The Season Of The Falling
By Brandon Cheeks
The winter season is synonymous with falling. Leaves have fallen off the trees. Time
fell back. Rain and snow fall from the sky. And, people tend to fall out of shape. As
a personal trainer, I’ve noticed a trend that occurs at this time. From October to
December, clients cancel or don’t schedule consistent workouts. I call this threemonth period the “Fall Off,” when people tend to fall out of shape.
It’s a trainer’s duty to catch the fallen and get them back on track. Over the years, I’ve
seen plenty of excuses why people fall out of shape during the holiday season. Maybe
you’re traveling and forgot to pack workout clothes, or it may be that Mom’s peach
cobbler is addictive. One reason or another, a good trainer and a disciplined client can
prevent the Fall Off. Here’s a list of causes why people tend to fall, and my favorite
techniques to help clients stay or get back on track:
Reason for Falling: “I’ll be out of town and can’t workout.”
Fall Prevention: Be sure to pack a workout outfit. No one enjoys doing burpees or
running a mile in jeans. Before your trip, research gyms/parks in the area. Most cities
have gyms that offer discounted daily rates. If you can’t find one, use a park, backyard,
stairwell, or parking lot/structure to enjoy a creative workout.
Reason for Falling: “I’ll be too busy. I have no time to workout.”
Fall Prevention: Effective time management is critical. Plan workout times to fit into
your daily schedule. Keeping workouts short and intense will ensure effectiveness,
and keep you on schedule for your holiday tasks. Aim for 20-30 minutes per session.
Tibatas are a great way to fit a high-intensity workout into limited time. Typical
Tibata circuits last four minutes. Include two or three circuits with a warm up and a
stretching routine to intensify the short workout.