The winter blues really is a thing (aka seasonal depression) and now, you might notice the high energy surrounding you lately especially on those sunshiny days. Spring means longer days and time to amp up your workout routine again.
If your fitness routine got off track during the gloomy winter months, you are not alone. A small percentage of adults suffer from seasonal depression about 40 percent of the year, and some just have a hard time getting motivated during the colder months.
We have some quick (and realistic) ways you can get motivated again without getting discouraged or lose hope:
Add five minutes to your workout each week until you're walking/exercising for 30 to 45 minutes at a stretch. Smaller steps lead to greater success! If you don't have time for a long stretch, break up smaller sessions throughout the day. Do what works best for you.
Amp up your workout little by little. Never increase your weight, time speed or intensity more than 10 percent per week. This prevents injury, discouragement and burnout.
Identify your “why”: Getting into shape does not always mean losing weight. Do you want to have a stronger body? Lose body fat? Feel stronger overall or just eat better and be healthy and more active? Every goal counts as something better!
Find a few ways to be active every day: Ways you enjoy can include a hike, walking with the girls or the kids, after dinner strolls with your significant other, running, joining a biking group, yoga at the studio near you or getting a good lift in at the gym. Again, everything you do toward an active lifestyle counts. Be proud even if that means a 10 minute walk.
Eat real, whole foods: The less processed foods you take in the better, however, allow yourself a little grace when it comes to treating yourself here and there. Think about the 80/20 rule - 80 percent healthy, whole and clean foods and 20 percent "grace" foods. Yes, go ahead and have that margarita on vacation and enjoy it. Overtime you can discipline yourself to balance your diet. Remember, baby steps!
Biking with the family makes it fun for everyone: The Loveland Bike Trail goes miles throughout the Greater Cincinnati area with fun stops along the way, from parks to breweries! Plan ahead with snacks, water breaks and fun games. Let the kids take the lead so they don't get burnt out too quickly.
Download the AllTrails app and search trails that match your level. Getting outdoors is good for the soul plus you can find something to your liking. Challenging? Easy? Scenic? It's all there!
However you get you in your exercise, pencil it in like a meeting: Exercise should feel like one of your "to-dos." Any time you can squeeze in active time in your week counts. The Centers for Disease Control (CDC) recommends a minimum of 150 minutes of moderate aerobic exercise is recommended per week. If your workout is more vigorous, then 75 minutes a week. This is equivalent of between 15 and 30 minutes per day for 5 days of the week.
Need a motivational kick? Contact us to get set up with a free consultation with one of our trainers. Our partner trainers offer a variety of programs that help meet your lifestyle, goals and schedule!