NEW YEARS FOR THE GIRLS: Mindsets, Routines, Habits for Fall 2026!

0:00Shop vans and Albertsons for fresh savings every time you shop! This week at vans and Albertsons, get fresh, boneless, skinless chicken breasts for $199 per pound limit 10 pounds, and locally grown grape-ery cotton candy grapes are $299 per pound with digital coupon. Plus, 24 packs of Canada Dry or 7-up 12-ounce cans are $499 limit 1 with digital coupon. Enjoy fresh and delicious savings for every meal! Hurry in! These deals won't last! Visit vans or Albertsons.com for more deals and ways to save! For a limited time in McDonald's, get a Big Mac extra value meal for $8. That means to all beef patty special sauce lettuce cheese pickles onions on a sesame seed bun and medium fries and a drink! We may need to change that jingle. Price of a dissimilar may vary. Good morning and welcome back or welcome to Morning Ray. I'm your host, Alana, and this is your New Year's for the Girls episode. Our fall reset episode

1:04pretty much with it being the beginning of September, Labor Weekend, in the past. Behind us, I thought it would be fun to do a little fall reset, and I've been seeing a lot of people calling this the New Year for the Girls. I don't know about you, but even though I'm long out of school, September almost feels like a New Year. It's a way to lock in, get back into routine, be a little bit more regimented, post-summer-spontaneous-spontaneous-spontaneous-spontaneous. Oh my god, I can't speak. Being spontaneous in the summer nonetheless, and so we're gonna tap into our mindsets, our habits, our routines. Do I have things that I'm obsessed with for fall? Yes, I have a list of things that I'm in for fall. Down and I'm ready to get into it. You guys know these are my favorite episodes to record. You guys seem to love them as they are probably my most downloaded episodes out of all the episodes that I put out. So let's do it. I'm currently reporting to you live, well not live, but live for me from the cottage. I'm in Ganonokue and I've just been having a

2:10really nice peaceful weekend, and I brought all my podcasts up here so that I can get this episode up for you guys because as I promised, we're staying on track, we're uploading the episodes, we're putting out the content because I know you girls love to listen on your morning commutes. When you're cleaning up around the house now is a perfect time to do a fall reset in the home, resetting your closet, going through, picking out things you want to sell, donate, going to give to a friend, etc, etc. I know I need to go through my closet desperately, but I think this will be really fun, and I've been having a lot of fun with the podcast lately. Like I've said, a lot of fun things are in the works. I've signed it with a new network starting. End of September, I'll officially be with them, and I'm super excited for it. So big, big, big things coming for the show, and honestly, sad, a little emo that summer is coming to a close, but also kind of excited for fall. I love early fall here in Toronto. I love the colors of all the leaves. I love

3:14the crispness in the morning air. I don't like the cold. I don't like the shorter days. I don't like that. It means winter is coming. The fall is kind of a fun vibe, and we're also about five or six weeks out from the Toronto marathon, which is crazy. I'm about to hit peak mileage this week when you're listening. I'll be running a 20 kilometer long run on the Sunday. So that is all fun and dandy. We're locking in, but let's get into our mindset for fall 2026. I always feel like with the new season, I love a new vibe, a new focus, maybe a new theme, setting a mantra for the next few months, kind of just like resetting what's going on. I love the September to December lock in. I've been seeing a lot about that. It's my voice cracking today. I've been seeing a lot about that online and honestly, love to see it. Love to hear it. I know we had like the winter arc last year, but I really think fall is a really nice place. Life slows down a little bit in terms.

4:19I guess not really, but maybe travel and stuff slows down a little bit in September to December. You're able to lock into a bit more of a consistent schedule when it comes to your workouts and making meals and having a very consistent bedtime, wake up time, sleep schedule situation. I think in the fall, well, I don't think I'm going to say in the fall, we don't beg for the bare minimum anymore. We never should. And whether that be our friendships, our relationships, our work relationships in life, asking things for ourselves, we're really asking for bigger and better and knowing what we deserve and what we can work towards. I love the idea of reframing. That fall is fun. I know a lot of us are probably a little upset that summer is over and having a bit of the fall blues, if you will. And I think fall can be really fun. There are so many fall activities, infestivities, if you're

