3 Tips to Stay On Track During Winter

The end of February is usually a challenging time of the year to stay motivated to reach fitness goals. The health and fitness New Year’s resolutions we committed to so resolutely in January have been pushed to the back burner, and swimsuit season is still months away. Cold, wet weather makes exercising outdoors difficult for all but the most die-hard fitness fanatics. The gyms are still packed, and trying to fight for a spare treadmill or squat rack is demotivating, to say the least. So, how do you stay active and motivated during the winter months?

I’ve listed three tips that have helped me and many of my clients staying motivated, even when the weather isn’t cooperating and the doldrums of February are setting in. If you're feeling less than motivated to reach your winter fitness goals, give these a try:

1. Set a sustainable schedule: The most common excuse I hear for not exercising, eating right, or getting in training is lack of time. Contrary to our sometimes lofty new year resolutions, most of us just can’t find the time to exercise 7 days a week, 90 min a day. So, set a schedule that sustainable. Be realistic and identify times of the day and days of the week that will work best for you to fit in your workouts, meal prep, etc. Then make it a priority! One of my clients blocks her work calendar for a lunch-hour workout 2 days a week so that she doesn’t have work obligations interfering with her fitness goals. Another client spends 90 min on Sunday prepping her meals for the week so she can just grab them and go each morning. Once the routine is set, it’s easier to stay committed.
2. Train at home when needed: Does this sound familiar? We leave work and tell ourselves, “The gym is SO crowded right now, if I just go home and change and eat, THEN i’ll head back to the gym later.” Then of course, we don’t make it. Stay motivated and fit by bringing the gym to you! If you’re a triathlete, having an indoor bike trainer is a must, allowing for more efficient riding as well as not fighting the cold and wet conditions of late winter. A simple set of dumbbells or a kettlebell can transform your living room into a premium workout space, with your TV, music, and room temp set to your exact preferences. A yoga mat and your own body weight is the perfect combination for High Intensity Interval Training (HIIT) that elevates the heart rate and engages the core. Keep on track with an in-home option for those days when the weather isn’t cooperating, or when you don’t make it to the gym on the way home from work.
3. Have a plan and use it: One of the biggest motivation killers is not having a plan. This can range from having no idea where to start (in the gym, at home, or in general,) to not knowing what body part to work on a given day, lack of a training plan for an event, or questioning many sets and reps to do at the gym. We get overwhelmed and give up, or waste lots of time and energy being inefficient and ultimately ineffective. Nothing kills motivation faster than not seeing results. So, make a plan ahead of time. This can range from using YouTube yoga instruction, to hiring a personal trainer or coach, to buying an online training plan, to using an app for free HIIT intervals. No matter what your budget or goals, you can become more efficient and effective by following a plan. So, find one that works for you and use it! 

​There you have it. My three simple tips for staying motivated and on track during the winter. If you can create a sustainable schedule, train at home when needed, and find an use a plan, you’ll be on track to stay fit and focused throughout these last long weeks of winter. Still need help sorting it all out? Talk to me. Send me a quick email or text, and I’ll be happy to give you ideas on how to maximize your workouts and keep on track based on your circumstance. Happy training and stay warm!