To get THE GOODS for Winter Workouts? Yes You Can! CLICK HERE.
Stay fit and healthy through the cold months with these expert tips.
Snow-covered sidewalks are enough of an outdoor workout deterrent – never mind sub-zero temperatures and gale-force winds. It’s no wonder it feels like your couch is actually calling your name. But despite the chilly conditions, it can be just as easy to keep fit during the winter months as it is in more temperate times. With the right gear, motivation and some smart nutrition choices, you can kiss the term “winter weight” goodbye forever. Just follow Toronto-based personal trainer Kathleen Trotter’s expert tips.
Tip #1 – Dress for Success
Be cool, not cold
Multiple layering pieces that can be stripped off as you go along are your best bet when dressing for outdoor activities in the winter. But resist the urge to get too cozy before heading out. “You want to dress like it’s 10 degrees warmer than it actually is,” Trotter says, so that you give yourself some room to warm up without overheating.
Layer like an onion
Start with long underwear and layer on pants and tops in moisture-wicking and water-resistant fabrics. Trotter stresses going for pieces that strip away easily, like arm and head warmers, which allow you to control your temperature. A balaclava, for example, can start around your face and mouth but can be pulled down around your neck as you warm up.
Tip #2 – Find Motivational Excuses
Make it a game
It’s far too easy to allow the weather conditions to stop you from heading out for a workout, so Trotter suggests making a winter-fitness bucket list. Whether it’s skating, hockey or snowshoeing, make a top-five list of activities you’ve always wanted to try, then commit yourself to trying a new one every two weeks.
Try a staycation
Can’t really think of anything to put on a list? Try being a tourist in your own city. “Dress warmly, put on a pair of comfortable shoes and explore a new neighbourhood,” she says. “Walking is great exercise, and you’ll have new things to look at without getting bored.”
Tip #3 – Get Friendly
“Have an exercise or accountability buddy to help motivate your workouts,” Trotter says. This can mean doing outdoor activities together or even just agreeing to chat on the phone every Sunday to discuss your fitness achievements and goals for the week.
Go on a speed date
Find an office friend and commit to a brisk 20-minute walk on your lunch break. The fresh air and daylight will do wonders for your mood and your waistline.
Tip #4 – Nourish to Flourish
Find heartwarming food
“People tend to make nutrition more complicated than it is,” says Trotter. Stick to the basics, like lots of fruit and vegetables, lean protein and fibre. Make use of seasonal vegetables with hearty soups that can be made on Sunday and stored for the rest of the week.
There’s less tendency to drink water when it’s cold out, but hydration is important all year long. Trotter suggests setting an alarm at your desk to go off every 30 minutes to an hour to remind you to drink some water. “It will also encourage you to get up and take a little walk,” she says.
Tip #5 – Baby Steps
The hardest part about exercising is starting out. But force yourself to do 10 minutes of exercise, “and 99 percent of the time you’ll want to finish your workout,” Trotter says. As for the other one percent, she says to cut yourself some slack – if nothing else, you’ve at least done 10 minutes for the day.