5:20in university, frost week and getting back to school and all the school parties and frat parties and all those things can be a lot of fun. Fall activities like apple picking and baking, fall, flavored goods and things like that is a lot of fun. I love going on drives in the fall, seeing all the colors of the leaves changing. What else can you do? You can go to a pumpkin patch as it gets closer to Halloween, Halloween, there's things giving, there's so many fun festive holidays in the winter. Or not the winter. Geez, in the fall to look forward to. Okay, habits. I think prioritizing morning workouts is definitely something that I want to get back into. I feel like my workouts have slowly creeped towards being in the afternoon or later in the day, but I personally feel my best when I work out in the morning. Number one, my workouts feel a lot stronger, especially when I come to running. I find when I do afternoon evening runs. I never really know what my body's

6:20going to feel like. How my day takes me, how much food I'm eating, when I'm eating, how much hydration I'm getting, especially if I'm being social and out and about as opposed to being at home or being a bit more regimen-tid. And then that can negatively impact my workout or sometimes my lifestyle feels good. There's just something about also doing a workout in the morning that feels super productive. Like you're getting ahead, like you're almost ahead of everyone else and you feel like you've already accomplished a big milestone for the day. So really prioritizing morning workouts, obviously when I teach it's a little bit harder, but just instead of procrastinating or doing other work beforehand, just like coming home, having a breakfast, having a coffee if I need, and then going to the gym or on my run, etc, etc. Especially with the half marathon around the corner. I know last time I did a half or like when I've done races before, I've kind of fallen off of running afterwards, and I feel like I've been really consistent with running since January or even like before then. I mean, I took a break after high rocks in October last year, but I really do want to

7:25keep up with running and running longer distances, even if it's on the treadmill into the fall and winter, post marathon or half marathon, sorry, because I really just love how I feel. I love how I've seen such an improvement in my fitness and being consistent with running, and it's something that I want to keep in my workouts split, even if I go back to what I was doing as like maintenance, which was like the five and 10k run a week, so like I did a five K and a 10k kind of vibe, getting 10 to 15k steps daily. As it gets cooler and Toronto, I always find my steps start to dwindle, and I always know I feel so much better, and I feel like physically I look the way that I want to look when I'm getting more steps in, so I want to be really intentional about this going into the cooler months this year, I feel like I haven't been it, haven't been super intentional with it the past few years, so with having built this habit in the warmer seasons and spring and summer, I want to continue to do

8:29that, whether it be setting aside time to walk on the treadmill, I don't have a walking pad, I don't have space for one, but just being a little bit more intentional with reaching for that 10k, maybe that 15k steps continuing into the fall, maybe I won't be striking 15 to 20k steps as often, especially on days where I'm not running, but really striving for that 10k. I just noticed like it's so much easier to maintain the physique that I want, mentally I feel better, physically I feel better, overall, just feel better, I want to get back into the habit of taking my vitamins and supplements with having traveled so much in the past few weeks, pretty much like all of August, I feel like I really fall in awe of being consistent with taking my creatine and my neutrophil and taking my amigas and vitamin D and B12 and all of that, and I know I always feel so much better when I'm taking these consistently and I can notice the benefits of them obviously when I'm taking them

9:29consistently, especially the creatine and neutrophil I really want to be consistent with because as you grow these know, I'm on my hair, how of hair growth journey, my hair is definitely growing, it's definitely thicker, I do feel like the fall, hair fall is occurring because I'm noticing more hair falling out again right now as the seasons change a bit, which is totally normal, but I really do want to be consistent with all my supplements, so obviously always speak to your doctor, do blood work, see what you're low in, but I take creatine daily, I'm going to say that I do, I have it in a minute though, but creatine, neutrophil, I've been trying to be consistent with my scalp serum right now, I've been using the type B1, I've also used bigamore as you guys know, protein powder, this is something I use only in like certain recipes, I don't rely it as like a main source of protein, it's a supplement, so it supplements my diet, but I really do like the vegan vanilla

10:30pro mix protein powder and the new fix one, Omega's is a supplement that I've recently introduced into my vitamin repertoire and it is so good for skin and hair and your joints and just like overall well-being, vitamin D, especially important if you live in Canada, if you live in a colder climate as it starts to get colder, B12 really important as well, my iron, I've learned it's more observable if I take it every other day, I take a liposomal iron and I find that it works so much better. I feel like I've been speaking about home stuff non-stop on Insta, on the pod, and you guys know how much I love wafer, I've been on the hunt for a new living room rug for what feels like forever and I just always got so overwhelmed by all the options, all the choices, overwhelmed by the price of rugs and wafer has allowed me to finally solve this problem, I have found the most

