The start of the fall season signals a return to familiar routines. Vacation days are over, kids are back in school, Starbucks Pumpkin Spice Latte returns, and cooler weather alters exercise habits.

Fall can also be a good time to begin new routines. Three Starbucks partners, who have incorporated exercise into their daily schedule, share their fitness tips for feeling refreshed and energized in the months ahead.

‘Strong is the new skinny’

Erin Shane’s interest in exercise started at a very young age when she began taking tap and jazz classes at the age of five. Her love of dance and level of activity remained in high school through step aerobics classes and being a member of the dance team.

“I really enjoyed exercising when I was young,” said Shane. “I loved the way it made me feel.”

Shane continued to prioritize exercise while attending The University of Washington, fitting in workouts between classes, homework and her part-time job on campus. After graduating and starting a full-time job, she still hit the gym regularly. One of Shane’s instructors took notice of how she excelled at step aerobics and suggested that she teach.

“I got certified through the American Council of Exercise,” she said. “I loved leading the class and getting to know the students. It was like my happy hour after work. Instead of going to a bar, I went to class.”

A decade later, Shane is still teaching fitness classes including Barre, which uses a combination of postures inspired by ballet and other disciplines like yoga and Pilates. Now a communications manager with the Consumer Public Relations team at Starbucks, she balances work, teaching and being a newlywed.

“Strong is the new skinny,” said Shane. “I encourage my students to focus on what their body can do, not what it looks like.”

Erin’s Top Fitness Tips:

1. Set personal goals. Aim for something and go after it.
2. Focus on how you feel when you exercise. It may be hard to get started, but you never regret a workout after you finish. It’s a great accomplishment.
3. Evolution Fresh juices, such as Sweet Greens and Lemon or Essential Greens are like drinking a salad and are great for those with busy schedules.

‘Explore different forms of exercise’

Dustin Strop’s exercise of choice these days is trail running. On the weekends, he heads for a hiking trail with friends and together they race up and down mountains throughout the Pacific Northwest. He recently completed a 50 kilometer trail run and is working toward a 50-mile race next year.

“Trail running is wet and muddy,” said Strop. “I get very dirty, but it’s all a part of the experience.”

When Strop is not on the trails, he’s working at Starbucks as an account analyst for Supply Chain Operations. During the week, he bikes to work and fits in exercise during the lunch hour, followed by weightlifting when he returns home at the end of the day.

“I find great benefits from working out in the middle of the day,” he said. “I get to let go of the morning, clear my head and feel rejuvenated for the rest of the day.”

Next for Strop is getting certified to teach spin classes. He’s preparing for an audition to be an instructor at a cycling studio later this month.

“I continue to explore different forms of exercise,” Strop said. “It keeps me engaged and active.”

Dustin’s Top Fitness Tips:

1. Form a network of friends who like the same exercises – when you bond with people over exercise, they can motivate you.
2. Make good food choices. Keep it simple, don’t overcomplicate things. Before a run, grab a Kind Bar, apple sauce or a packet of almonds from Starbucks to fuel you.
3. Don’t let an exercise rut stop you. Add variety to your fitness routine. Keep trying new things. 

‘Become your own competition’

Three years ago, Paige Dell’Armi discovered crossfit, an intense workout that lasts anywhere from 12-20 minutes per session. Now, she completes a crossfit routine three days a week that may include butterfly pull-ups, “clean and jerks” or a 15-foot rope climb.

“Crossfit has helped me become really strong,” said Dell’Armi. “It’s the only fitness routine where I can turn my mind off and just focus on the exercise.”

Dell’Armi, a design manager, who creates visuals for Starbucks Global Digital Marketing social media channels, keeps a record of her crossfit accomplishments for motivation.

“Every time I get better at a skill, I write it down,” said Dell’Armi. “With crossfit, you become your own competition instead of competing against other people. I find that really refreshing.”

When it comes to food, Dell’Armi finds that balance is really important. She’s not a fan of depriving herself of the foods she enjoys.

“If I want to indulge, I often do a workout first to compensate for the extra calories,” said Dell’Armi. 

Paige’s Top Fitness Tips:

1. Try to get between 8-10 hours of sleep each night. It allows your body to recover and rebuild.
2. Keep a food diary. It makes you honest and you see what you’re really consuming each day. Starbucks Protein Bistro Box is great before a workout and is easy to record with the nutritionals right on the box.
3. Drink lots of water. It keeps you hydrated and helps energize your muscles.