It’s starting to get colder in the mornings and the darkness outside isn't exactly motivating or inviting you to get out & move for your daily dose of exercise.
But its time for a change & you have made the first step by reading this blog! The only way to live a healthy lifestyle & love the body you're in is to constantly reward it with the exercise & healthy food it deserves.. Even when the colder months pass us by. So we can fully enjoy our amazing healthy bodies in winter too!
So, with that said, I wanted to share my tips that help keep me motivated during the cooler months of the year.
These are my tips to help you stay fit during those cold winter days.
1. The goal doesn't change even though the weather does
During winter, the cold & darkness deceives you & leads you to believe your warm bed is soooo much better than a hot body. But it's not, it's lying to you because your mind will always lean towards pleasure than pain! Don't believe the voices 'excusing' you from your morning workout while you lie in bed with your tired eyes a little bit open thinking "Ill just do my workout tomorrow or this afternoon, I am SO tired this morning - Snooze button on".. I think this is something that sounds extremely familiar to EVERYONE! SO make an effort to practice not making excuses & staying true to YOUR personal goals - Be positive about reaching your health & fitness goals or maintaining what you have achieved already despite the weather change. I love the quote "Use it or LOSE it" - If you don't work it, you sure are going to be sorry when you lose it.
2. Get Moving
We know winter weather makes it more difficult to go out for a walk or run (ask anyone, I am sure they would be more than willing to tell you what they think - But you won't complain because you're excuses free.. Remember ;-) ), but there are so many ways to get your body moving & your heart rate up inside, you can do band workouts, skipping, boxing, workout DVDs, or even find some great YouTube fitness videos. Here's a one of my favourite 'on the go workouts' or a quick jump start that I can do anywhere for a great bum:
The 10 minute BUTT toning workout
for the girl-on-the-go
This workout is something I like to do if I can't get to the gym or I’m away & a hotel room is the only space for a workout or I just want to kick start the day at home for a rockin bum!
Each exercise is 1 minute long – 10 different exercises
What you need;
Yoga mat/or carpet, skipping rope, stopwatch/iphone & your fit girl attitude!
(If you have any trouble trying do this exercise, you can always search it on YouTube for a demo before your workout)
1. Squats for 1 minute;
- Stand with feet hop distance apart & parallel
- Bend at knees & stick your bum out behind you
- Keep back straight & the weight in your heels
- As you return to standing, squeeze your glutes
2. Front Lunges for 1 minute;
- Stand with feet hop distance apart & parallel
- Take step forward with right leg. Bending at knee
- Push back up through heel of forward foot
- Alternate & repeat
3. Sit ups for 1 minute;
- Lay on your back & pull up into a sit up, push out as many as you can & keep it up for 1 minute! (if you have a gym ball you can use this for sit ups too!)
4. Squat Jumps for 1 minute;
- Stand in correct posture with feet hip-width apart, toes pointed forward.
- Reach forward with your arms as you drop into your deep squat.
- Jump up as explosively as you can, driving down with your arms.
- Then lower yourself back into the squat to complete.
5. Wall Hold for1 minute;
- Stand against a wall with your legs extended out
- Have your feet 2' away from the wall
- Inhale, then exhale & allow your abdomen to fall toward your back
- Gaze straight forward knees slightly bent & chin slightly tucked. Keep the back of your head touching the wall
- Bend your knees to slide your back down the wall. Ideally, you will come to a level almost as low as sitting
- Hold position evenly for 1 minute then move slowly back to start position to finish
6. Donkey Kick Right Leg for 1 minute;
- Get on your hands and knees with abs pulled in tight
- Reach right leg up behind you with bent knee, pushing through heel and engaging glute
- Keep back straight and return to starting position, repeat for 1 minute
7. Donkey Kick Left Leg for 1 minute;
- Get on your hands and knees with abs pulled in tight
- Reach left leg up behind you with bent knee, pushing through heel and engaging glute
- Keep back straight and return to starting position, repeat for 1 minute
8. Hip Bridge for 1 minute;
- Lie on back, hands by sides, knees bent
- Keep weight in heels, squeeze glutes and push hips up so body is in one line from knees to shoulders
- Return to starting position and repeat for 1 minute
9. Skipping for 1 minute;
- Grab your skipping rope & GO for 1 minute
10. Push ups for 1 minute;
- Lay on your stomach, legs straight & shoulder length apart
- Push up off the ground & do as many push ups as you can in one minute
Make sure you stretch for 10-15 mins after this workout!
3. Keep yourself warm
Did you know that when you are cold your body craves fatty foods naturally? Your body is trying to protect & insulate itself from the cold - Therefore craving fatty rich foods & storing it as fat to keep you warm. A way to help combat this is to obviously always keep yourself warm (rug up when you are cold, wear socks, drink green tea.. you get the picture) & always be prepared with your meals. Which leads me to tip number 4.
4. Eat & drink WELL
Being prepared with meals is something I do all-year-round routine. This stops you from snacking on foods that your brain will love you for - for about 5 seconds & that your body will hate you for until you work it off! Keep your bod well nourishedwith nutritious, real, whole foods. So start your day off with a healthy, balanced breakfast - Warm organic oats with a little organic honey is so nice in winter & also promotes slow release energy (this stops you from snacking on unhealthy sugary snacks in between meals). Be sure to stay away from the processed foods - alternatively you can snack on a small piece of fruit with some almonds to subside your cravings until you can sit down for a proper healthy meal. Stick to drinking plenty of water (with a slice of lemon if you like it), plenty of green tea & any alkalizing green drinks (wheatgrass, barley grass, freshly squeezed green juices ect)! Stay away from sugary store bought juices & energy drinks - These fry your brain & make you fat!
5. Work out with a friend!
A way to help keep yourself accountable is to workout with a friend, pick someone who is motivated, positive& has similar goals that will help assist you towards yours. Involvement & encouragement is key; I love to send my friends 'fitspiration' images that I have on my phone that make me motivated to hit the gym on a consistent basis. This also helps them to stay on track with what they are working towards! This really helps in the mornings when you are getting up to go to a work out - You will be less likely to cancel it because you don't want to let your workout partner down!
*6. Your Vision Board
I know I said 5 tips, but this one is something a little extra I wanted to add on JUST for you!
Create your very own vision board if you don't have one already - This is a canvas you put up somewhere you look every day & it consists of pictures & words that inspire you to achieve your personal goals - Whether it be fitness, health, wealth or career goals.. Make one that is bright, motivating & brings you happiness every time you look at it.
(Below is a picture that I love because it inspires me to always work harder & be every little bit of the person I want to be!)
I hope this helps you push through the chilly winter months with inspiration & helps you have your BEST WINTER BODY YET! The winter doesn't last but your body will if you take care of it! :)
LOVE ELLIE x
"BE YOUR BEST YOU, EVERY SINGLE DAY"
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