9 TIPS TO STAY
MOTIVATED IN
WINTER
Finding motivation to get to the gym can especially be a challenge during the winter season. Most of us find the dark and cold can sap our energy and positivity and it’s understandable that we just want to stay warm and cosy inside our homes. So with that in mind, here are some tips and reminders to keep our motivation up for exercising during the colder months.
1. Find Your Why…
When your alarm goes off and it’s still dark outside, or when you have finished work and just want to get home, it’s easy to forget why you want to work out. So when you feel like skipping that gym class, remind yourself of why you’re doing it. Whatever your reason, try not to lose sight of the fact that it was important enough for you to start exercising in the first place – even if you don’t feel likedoing it right now!
Aside from your own personal reasons for wanting to work out remember how good it feels when you finish a workout and those feel-good endorphins are flowing around your body. And that’s only one of the benefits…keep reading for more….
2. ‘Summer Ready’ Goals
So you want to look healthy and toned on the beach this summer? Come spring there is an inundation of fitness offers promising to get you that ‘summer body’. But have you heard the saying ‘summer bodies are made in the winter’? It’s true! By getting started now you can give yourself time to adjust to your new routine and reach your goal in a sustainable and healthy way.
3. Fight the Winter Blues
The change in season can lead many to have low energy levels and reduced motivation, even causing seasonal mood disturbances like seasonal affective disorder. Exercising can help to combat the winter blues by increasing energy levels and getting those endorphins flowing.
4. Find a Training Partner
Having a training partner is a great way to stay accountable, as well as push and motivate each other. Try making a plan with a friend and start with small achievable goals, such as a half hour walk or 2-3 gym sessions a week. A friend can turn exercise into fun and can encourage you when you don’t feel like working out.
5. Try a Different Exercise
Exercise doesn’t need to be limited to the gym! Wrap up warm and simply take a walk in nature. Going out for a walk in the day can boost your vitamin D levels which will help keep your energy up throughout the day, as well as help to regulate your circadian rhythm and lead to better sleep. Try activities that support your goals, breath work, mobility or meditation, or even work out at home. There are all kinds of free workouts available on the web, start with YouTube and go from there.
Keep an eye out for an Antics’ at-home workout to be posted soon!
6. Workout Gear
Getting the right workout gear makes exercising in winter much more comfortable and enjoyable. If the budget allows, treating yourself to some nice new workout gear can also act as a powerful motivator. Even an inexpensive new beanie for those winter walks might just get you out the door!
7. Pump Up the Music
Music is a powerful motivator. Put on your favourite playlist before a workout to give you a boost and to up your enthusiasm for the work ahead. Music can give you the energy and stamina to do that extra rep or finish off those burpees.
If you don’t currently exercise to music, why not make a playlist? The tracks you pick can be anything you want, but research shows that music with at least 120 beats per minute (bpm) can help you work out faster. There are also plenty of playlists on digital music services you can make use of.
8. Get Some Sleep
To keep your motivation high it’s also crucial to get enough sleep. So grab a few early nights and hopefully you’ll wake up feeling refreshed in the morning rearing to go!
9. Increase your NEAT
One of the most underrated ways of staying fit is by increasing your NEAT. NEAT stands for ‘Non- Exercise Activity Thermogenesis’ and includes everything we do that is not considered planned exercise - for example, taking the stairs, cleaning, or getting off the bus a stop earlier. Increasing your NEAT can help you to stay on track with your goals, even on the days you don’t feel like working out.
The importance of physical and mental recovery over the holidays.
Training during the holidays can be a bit challenging due to various reasons such as travel, family gatherings, and busy schedules. However, it's essential to strike a balance between maintaining physical activity and allowing your body and mind to recover. Here are some considerations for training and recovery during the holidays:
Importance of Physical Recovery:
Avoid Burnout:
Holidays are an excellent time to prevent burnout from your regular training routine. It's okay to dial back the intensity and volume to give your body a chance to rest.
Injury Prevention:
Adequate rest can help prevent injuries. Overtraining without sufficient recovery can lead to fatigue and increased risk of injuries.
Muscle Repair:
Recovery periods are crucial for muscle repair and growth. When you rest, your body can repair micro-tears in the muscles caused by exercise, leading to increased strength and endurance over time.
Improved Performance:
Regular rest and recovery can improve your overall performance when you return to your training routine. It allows your body to adapt to the stress of exercise and come back stronger.
Importance of Mental Recovery:
Stress Reduction:
The holidays can be stressful with various commitments and social events. Taking a break from intense workouts can help reduce overall stress levels.
Enjoyment of Activities:
Engage in physical activities that you genuinely enjoy during the holidays. This can include outdoor walks, family sports, or other recreational activities that don't feel like a formal workout.
Social Connection:
Use the holidays as an opportunity to connect with family and friends. Social interactions can positively impact your mental well-being.
Mental Freshness:
Giving your mind a break from structured training can contribute to mental freshness and motivation when you resume your regular routine.
Strategies for Training and Recovery:
Active Recovery:
Incorporate light, enjoyable activities such as walking, cycling, or yoga. These can help maintain some level of physical activity without putting excessive stress on the body.
Short Workouts:
If time is a constraint, consider shorter, high-intensity workouts. Quick, intense sessions can be effective and time-efficient.
Rest Days:
Plan designated rest days where you engage in no formal exercise. Use this time for gentle activities, stretching, or meditation.
Listen to Your Body:
Pay attention to how your body feels. If you're tired or stressed, it's okay to take a day off or engage in lighter activities.
Remember that the holidays are a time to recharge both physically and mentally. Striking a balance between maintaining some level of activity and allowing yourself to recover can set you up for a successful return to your regular training routine. Always, prioritize your well-being and enjoy the festive season!
Finding purpose in Fitness.
With the explosive growth of the fitness industry in the past 5 years it’s easy to be overwhelmed by clever marketing and big brands. Suddenly there are more gyms and fitness programs to choose from than ever before which is great but how do I find out what’s right for me?
Before looking at a gym, you should first be asking yourself what do you want to get out of this? What do you want your body to be able to do that it cannot do now? This will help to identify the purpose behind your training which will be the deciding factor in what type of gym is best for you and your goals.
It needs to be something that you really enjoy, if you don’t like it, you won’t stick to it. If you do, you’ll look forward to it and keep showing up for more. You’re a human being after all and we all need to have some form of fitness routine to keep us going for as long as we can while enjoying the things we like to do. Try out different types of training that genuinely stroke interest in you rather than what is the current trend at the time!
So, what to look for in a gym? This is a big one, so many of today's group fitness franchises lack proper coaching time and bombard you with hundreds of new movements when you’re still mastering the basics.
Look for a gym that embodies a culture of learning and development over intensity and speed, you are there to improve and progress not just burn calories. Reality is, the better you understand and perform a movement the more you will get out of it and that take practice and time.
Learning new things is what makes training fun and exciting, some things will you will pick up easily, some will challenge you and take longer to master but along that way you will discover hidden strengths and skills that you didn’t even know you had!
— Coach Cam