There’s no denying, winter is here and, with the cold and often wet weather, it is easy to lose motivation for exercise and healthy eating in favour of sitting in the warm and eating those wonderful winter foods.

The kilos can creep on slowly as we consume more energy than we burn and when summer finally arrives it can throw you into a mad panic to quickly lose the extra kilos so you can once again fit into last year’s clothing.

Besides the inevitable weight gain, the lack of exercise and healthy eating can lower your resistance and make you more susceptible to colds and flu.  So how do you keep up your motivation for exercise and overall healthy living through the winter months?  If you are used to being outdoors then being cooped up inside can be frustrating but there is plenty you can do to keep active while it rains cats and dogs outside.  A wonderful low cost piece of equipment that takes up very little room is the mini trampoline.  It is a fun, low impact way to burn the excess calories and it can also assist in releasing toxins from your system.  Combine the bouncing with a strength routine and you have the full monty!  If you can put aside 30-60 minutes per day you will spring into summer feeling fit and healthy.  A treadmill or a cross trainer are also great indoor exercise machines that easily replace the outdoor walks and runs and both these pieces of equipment will fit into your living area so you can be with the family at the same time.

Often we buy pieces of equipment, use them two or three times and then leave them in the corner gathering dust because we get busy or we lose the energy and the drive to keep going.  I know with me I used to expect results almost immediately and I would give up when I didn’t see any changes within a week or so but what I failed to realise back then is that the effects of regular exercise has both external and internal benefits and the internal effects such as lower blood pressure, increased energy and a stronger heart are vital for longevity and quality of life.  

I am no different to you and I have days when I really have to push myself to do something especially when I am so very busy with family duties and running my business however, I honour myself by fitting in at least 30 minutes to get my fitness fix and I make sure my body is fuelled with the right nutrients to keep me going.  I have listed below the seven top motivators that I use on a daily basis;

1.  Visualisations – I see myself in a fit healthy body having all the energy in the world to laugh and play with my children, to breeze through my day and to power through an intense workout.  I see how happy I am and tell myself what a great message I am giving my children and others around me.

2.  Thought management – Your thoughts will sabotage you if you let them.  Thoughts such as ‘I’m too tired’ or ‘I don’t have time’ will get to you and put a stop to your initial excitement about feeling fit and healthy.  Remember ‘why’ you wanted to live a healthy lifestyle in the beginning and focus on how great you will feel and look.  Exercising will actually give you more energy so if you are feeling tired then that is the best time to get moving.

3.  The fifteen minute workout – If I am really dragging my feet and finding it difficult to get up the energy then I give myself 15 minutes and, if I complete fifteen minutes and still feel a lack of energy and motivation then I stop however, 90% of the time after fifteen minutes I find I am ready and willing to keep going because I feel so good.

4.   The right time – Schedule your exercise routine at a time that best suits you.  I find that first thing in the morning is best for me because I get it over with and whatever randomly crops up during the day will not affect my special time.

5.  Setting the mood – This is so important for me because the right music makes me want to move therefore before I even get changed I put my favourite CD on to play and by the time I hop on my mini tramp I am well and truly ready to go.  If I am not able to play my music at the level that I want then I switch to using my ipod.  The kids are not happy about being woken up to Tina Turner’s ‘Simply the Best’ at 6.00am!

6.  Have a goal – Setting goals can be great for keeping the motivation going so set yourself some small goals to start with and slowly work up to bigger and more challenging goals.  For instance, you may want to start out with walking moderately for 30 minutes and then in the next day or two up the pace to a fast walk.  You may then want to test yourself further and do some interval training which includes running and walking and maybe a long term goal could be to run nonstop for 30 minutes.  Play games with yourself and see how far you can go.

7.  Treat yourself – It’s a great idea to set up a reward system also as this is like dangling the carrot.  If you achieve your goals for the week then maybe you could treat yourself to a facial and if you go a whole month what about a new outfit?  When you have rewards in place they can really serve to keep you going and to remind you of how well you are doing.

Keeping going during the winter months is challenging however, if you follow these seven top motivators you will have a far better chance of sticking to your routine and seeing summer in with an abundance of energy and vitality.  When it comes to your winter diet, there are plenty of comforting foods that will not compromise your waist line.  Foods such as chilli pumpkin soup (I love my chilli), sweet potato lasagne (pasta free) and tuna con carne are my top three favourites.  Keep going with your healthy lifestyle and if you slip up simply accept it and get back on the horse.  I know you can do it and I know you will love yourself for it because there is no greater feeling than the feeling of being fit and healthy.

About the author

Susan Briggs holds a Diploma in Life Coaching and is a Certified Hypnotherapist, ACT Therapist, Timeline Therapist and NLP Practitioner. Owner of Yes U Can 4 Women, Susan is passionate about assisting women to create the life they want. For more information phone 0430 118 733, email; susan@yesucan4women.com.au or visit the website at; www.yesucan4women.com.au