As the winter set’s in you may have noticed a dip in your motivation to workout. Whether it’s the duvet wrestling you to stay in or tempting warm cosy nights in front of the TV, you can be sure these are the months where the damage is done to peoples waist lines.
And you know it is!
What we must understand is, we are creatures of instant gratification.
That means, we want our reward NOW.
Staying in bed, or lazing in front of the TV with the fire on, is all too easy to do and the gratification is instant.
Meanwhile, fat loss takes time. It requires you to eat less and move more.
So we are hard wire to do whats easy and provides us with feel good satisfaction right now. Like cake.
You want to look your best, but the gratification takes too long to motivate you in the now.
Is this making sense?
A glass of wine in front of the TV = gratification right now.
A flat belly = weeks of moving more and eating less.
The motivation and your decision making will easily be diverted to the glass of wine in front of the TV.
Trouble is, we want to be living our best life. And we can’t be doing that if we’re doing what everybody else is doing. Everybody else is sleeping in, lazing in front of the TV, and getting fat.
If you’re a reader of this blog, you want better.
The solution – focus on the instant gratification that you get from exercise. It’s there, you just need to know what you are looking for.
See, the gratification from losing weight by doing exercise, takes time. But the gratification of feeling energised, happy and full of life happens instantly when you workout.
Here’s just a few instant gratification you receive from The Team Workout:
Letting off stress
Being a part of something
That satisfaction feeling of sore muscles
Not to mention feeling like a total badass whose doing something that makes them a better person.
Your body was designed to be moved, not to sit in a chair all day and hibernate in front of a tv at night.
Reframe your mind to focus on the better person you will become by including exercise into your day and you’ll no longer slip down the pecking order where you’re no use to anyone, and you’ll see the every hour in bed and the snacking in front of the TV at night isn’t as satisfying as fit feels.
Of course, you get to make the choice of who you become, ask yourself, what would the best version of you do, the go live that version of yourself.
Here’s some more tips to help you workout through the winter.
1. Never hit the snooze button.
If you plan on working out in the morning (or becoming a morning person in general), set one alarm—not several— and get up immediately. “Put your phone or alarm across the room from you, so you have no choice but to get out of bed to shut it off.” — Keep your gym clothes to the side of your bed ready to slip into, brush your teeth then off you go!
2. Plan a routine and stick to it.
Schedule your workouts in your planner, and set digital reminders. “Use a good old-fashioned calendar, and mark each day you exercise with a check— plan your workouts and make them none negotiation. This is time for you. Use tip 4 to magnify this tip.
3. Get a good nights sleep.
As if staying in eating chocolate drinking wine watching the TV was not doing damage to your waistline. Staying in bed snoozing before you had a late night is only going to make you less active. Aim for 6-8 hours of undisturbed sleep to give you more energy to live the best version of you. The because culprit that I see disturbing peoples sleep are tech devices such as mobile phones, tablets and TV’s. Turn these’s off 90 minutes before bed. You see, your brain doesn’t know the difference between the light from your phone and the light from the sun. So avoid confusing your brain with tech devices and you’ll sleep better.
4. Have an accountability buddy
Here at The Team Workout you’ll meet lots of lovely people to buddy up with to keep each other accountable. I’ve been coaching bootcamps every week day of the year since 2010 through all the winters and knowing that 30-40 people are waiting for me to workout with is a none negotiable. No calling up sick, i’ll be their without a thought. You want that same accountability too so that you make you workouts none negotiable. So pick a workout buddy and keep each other accountable. The mindset of not wanting to let each other down is powerful.
5. Do the reps, define yourself.
As well as being creatures of instant gratification, we are also creatures of habit. You are the person you are today because of your habits. Did you know that the more times you do something, the more it becomes a habit? And that each time you do something, you cast a vote of the person you define yourself to be. For example, every time you stay in front of the TV eating snacks on your evenings, you see yourself as you’re the kind of person that snacks in front of the TV on your evenings!” Likewise, every time you get up and “just do it” you cast a vote of being someone that just “get’s up and just does it”. Be sure you’re doing the reps of who you want to be.
Look, lets be real. You’re never going to live the leaner life if you only workout for a couple months of the year. The reality is, you need to make this a part of your lifestyle, so make it fun functional and friendly here at The Team Workout every day of the week.
I’ll leave you with this, bad habits are easy to make but hard to live with. Good habits are hard to make but easy to live with.