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Staying Motivated Through the Winter Months
Fitness | December 11, 2015
Don’t let the holidays hijack your routine!
Oh, these long winter months. Even if you don’t live in a colder climate with ice and snow (shudder), we tend to spend more time indoors when the days are shorter. I don’t know about you, but when I’m home in the evenings instead of out and about, I can easily end up lolling around the house in layered comfy clothes. Couple that with holiday travel and excess and you have a dangerous recipe of extra calorie intake, missed workouts, and too much vegging out. All that can lead to weight gain and a loss in lean muscle mass. And nobody wants that.
I definitely know how easy it is to slack off on your routine, especially when you can comfort yourself by thinking that you’ll get back into shape when the New Year rolls around. But as I’m sure you know, getting back into shape is a whole lot harder than just maintaining your current fitness level.
If you can keep up with your daily workouts, you’ll thanks yourself a million times. Like when you put on that clingy New Year’s Eve dress, when you finish each exercise routine with a sense of accomplishment and growing strength, and when you go to bed at night with an easy conscience.
So, how do you stay on track?
1. Start Something New
Commit to one of my workout series! Right now in the ZGym I’m featuring three new series. The Bunny Slope Series for beginners, the Black Diamond Series for more advanced athletes concentrating on upper body and abs, and the Jump Rope Cardio Kettlebell X Series featuring jump rope and kettlebell-based exercises. It can be fun and invigorating to concentrate on strength gains or mastering a new piece of equipment.
2. Stick to the Schedule
Print out a calendar and jot down which workout you’re going to do on what day. Then put it on your fridge so you don’t forget. If you have a plan, you’re much more likely to follow through with your workout than if you have to dither around trying to decide what to do. If you’re not a planner or feel overwhelmed by the choices, just follow the ZGym weekly schedule. I’ve got a workout planned for you every day. All you have to do is login and click on the daily workout. Done and done!
3. Try Some Tricks
-If you’re cold, sleepy, or find yourself reaching for an unhealthy snack, get up and do 10 burpees. You’ll burn some extra calories, warm-up, and get a great energy boost.
-Buy a couple cute new workout outfits. You have to work out if you want a chance to wear that new gear, right?
-Drink lots of water. Often when we think we’re hungry we’re actually thirsty. Water helps out bodies run at optimal levels and look and feel our best. And the best way to fight against dry winter skin is to hydrate from the inside out.
3. Plan Ahead
If you know you’re going to be traveling, help yourself stay on track by planning ahead. Prepare for your workouts by packing equipment you’ll need or planning on all doing some of my all bodyweight workouts. If you know you’ll be in an airport or car all day, make sure and pack healthy snacks so you don’t have to depend on fast food. (If you’re flying, don’t forget that you can’t take liquids!) If you’re going out of town for an extended trip and you like to have smoothies for breakfast, pack your blender. Small things can make a big difference.
4. Practice Moderation
The holidays are a time to celebrate. Often people think if they’ve made one mistake they might as well completely throw in the towel. But I always feel like it’s totally fine to indulge now and then as long as you practice a little moderation. If you really want some pie, have it! But try a small slice instead of three huge pieces. Have one glass of wine instead of four cups of egg nog or beer. If you’ve eaten one heavy meal prepared by family, maybe volunteer to make dinner the next night. One of my warming, nutritious soup recipes would satisfy a crowd and still help you stick your goals. Plus everyone will love you for taking over in the kitchen!
5. Don’t Obsess
If you do overindulge or miss a workout, don’t obsess about it. Just chalk it up to holiday insanity and get back to your hard work when you can. If you gain a pound or two it’s not the end of the world. Anxiety doesn’t help anything and can actually hurt. Cortisol, the hormone that’s released when we feel stressed can actually contribute to weight gain. Yup, for real. I wrote a whole post about it last month. If it makes you feel better to do an extra workout to counteract that stuffing binge, that’s fine. But overworking yourself can lead to exhaustion and make you more prone to injury and illness. If you go off the rails, take a deep breath, look at the big picture, and remember all the wonderful things you have to be thankful for.
Have happy and healthful holidays, everyone!
xoxo
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Private Member |
Oh Z, I should write down the 5th point and keep reading it at leadt during Xmas.. It sounds funny but it’s so easy for me to get 1-2 kg n very hard to give up eating afterwards and loosing them. For 2-3 kg up and down I m fighting actually almost the whole year..not to say years.. There are just enough to give me hard time to fit to my jeans.. and let me with a feeling that my efforts are in vain.
Private Member |
curitiba, parana, brazil
Hi Zu…I laughed here first here: If you’re cold, sleepy, or find yourself reaching for an unhealthy snack, get up and do 10 burpees -too good statement, I will try to do it surely. And second laugh was here: If you gain a pound or two it’s not the end of the world! Of course it issssssss…hahaha…I am 100% obsessed with the workouts…but still trying not to be! I will carry only JR, KB, pull up bar and my Muay thai stuff bag…:O for 20 days trip! kkkk Anyways…what to do! Happy holidays to you also!
Private Member |
As always, great advice. You have been keeping me on track no matter the season, and literally in The Best Shape of my life for almost 2 years now.
Thanks SO much.
Private Member |
seattle, washington
Move to warmer climate! 😀
Private Member |
this would all be sooooo much easier if I had you as a neighbor!!!!
Private Member |
Well said Z! Thanks for the balanced approach and you’re inspiring as always . I am so grateful for you and your workouts …. you’re a blessing in my life and I wish you abundant blessings and enjoy the holiday season 😊
Private Member |
uk
I like winter. I could never live in warm climate places. And I think its easier to stay fit in winter as you are forced to move around to keep warm. In hot summer how much do you really want to do a workout? Also I prefer hot soups and stews in winter, somehow they keep you fuller and satisfied for longer rather than summer salads that leaves you hungry after 2 hours. Take advantage of winter and get fit and then be lazy in hot summer days:)
Private Member |
thanks Z – point no 5 definitely true . I gained a total of 5kg due to high stress levels in a short period of time. As a result I became very depressed and demotivated and have not been following a regular training schedule for 6 months now. I watched each of your new workouts , read everyones comments but even that did not help. I guess I have to make that change and change this mindset now. My health has been compromised in the process and due to this I am now , today making that change. I will start slowly with the new bunny slope series and also do kettlebell workouts which I like,My goal is to get back doing all the more intense workouts like the summer shred and the black diamond series.- these are awesome. Thanks to you and everyone else. Have a wonderful festive season with your loved ones and friends.
Private Member |
Great tips! I have one more reason why you should do your workouts during the winter months, and that is –
So you can stay warm all day!
Every time I skip a workout, I’m cold all day because I haven’t raised my metabolism for the day. I even notice that I need extra covers at night if I don’t workout. Pretty crazy but it’s true!
Private Member |
Thanks so much Z! You have such an awesome way of putting things and reading my mind with these topics! Love being a part of ZGYM ,your daily efforts to keep us all motivated and on track are inspiring! Have a safe and happy holiday too xo