The weather report indicates face numbing winds, frigid temperatures and fresh snow. Let's face it -- wintertime can be challenging for the fitness enthusiast. However, working out in the winter doesn't have to be a chore. How can you stay motivated to stick with your exercise program? Can you avoid giving in to that bag of chips and that new episode of Will and Grace?
The answer is: There is no cure all for the winter blues. All of the above are very good reasons to avoid the gym during the wintertime. However, you can increase your odds of getting those six-pack abs by following a few simple steps.
1. Prepare in advance for your next workout
This easy trick is a sure fire way of saving time, energy and excuses for not hitting the weights. The night before your workout, prepare all of your meals for the next day so you have them ready to eat at work. Also the night before, throw all of your gym clothes in a duffle bag and place it by the front door. If you take any supplements before you head to the gym, put them inside of the bag so you know exactly where to grab them. Now when you walk in the door from work, the first thing you will see is a self-made reminder that gets you ready for that all important date with the gym. And it's OK to set the VCR to tape that episode Will and Grace for later.
2. Use visual cues
The last thing we think about during the winter is parading around town and showing off our biceps and calves. During this period, it's easy to forget that winter doesn't last forever and you really will fee the warmth of the sun one day. Keeping around fitness magazines and pictures of your ideal physique are excellent ways to keep your eyes on the prize. Some people keep pictures of various weight lifters on the fridge at home as a trick. This has helped people from giving into eating those hard to refuse foods that are passup (cheesecake). Another trick is to mentally visualize your desired body type and see yourself as you wish to appear. As you head to the gym, see the image of your dream body getting brighter. When you start negotiating with yourself and debating whether to give in to the warmth of your home (it's easy to do) see that image becoming dimmer. This little trick helps defeat your giving into skipping a workout.
3. Vary your workout routine.
It's really ok to get on the peck-deck before you do your bench press! One of the roadblocks to staying motivated is sticking with the same, stale program. Before heading to the gym, make a conscious choice to try a new exercise or at minimum, change your equipment routine. A friend of mine sometimes changes the type of equipment he uses as a way to vary his routine. He does this by substituting free weights with machines. Another way to stay motivated is to do cardio exercises that are fun (is that possible?). Many gyms today have video game type machines that let you play against the computer. It's not as fun as packman but you get the point. The benefit here is that instead of the same old treadmill routine, you are now competing in a race. Another tip? Many people do cardio exercises after their workout for a variety of reasons. Try doing it before your workout during the winter. It helps warm up cold muscles and prevents injuries.
4. Avoid self-negotiation
"If I miss today, I will just make up for it tomorrow." How many times have you found yourself playing this game? We all know the reality is that tomorrow will come, and another reason for skipping the gym will occur (a new date was my excuse). When you find yourself engaged in self-negotiation, go back to visualizing your dream body growing dimmer and dimmer. Another trick to avoid falling into the excuses game is to block the time out for the gym as special time, meaning that nothing else is scheduled except the gym. This time should be a time to benefit you and nobody else. Some people even create contracts for themselves and post them in an easily viewable place so that when self-negotiation starts, they are jolted back to reality.
5. Reward yourself.
You just returned home from the gym after doing fierce battle with the elements. Reward yourself! This can mean a scoop of peanut butter in your protein shake or even ordering something healthy for dinner, like chicken and rice (sorry folks, Domino's may be over doing it). A neat trick is to pay yourself $5.00 each time you get home from the gym. In a few months, you can accumulate enough money so that when the next winter arrives, you have money for plane tickets to escape (Hawaii sounds good). The idea here is to reward for sticking to your program during a cold time of year.
So go ahead, chase away those winter blues! Don't let cold weather get you down. Before you know it, those cold winterday will give way to hot summer nights.
