🍂 Fall Back Into Fitness in Cedarburg: 5 Ways to Stay Strong This Season
- Dr. Matt Paluchniak
- 2 days ago
- 3 min read
As the leaves change and the temps start to drop, it’s easy to swap your workouts for cozy nights and pumpkin-spice everything. (We get it — carrying grocery bags full of cider counts as resistance training, right?)
But fall is actually prime time to reset your fitness routine. The weather’s crisp, the trails are gorgeous, and your body’s ready to build strength before winter rolls in.
At Evolv Physical Therapy & Performance, we help active adults in Cedarburg and Ozaukee County stay strong, move better, and keep doing what they love — without pain holding them back.
Here are five ways to make the most of your fall fitness 🍁👇
1️⃣ Hit the Local Trails Before Winter Hits
You don’t need a fancy gym to get a great workout — just step outside. Cedarburg is packed with scenic spots perfect for running, walking, or outdoor circuits.
Try one of these local favorites:
🥾 Ozaukee Interurban Trail — perfect for runs, rucks, and interval workouts with views that change from Grafton to Port Washington.
🌳 Lion’s Den Gorge Nature Preserve — a top pick for hill sprints, stair climbs, or weighted hikes with unbeatable Lake Michigan views.
🏞 Lime Kiln Park — ideal for mobility sessions, short runs, or active recovery days.
🌅 Cedar Creek Park — grab a kettlebell or resistance band for a riverside strength circuit before heading to Cedarburg Coffee Roastery or Rebellion Brewing for your reward.
💡 Pro tip: Combine strength and cardio — alternate between walking lunges, push-ups on a park bench, and short sprints between landmarks.
2️⃣ Rake It, Don’t Break It 🍁
Let’s be honest — raking leaves is a full-body workout. You’re hinging, twisting, squatting, and hauling (usually while muttering about your neighbor’s maple tree).
Before you grab the rake:
✅ Warm up with arm circles, hip hinges, and trunk rotations.
🔄 Switch sides every few minutes — even out the workload.
🦵 Use your legs when lifting those bags instead of your back.
If your shoulders or low back are feeling the burn (and not in a good way), our Performance Therapy Sessions can help you recover, improve movement mechanics, and prevent flare-ups before winter.
3️⃣ Lift Like a Barbell Babe 💪
Ladies — this one’s for you. If you’ve been curious about strength training but want guidance, support, and a fun community, our Barbell Babes small-group class is where you belong.
This twice-weekly class focuses on:
Building strength + confidence under the bar
Learning proper technique in a supportive, coached setting
Connecting with other strong, like-minded women
It’s a fun, empowering way to build muscle, boost energy, and move into the holidays feeling your absolute best — all while lifting heavy and having fun.
💃 Join Barbell Babes — spots are limited, and they fill fast each season!
4️⃣ Prioritize Recovery (Your Muscles Will Thank You)
Cooler temps can tighten up muscles faster — especially after yardwork or long trail sessions.
Make recovery part of your plan this season:
Roll out with a lacrosse ball after workouts.
Add mobility flows or soft-tissue sessions weekly.
Schedule a Recovery Session at Evolv for hands-on care that keeps you moving freely.
📅 Think a Recovery Session would be good for you? Use the link below to schedule a FREE Consultation Call with us!
5️⃣ Set a Fall Fitness Goal That Fires You Up
Need motivation? Sign up for a local event like the Mequon/Thiensville Turkey Trot — a fun, family-friendly 5K that’s perfect for walkers, runners, and strollers alike. It’s the perfect excuse to earn your Thanksgiving dinner and support a great cause — plus, training for it gives you a clear goal to work toward this month.
Whether it’s prepping for the Turkey Trot, tackling a ruck challenge on the Interurban Trail, or hitting two Barbell Babes sessions a week, setting a goal keeps you focused as the days get shorter.
Sign-up for the Mequon/Thiensville Turkey Trot below!
🍁 Ready to Evolve This Fall?
Fall is for fresh starts — and your fitness deserves one too. Whether you’re training for performance, recovering from an injury, or just want to stay active through the holidays, we’ll help you train smarter, recover better, and feel your best.
📍 Evolv Physical Therapy & Performance — Cedarburg, WI
💪 Orthopedic & Performance Physical Therapy
🌿 Pelvic Health & Women’s Wellness
🔥 Small-Group Classes like Barbell Babes
Train. Recover. Evolv.
