Fueling an Active Fall

with Matt Rachkiewicz, B.S. Exercise Science - Marymount University & Director of Performance Training

Never underestimate the power of a healthy mindset combined with consistent execution of small behaviors. Body transformations don’t happen by accident. They are the result of intentionally repeating healthy behaviors over time. Too many people wait until January 1 to set their fitness goals, but not us. Not The St. James community. We set goals. We train intentionally. We accomplish what we set out to do. Then we set higher goals and repeat. When it comes to your fitness goals, the best time to start was yesterday, the second-best time is today, and the worst time is tomorrow. If you aren’t currently training toward a goal, set one today and get to work. But training is only part of the equation. The food we use to fuel our bodies matters too, and so does the mindset we bring to nutrition. 

We are entering the season of pumpkin spice everything, pillowcases full of candy, Thanksgiving feasts, holiday parties, and sweet treats constantly within arm’s reach. It is easy to concede that you will enjoy the next few months and “get serious” again January 1. There is nothing wrong with enjoying them, but this is not all or nothing. Do both. A few fun size candy bars on Halloween are not going to derail your fitness goals, and Great Grandma Rose’s decadent pecan pie might be the very thing that brings everyone back around the table for another year. Food is fuel, but it is also family, culture, tradition, and connection. A healthy relationship with food should make room for all of it. 

So, how do we enjoy the season and still move toward our goals? After more than 20 years of coaching fitness and nutrition goals, one thing I have learned is that the most effective plan is rarely the most complicated one. It is the one you can consistently execute. Know your numbers. Nutrition equations are estimates and individual needs vary, but having a baseline gives you something to work from. An InBody assessment can provide information about skeletal muscle mass, body fat, and estimated Basal Metabolic Rate, or BMR. BMR is not a calorie target. It estimates the energy your body uses at rest and is one piece of understanding your overall energy needs. Establish a baseline, set a goal, and track your progress. Control the controllables. You do not need to become a nutrition expert to make better choices. 

Start by paying attention. The front of a food package is designed to sell. The nutrition label helps you understand what you are eating. Pick one food you eat regularly and look at the serving size, calories, protein, fiber, and added sugar. Drink water throughout the day, include nutrient dense foods consistently, and remember that protein, carbohydrates, and healthy fats all play important roles in health, recovery, and performance. Choose one behavior goal. Maybe you drink water instead of soda at lunch. Maybe you include a quality protein source or a serving of vegetables with every meal. Maybe you pack lunch three days a week. Your goal does not need to be impressive. It needs to be repeatable. Do it and repeat it. Get really good at turning goals into habits. Successful people turn last month’s goals into this month’s routines. And when things don’t go according to plan? Be nice to yourself and get back to your goal. I remember learning the phrase, “A lapse is not a relapse,” in a psychology class. I still love the lesson behind it. One meal doesn’t define your nutrition. Your habits do. Athletes understand this.

You miss a shot, throw an interception, or lose a point, and the game keeps moving. Great performers learn from what happened, reset, and focus on what they can control next. Bring that same mindset to nutrition. If you ate three pieces of pie, you do not need to punish yourself with a workout the next morning to “earn” your dessert. You also don’t need to decide the entire weekend is ruined. Enjoy the experience. Then make your next decision one that supports your goals. Consistency matters more than perfection. 

This fall, set a goal. Know your numbers. Pick one nutrition behavior you can own. Fuel your training. Enjoy the candy and Great Grandma Rose’s pecan pie. Share meals with the people who matter to you. And if you make a nutrition choice you aren’t proud of, make yourself proud by getting back to your goal. January 1 is just another day on the calendar. You don’t need to wait for it to start. Finish 2026 strong and welcome to your best!