We all know it is easier to stay fit and active during the summer months. The sun and warmth makes it inviting to head outdoors for a bike ride or walk/jog. It is easy to participate in summer 5k races and triathlons. However, when the leaves start changing and the days get shorter our enthusiasm for exercise seems to follow the sun's pattern and disappears. Yes, we are mammals, however, we do not have to follow the footsteps of our four legged furry friends and hibernate for the winter.
Do yourself and your family a favor and use these simple tips to help keep you and your family active and motivated during the winter months.
Keep Up Summer Habits: If you are currently getting in a 5:30am workout and are starting to realize it is getting harder and harder to get out of bed as the mornings grow darker, force yourself to keep up this routine. Try going to bed earlier, or even sleeping in your workout gear so that you have minimal hurdles to overcome when that alarm goes off.
Seven tips to getting out of bed early:
- Before you fall asleep command yourself to get out of bed when your alarm goes off.
- Think of your one definite burning desire as soon as you wake up.
- Think of your "want to do" list and how this will not be completed if you do not get out of bed.
- Think of the benefits that come from getting up and getting your day started. More time after work with family/friends, more energy, feeling of accomplishment, etc.
- Plan your first "reward". Maybe a manicure after work or a new workout outfit.
- Make a commitment to other people to be a part of your morning routine. Meet your workout buddy!
- Put yourself on a schedule that is non-negotiable.
Show Up: One of the biggest keys to maintaining fitness is making sure you show up! Even if you have no desire to work out when it is cold, dark and raining, show up and make yourself get onto a piece of equipment for 10 minutes. Most of the time after ten minutes you will start to feel great and continue on with the remainder of your workout. If, after 10 minutes you still feel unmotivated, allow yourself to stretch and leave. You will have at least kept up the routine of showing up to the club, which will make it that much easier to maintain throughout the winter.
Don't Hide: The cold weather makes it easy for us to forget what our bodies look like under layers of sweaters and sweatpants. Try wearing the same workout attire while in the club as you did during the summer. This will prevent you from allowing the mental note of "hiding under winter clothes" allow you to feel okay with putting on that extra 5-10 pounds of "winter weight."Just because it is winter, doesn't mean it is ok to add 10 lbs.
Maintain Your Diet: Remember all the tips and tools your 20/20 dietitian gave you while you were in the program. If necessary, purchase a 4 pack of dietitian appointments to help you stay on track and get through the holiday parties. Eat before you attend a party and even bring a 20/20 approved appetizer or entrée to offer at the party. Celebration Strategies is a great 20/20 community event that will help you deal with the holiday party season. This lecture is open to all past and present 20/20 participants and will be held October 29th.
Find Fun Winter Activities: Many people feel that winter limits fun outdoor activities to those who don't participate in the "normal" winter sports of skiing and snowboarding. Ice skating rinks offer a fun alternative for the family as well as sport specific activities such as curling and ice hockey. Cross country skiing is a very fun and high calorie expending (728cal/hr, for200 lb person at brisk speed) sport that is easy to learn. Many of the local ski resorts offer rentals, lessons, and miles of cross country tracks to explore. There are many other indoor sports that can be utilized during the winter months. Tennis, racquetball, volleyball, squash, swimming, basketball, indoor soccer, and group fitness, are all great ways to stay active while indoors during the winter. Sign up for lessons or a class to help keep you accountable and on schedule.
As easy as it is to rationalize the lack of activity and expanding waistline during the winter months, it never seems to come off as easily as we think it will when spring rolls around. Do yourself a favor and maintain your fitness throughout winter, so when the sun decides to make an appearance, you are ready and in shape for all those fun outdoor activities.
Written by Mindy Burns, PRO Sports Club Personal Trainer