Summer is over and school is back in session. We're all ready for fall to arrive with its promises of cooler air, football games and the beginning of the holiday season. But, before we get to that, how did your summer go? Did you take a vacation from the gym, from your healthy eating habits, your daily walk or your weekend bike ride? It is not uncommon for folks to give themselves "permission" to take a break from all of the good habits they practiced from September to May. If you see yourself in this scenario, don't worry because there is hope — you CAN get back on track and get back into shape.

Now is a good time to formulate a plan that you can stick with, BEFORE the tailgating begins and BEFORE you buy the Halloween candy and the fixings for your Thanksgiving dinner. Remember that the first key to having success in being fit and healthy is to do regular aerobic exercise. The word aerobic means in the presence of oxygen, therefore, whatever you are doing must elevate the heart rate and cause you to breath heavier. You have to push yourself and work hard for at least 30 minutes five to seven times a week. The second key to fitness success is to have a healthy diet. If you put junk in your body, you are going to feel like, well, JUNK! Remember...you are what you eat! Many of us are guilty of loading up on empty calories like the kind you find in processed foods, fast foods, white flour, white sugar and sodas. Make your diet one that is rich in nutrient dense foods such as fresh vegetables and fruits, whole grains and pastas, low fat or non-fat dairy products, monounsaturated fats and lean meats. These types of foods will properly fuel your body so that it can work for you at its optimal level. It is also extremely important to drink a sufficient amount of water every day — preferably eight to ten eight-ounce servings.

Last, but not least, you have to do strength training to activate your muscles. Lean muscle increases the rate at which your body burns calories. The more lean muscle you have, the higher your metabolic rate, which means that you burn more calories, even at rest, to keep your body functioning. The concept is pretty simply, however, the implementation of these components for a healthy lifestyle can be difficult for some people. I recommend keeping a log of what, when and where you eat and how much exercise you get on a day-to-day basis. This is very valuable in allowing you to track your progress and identify the times of the day when you are apt to snack or make poor food choices and your high and low periods of energy. Your main goal should be to do your best at least five days a week and you'll notice a difference in how you look and how you feel.

Don't go into the Fall feeling out of shape, sluggish and anxious about how you're going to handle the temptations that will inevitably come up when the holiday season rolls around. Have a plan in place, for exercise and diet, that you can live with so you can allow yourself a few guilt-free indulgences at tailgating parties and holiday celebrations. It's all about balance — intake and output and a healthy dose of discipline. Good luck and stay fit!