STRESS
It’s one of the most beautiful times of the year. The sun glistens off the fresh snow and the trees sparkle. The only downside is the sun doesn’t rise until 7am and it sets around 4:30pm. We make our way to work in the dark and return home in the dark. The mornings are cold making it even harder to get out of bed. Staying motivated and productive during the winter season is not easy; this goes for finishing important tasks and projects as well as exercising. It is much easier to stay home cuddling on the couch with a warm cup of hot chocolate watching television.
I have put together a list of some helpful tips on how to stay motivated during the winter months.
1. Warm up the house. Adjust your thermostat timer to warm your home or bedroom before the alarm goes off. If the temperature outside the blankets is as warm as it is under the blankets, then there goes the “it’s too cold excuse”!
2. Recreate early sunlight. Technology has done it again; they have created a bedside lamp that simulates natural daylight. The Phillips 'Wake-up light', endorsed by the National Sleep Foundation, gradually increases the light in the room and comes with built in clock and alarm. This will activate your internal clock to help you get ready to start your day.
3. Tune your alarm. Rather than using a typical, annoying alarm clock, use your phone or iPod to play specific songs that get you going. Pick something that gets your blood pumping and your energy flowing. This will help you get out of bed on the first try.
4. Prepare the Night Before. Put out your gym bag and clothes the night before. This will minimize the amount of thinking you have to do in the morning. It is also helpful to prep your water bottle and morning snack the night before.
5. Warm up inside. Get your dynamic warm up going in the house; high knees, jumping jacks, Frankenstein’s, quad pulls and burpees. This will get your heart rate going and spike your body temperature. Once you’re warm, the cool air won’t seem so bad anymore.
6. Work out at home. If the cold has really turned you away from making it to the gym, hop on a treadmill or elliptical if you have one. Another option is to do a quick High-intensity interval training (HIIT) session or grab your laptop and choose a YouTube video. As long as you are getting your blood pumping, you are doing your body good.
7. Recruit friends and/or family. Find a friend or family member who will commit to joining you in the morning for walks/runs or workouts. This will allow someone to hold you accountable for showing up. Getting your family involved can also help motivate you. Try to get a list of challenges going such as who can jump rope the longest or do the most pushups, lunges, or sit ups. You can use your competitive nature to get others involved so you can all stay in shape. You can also make a list of little rewards, including ideas like picking what to have for dinner or being excluded from doing specific chores.
8. New workout gear. Buying new workout gear can be that little bit of motivation that gets you out of bed in the morning. It gives you that little bit of excitement that may just get you out into the cold and to the gym so you can show off.
9. Revamp your workout playlists. With the dreary weather outside, a little revamping of your music may be all you need to get your motivation going. Also try working out to some music that you are not too familiar with for a nice upbeat change.
10. Keep it simple. The best way to overcome our excuses is to not create them in the first place!
11. Set mini-goals. Set small goals that may lead to higher intensity, focus and discipline to stay on track each day/week. These goals can start with just the number of miles this week, the number of workouts over the week, or steady improvements in strength gains on a specific exercise. To hold yourself accountable, always write your goals down and track your progress so you can see the results on paper.
12. Don’t forget what works for you. If you are usually motivated in the summer, think about what drives that motivation: Goals? Friends? Coach? Competition? The outdoors? How can you translate that drive and the feeling it gives you in the summer and use it now in the winter season?
13. Remember the Why! There are times when the best motivation is to simply remind ourselves of all of the benefits that come along with exercising. The benefit a lot of us tend to focus on is it helps us stay fit and healthy. However there are many other benefits that we need to keep in mind. For example, taking a walk to the corner store instead of driving can help you save money while staying fit. Staying fit can also prepare you for unexpected life events in the future, such as moving furniture or running around with your children.
I hope that these tips will help you fight the winter blues. Sticking to your workouts this winter isn’t just about preventing weight gain; it’s about boosting your mood and energy. This will help you stay positive and boost your immune system so you can fight off those pesky colds. It is also very important to remember to keep safety in mind before taking your workouts/runs outside into the cold, snowy weather.
Enjoy!!
