From Fright to Fit: Turning Halloween into a Fitness Motivation

Hi there! As you all know (unless you're reading this a different time of the year of course) Halloween is right around the corner! It's a great time to watch spooky films with friends and family, go trick or treating, go out to some Halloween parties and of course…dress up! Finding a Halloween costume can be exciting, as you get to show your creativity and a part of your personality through it. But many of us also struggle with self-image/ body image issues. Although we may really want to dress up as Thor this year, we may not have that rocking bod (or the luscious hair for it). But is all hope lost with Halloween right around the corner? What if we can find a way to shed a few pounds, build up our confidence and rock that outfit we really want to wear this year?

Instead of leaning into our fears, let's use the spirit of Halloween this year to empower us towards a healthy lifestyle!

Not only do we want to look good in our costume, we want to feel good!

Setting SMART Goals

A great way to get results is to have a goal. Think of a goal as the destination. See yourself getting in your car, turning on the GPS, but then not having an address you need to go to. Frustrating, right? That’s the same as not having a goal. What we want to do with a goal is to be as clear about it as possible! We do this by using SMART goals. You may be asking yourself what this is, so I’m here to explain. SMART goals is an acronym, which means: Specific, Measurable, Achievable, Relevant, and Time-Bound.

Here is an example of a SMART goal.

• Specific: I want to be able to comfortably zip up and move freely in my Wonder Woman costume without feeling restricted.

• Measurable: I will track my progress by taking measurements of my waist and hips every week and noting any changes in how the costume fits.

• Achievable: I currently struggle to zip up the costume completely. I will achieve this goal by following a 3-day-a-week workout plan that includes strength training and cardio, and by making healthier food choices.

• Relevant: This goal is important to me because I want to feel confident and empowered in my costume on Halloween night.

• Time-Bound: I will achieve this goal by October 25th, giving myself a few days before Halloween to make any final adjustments if needed.

So, the complete SMART goal statement would be:

"I will be able to comfortably zip up and move freely in my Wonder Woman costume without feeling restricted by October 25th. I will track my progress by taking weekly measurements and noting any changes in how the costume fits. I will achieve this by following a 3-day-a-week workout plan and making healthier food choices."

Writing down your SMART goals on a piece of paper, in the notes on your phone, or whatever other outlet you have is crucial. You want your SMART goals to be top of mind to keep you on track! Review them regularly to stay focused and motivated.

Remember that not one size fits all! You are the artist, start out with a blank canvas and create a beautiful picture.

Motivational Tips

• Find a Costume That Inspires You: Choose a costume that you're excited to wear and that motivates you to reach your goals.

• Track Your Progress: Use a fitness tracker, journal, or app to monitor your workouts and progress.

• Celebrate Small Wins: Acknowledge your achievements along the way, no matter how small they may seem.

• Find a Workout Buddy: Partner up with a friend or family member for support and accountability.

• Make it Fun: Incorporate Halloween-themed workouts, playlists, or challenges to keep things interesting.

• Don't Give Up: Stay positive and persistent, even if you face setbacks. Remember that progress takes time and effort.

Sample Workout Plans

3 Workouts per Week Plan:

• Focus on full-body strength training workouts with cardio intervals.

• Include exercises like squats, lunges, push-ups, rows, and planks.

• Incorporate bodyweight exercises or light dumbbells for beginners.

• Sample plan:

  • Day 1: Full-body strength training + 20 minutes of cardio

  • Day 2: Rest or active recovery (light walk, yoga)

  • Day 3: Full-body strength training + 20 minutes of cardio

  • Day 4: Rest or active recovery

  • Day 5: Full-body strength training + 30 minutes of cardio

  • Day 6 & 7: Rest

5 Workouts per Week Plan:

• Split workouts into upper body, lower body, and full-body sessions.

• Include a mix of strength training, cardio, and flexibility exercises.

• Increase intensity and volume gradually as fitness improves.

• Sample plan:

  • Day 1: Upper body strength training + 20 minutes of cardio

  • Day 2: Lower body strength training

  • Day 3: Active recovery (yoga, Pilates)

  • Day 4: Full-body strength training + 30 minutes of cardio

  • Day 5: Rest

  • Day 6: Upper body strength training + 20 minutes of cardio

  • Day 7: Lower body strength training

Don’t forget your Warm Up and Cool Down!

• Taking those additional 10 Minutes before your workout and 10 Minutes after your workout to warm up and cool down are also important!

• Warm Up: Incorporate Dynamic Exercises (Jumping Jacks, High Knees, Jogging On the Treadmill, Inch Worms, etc). A foam roller can also be of great help to facilitate the muscles in your body to work to maximum efficiency.

• Cool Down: Incorporate Static Stretching, Brisk Walk on the Treadmilll, etc. Getting your heart rate down and working on increasing the flexibility of your muscles is an investment in optimal movement for the future workouts.

Important Considerations

• Consult a Doctor: Before starting any new workout routine, especially if you have any health concerns.

• Listen to Your Body: Pay attention to any signs of pain or discomfort and rest when needed.

• Nutrition: Maintain a balanced and healthy diet to support your fitness goals.

• Mindset: Focus on building healthy habits and a positive relationship with your body.

Conclusion

Now that you’re equipped with this knowledge, let's go out and kick some butt, and have fun while doing so!

I hope as you work on your SMART goals you also remember to find exercises that you find enjoyable. Remember, it’s about the journey, not only the destination. We want to have the map to lead us to our destination, but we don’t want to be too busy staring at it, that we forget to take a deep breath, look around and enjoy the view.

Remind them that feeling confident and healthy is the ultimate treat.

About the Author

Alexander Morrow is a NASM Certified Personal Trainer, ACE Certified Personal Trainer, ACE Certified Group Fitness Instructor, NCSF Certified Strength & Conditioning Coach & ACE Fitness Nutrition Specialist with a passion for helping people reach their fitness goals. With a focus on strength training and functional movement, he believe in building a strong, capable body from the inside out. Connect with @FitnessFirstAcademyF1A on Instagram or visit www.FitnessFirstAcademy.com/blog for more training tips and inspiration.

Get Ready to Feel Strong and Powerful!