The cold. The dark. Doesn’t it just make you want to curl up in front of a warm fire, snuggled up in a blanket with a good book? Our desire to hibernate with the grizzlies is strong. But you’ve worked hard all summer and you don’t want to give up now. So, how can you keep going when motivation is lacking??
1. WORKOUT FIRST THING IN THE MORNING!
I know…it’s cold and dark first thing in the morning and it’s tough to find the drive to get out from under those warm covers. But you wanna know something? Unless you can workout mid-day, it’s going to be cold and dark by 4 pm so working out while the moon is out just might have to be your jam for the next several months. Set your alarm to go off with a tune that gets you moving and jump out of bed before giving it too much thought. Your workout will energize you for the day ahead, and it will be nice to know that whatever free time you have in your day is yours to spend however you choose.
If working out in the morning still seems a little daunting, try some of these tips:
- Sleep In Your Workout Clothes! Having everything ready to go first thing in the morning makes all the difference! If you are hitting a gym, have your bag packed and sitting by the door. If you are working out at home, lay out your shoes and equipment the night before. And either set out your gym clothes before you go to bed, or simply sleep in them (I literally do this all the time) so you can roll out of bed and go. The less you need to do in the morning, the less the chances are that you will talk yourself out of the workout. Plus you gain an extra few minutes of precious sleep.
- Set Your Furnace To Kick In A Few Minutes Before Your Alarm! Many people prefer a cooler sleep environment, but again, who wants to leave the warmth of their bed when the house is cold? Set your thermostat to warm the house a little before your alarm goes off.
- Have A Cold Shower! If you really struggle getting going in the morning, have a quick shower. Enjoy the warmth for a few minutes, but finish with 10-20 seconds of the coldest water you can handle. Not only will this wake you up, studies show that this practice can strengthen immunity and circulation, increase your rate of recovery and boost your mood and alertness.
Take a look at the “reasons” (aka excuses) you aren’t making it to the workouts. If starting your car and driving on sketchy roads across town to get to the gym is what seems to be deterring you, invest in some equipment so that you can do your workouts from the comfort of your own home. You can get an amazing workout from body weight exercises. Equipment such as resistance bands can provide you with a ton of exercise options for minimal financial investment. You will save yourself commuting time giving you a little extra time to do something you love!
When the skies are grey and motivation is low, sometimes it helps to try something different. Take this time to look at the class schedules of a variety of different gyms, fitness and specialty studios and try something that has always peaked your interest. Many facilities offer all inclusive 1 or 2 week introductory passes for very reasonable rates. Try that boxing studio you’ve heard so much about. Give that intro class a try at the crossfit gym. Enjoy the warmth in the hot yoga studio. By switching it up every couple weeks, you minimize the chances of getting bored. And you just might find a new activity you love.
Any activity is better when you do it with a friend! Make sure your friend is committed to keeping with the schedule and even better is someone who will (lovingly) call you out when you are full of excuses. If you are the competitive type, create a friendly challenge for extra motivation with the winner having to buy to lunch. Reward yourselves after a week or two of consistent workouts with something fun such as a coffee date or a plan to do some shopping.
5. HAVE A PLAN!
Plan your workout BEFORE hitting the gym. Not only will you be able to maximize your time because you know exactly what you are doing, but you are more apt to work harder and complete your workout. Without a clearly defined plan it’s pretty easy to wander around aimlessly and then leave 5 minutes in because you just aren’t “feeling” it that day.
6. FIND SOMETHING TO WORK TOWARDS!
What drives you in the summer is often very different than what drives you in the winter. Some people want that beach body. Others have a plan to run a 5k or complete a triathlon. Find something to work towards…create some kind of goal. Track you progress to stay motivated. Plan your reward when you reach that goal. Often giving yourself permission to buy those boots you’ve been eyeing or that new lulu bag you’ve been dying to get your hands on is enough to keep you going! Alternately, find a challenge to participate in. Keep your eyes on social media as various challenges pop up frequently. Stay tuned for my February Fitness Passport Challenge to help get you through one of the coldest months.
7. TAKE YOUR VITAMIN D!
While this doesn’t directly help with overall motivation, Vitamin D is a must during the winter months. Sunlight is our natural source of Vitamin D but Canadians have very limited sun exposure in the winter. Vitamin D is important for our immune system in helping to fight colds and infection and is also important for bone health as well as muscle, heart, lung and brain function. Talk to your health care providers to determine the dosage best for you.
If you struggle to get going in the winter, consider hiring a trainer 1-2 days a week. MOST people won’t flake when they know they have an appointment with a professional. At the very least, you will get a good workout in one day of the week, and that amazing feeling you get once the workout is over just might be enough to carry you through to workout on your own once or twice.
9. EMBRACE WINTER!
Let’s face it. Winter is a long season and and there is no getting around that. So why not embrace it? Getting outside and enjoying the very crisp winter air can be so rejuvenating for the soul and is quite enjoyable when dressed properly. Invest in some good clothing. You will need a moisture wicking base layer to keep you dry, an insulating layer to keep you warm, a wind and water resistant jacket, wool socks, gloves, a neck warmer and a toque. Give winter hiking, snowshoeing, cross country skiing or skating a try, or head for a walk around your neighbourhood. You may just be surprised at how enjoyable it can be.
And if you need help along the way…whether it be coming up with a plan, needing an accountability partner, knowing what to do at home or coming in for some training or nutrition coaching, I’m only a call away.
780-221-0477
Wye Road & Hwy 21
Sherwood Park, Alberta
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