September Reset: Build Healthy Fitness Habits That Last
Why September Is the Best Time for New Fitness Habits
September is the perfect month to reset your fitness routine, clean up your nutrition, and improve your sleep habits. A structured plan now sets you up for more energy, better health, and sustainable progress through fall.
Fitness Routine: The 3x2x1 Framework
For balanced training, follow this weekly formula:
3 cardio sessions: Indoor cycling, High Energy classes, or outdoor cardio
2 strength/balance sessions: B-BOARD® balance training or Circuit Training
1 mobility/yoga session: Holistic Flow, stretching, or gentle yoga
👉 This balanced approach improves endurance, strength, flexibility, and recovery.
Nutrition Habits for Energy and Recovery
Eating smart fuels your workouts and recovery:
Build balanced plates: ½ veggies, ¼ lean protein, ¼ whole-grain carbs
Include protein at every meal (chicken, tofu, fish, eggs, or yogurt)
Stay hydrated—drink water when you wake, with meals, and mid-afternoon
Choose smarter snacks: apple + peanut butter, yogurt + berries, or nuts + fruit
Sleep Routine: The 3-2-1 Method
Good sleep is the foundation of performance. Use the 3-2-1 rule:
3 hours before bed: no heavy meals or alcohol
2 hours before: wrap up work and to-dos
1 hour before: switch off screens, stretch, or read
Aim for 7–9 hours of quality sleep to restore energy and muscle recovery.
Physical Therapy Tip: 3 Simple Back Pain Relief Exercises
Studio Brava Physical Therapist Faraz shares three easy exercises you can do at home or at work to release back pressure:
Seated Spinal Twist – Sit tall, twist gently from your chair, 20 seconds each side.
Cat-Cow Stretch – On hands and knees, round and arch your spine, repeat 8–10 times.
Standing Forward Fold – Fold forward, let arms hang, take 5 deep breaths.
➡️ For personalized guidance, book a session with Physical Therapists at Studio Brava Physical Therapy to address your back health.
30+ Weekly Fitness Classes at Studio Brava Physical Therapy
Join us for over 30 classes every week, designed for every fitness level:
🚴 Indoor Cycling – high-energy cardio for endurance and calorie burn
🏄 B-BOARD® Balance Training – stability, core strength, paddleboard-inspired
🔥 Circuit Training – efficient, full-body, strength + cardio mix
⚡ High Energy – calorie-torching workouts to push your limits
🌿 Holistic Flow – gentle yoga, breathwork, and mobility for recovery
✨ Whether you want to burn calories, build strength, or recharge, there’s a class for you.
Ready to Reset This September?
Start building habits that last—join a class at Studio Brava Physical Therapy, reset your nutrition, and improve your recovery with better sleep and posture.
