Fall Into Recovery, The Houstonian Club's Experts Provide Tips on How to Prepare for Seasonal Change

The Houstonian Club's experts explain how to level-up fitness and recovery routines during seasonal transitions.

HOUSTON, TX, UNITED STATES, November 5, 2025 /EINPresswire.com/ -- As temperatures drop and daylight hours shorten, people may notice shifts in their mood, energy, and physical performance. The Houstonian Club, a premier fitness and wellness facility in Houston, has the right tools to help its members navigate the cooler weather. Their highly trained fitness experts share how recovery, immunity, and stress management can help ease the transition into the fall season and prepare the body for the cooler months ahead.

Active Recovery and Movement
Houstonian Club Personal Trainer James Hardy believes one of the most common recovery mistakes is taking complete rest instead of staying lightly active. “The most common mistake people make is thinking the only way to recover is to shut everything down,” says Hardy. “A better approach is active recovery. This could be a long walk, a moderate bike ride, static stretching, or yoga. The idea is to move and get blood circulating through fatigued muscles.”

Hardy also notes that cooler weather requires more attention to warmups and hydration. “A warmup literally warms the muscles, making them more pliable and able to contract more easily,” he says. “Failing to warm up, especially outdoors, can lead to muscle strains or tears. It’s also easier to forget to hydrate in cooler weather, so be intentional about drinking water before and during your workout.”

Movement and Immune Health
Carleigh Patenaude, a Houstonian Club Personal Trainer, recommends year-round activity to support immunity. “Regular, moderate exercise improves immune function by enhancing circulation and reducing inflammation,” Patenaude says. “The goal is consistency, not constant exhaustion.”

Strength training, yoga, or low-impact conditioning are great for individuals who feel sluggish or unmotivated. “When motivation dips, routine and community become even more important,” says the trainer. “Sometimes the goal isn’t to chase intensity, it’s simply to show up and move. Movement releases endorphins, which can combat seasonal fatigue and low motivation.”

Patenaude also reminds clients that recovery is an active part of long-term performance. “Every workout creates small amounts of stress and micro damage to the muscles, and recovery is what allows the body to adapt and rebuild,” she says. “Without it, you’re just stacking fatigue.”

Building Seasonal Resilience
Houstonian Club Personal Trainer Matt McCullough encourages clients to focus on what he calls the five foundations of health: sleep, hydration, diet, exercise, and recreation. “These have to be non-negotiables,” says McCullough. “Aim for seven or more hours of sleep, a half-gallon or more of water per day, 30 minutes of daily exercise, and time for play or self-care.”

He also recommends spending time outdoors, even as the days are shortened. “Get outside for at least 15 minutes of sunlight per day, but even 5–10 minutes can improve mood and energy,” he says.

According to McCullough, sleep is a central part of recovery year-round. “Sleep aids recovery, prevents sickness, and helps avoid injury,” says McCullough. “Getting sunlight during the day can help your circadian rhythm and improve sleep quality at night.”

Optimized Recovery Options
Muscle repair, inflammation, and fatigue levels can all be affected by seasonal changes. Summer’s heat and increased physical activity can lead to dehydration, slowing recovery. “The body is dependent on electrolytes and water for muscles to repair and for the body to feel energized,” says Rita Bright, RN, Covery Specialist. “Heat can also increase already existing inflammation, which can heighten pain.”

During winter, shorter days and reduced sunlight can lead to decreased circulation and fatigue. People tend to be less physically active, which can make them more prone to injury once activity levels pick up in the spring.

To help the body adapt, The Covery by The Houstonian Club offers several recovery treatments. PEMF (Pulsed Electro-Magnetic Field Therapy) can help support mood and energy by applying electromagnetic fields to the body. Red light and infrared sauna therapies can help counter the effects of shorter daylight hours while supporting mitochondrial function and energy storage.

Recognizing when the body needs more recovery is also important. “If you’re feeling more than just mild fatigue or you’re relying on extra caffeine to keep going, that could be a sign your body needs more time to rest,” says Bright. “Frequent headaches or a weakened immune system could also signal vitamin deficiencies and the need for more support.”



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Gabi De la Rosa
The Houstonian Hotel Club & Spa
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