 Well, I’ve just got myself ugg boots and a big warm dressing gown. It certainly seems to have become cold very quickly this year and the idea of hiding under a blanket on the couch is very appealing. So how do we survive the winter chill and the urge to hibernate? It’s naturally a time when we want to be less active, eat big hearty meals and the body wants to put on some fat in the name of insulation.There are a number of barriers we sometimes face in this hostile season. Problem – Opting out of training sessions, finishing early and lacking effort. It’s so easy to say to ourselves ‘Well I’ve done 20 minutes... that’ll do for today’ or ‘I’ll just do a walk instead of a jog’ or even ‘I’ll skip today and make up for it tomorrow’. Solution – Training with a buddy gives you an extra reason to turn up and gives you that extra push to keep going hard. Not only are you responsible for yourself, but you are also responsible for your training partner, and you can encourage each other to keep going strong through the winter cold. Problem – ‘Rubber Arm’ Syndrome. Some of us battle this all year round but it can be especially easy to be talked out of going to a training session or to be talked in to doing something else when it's cold out. Solution – Make sure your friends and family know how important your health and wellbeing is to you and get their support and encouragement. Schedule your training in a smart way – plan to train at a time that will fit in with any other social or work functions so there is less temptation and less reason to have to pick one over the other. Problem – Too cold and the days are shorter. You will have already noticed the very abrupt change to the hours of daylight, especially in Sydney due to the change to Daylight Saving. All of a sudden training early in the morning or after work is far less attractive an idea now that it’s dark and cold. Solution –Try to train during lunch when the sun is up, or if that’s not really an option, it’s time to get some new Winter training wear that will keep you warmer and braver to face the lower temperatures. Problem – Stiff joints in cold temperatures. There really can be a big change in how we feel physically in terms of mobility, and consequently a change in our recovery post-training. Solution – Remember in this cold weather, you will need to do a significantly longer warm up to adequately get your body ready for physical activity. This of course must be complimented by a good cool down to gradually bring your body temperature back down and not shock your muscles and joints back to the cold climate. Dress sensibly and although you will of course get nice and hot during training, put a jacket and trackies back on straight away to assist with easing your body back into the cold reality. This will help with your recovery, Delayed Onset Muscle Soreness and keeping your torso warm will help you stave off colds. Problem – Colds and flues. Being sick leaves you feeling tired, unmotivated and needing to take time out. This can not only mean missing your training sessions, but also missing work and potentially losing income. Solution – As well as a proper warm up and cool down, and putting warmer clothes on as soon as training is finished, a healthy body has a stronger immune system and so keeping a regular fitness regime all year round makes you less vulnerable to the season’s bugs and germs. Taking action quickly when you start to feel sickness coming on is something most people don’t do. We wait to see just how bad it will get before we decide to rest and take some medication. Of course, a healthy diet and fit body are the best defence against these mean little guys getting any kind of hold over you, but if they do, take care of it at the first sign and nip it in the bud. Problem – Winter Blues. It’s dark. It’s cold. It’s miserable. Who feels like exercising and eating well in these conditions?? Keeping your motivation going can be hardest during this time when the most enticing thing to do is sit under the dooner in your Winter PJs and watch a movie. Solution – Remind yourself of those things that get your muscles itching to move, your goals and desired outcomes. Get your training out of the way early so you can look forward to cosying up when you’re done – remember, your training session is only 30 to 60 minutes out of your whole day. In the end you’ll feel far better for it. For more inspiration read the previous blog on ‘Motivation to Keep Going’. Problem – Comfort food. Potato bake, pork roast and warm chocolate brownies to name a few. Salads? Hmm... Not so inviting. Solution – There are still healthy choices we can make to eat well and keep us warm during winter. Soups, casseroles and vegetable bakes are great – they taste wonderful and are full of goodness when you find the right recipe. I must say, a favourite in my household is a lamb or chicken casserole made in the slow-cooker. Perfect for late finishes or when you’re feeling tired after a big week. It takes me less than half an hour in the morning to chop everything up and throw it in the cooker, then when I finish work for the day it’s all ready to go – hot and healthy! Problem – Putting all the above into action. Solution – If all else fails and you’re still having trouble taking good intentions and giving them life, then I’m here to make sure you turn up to your training sessions, keep you on track, support you and get you feeling the best you possibly can! Keep in mind what waits for us at the end of Winter - Summer will eventually return and we all know it brings with it beach, sun, bikinis, parties and BBQs. Always better to put in the work now and reap the rewards later!  |
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