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16:39Cash account offered by wealthfront brokerage LLC member, Finder SIPC, not a bank. These and eligibility requirements may apply to certain checking features of the cash account. What else do I take? Sink, especially as we're entering cold and flu season. Magnesium, I take before bed, specifically magnesium by glycinate, gentler on the stomach, it won't cause any upset stomachs and it will just help you. Recover better from workouts and also get a deeper sleep. And then I've also been taking colostrum pills. I used to take a powder by Cadwai colostrum, which I really love for a powder, but I've just been finding a capsule a little bit more convenient lately, so I've been taking the organica colostrum. And I find that helps with immunity, hair, skin, nails, that health, all the things. Homecooked meals. I feel like I've been really good at this, and ever since I've started working with Jamie, my wellness coach, I've been really consistent with cooking meals at home. The way that I've really stuck with this habit, and I definitely want to explore a little bit more with my meals going into fall, is for dinner, I kind of just decide one thing that I'm going to

17:44make for the whole week, especially because I live on my own. I'm not able to buy a million different things and finish them without them going bad. So I find it's just easier to kind of just make a big batch of whatever it is I'm making and keep it in the fridge or freezer and heat it up or do frost it, et cetera, throughout the week. So I love to do salmon bowls or spaghetti ballon nays or some sort of chicken thigh recipe. Those are kind of like the things that I rotate on, and I feel like I haven't been as good at this lately. I find always when I finish a book and I don't get right into another book, then I kind of lose the habit of reading, but continuing to read rather than scroll on social media or binge TV shows or watch YouTube, I find mentally, I always feel so much better when I'm reading more, and I also feel a little sharper, quicker-minded, clear-headed when I'm reading. Okay, routines. I feel like my habits kind of

18:47lean into my routines because obviously your routines are built off of your habits, but I really want to get back into having a productive morning on my mornings off instead of just like lounging. Still take things a little bit slower than what I would when I'm getting up and going to go teach super early or when I have run club, but just I find when I lounge too much, especially during the week, I end up just feeling super sluggish and feel mentally kind of off and kind of clouded if you will. So just having a productive morning, getting to the gym or going on my run earlier on, waking up earlier, but still getting enough sleep, and just like, you know, being productive, but not overwhelming myself kind of vibe. Another routine that I really want to get back into is just being consistent with my workouts splits. I think probably since August, like my birthday week, I haven't consistently hit all three lifts, all three runs. I've been hitting all my runs,

19:49but my lifts have really been suffering. So I really want to get back to hitting two leg days, one upper body day a week. I really felt really strong and noticed and felt changes in my body and in the gym when I was consistently hitting the same workouts week over week. And I was able to see progress more consistently that way. So that is definitely something that I really want to strive to be a little bit more diligent with a little bit more regimented with if you will coming into the fall. And I think now the next few weeks, I'll be traveling a little bit to the cottage to in and out of town a bit for holidays and whatnot, but just getting into routine with my three lifts and three runs with being a bit home a bit more. In the routine of grocery shopping, I definitely think I have gotten better at this this year. I no longer kind of avoid it if I'm traveling. I still got groceries now. I make meals at home, but just being consistent with making

20:54sure that I have food in my fridge. I know it's such a simple thing, but it can be really easy to get into the habit of relying on Uber Eats and DoorDash and take out and all these things. And even if you are choosing healthy things, it doesn't always make you feel good. Home cooked meal always feels so much better on the body and the mind. And you could be very much making the same thing that you would have ordered out, but it also just usually tastes better in my opinion. Like I was kind of discussing with the home cooked meals, making the same dinner for the week really just simplifies grocery shopping and meal prepping for someone that lives independently and alone. So I find that just like deciding what I want to have for dinner that week, the one or two different breakfasts and lunches I'm going to have each day just makes it a lot easier and streamlined to grocery shop and takes out any kind of friction or resistance to wanting to do these habits and

