Most of us find it very difficult to maintain training and nutrition goals in the winter. Maintaining a fitness routine can be a challenge due to cold, short, dark days and less motivation. Here are some tips to stay motivated and persevere.
When you look outside and see the rain, it is tempting to stay on the couch in your jogging suit. Preferably with a tasty snack and your favorite Netflix series. But remember: summer bodies are made in winter.
In the winter period, a lack of natural light often causes a vitamin D deficiency. This can lead to fatigue. If it is not cold and bleak outside, the cocktail is complete. The motivation dip strikes. Your body craves energy boosts from sugars and starches and there is a good chance that you will eat unhealthily. So everything can be explained. Of course, that doesn't mean you have to (always) give in to it. Here are some tips to stay strong and nail your exercise routine. Also in winter!
1. Set clear goals
• Set achievable goals for yourself, such as a certain number of training sessions per week or a specific performance (for example, running a 5 km).
• Write down your goals and track your progress.
2. Plan your workouts
• Put your training sessions in your calendar, just like you would schedule an appointment.
• Choose fixed days and times, so that it becomes and remains traditional
3. Do HIIT training
Remember that you don't always have to spend hours trying to stay in shape. Add HIIT training to your routine. These are short workouts of about 15 to 20 minutes. These may be easier to maintain. Even if you have less motivation. Additionally, these intense workouts provide cardiovascular and fat-burning benefits.
4. Exercise at home or at work
Nowadays you can exercise anytime and anywhere. Make smart use of this. Save time by using the sports facilities in the office after your working day. Don't you have that option? Then purchase some simple fitness equipment to train at home, such as dumbbells, a mat, resistance bands and search online for training programs, workout videos and apps.
5. Just go outside
Daylight is super important for vitamin D. Make sure you get enough daylight or boost your mood with vitamin D supplements. Do you have the motivation to train outside or do you prefer to exercise outside anyway? Even better! You will feel extremely satisfied after this training and will produce dopamine. It will make you feel better and more energetic and how good will that hot shower feel?
6. Good and new clothes
Take good care of your body when you exercise outdoors. Use clothing that is comfortable but also breathable and water-repellent. This way you stay warm and don't turn into an icicle. Do you exercise indoors? Good clothing is also important. A new training set can also boost your motivation.
7. Create a workout buddy
With a fitness buddy you can often maintain your training routine better. You share the same things and can motivate each other. A nice stick behind the door!
8. Try something new
Sometimes it is important to try something new during this period. This could be a completely new training schedule to keep you stimulated, but also a completely new sports activity. Think of swimming, dancing, running, yoga, climbing, padel or something else.
9. Stay realistic
Be responsible but don't be too hard on yourself. Accept if you train less hard or skip a workout. Make sure you go again next time. Consistency is and remains important.
10. Keep seeing the benefits
Remind yourself of the benefits of your workout. Training is everything. It keeps you fit and ensures a better life: more energy, less stress and a better mood. This ensures that your god continues to function.
11. Reward yourself
Make sure you are comfortable during your workout. So nice and suitable clothes, your favorite music or other things that make you feel good. You can also reward yourself in the long run. Consider, for example, a massage, a day in the sauna or a holiday. This means you always have something to look forward to and you can use it to reinforce your goals. Good for your mindset!
12. Eat moderately
During the holidays it is easy to eat too much and too unhealthy. Consciously choose to enjoy yourself in moderation. Remember your goals and how difficult it is to lose those extra pounds.
