, cycling, hiking, the crisp air and vibrant autumn colours can energise your body and mind.

It can be hard to get motivated to get out for steps in the colder months, at EFR Coaching we now schedule free lgbtq+ group afternoon walks along with our fur baby’s and to grab a coffee every other weekend. This makes getting then colder steps seem like less of a task and something to really enjoy! Whether it’s rain or shine there’s always new and familiar friendly faces and all the puppy cuddles along the way. These Walks are Amazing for both physical and mental wellbeing.

Whether you’ve got a big floofer, a tiny pupper, or just a love for dogs and Autumn walks, come get involved! Meet other like-minded pet parents, get some exercise, and enjoy good vibes with your furry friend. This is a welcoming, safe space for the LGBTQ+ community (and our pups!) to connect, laugh, and make new friends. Everyone is welcome – with or without a dog!

If you’re someone who wants to keep active drop us a follow @ efr_coaching for these upcoming events.

Consider these activities along with getting out walking:

Hiking: gives an amazing sense of achievement. It helps to enjoy and connect with nature while working your body.

Strength Training: Helps with building muscle, getting strong, reduces the risk of chronic illness and osteoporosis. It enhances a sense of empowerment.

Yoga: A meditative way to embrace the season’s stillness while staying active.

Cycling: A fun way to get the heart rate up and take in the autumn season.

Nutrition- comfort and health for the season

Autumn is a time of comfort, and the food this season is nutrient-dense and comforting. Soups, stews, pumpkins, sweet potatoes, and apples are packed with fiber, vitamins, and antioxidants that support your immune system.

Throwing vegtables and chicken into the slowcooker in the morning to save time whilst working or training and having a nutritious meals batched cooked by dinner time. With extra to freeze for another day. It’s a great way to hit our macros without hassle. Having this prepared will prevent the want to grab the Fast food or over indulge in high calorie snacks after a long day of work.

For LGBTQ+ individuals who face higher rates of stress and anxiety, incorporating foods rich in omega-3s (like walnuts and flaxseeds) and complex carbs (such as whole grains and root vegetables) can help balance mood and energy levels.

Here’s a few tips:

Warm Meals: Soups and stews made with seasonal vegetables can provide comfort and nourishment.

Batch Cooking: Make larger portions to save time and reduce stress. As mentioned above the slowcooker is the goat for this!

Mindful Eating: Listen to your body, honor cravings along with what our body needs, and avoid restrictive diets that can trigger unhealthy relationships with food.

Protein and volume eating: Base your meals around a good protein source then build the rest of your meal with volume foods such as good carbs and vegetables for energy and vitamins. Planning your meals this way will keep you satiated for longer.

Mental Wellness – Stay Mindful of Seasonal Changes

Please note, this column is the opinion of the columinst and not that of GNI or Romeo & Julian Publiccations Ltd.

Engaging in any physical activity that affirms your body can help improve body image and gender euphoria. For a lot of people wearing gender-affirming workout gear can boost confidence and allow for fuller movement while staying safe.

The transition to autumn can bring about a dip in mood for some, especially as daylight decreases. Seasonal Affective Disorder (SAD) is real and can disproportionately affect LGBTQ+ folks who already face mental health disparities. It’s essential to prioritize mental well-being this season, recognizing that our mental and physical health are intertwined.

If you’re struggling, consider...

The days are shorter so mood may be low with a lack of daylight exposure. Make the most out of getting a good bit of outdoor exposure during the day, a walk is a fantastic way. Vitamin D is a great supplement during the darker months. There is sufficient research to show that not having enough of the vitamin can lead to depression-like symptoms.

Small group personal training : At Efr coaching we build community. We strive to create an empowering, supportive and encouraging atmosphere within the training sessions with both coach and clients. Working along as a team to make progress. You’ll gain a fitness family. This benefits both your physical and mental health.

Therapy: Connect with LGBTQ+ affirming mental health professionals to support your unique journey.

Community Support: Seek out queer support groups, either in person or online, to stay connected. Loneliness and isolation can be more common as the weather cools, so reaching out is vital.

Building Healthy Habits for the Season

Autumn is an excellent time to reset habits before the rush of the holidays. With less social pressure and more routine, it’s the perfect time to build habits that stick:

Establish a Consistent Sleep Schedule: With the sun setting earlier, aim for consistent sleep, which is key for mental clarity and physical recovery.

Hydrate Well: Cooler temps don’t mean you need less water. Staying hydrated boosts energy, helps digestion, and improves skin health.

Manage stress levels: Managing your stress load is crucial for maintaining overall health and fitness. Regular physical activity can significantly reduce stress and anxiety by releasing endorphins. A balanced diet rich in nutrients supports brain function and can improve resilience to stress.

Body Positivity and Affirmation in Fitness

For many in the LGBTQ+ community, body image struggles are common. Fitness should be about feeling good and embracing your body, regardless of shape or size. Reject any pressure to achieve a certain “look” this season. Instead, focus on what your body can do and how movement can make you feel stronger, more balanced, and at peace.

Remember, fitness is personal, and there’s no one-size-fits-all approach. Queer bodies, in all their forms, are beautiful and deserving of health and fitness. Whether you’re new to fitness or a seasoned athlete, embrace a wellness routine that celebrates your unique self.

As we embrace the autumn and winter season, prioritizing mental wellness, there’s no better time to invest in your health.

This autumn, let your health journey be a reflection of pride – in your body, your mind, and your identity. Take care of yourself in every way, and remember that true wellness is about honoring your whole self! Body and mind.

Let’s thrive this season!

Don’t forget to keep a look out for the date and location of our next lgbtq+ community dog walk on socials.

If you have specific fitness or health questions, send them our way on instagram: efr_coaching