By John D. Moore, PhD
Faculty Member, Sports Management at American Public University
The weather report for the next few days is downright brutal, calling for high winds, frigid temperatures and blowing snow. Roads will be slick and icy, making the drive to the gym a real chore. Feeling unmotivated, you think to yourself, “I’m not going to work out today – it’s easier to just skip it and watch T.V. I can always go tomorrow.” As winter continues, you realize you haven’t been to the gym in months.
Does this sound familiar?
If you nodded your head in agreement then you are not alone. It is usually during this time of year where motivation levels plummet and healthy nutrition plans crash. Working out in winter can be a challenge, even for the most dedicated fitness enthusiast. There are some things however, that you can do to stay motivated with your gym routine and go on to build the body you desire in time for spring.
Here are five practical wintertime tips to help you stay on track with your fitness goals.
1. Prepare in advance for your next workout
The goal of this tip is important – remove historical barriers that have kept you from getting to the gym in the first place. The night before your workout, prepare and organize any meals you will be eating the next day. Keep in mind that a “meal” can be something basic, like a food bar or a protein shake. Try to keep this part of the step simple and quick.
When you are done getting your food together, grab your gym bag. Throw in your workout clothes, a towel and whatever else you will need for your workout. For example, if you take supplements, throw them into the bag on top of your gym-shoes, sweats and t-shirt. When everything is packed, zip up the bag and place it by the front door in easy sight.
When you get up the next day, your bag is ready. No excuses. It’s done! After you have gone through your morning rituals and prepared for the day, grab that bag and head outside. Don’t forget the meals you made the night before!
2. Use visual cues
This psychological tip is designed to motivate you in to action and is accomplished through the use of visual cues. An example might be keeping fitness magazines on the coffee table. Some people use a magnet and attach their workout plan to the fridge. Others purchase clothing items they want to fit into by springtime. You can use your imagination here.
Whatever you decide, pick something that has meaning to you and speaks to your goals. Remember, visuals can be just about anything.
3. Vary your workout routine.
This tip is designed to spark enthusiasm and create change in your routine. One of the reasons you may have trouble staying motivated during winter is because your routine hasn’t changed. In plain speak, it’s called getting bored! To combat this type of situation, make a conscious choice to try a new exercise during your next workout. If that feels like too much, then think about alternating between free weights and machines.
This same tip applies to cardio and abdominal exercises. For example, do you always use the treadmill? What would it be like to try a stair-machine? Do you perform abdominal exercises before getting on a piece of equipment? What would it be like to do those crunches before lifting weights?
You get the point. Varying your workout on a regular basis helps to generate enthusiasm and create positive results.
4. Avoid negative self-talk
This tip is psychological in nature, designed to help you stop talking yourself out of your workouts and reaching for familiar excuses. Does what follows sound familiar? “If I skip today, I will just make up for it tomorrow. It’s not that big of a deal.” How about this one, “I already blew off last week and put on 3lbs. What’s the point?” If left unchecked, these kinds of negative self-statements can derail your entire fitness plan and ruin your workout goals.
One way to fight back against negative self-talk is to replace the negative dialogue with positive, affirming language. Example: “I am going to the gym today because I have made a commitment to myself. I know I am feeling tired but I am also determined! I am focused on today.” A winter specific variation of this might be, “I know it is cold but I want to be able to hang out on the beach with my friends this summer and look good. I’m working out now so I can enjoy the beach then.”
The idea here is to examine our self-dialogue, identify negative phrases and replace them with positive and empowering statements. Try this a few times – it works!
5. Reward yourself.
This final tip is designed to build momentum and motivation. After you have braved the cold elements and completed your workout, think about a small reward. This could be something as simple watching a music video or downloading a favorite song. Some people even use money as a reward. For example, you can place $5.00 in a jar after each winter time workout. It adds up fast!
The idea is here is to be creative and find ways that reinforce desired behavior, which in this case is working out consistently during winter. Remember, the reward will only work if it has meaning to you.
Conclusion
Working out during winter can be difficult and present serious obstacles to our fitness goals. Having a plan to work through the barriers is important. Preparing for workouts, using visual cues, changing routines, engaging in positive self-talk, and engaging in self-rewards are effective and powerful ways of coping.
Today’s weather report may call for snow and ice but remember that warmer weather is just around the corner. So go ahead and get your winter workout on and move about the business of creating the body of your dreams!
About the author
Dr. John Moore is a Professor in the School of Management at American Public University. His educational background includes a PhD in Psychology from Northcentral University and a MBA with a concentration in Health Care Management from the Indiana Institute of Technology. A Licensed Mental Health Counselor, he provides guidance to individuals and organizations worldwide on topics related to personal wellness and organizational effectiveness.
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