21:56stay in routine with those things. I find when I am super on top with updating my quick books and staying on top of my credit card payments not being late to anything or letting myself be avoidant with anything, I feel so much better and it definitely has a positive impact on how I perceive me doing in my career, my relationship with money and finances, whereas sometimes if I kind of put on the back burner and I'm not aware of it all the time, it can definitely make me a little bit avoidant with it which we don't love, we don't want to be avoidant with it. So I have it in my calendar and I find that's always a really good reminder. So most of my credit card payments, you can set it up to be automatic payments which I think is always great. I still check all of them, make sure they go through, make check all my statements, make sure there's nothing on there that shouldn't be on there and kind of thing. But just having the dates of when things are going to be

22:58paid in my calendar, when I'm going to go in and update my quick books since I work for myself, I have to update my expenses and my income and just keep everything on track. In the past, I would kind of just wait until it was tax season to do everything and I find doing a monthly audit of all my income earned expenses paid bills that I'm paying, putting all my receipts in place, etc, etc. Just makes tax season a whole lot less of a dread and I know where I'm at financially better, which I think financial literacy is extremely hot. I think it's really important especially as a female to know what's going on. I know it's very tempting to kind of just leave that to your partner to figure out or for your parents depending on age, but I think it's really important to know what's going on, how to improve your own wealth and to just be aware of these things. And with that said, continuing to be in the habit of regularly contributing to my investments, as opposed to only doing it a few times a year, I think doing it more, being aware, paying yourself

24:03first mentality. I've been reading The Wealthy Barber, which I think is a really great starting point for anyone interested or curious about learning more about finances, knowing how to better manage your money, super, super important. But that's kind of just like the tip of the iceberg of that conversation. And then moving on to things that I'm eyeing for fall, I've been having so much fun, just like seeing fall content on my socials, on Pinterest, in stores. It's kind of just a fun switch up from summer, I guess if you will. Love the funnel neck trend still for jackets, for sweaters. Really been into more fitted jeans lately. I recently picked up a pair from Eritzia, they're the Dunham Forum 90s extra low rise. Let me grab the name. The 90s relax ultra low rise Y gene by Dunham Forum. They are super cute. I would say I wish I sized down another size.

25:05So I got a 25. In my Goldies, I kind of go between a 24 to 25. If that gives you any gager. I got a 25. It does fit, but they have stretched out a bit after a few years. So I kind of wish I got a 24. But I think they're really cute. They're the perfect length. You can wear them with sneakers. I'm five four. They still work with heels. And they're just very clean. The black is stark enough to wear for a night at night for dinner. It's not too washed out. It's not too casual. Been really loving pairing jeans and just my outfits with quote unquote proper shoes. And not just sneakers. I'm really been trying not to just wear white sneakers with everything. So loafers, boots, heels, etc, etc. Really been loving seeing all the new knit sweaters come out. I love a zip up knit button cardigan situation. The J crew mini roll down. I think that's what it's called. It's really cute. My friend Audrey was saying that Simon's has really nice sweaters and she sent

26:09a bunch of pictures of some really obsessed with the colors plum and brown and just like tope as well. The new, uh, loafer boot situation. I think they're really cute. Birkensock also has a cool pair of kind of like suede loafers ask. Zara has really good loafers. If you're looking to pay a little bit less, I still think they look really good. I have a pair of loafers from Zara. I love Zara shoes. I love Zara bags. Honestly, Zara is a really great place to look. This episode is definitely a little short and sweet, but I hope you guys enjoyed. Let me know if you want more fall themed content. Make sure to leave a rating and review on Apple podcasts and Spotify. And I'll see you guys next week. Love you. Bye. Shop vans and Albertsons for fresh savings every time you shop. This week at vans and Albertsons,

27:11get fresh boneless, skinless chicken breasts for £199 per pound limit 10 pounds. And locally grown grape-ery cotton candy grapes are £299 per pound with digital coupon. Plus 24 packs of Canada dry or 7-up 12 ounce cans are £499 limit one with digital coupon. Enjoy fresh and delicious savings for every meal. Hurry in. These deals won't last. Visit vans or Albertsons.com for more deals and ways to save. Have you heard that McDonald's spicy chicken McNuggets made with spicy tempura and a blend of H.K.N.R.Bag? Remember to grab a few extra napkins.