maintain motivation for exercise Eating right can be a daunting task no matter the time of year. But for most of us, those dark, cold, dreary winter months are completely Destroy our magic Stay active and eat healthy. That’s why we’ve put together this list of winter motivation tips to help you achieve your goals.
So whether you’re looking for the right way to stay active or eat right, we’ve got some support for you. Here are seven tips that are sure to keep you motivated—no matter how depressing it may seem on the outside.
1. Make a plan
As you plan to tackle the slow, indulgent winter months, your first line of defense should be to create a plan—and that applies to both exercise and diet.
Schedule your exercise schedule so you know exactly what you’re going to do and when. It’s easier to just start exercising if you don’t have to think about what you’re going to do when you exercise.
When it comes to food, the line between “a little indulgence” and “gorge yourself” can sometimes be confusing. To help you survive trigger meals (looking at you, Thanksgiving), think about what you want to eat in advance.
What foods do you eat during meals? What do the healthy portions of these foods look like? Answering these questions before facing a plate of marshmallow-covered sweet potatoes can help you avoid overindulging. If you really don’t think you can handle the exciting buffet, ask a trusted loved one to fill your plate for you.
If you’re worried about not having enough nutritious options at the party, you can also bring dishes that you think are healthy.
2. Change the status quo
“Monotony can undermine motivation, so one of the first things you need to do to stay motivated is to inject some variety into the old habits you’ve been stuck with for months (or even years),” says Trevor Thieme, CSCS. “Sign up now There’s never been a better time to take that bootcamp or spin class you’ve been eyeing. “
Changing up your daily habits not only keeps things interesting, but also changes the demands on your muscles, stimulate new growth and fitness gains (including weight loss). In other words, “adding variety to your exercise program is key to achieving your goals Breakthrough training platform — or avoid hitting the opponent in the first place,” Tim said.
3. Surround yourself with inspirational words
Encourage podcasts and inspiring TED Talks Instagram account and YouTube videos, or even strategically placed sticky notes, can help you reshape a negative, sluggish mindset to stay motivated and focused on your goals.
If you can’t find the right words, David Goggins Might give you some. Goggins is a retired Navy SEAL (and former world record holder for most pull-ups in 24 hours), and by the time you finish watching his YouTube videos, you’ll want to run an ultramarathon. YouTube channel be inspired Also worth a look, it provides inspiring ideas, perspectives and tips to help you achieve your goals.
But most importantly, do your research and find the voice that speaks you. Sometimes, even simple inspirational quotes Sticking to a mirror can be the trigger that turns lethargy into positive action.
4. Find a workout partner
Nothing is more motivating than a sense of responsibility. if you know a workout partner By relying on you to attend exercise classes, you’ll be less likely to give up on your fitness regimen. This means greater workout consistency, which is key to achieving any fitness goal.
Accountability is just one of many issues benefit Exercise with friends. Sweating with others can also increase exercise intensity (through friendly competition), exercise fun (another great motivator), and even improve athletic performance (since it’s human nature to work harder while others are watching).
5. Pay attention to winter-specific activities and foods
“Embrace winter-only activities like cross-country skiing and snowshoeing,” Tim says. Knowing you won’t be able to do these activities year-round may change your perspective from “ugh, it’s so cold and depressing” to “I’m so excited I can finally ski – I’ve been waiting all year!”
This also applies to food. Try some new recipes featuring winter fruit and vegetable. Root vegetables such as potatoes, beets and parsnips are at their delicious best in winter and can be easily roasted as a delicious side dish or mixed into hearty roasts, soups and stews.
6. Get the right gear
Once you’ve found the right winter activity, the next step is get ready. “If you don’t have the right gear for the environment or the weather, it’s a huge hindrance in terms of motivation,” Tim said.
He added that it’s not safe to go out in cold weather without the right gear, so invest in warm, lightweight clothing. Wear a fleece or merino hoodie to insulate your core, a beanie to keep your head warm, and windproof gloves to ensure you don’t lose too much heat through your hands.
Also make sure your shoes are appropriate for your activity (you’ll need leggings For example, for snowshoe running). You’ll have fewer excuses to skip exercise when you know you’ll be comfortable, warm and protected even in the harshest outdoor conditions.
7. Allow yourself to indulge
“An occasional feast won’t derail your progress toward your fitness or weight loss goals,” says Tim. “The problem comes when you develop a habit like this Overeating,” he said. Allowing yourself a little indulgence can help you maintain a balance between staying motivated to eat healthy and giving up out of frustration.
Allow yourself to have some fun and indulge in your favorite treats once in a while without restricting yourself too much. After all, the holidays are a time for celebration! Just be sure to limit treats to a few specific nights or events, and remember that having a hearty meal doesn’t mean you’ve failed; rather, it can be part of a balanced holiday meal plan.