Summer 25′ will be one to never forget for me. My daughter started to make sense and began bossing me around.
My back pack on, is heavy with mutltple change of clothes, snacks, and , bike rides through brooklyn with echoes of “whats that” whats this” coming from her little bike seat.
I made it my mission to take the days and see the summer through her little eyes. Evening strolls have never been better.
With all of that gallavanting, my fitness and health routine became more maintanence than pursuit.
But come Labor Day weekend, the energy in my apartment flipped like a light switch. Summer comes to a hault and the mornings are a cool 55 degrees.
I’ve always loved September for that. From years of school starting post labor day it conditioned me to my last midnight video game playing of golden eye to homeroom on monday morning.
Years of that September conditioning still play out in my life today—that sense of being a bit more organized and structured than those loose summer days.
First Steps: Getting Your Bearings
Hash out your priorities and determine an objective.
Give yourself time—it’s a full quarter of the year left. That’s not nothing.
Determine your time equation: How much time will you realistically have to invest?
If your work is hectic and exhausting, use this season to focus on building habits that you can carry into the new year.
Depending on what you’re willing to trade and what you want—whether it’s minor tweaks to training and diet or a major overhaul in both departments—time is your determining factor.
The Fall Framework: Front-Load Your Efforts
Front-load your energy. Getting closer to the holidays means more get-togethers, end-of-year travel, and general chaos. Start strong now while you still have bandwidth.
Build habits that stick. Whether it’s in the kitchen or at the gym, focus on what you can maintain.
Atomic Habits is still the gold standard for learning how to do this properly.
A simple training protocol paired with one of the many sustainable eating approaches works wonders.
The slow-carb diet is solid and provides flexibility on weekends—because let’s be real, weekends in NYC are non-negotiable.
The goal is to have these habits run on autopilot while you focus on a more challenging program or stricter approach once your in rhythm.
Track the data
Once you’re clear on what the next few months will look like and what you’re willing to trade, you need systems to make it stick.
Go old school with tracking. Grab a notebook or use your notes app.
I say oldschool because i’ve found with more intricate apps and missing some updates can scrap the whole tracking efforts.
Track workouts or food intake, seeing your progress makes all the difference. You can measure what you track, and you can adjust what you measure.
Find Accountability
Buddy up or get professional help.
Start an encouraging group chat, hire a coach, or join workout classes where showing up equals accountability.
An instructor or a coach will push you week to week, and the community keeps you honest. (the’ll help with tracking)
Keep it simple. Don’t overwhelm yourself with too many big changes. Focus on the things that can stick and carry into the new year.
My Autumn Reset Approach
(Steal This If You Need a Starting Point)
My approach involves adopting healthier habits while letting go of some summer indulgences—primarily on the diet side.
This summer, my goal was looking good in sleeveless shirts and shorts. That meant bodybuilding-style workouts, accentuating those muscles while counterbalancing the excess from good food and drinks. I wasn’t at my ideal lean state, but I felt good, and that matters.
For the Autumn I’m switching to movements that make me feel strong and energetic. I’m aiming to trim down a bit for fall but mainly position myself to start the new year on solid footing.
Fall fashion has always been my favorite—layers, colors, the whole aesthetic.
My training will complement that: looking strong, lean, and fitting my baselayers and button downs.
This will mean strong shoulders and back for posture and maintaining the shape of my arms.
For this I don’t need the definition in my muscle for sleveless but I will need the biceps and triceps to look good in undershirts.
I reduce my lower body training since I am not wearing shorts, keeping my quads strong instead of pumped so I can fit my pants and jeans.
I plan on having alot of weekend trips and hangs with friends, so aggresively burning body fat won’t be an option since this takes more strict days and lower energy from the lower calories and increase in cardio
The NYC Advantage
If you’re starting fresh or need a refresh, now is prime time.
Over the past year, I’ve watched New Yorkers pick up running because so many are training for the marathon. There’s incredible energy behind that movement—maybe it’s worth incorporating into your reset.
I’m working with people trying to figure out what’s best for them given their limited time, and how to achieve harmony between a healthy life and a fulfilling one.
Because let’s face it—in this city, if your wellness routine doesn’t fit your actual life, it’s not going to work.
The fall reset isn’t about perfection. It’s about finding your rhythm again, building momentum, and setting yourself up for success when the holiday chaos inevitably arrives.
What’s your fall reset looking like? Hit reply and let me know—I love hearing what’s working (or not working) for fellow New Yorkers trying to figure it all out.