By Kari B.
Well, here we are. Mid-January. The winter is upon us. The holidays have come and gone. The cold is here. The financial aftermath of the holidays is rolling in. The physical damage of our holiday fun taunts us with each pair of jeans we slip on. The days are short and full of darkness. UGH! This, by far, is one of the most difficult times to stay focused, motivated and enthusiastic to workout and get our “healthy” on. Never fear, my friends! You are not alone in this sentiment! Curling up under a blanket is extremely enticing for us all (good news to come on that later!), and the thought of putting on form-fitting spandex and sweating ourselves into a popsicle is a very distant second to our stretchy lounge pants, slipper socks and hot cup of tea.
There is, however, an easy way to find your fitness mojo, and I’m going to help you! Staying physically strong often develops mental and emotional fortitude. For us who deal with the winter weather, this can help combat the winter blues. First, I want to share a few tips to help you get your sweat-session on. Secondly, I’m going to give you an easy, stay-at-home workout that will whip your booty without having to head out to a gym.
Tips Before You Start
- Schedule your workout as if it’s an important meeting with your boss. Time is always our go-to excuse and often times valid, I truly get it! Even if it’s 20 minutes, give yourself the gift of health this year. Make time for you! Remember, without your health, you have nothing.
- Set a goal – and SHARE that goal! Putting your desires out to the universe (or your BFF) is a great way to hold yourself accountable.
- Get some workout clothes that make you feel good. They don’t have to be expensive (fyi: Lululemon start to smell just as quickly as your inexpensive Marshall finds). Rather, invest in some good shoes. Most knee, hip, back pains, etc originate from the ground up. Good shoes can be magical!
- Don’t set yourself up for failure by creating unrealistic expectations. This is a sure-fire way to sabotage yourself right out of the gate. Create a plan that is manageable, flexible and not beyond what you can truly commit to.
- Be kind to yourself. The silver lining of the winter weather can be a “forced” rest period. Like most women, I’m up before everyone, run all day long, and am the last who gets to settle in for the night. Allowing yourself some time to throw those PJ’s on, snuggle with your children/pets a little longer, watch some shows you haven’t been able to…is NOT a bad thing. We just don’t want to let it consume our world.
- TRACK YOUR FOOD. I can’t reiterate this enough. With every client I’ve ever worked with, this is hands-down the revelation that is life changing. So, download any app you prefer and track EVERYTHING you put in your mouth.
- This leads me to portion control and reading labels. Pull out your measuring cups and measure everything, read your food labels, and buy a $5 scale. it seems more cumbersome than it really is, and will take about a day for you to have an “a-ha!!!” moment.
- When you’ve got the munchies, make yourself drink at least 20 oz of water and wait 20 minutes. Often times, we mistake hunger for thirst.
- If you have an insatiable craving, tell yourself you can have it tomorrow if you still feel that desire. Many times this craving will pass and you will be fine without it the next day.
- Before you eat something, ask yourself, “Is this nutritionally dense? How/will this fuel my body?”. Practicing slower-paced, mindful-eating is essential for healthy eating habits!
Indoor, Zero Equipment Workout
Now time for a workout that your can do in the comfort of your own home with no equipment!
If you are just beginning start with one round. As you build, you can increase this to 2,3, or 4 rounds! Do each exercise for one minute and move right on to the next one. Pace yourself and listen to your body as needed. For example, if you aren’t ready for jump squats, just do a squat. For plyometric lunges, just do a basic lunge. The key is to always be moving and work as hard as you can.
- Jumping Jacks
- Jump squats
- Pushups (knees or toes)
- Bicycle (abs)
- Mountain climbers
- Tricep dips (off a chair, couch, etc)
- Plyometric lunges
So there you have it, my friends. I wish you the best of luck as we make our way through this season! Remember, if nothing changes – nothing changes! Do your best and ride the hills and valleys of life. Setbacks happen and we just always keep moving forward! Start 2019 out with positive, healthy hearts. God bless and cheers to your health!