Often people find themselves amid a slump during winter months. Bitter mornings and dark evenings are not of help when trying to stay in the cycle of staying fit. All you want to do is crawl under your duvet and stay where it’s warm.

 We hear you. The struggle is real.

First and foremost – Don’t beat yourself up, it is scientifically proven that the lack of sunlight affects our mental health. Usually, you get vitamin D from sunlight and with the shorter and darker days you aren’t absorbing much, if any. However, getting out and about for a crisp winters walk is still beneficial and wearing our hoodie and jogger combo will keep you toasty. Vitamin D is the neurotransmitter for serotonin. Lack thereof affects mood, therefore gym motivation!

However, exercise helps with SAD (seasonal affective disorder), due to the release of endorphins. It can be a vicious circle.

 

Boost Your Winter Workouts: Tips and Strategies to Keep Your Gym Motivation Strong All Season Long

 

1)       Join a group or recruit a gym partner. When you work out solo you can quite easily make excuses for yourself not to do it. However, when you work out with a friend or partner you feel more accountable to show up. In addition to the exercise itself being essential for your mental well-being, joining a group or doing it with a friend is motivational and allows you to chat about whatever you have on your mind.

2)       Set clear but ACHIEVEABLE goals. This could be to do 15 minutes of exercise 3 times a week or to hit a new personal best. Plan your workout rather than winging it on the day, this means you have fewer decisions to make and therefore makes the thought of exercising less daunting.

 

3)       The correct fuel is key. Eat the right food at the right times to optimise energy. But how? If you eat under an hour before your workout, fruit is amazing for a quick release of energy without feeling heavy during your workout.

Within an hour of you finishing your workout, try to eat some protein, this aids with recovery and helps to alleviate that intense hunger after a workout. Keeping you fuller for longer.

 

4)       Comfy gym clothes, I AM ME is all about confidence and comfort. Leave out your gym outfit the night before as this is psychologically proven to increase the chances of you wanting to work out.

 

5)       Always celebrate the small wins, if you get up and get changed into your gym set. You are already halfway there. Treat yourself, either to an activity you like doing, your favourite snack or even better a new gym wear piece. Our hoodies are designed to keep you cosy during the winter months.

 

Stay Strong at Home: Gym Motivation Tips for Effective Workouts Without Leaving the House

It’s important to remember that life often gets in the way but even if you set aside 10 minutes a day for a quick yoga session in your living room or bedroom this can set your day up for success. Walking on your lunch break is amazing for digestion, especially just after you have eaten. This is known to help with glucose spikes throughout the day and therefore ensure your energy levels are stable.

Here are some 10-minute Pilates at-home workouts that you can roll out of bed and do in the morning when you just aren’t feeling it.

https://www.youtube.com/watch?v=vjEAmyKgve0 – 10-minute Pilates HIIT workout (move with Nicole)

https://www.youtube.com/watch?v=U5O_qEcWqGo – 10 Min full body Pilates with Christmas music (Lidia Mera)

Stay Consistent: How to Maintain Your Gym Motivation During Holiday Chaos

Drink plenty of water! It sounds cliché but it’s essential. But why is it a key factor to your winter gym motivation? Water helps to flush out excess toxins as well as the fact as it hydrates your body's cells. This is crucial because if your blood cells are not hydrated this results in muscle fatigue! Dehydration causes your heart to work in overdrive to pump more oxygen, which also makes you feel tired. It is a vicious cycle but being more conscious of how much water you drink can really make an impact on your workouts and gym motivation.

 

Aside from this, water can also help with making you feel full. It is often hard to distinguish between hunger and thirst. It can also promote a process called thermogenesis. Thermogenesis is a heat production in the body, this happens because your body has to warm the water that you have consumed up to body temperature. Increasing your metabolism. Therefore, if losing weight is your goal, making sure you drink enough water is an absolute must.

Now you are thinking… well how much is ‘enough’ water?

Unfortunately, there is no definitive answer as your individualised level of how much water you require depends on various factors. Such as exercise, age, illness and medication. However, according to Bupa and many other sources 6-8 glasses of water a day is adequate. This averages out to approximately 2 – 2.5 litres a day.  Available at: Bupa

Alongside water you need…

-Sleep-

Seems obvious right? Well, most people don’t realise the impact sleep has. Especially during the busy festive season. Did you know sleep affects not only your endurance but your willpower also? Sleep helps with muscle recovery after a workout and reduces risk of injury.

You can also accumulate sleep debt. Sleep Debt is the amount of sleep lost . For example if you go to bed an hour later than you usually do three times a week. You accumulate what is called sleep debt.

Consequences of sleep debt include:

-            Immune issues,

-            Brain Fog,

-            Tiredness,

-            Increased risk of chronic health issues.

Regulating your sleep is essential for combatting sleep debt. If you find you are a night owl, try going to bed 15 minutes earlier each night to transition yourself into a better routine.

 

Make It a Family Affair: Fun Ways to Stay Active Together

Trying to stay active when looking after children can be hard, finding time for yourself can seem impossible.

Especially during the winter months and festive period. Here are a couple of ideas to get your kids active over the festive period.

Ice Skating – ice skating is a fun, festive full body workout

Winter walk – a winter walk is a great way to stay active. Whether you live in a rural area or a built-up area. Walk around and take in the frosty views or look at the festive lights.

Post-dinner yoga is amazing for digestion and breathwork. This is a great one for when you feel full after your Christmas dinner!

https://www.youtube.com/watch?v=R-bbZzt7dvA – Here is a short post-dinner yoga session that you can try at home.

To conclude, staying gym-motivated during the winter months doesn’t have to feel like a struggle. Break it down, consistency is key. Guilt-tripping yourself into working out is unsustainable. Focus on the mental health benefits and how good it makes you feel. This way the health benefits that follow are true and sustained.Being active in whatever capacity is notable. 

Whether you are climbing the stairs, walking to the shop for some more milk, or walking the dog.

Kick off the New Year feeling energized and accomplished. Making January's health kicks less daunting because you are already ahead of the game.

 

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