As the days get shorter, the nights draw in and the weather gets colder and wetter, motivation to exercise and stay active can diminish, while the temptation to eat more food can increase. These are natural feelings that most people go through when transitioning from Summer to Winter; it's just important to know how to combat and deal with them.
I can say that I have the same struggles. Getting up when it's cold and dark outside is tough for me, and some days I would much rather be curled up in bed watching Netflix instead of training. However, I also have specific goals that I want to achieve by the end of 2017 which, unfortunately, I won’t achieve watching Netflix in bed. Having these goals alone gives me more purpose in getting in the gym, or making a nutritious choice even when I may not feel like it.
So, my first and most important “Winter tip” is to write down some straightforward exercise and activity goals to achieve through the Autumn and Winter. Having these goals will already give you more motivation to, for example, get up and hit the gym before work. It doesn't matter what the goal is (remember: it needs to be relevant and suited to you), just having one is going to make a difference.
Once you have your goals set out, set out how you are going to achieve them by:
1) Scheduling in your exercise sessions at the start of the week. This will help you avoid making excuses on why you should 'skip' your workout, or prevent something else from getting in the way.
2) Set yourself a 'mini' goal you want to achieve by the end of each individual week. This will give your exercise routine a specific purpose and hopefully boos motivation.
3) Reduce training time and increase training intensity (AKA: make it 'short and sweet'). For example, if you are training in the gym, include supersets, circuits and time-based work to speed up the session. Or, if you enjoy running, why not base your training around intervals and sprints?
4) Set yourself a Daily Activity goal. This could be in the form of a certain No. of steps, or a distance you want to cover over the course of the day and week. I, personally have a 'distance goal', which I aim to achieve 80-90% of the time. This will give you more incentive to get outside and move.
5) Join a class or find a training buddy. Both of these tactics provide you with more external accountability, and can be the difference between getting your exercise in, or not.
The above are just a few tips on how to keep up, or improve, your exercise and activity habits. If you are someone who is only starting out, however, you might find this more challenging to do. Our number one piece of advice in this circumstance: start small. Make your goals almost easy to achieve, then as you become more confident, build them up and make them more demanding. It's normal to struggle when starting out and to not be sure what to do - we've all been there:
How can I change my habits?
How do I find the motivation?
How do I make exercise part of my lifestyle?
If you are that person who wants to make changes, but you don’t know how to do so, where to start or what you 'should' be doing, then don't hesitate to ask someone more experienced or knowledgable for help. You do not need to wait until January to start leading a healthier and fitter lifestyle. There is never a bad time to get started.
And if you're looking for help or advice on anything health and fitness related, then please do send us a message at:
And we will happily help you however we can!