Normally it’s the thought or an upcoming holiday or wedding on the horizon that sparks the panic to get into shape after the winter hibernation.
Now is the perfect time to go to work on yourself while the weekend socials are at a minimum. Summer bodies are made in the winter. Take care of your body in the winter and you’ll find you’ll be feeling confident to wear shorts the moment the weather warms up.
Good habits can be set for a year round consistent approach rather than a seasonal cycle. Here are some tips to keep your momentum.
Tip #1: Set a Goal.
Be Specific when setting your goal (Fit back into my size 12 dress for the wedding). Make is Measurable (try on your dress every week until it fits) Make it Attainable. (I can easily drop a dress size before the wedding) Relevant. (my dress I want to fit into is what I am going to wear to the wedding so its relative to my end result) Time Bound.(I have 12 weeks to the wedding)
So your first wedding invite for summer has just gone up on the fridge. Now what…Whether your goal is working toward an event, a holiday, a fun run, a competition, or a fitness or body composition goal, this will give you the destination to type into your GPS! You need to have a place to aim for.
Break this down into bite size pieces by each month, week, and day. Identify your potential roadblocks or problems in advance so when they show up you know what to do! Roadblock example: I book for evening classes but when I get home I don’t want to go back out. Tip- head straight to the first training session available on your way home.
Tip #2: Plan your workouts for the week ahead.
Head to your workout before work to keep you on track with nutrition for the rest of the day… or alternatively, head to The Team Workout straight after work rather than home first (otherwise you may go home and not want to head back out again). Planning ahead means you are less likely to skip workouts.
Tip #3: Get A Workout Wingman
It definitely helps to have someone to share your journey, holding you accountable, someone who is going to push you along and talk you into coming to the next class. Just remember the old saying – ” you never regret a workout you go to … but always regret the ones you ‘should have’ but didn’t”
Overhaul your nutrition plan one step at a time
It’s really easy to slip back into old habits without even noticing. You think you’re eating healthy, and most likely you are. However the first things to go south are the portion sizes, the second serves creep in and then its glasses of wine by the fire, comfort foods and hot apple pie desserts when its cold.
Tip #4: Keep A Food Diary For A Week Without Changing Anything
Before you change anything, keep a simple food diary of what you ate and the serving size for a whole week. This will unlock any old habits creeping in. From there make some subtle changes. Smaller more frequent meals, cutting out the desserts at the end of the day and drinking more water.
Tip #5: Meal Prep For The Week
Winter has less social activities. Take the opportunity to cook up a simple storm. In just a couple of hours you could have your food prepped for the week. ‘Failing to prepare is preparing to fail’ . Some nights once you get home from work the last thing you want to do is think about organising your food not just that night but for the next day too.
Easy prep foods to fill the freezer with for the whole family are soups, chicken mince or fish cakes, casseroles and slow cooker meals. Bolognese sauces served over Zoodles ( zucchini noodles) or baked sweet potatoes
Tip #6: Prepare your gym kit the day before
Have your gym kit ready to go the night before, that way if you’re training in the morning it will give you that little bit of extra time to sleep in and then easily throw on your clothes ready to go get your sweat on, or if you’re coming straight from work it will ensure you don’t forget your workout shoes.
Tip #7: Purchase some new shoes or gym gear
How good does it feel having some fresh new kicks and active wear to put on. I know I look forward to working out in my ‘something new’ It gives you that extra boost of motivation. Go out and treat yourself to something new, this can also be a good reward for reaching your goals.
Plan ahead and utilise winter rather than going into hibernation, glued to Netflix and eating comfort food! The days go by anyway and so will each meal. Take each day on its own and commit to making great choices for training and the meals you eat now and you’ll be reaping the rewards in just 10-12 weeks time. Summer is on its way… it happens every year with out fail!!