Author: Jack Shaylor
In the height of the summer months, being motivated to exercise just seems easier. Be it morning or evening, it’s lighter, warmer and hitting the gym or going for a run is generally more inviting.
Sadly, training in the winter is a whole different ball game! It’s colder and darker, and your pillow is like a magnetic cloud. After a long day at work the pull of home comforts feel far stronger than your desire to hit the gym.
Muscle and Health have caught up with Jack Shaylor, trainer and co-owner of F45 Henley-On-Thames and F45 Reading, who shares his expert tips to keep you going when you just haven’t got the motivation.
1- Develop your routine and habits before the light fades and the temperature drops.
It can take a while to build a habit and you will be thankful you took preventative measures by starting early. If you’re an early riser: no snooze button, lights on, drink a pint of water, wash face, brush teeth, workout gear on, GO! If you train at the end of the day: Drink plenty of water throughout the day and plan your meals to ensure you have enough energy. Log off, get changed before leaving the office, headphones on, GO!
2- Prepare your workout gear the night before.
Pack your gym bag, lay out your sneakers, load your yoga YouTube video, get your bike out of the shed, whatever it may be. This removes several barriers and eliminates the number of decisions you need to make. If you have your gym kit ready at work or in the car you will be more likely to commit to your workout.
3- Delayed gratification
Save your morning cup of coffee/ favorite winter warmer bowl of oats until after you have worked out.
Use it as your motivation to get your workout done so you then reward yourself with something you enjoy.
4- Indoor Training
If you normally get your fix outside but the dark mornings or evenings prevent you from safely doing so, try swapping to a winter-friendly indoor workout, such as at an F45 Training studio where you can try a variety of HIIT cardio and resistance classes.
The environment provides a community of likeminded individuals to keep you accountable and on track. If you need to book onto the class, even better! You are more likely to stay committed to show up if you have to pre-book.
5- Mix it up with some outside lunchtime training.
This can be an awesome way to get some natural light and all-important Vitamin D. Whether it’s a brisk walk around the block, a long run by the river or simply dragging your exercise mat outside to do a quick HIIT workout, your body will appreciate the fresh air and you will feel more energized in the afternoon. Don’t let weather be an excuse, if it’s raining then invest in a good waterproof jacket. It can feel very liberating working out in the rain!
6- Above all else, the key to winter training is discipline.
Motivation comes and goes so you must have a backup plan for when you’re just not feeling it! Plan your workouts for the week, write them down and schedule them in your diary, this will hold you accountable to yourself. Even better, get a workout buddy and agree the plan together.
Hack your winter routine even more with AN EXPERT’S GUIDE TO BEATING WINTER EXHAUSTION
