Winter has well and truly settled here in WI given the cold temps and recent snowfall. And as a trainer, I know getting motivated can be harder than it seems when it is dark AND cold! Spring – never mind summer – seems very far away still. It’s that time of year when comfort food (or drink) seems so much more tempting, and the urge to stay inside instead of going to workout is almost overwhelming. So why bother fighting it? We can always start a new regime when spring rolls round, right?
We all know it’s hard to stay motivated during winter. Baggy sweaters and cold weather seem to sap all motivation to eat well and exercise properly. However, there are many arguments for staying healthy over winter and improving your lifestyle, positivity and wellbeing.
Discover the benefits
Staying motivated means focusing on the benefits. Even when it’s cold, there are plenty of reasons to get to your workout. Exercising outside, if you can get outside a few times per week, lets you benefit from fresh air and Vitamin D, which helps to absorb calcium, maintain bone strength and strengthen the immune system. Exercise can help to beat those winter blues. After just 10 minutes of exercise, the brain releases ‘feel-good’ chemicals serotonin and dopamine, which can help reduce anxiety and depression. Thank you boot camp and Small Group! Also, staying active can help conditions such as arthritis – a condition whose symptoms can often worsen over winter. And of course, there are always the physical factors to consider. While it may be cold now, summer – and its accompanying wardrobe – will be here eventually. Maintaining a healthy exercise regime over winter means there won’t be that pressure to get back into shape come spring.
Set goals
Having a goal or target is one of the easiest ways to get motivated. If you are not sure how to do this, let me know, I can help. This could be a beach vacation, a triathlon or perhaps a wedding or some other event. It could be losing a few pounds, reducing body fat, or fitting into a certain outfit. Whatever your goal(s) may be, SET THEM and focus on them.
Train for an event
Training for an event is another great motivator, as it gives you something to strive for. For me, I love prepping for vacations where I know I will be in my swimsuit during the winter. You could train for a marathon, fun run or an endurance event. Check out this list for upcoming events in MKE. https://www.eventbrite.com/d/wi--milwaukee/fun-run/ Or better yet, join us in our Achieve training group training for the Pleasant Prairie and/or the Tri-ing for Children Sprint Triathlons.
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Reward yourself
Work toward a big reward for reaching your big target – such as a new outfit or a weekend away – but you can also work toward smaller rewards; little things you can look forward to at the end of each workout or each week. Having an all or none view is NOT always the way to approach your goals. And remember this reward DOES NOT have to be food or drink.
Use your resources
Can’t do it alone? Get a personal trainer. A personal trainer is a paid motivator, helping you push yourself when you lose your resolve. Trainers can also help achieve certain results, so if you want to improve your fitness, get great abs or lose weight, a trainer can get you there. I love what I do, let me help!
Get a buddy
Get a buddy; exercising with a friend keeps you accountable, pushing you both to exercise when you may lose motivation apart, especially for early morning workouts. You could also join a running club, walking club or boot camp, or try activities where other people are always involved, such as dance, martial arts or rock climbing.
Get up and get it done
It can be hard getting out of bed when it’s dark and cold. Give yourself some extra encouragement by setting a thermostat timer to warm your bedroom, and set your alarm to play songs that motivate. And pull out a fun outfit for your morning workout, it can help get you excited about your day.
Try something new
Winter can be the perfect time to change up your workout routine or add something new. Maybe muster yourself for a Saturday morning boot camp twice a month. Or, since we still have snow here in WI, you could try your hand at skiing or snowboarding.
Use technology
Technology can be a great motivator. If you have a smartphone OR use a Fit bit, Apple watch or Garmin, play with the fitness tracker. Check into boot camp or small group or post a picture from your workout using your phone and remember to get your steps. Mark your calendar with workout sessions and treat them as actual appointments. Create a countdown to summer. Listen to great tunes!
Be flexible and keep it simple
Don’t set any rigid rules – make exercise fun, not a chore. Use a routine that’s simple and easy to start. Don’t worry about setting aside one long period of workout time. Instead try to accumulate exercise throughout the day. But bear in mind, National Guidelines recommend at least 30 minutes of activity per day and 150 minutes of moderate exercise per week.
You got this!