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Staying on Track with Your Health and Fitness Goals during winter

Stay active & healthy- Your Winter fitness survival guide
Group Training
Group Training

By Kaillum Key, PT Trainer at Wollongong

As winter sets in, the lure of cozy blankets, cold mornings, and the temptation to stay indoors can make it challenging to maintain your health and fitness goals. However, with a few adjustments and a positive mindset, you can stay on track with your fitness goals during the colder months. Below are some practical tips to help you all stay committed to your health and fitness goals during this winter.

1. Set Realistic Goals
Winter isn’t the time to set overly ambitious fitness goals that might be hard to achieve in the cold weather. Instead, focus on realistic and attainable goals. This could be maintaining your current fitness level, aiming for a certain number of workouts per week, or trying to improve your nutrient intake. Setting realistic goals will keep you motivated and prevent you from being discouraged.

2. Create a Flexible Workout Routine
Adapt your workout routine to fit the winter season. If mornings are simply unbearable, head out for your exercise a little later in the day if you can. Consider attending an evening group training class instead of a morning to keep your activity levels up. Indoor activities can be just as effective as outdoor exercises. Online fitness classes and virtual training sessions are also great options to keep you active without having to brave the cold so let your trainer know if this were an option that would work for you.

3. Embrace the Outdoors
While it’s tempting to stay indoors, don’t completely write off outdoor activities. Even a simple walk can be invigorating and help to warm you up plus burn calories. Wear warm clothing and footwear, it’ll help.

4. Stay Hydrated and Eat Well
It’s easy to forget about hydration when it’s cold outside, but your body still needs plenty of water. Aim to drink at least eight glasses of water a day. Also, focus on maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Comfort foods can be healthy too; think hearty vegetable soups, stews, and roasted winter vegetables – YUM!

5. Meet up with a Workout Buddy
Having a workout buddy can significantly boost your motivation and accountability. Whether it’s a friend, fellow vision member or family member, sharing your fitness journey with someone else usually makes exercising more enjoyable and helps you stay committed to your goals.

6. Take Advantage of Technology
Use technology to your advantage. Fitness apps, wearable trackers, and online platforms offer a wide range of resources to help you stay on track. Don’t forget to utilize your MyVision tracker to keep up with your nutrition.

7. Focus on Mental Health
Winter can sometimes bring about feelings that aren’t that positive. Prioritize your mental health by incorporating mindfulness practices such as meditation, deep breathing exercises, and journaling into your routine. Ensuring you get adequate sunlight exposure, even if it means sitting by a window, can also help combat winter blues. Vitamin D is also beneficial for you.

8. Celebrate Small Wins
Acknowledge and celebrate your progress, no matter how small. Whether it’s completing a week of workouts, trying a new healthy recipe, or hitting a hydration goal, celebrating these milestones can boost your motivation and keep you focused on your long-term goals

9. Rest and Recover
Listen to your body and allow it the rest it needs. Adequate sleep and recovery are crucial for maintaining overall health and achieving fitness goals. Aim for 7-9 hours of sleep per night and incorporate rest days into your workout schedule to prevent burnout and injury.

10. Stay Positive and Adaptable
Finally, maintaining a positive and adaptable mindset is key. Understand that winter might bring some disruptions to your routine, and that’s okay. Be flexible and willing to adjust your plans as needed without being too hard on yourself. Consistency over perfection is what ultimately leads to lasting results.

By implementing these strategies, you can stay on track with your health and fitness goals.

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