Eco-Friendly Fitness: Outdoor Circuits, Late-Summer Meals (PDF), and a 10-Minute Gratitude Walk
We’re closing out “Sustainability: Train for Life” outdoors. This week is low-gear, high-payoff: two park circuits that respect your joints, a Late-Summer Produce Meals Cheat Sheet (PDF) to keep protein high with in-season flavor, and a simple gratitude walk to reset your brain before bed.
🔄 Move — Two Outdoor Circuits (20–25 minutes)
How to use this: Warm up 3–5 minutes (brisk walk + ankle/hip CARs). Work at RPE 6–7 (challenging but crisp). Rest as needed to keep quality high.
Circuit A — Park-Bench Power (12–15 min AMRAP — rounds)
Complete the circuit repeatedly for 12–15 minutes:
Bench step-ups (alternating) × 10 total
Elevated push-ups (hands on bench) × 8–12
Split-stance (B-stance) hip hinge × 8/side
Bench triceps dip or incline plank hold × 30–45s
Optional load: toss a couple water bottles in a backpack.
Circuit B — Trail Mix (EMOM 15–20)
Every minute on the minute, rotate through:
Min 1: Walking lunges × 12–16 steps
Min 2: Band row to a post or rail/bodyweight row × 12–15 (6–8 if bodyweight)
Min 3: Hill or stair effort × 45–60s
Repeat 5–6 rounds.
Green training habits: Shade + SPF, refillable bottle, stay on paths, quick tick check if you’re in grass, and pack out what you pack in.
🍑 Fuel — Late-Summer Produce Meals Cheat Sheet (PDF)
Seasonal, protein-forward, and fast. The PDF has the build-outs; here’s what you get:
Tomato–Corn Skillet + Eggs
One-pan, 5–10 minutes. Breakfast-for-dinner with a solid protein anchor.
Boost: add extra egg whites.Charred Zucchini & Corn Lemon-Herb Salad
Crisp-tender (no soggy ribbons), bright lemon + herbs.
Add-ins: rotisserie chicken breast or quick skillet shrimp.Grilled Pepper & Bean Pitas
High-fiber, portable, big flavor (pesto or chimichurri).
Add-ins: spiced ground lamb/beef/turkey folded into the beans.Melon–Cucumber–Feta + Salmon
Hydrating, salty-sweet, 5 minutes flat.
Add-ins: grilled or tinned salmon (+ omega-3s).Eggplant “Caponata” Bowls
Speedy skillet version with chickpeas; perfect for batch prep.
Add-ins: sliced grilled chicken on top or stirred in.
Why seasonal wins: better taste and nutrients at peak ripeness, lower cost/less waste, shorter supply chains—and you still hit 25–40g protein/meal without a ton of effort.
👉 Download the Late-Summer Produce Meals Cheat Sheet (PDF)
🧠 Mind — 10-Minute Gratitude Walk
00:00–02:00 · Arrive
4-in/6-out breathing as you settle your pace. Shoulders drop.
02:00–06:00 · Notice
Five-senses scan—name one thing you can see, hear, smell, and feel each minute.
06:00–08:00 · Appreciate
Call out three specifics you’re grateful for (people, moments, or “my legs carried me today”).
08:00–10:00 · Connect & Close
Send a quick “thinking of you” text or set one tiny intention for tomorrow. Head home lighter.
Try This Week
Do Circuit A or B twice, outside.
Make two meals from the cheat sheet.
Take two 10-minute gratitude walks.
If this helped, share your ECO WINS in the comments—favorite outside move + market haul. Want these playbooks early each Tuesday? Join the newsletter.