As the summer months come to an end, we look forward to fall and find ourselves in a time of transition.

Today’s Ultimate Transformation Moment focuses on the transition of our health and wellness program as we move from summer to fall.

The habits we’ve formed during the summer are in support of reaching specific individual goals.

As one designated period ends and another begins, it is a great time to start looking at new goals.

Celebrate great achievements you have made in your wellness plan to date—not only physical, but mental gains as well. Celebrate the successes and see how they have enhanced your life and made you better.

Next, identify the things that you want to improve upon or begin to work on. Set new goals in the areas you have determined that you need growth. These areas can include any aspect of your life: Your fitness level, nutrition, mindset, and/or spiritual growth.

Assess your fitness program. If you are walking as a form of exercise, has it helped you achieve your identified goals? Is it fun? Can you get more results, if you continue? Remember, the body changes much quicker when it does not become comfortable, and a change in your workout will produce greater results.

Regardless of the type of exercise you participate in, you will continue to force the body to change when you focus on frequency, duration and intensity. Whether you walk, lift weights, or enjoy running, note the following:
1) Frequency—how often you train. Switch up the frequency with which you train. Instead of going three days a week, you might add a fourth or fifth day. Adding more days of training will increase your weekly caloric burn.

2) Duration—the length of time that you do a specific thing. If you set out on a 30-minute distance run, try boosting it to a 45-minute run, or do some 100-yard sprints, after the run. If you’ve been exercising for 45-50 minutes, you may want to increase the duration to a 60-or 70-minute workout.

3) Intensity— that’s how hard you train. One way of keeping an eye on how hard you train is timing your workout. Do 30-second reps where you try to get as many repetitions as you can during that 30 seconds, or time your 300m run or your mile run. Timing adds a little more pressure, because your time should become faster as your fitness improves. As you become stronger, your endurance increases and the intensity of the workout can increase. Keep a record of your time and work to beat them with each workout.

Focusing on these three areas will make the body change and that’s what you want, especially in a transition period. If you are comfortable with the type of exercise you are currently doing, then that’s fine. However, making slight changes in the way you execute the exercise either in frequency, duration, or intensity, will help you continue to improve and reach your goals.

Here’s the thing to do today. Sit down. Write a list of all the accomplishments you desire for your fitness and wellness journey. Look at the areas that you want to improve or do well in. List them.

Set new goals, and let’s commit to new habits by changing either through frequency, duration, or intensity in the workout. Continue to experience physical wellness growth and continue to reach our goals. This transition period will lead you to greater gains, greater results, and greater celebration.

That’s our Ultimate Transformations Moment. Peace and be more.

Erich Nall is the owner and founder of Ultimate Transformations Training in Los Angeles, Calif. The certified trainer, nutritionist, motivational speaker, and dedicated life coach is a regular guest and commentator on KJLH 102.3 FM’s the “Front Page with Dominique DiPrima.” As founder of Collegiate Search Youth Organization, Erich has been assisting youth in the community for more than 20 years.