Don’t let the winter doldrums derail your workouts
Snow, cold temperatures and long, dark nights put people into hibernation mode, which can lead to extra pounds and decreased fitness by the time the first crocuses bloom. How can we resist this natural inclination to curl up on the couch rather than getting in a workout?
Don’t give in to inertia, advises personal trainer and wellness coach Brandyn Webster. “I think the more you hibernate, the more you want to hibernate,” she says. “The more you move, the more you want to move.”
Webster, who owns training studio Wellfit Richmond, shared tips that keep her clients exercising through winter.
Accountability
One of the top reasons people work with a personal trainer is accountability. Setting up—and paying for—training sessions increase follow-through. But even if you don’t have a trainer, you can still work accountability into your workout. If you join a fitness class, soon the instructor and your peers will expect you. Find an exercise buddy and set a fitness schedule together, whether you’re walking outside or going to a gym. “That person is going to help motivate you,” Webster says.
If you don’t have any friends who want to exercise with you, peruse a neighborhood association website for workout buddies, running groups or other community exercise options.
Try Something New
An unfamiliar fitness format can shake you out of your winter rut. Curious about Zumba, kickboxing or yoga? “It might be a good time to try something new so you stay excited about your workout,” Webster says.
Set a Goal
Webster’s clients set springtime goals to propel them through winter. This could be a fitness goal, such as training for a 10K run, a bike race or a Tough Mudder. Or maybe you want to look and feel terrific for a spring wedding, your 40th birthday or some other big event. “Keep your eye on the prize,” Webster says.
Use Your Resources
Many companies now offer free wellness programs, but not all employees take advantage of them. If this resource is available to you, why not set up winter meetings with a wellness coach? A coach can help you set goals and keep you on track.
Decrease Intensity
Seasonal Affective Disorder and winter blues are common maladies this time of year. “If you know that the winter months are tough for you, the goal should be maybe a little less intense,” Webster says. But do keep moving, whether it’s a 30-minute walk outside, doing your yard work or playing with your kids. “Everybody needs fresh air and sunlight to stay rejuvenated,” Webster says.
Get a Trainer
Hiring a personal trainer is beyond many people’s budgets. In this case, Webster suggests finding a trainer who will write workouts for you and have monthly check-in calls. This scaled back model is affordable and keeps you accountable.
Avoid the Resolution Trap
Don’t let your planned New Year’s resolutions keep you from exercising during the holidays. “I think that’s a lot of people’s downfall,” Webster says. “They think, I’ll coast through now, but January 1, I’m on it. Fitness needs to be a year-round thing.”
Outdoor Activities to Try:
• Ice Skating
• Downhill Skiing
• Cross-country Skiing
• Snowboarding
• Rucking
• Snow Hiking
• Snowshoeing
• Snow Tubing
• Sledding