If you’re like most people, cold weather has a tendency to affect your motivation to workout. But avoiding regular exercise is liable to make you feel even worse should you put on weight while losing strength and endurance at the same time. The secret recipe for staying amped to exercise is a combination of mixing things up, setting goals and treating yourself.
Outdoor Winter Workouts Boost Mental Health
Seasonal Affective Disorder (SAD) is real, so if you think those fluorescent lights at the gym are going to boost your mood, think again. People often become depressed during winter months due to the lack of natural sunlight, so there’s never been a better reason to bundle up and take advantage of the short hours of daylight. Not to mention, research shows that the combination of physical activity and nature are a powerful remedy for improving both physical and mental health.
Cold Weather Sports
If you start engaging in an activity you don’t do the rest of the year, be prepared to be a bit sore in the beginning. The good news is the tender muscles mean that you’re working them in a different way. Not only is that great for firing up the metabolism, but it also promotes strength, endurance and toning benefits. Make sure you’re incorporating strength exercises (bodyweight is fine) to help prepare your body and to avoid injuries.
Treat Yourself with a Warm Reward
If you’ve ever heard of the term apres-ski, then you’re familiar with the aftermath of a day on the slopes — usually something that involves a fireplace, hot tub and warm beverage. Try this concept at home by taking a decadent bubble bath, sipping a gourmet hot chocolate (just be sure to watch the calories), making homemade soup, booking a hot stone massage or taking a trip to the sauna.
Set Up a Home Gym
If you refuse to leave the house, find a clutter-free place in your home to set up an exercise area. There’s no need to invest in expensive machines. All you need to get started are a few sets of dumbells in a variety of weights, adaptable resistance bands that provide the ability for multiple exercises, stability ball and a BOSU Balance Trainer. Simply pop in a workout DVD or choose from one of the thousands of fitness apps available and you’re good to go.
Try Something New
If you don’t mind leaving the house but don’t want to brave the elements, try signing up for something new. This could be trying a class you’re not used to taking at the gym, or perhaps joining a sports league or bootcamp.
One of the reasons people give up on working out year-round is boredom, so don’t be afraid to mix things up! Even fitness trainers and instructors follow this rule. If you have a health condition or are just starting to workout, be sure to check with your doctor for tips on how to safely incorporate activity into your routine.
Set Goals
The best method for goal setting is to make one big goal, as well as some smaller goals to keep you motivated to reach the finish line. Perhaps your big goal is to tone up or lose some winter weight — great! Create an action plan such as tweaking your diet and exercise program, eliminating alcohol or sugar for awhile, etc. to help you stay on track. Smaller goals can be something like increasing the number of reps you do every month, mastering a perfect plank or increasing your flexibility. Just make sure it’s an achievement that gets you excited.
You don’t have to turn into a winter Olympian to stay in shape during cold weather. Even small changes can translate into big results over the course of a few months. Oftentimes, change can lead to discovery, so look at this experience as an opportunity to challenge yourself.
I would like to thank Jason Lewis for this weekly blog contribution. Get to it y’all! I am heading to the slopes of Colorado to get some boarding in myself:).
If you reside in a colder climate and are looking for some motivation. Contact me today to get enrolled in my Virtual Training Program. Just because you don’t reside in Arizona doesn’t mean you can’t train with me.
Karen Mullarkey
“No Mullarkey” Personal Training
www.karenmullarkey.com
ISSA CPT/IFBB Pro/WBFF Pro