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Immunity Boosters From Traditional Eastern Culture



Hi team fit,


Fall weather has finally arrived here in the Miami Vally, and at Salsa City Fitness, we want to make sure you're equipped with information to help you keep seasonal sniffles at bay.


Do seasons affect our wellness?

According to traditional eastern medicine, everybody has an internal balance. When this balance is out of sync, it causes disease and discomfort, both mental and physical. Seasonal changes are accompanied by physical as well as mental changes. Shorter, colder days impact our physiological, mental, and emotional wellness.

The colder months are naturally dry, chilled, windy, and bare. Unlike spring and summer, where nature is full of vitality, fall transitions to winter, where landscapes look devoid of life. It is especially important to keep the body well hydrated, moisturized, and supple during this season.


What is Ayurveda?

Ayurveda explains various easy lifestyle choices to help restore internal balance and promote good health. Ayurveda translates to "entire body" this science dates back over three thousand years and emphasizes the balance between mind, body, and soul. Practitioners believe each person's body is comprised of elements like fire, water, air, earth, and space. Body types (Doshas) are categorized into Vata Pitta and Kapha

Vata = Air + Space

Pitta = Fire + Water

Kapha = Earth + Water

*While we are not ayurvedic practitioners, we can always learn from holistic healing methods to incorporate healthy choices into our lifestyle.

How to incorporate seasonal habits?

A great hint comes straight from mother nature in the form of seasonal produce. Summer brings abundant cooling cucumbers and melons; in the FallFall, the earth pushes out corn, sweet potatoes, gourds other wholesome foods. Try adding ginger, turmeric, pepper, and other warming spices to create grounding meals that keep the body warm and nourished through the colder months.

An excellent way to keep your body supple is to practice Yoga and Barre, both of which are available at Salsa City Fitness, in-studio or virtually.

As for the mind, nothing can be more nurturing than spending time with loved ones. The pandemic made traveling hard over the holiday season, but it opened new doors to virtual gatherings. Getting together with friends and family warms the heart, nurtures the spirit.

Once the holiday season is over, you can start a book club, hobby club, or join a fitness class with your squad; there are plenty of healthy indoor activities to enjoy together.


Find the right food for Fall:

Looking to lose fat while keeping your body nourished requires protein. Make sure to have adequate protein in your meals for your age and weight. Remember to consult with a healthcare provider before making drastic changes in your diet.

Try to eat hot meals that are cooked down well to avoid gastric distress; if you must use oil/ butter in a dish, substitute it for Ghee.


Fall is the ideal time to enjoy eggs, meat, dairy, and nuts (in moderate quantities)


You will find a comprehensive guide to Animal Protein on our blog HERE and Vegan / Vegetarian protein HERE.


Try to eat legumes, lentils, grains, quinoa, and rice in the form of soups, stews, porridge, etc.


For a customized fall nutrition plan, sign up for our 30-Day Nutritional Coaching. SIGN UP NOW


Check out our blog on Fall Fit Foods - A list of seasonal produce HERE


Fall Lifestyle Tips :


Time changes can send your routine for a spin, stick to a schedule and don't let early sunsets dampen your spirits, add accent lighting to your living/ workspace, light candles, sip on hot cocoa, and elevate your mood by playing upbeat music around afternoon/ evening.

To make waking up easier, set a stretch routine, take a hot shower, followed by some slow stretching exercises. Our team of trainers would be more than happy to share some energizing stretches you can practice every morning.


Wind down in the evenings with a relaxing self-massage. Every now and then, schedule in time to get a professional massage from our licensed massage therapists. BOOK NOW.

Massages help lymphatic drainage, offer a glowing complexion, reduce muscle soreness, improve range of motion, and more. Talk to Liza today and find out how you can benefit from a medical-massage.


Use humidifiers to elevate moisture levels in your home; these will help ease breathing and are beneficial for plants too.


Add warming essential oils like orange, clove, cinnamon, apple, and pecan, to your essential oil diffuser.


Make sure to keep moving, incorporate cardio workouts like Spin or Zumba into your fitness routine.


Yoga is an excellent supplemental exercise to ease breathing and ground the mind and body; it helps improve intention and fluidity, stability, and more. SIGN UP NOW.


We hope this seasonal guide helps you navigate through the winter months. Let us know your fall rituals in the comments below.

By Sargam Merchant

For Salsa City Fitness








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