"Winter Blues" (Blog #125)
Lets face it, the winter can be disastrous for many people when it comes to their health and their waistlines. The "winter blues" is a real thing that can overwhelm even the best athletes. Just knowing that the cold weather is slowly creeping in makes us want to eat heavier foods and wear baggier clothing. But there's hope, there's a way to avoid the winter mass gain and I'm going to show you how with a few simple tips.
#1: Get rid of those oversized hoodies, sweatshirts, sweatpants and tees. Wearing baggy clothing is a great way to hide the fact that you just put on twenty pounds over the winter months. Wear form fitting clothes this winter and make sure you do bi-weekly weigh-ins. The weigh-ins and body fat check ins can keep you on top of your health, and stop the bleeding sooner than later.
#2: Add one more hour of "fitness" to your week. If you come to a Group Class and a Personal Training session every week, add one more class, or PT session. That extra hour per week turns into four extra hours a month, and fifty-two more training hours a year. It will help!
#3: Keep a strict food journal! People who keep journals (times they eat, amounts, etc) are much more likely to succeed with their fat loss goals than those who dont. Most people just dont realize that they eat too much, it's as simple as that. More importantly than WHAT you eat (initially) is your portion SIZES. Get a hold of how much you eat before you change what you eat. Doing this while keeping track will lead to success.
#4: Toughen Up! Social Media is flooded with whining cry babies talking about how cold it is and how they "want to move to Florida". Either move to a warmer state, or suck it up. We live in state that is cold for six months of the year, adapt to it and make it work. Cold weather has nothing to do with your gym time, and if you can't run outside because it's too cold, get a weight vest and Hike instead. It's a great time to be alive....Don't make excuses, make solutions!
#5: Sign Up for SOMETHING! A 5k, a 10k, a Spartan, a Marathon, a Tough Mudder, or a Triathlon. Having a goal (besides "getting in shape") is vital for your success. When you know you have a race or an event coming up you will automatically eat, train, sleep and rest better.
#6: COOK AT HOME: If you can't cook, learn! It's amazing what you can come up with in twenty minutes in the kitchen.
Meat Loaf with Red Potatoes and Veggies (15 minutes to prep / cheap / healthy / tastes great)
Crock Pot (pork, chicken, beef, steak) The options are endless and its EASY!
Chili - Make it your way and enjoy a heavy protein meal with very little effort and money.
#7: Stop just going through the motions! Attack every workout like it may be your last. This doesn't mean train like an idiot and get hurt, it means to have laser focus on every rep and every set. Make sure you are really putting out maximum effort and concentration when training, it's the small details that really make you better.
You get the point / Lets make this Winter our best yet! When spring approaches it's a great feeling to be in the best shape of your life. Challenge yourself this winter to accomplish these goals!