October is a time of transition. The days are getting shorter, darkness is setting in earlier, and for many, motivation is starting to wane. It's normal to feel a little tired or even depressed due to seasonal depression.
We want to stay in our corner, under a blanket, with something comforting to drink... and it's okay to allow ourselves these cozy moments.
But, this is also when maintaining a health routine becomes even more important .
By continuing to move a little each day, eating well, and taking the right supplements, you're helping your body (and mind!) power through fall. And most importantly, you're proving to yourself that consistency is key, no matter the season.
Essential supplements to boost immunity this fall
In the fall, your immune system is put to the test: decreased light, temperature changes, viruses circulating more… This is the time when it needs a boost the most. Here are my essentials to give it the support it needs:
Vitamin C + Zinc : an essential duo to support your defenses and reduce the symptoms of colds or the flu.
Probiotics : essential for maintaining healthy intestinal flora, which plays a direct role in your immune system.
Vitamin D3 : With less sunshine, vitamin D becomes essential to keep your energy, morale, and bones strong.
Quick tip: Incorporate your supplements into your morning routine with a protein-packed breakfast or a hot latte. You'll see, it quickly becomes a cozy ritual you won't want to do without.
Move a little, often, even in autumn
When the temperature drops, the desire to exercise often disappears with the sun. Yet, regular exercise remains one of the best ways to maintain your energy and morale.
You don't need endless sessions: 20 minutes is enough to wake up your body, release endorphins and counter seasonal fatigue.
Even a simple 30-minute walk outside lets you enjoy natural light, which is essential for avoiding the fall blues. And if going outside seems too difficult some days, a few stretches or deep breathing exercises at home can make a huge difference.
Feed your mind too
Taking care of yourself in the fall isn't just about what's on your plate. Your mind also needs small wellness habits to stay motivated.
Writing down your gratitudes or intentions each week helps your brain focus on the positive.
Create a fall playlist to make your workouts more enjoyable (and cozy).
And why not plan a comforting yet healthy meal with your loved ones, like homemade soup with a protein boost? It's the perfect combination of warmth, pleasure, and balance.
October's Featured Recipe: Carrot Cake Protein Muffins with Cinnamon
There's nothing like a healthy treat to warm up your fall days! These protein muffins taste like carrot cake, but without the guilt.
Ingredients (6 muffins)
- 1 cup grated carrots
- 2 eggs
- ½ cup unsweetened applesauce
- 1 scoop of Shop Santé protein (vanilla or cinnamon)
- 1 cup oat flour
- 1 tsp cinnamon
- ½ tsp nutmeg
- 1 tsp baking powder
- 1 tbsp maple syrup (optional)
- 2 tbsp chopped walnuts (optional)
Preparation
- Preheat oven to 350°F (175°C).
- Mix the dry ingredients in a bowl.
- Add the eggs, compote and grated carrots, combine well.
- Divide into muffin tins and bake for 18-20 minutes.
- Let cool and enjoy with a hot latte!
Gourmet tip: Enjoy them with a Pumpkin Spice Protein Latte or a cinnamon latte. Add your morning supplements and you've got the perfect combo: comfort + sustained energy.
Your weekly health and motivation checklist
Because a good resolution is always easier to follow when you have a clear plan, we've prepared a handy checklist for you to download in PDF (available for free). Print it out, stick it on your fridge, and stay on track throughout the fall.
Download here
Conclusion
Fall isn't an excuse to give up: it's the perfect time to build solid habits that will last you all winter.
Check off your checklist every week, enjoy your protein recipes, your cozy moments... and you'll see your energy (and motivation) stay at its best despite the season!
Prenatal & Postpartum Coach ( @carlakay.fitness )
