As the dark and cold mornings take hold, our motivation to get out of bed and exercise can be understandable.
Lack of sunlight throws off our body’s internal clock, not to mention the effect it has on the feel-good hormones and neurotransmitters that cause our mood and energy levels to drop.
Research by retailer Sports Direct, looking at winter activity habits, revealed that 48% of people work harder to get their usual exercise in during the colder months, compared to a whopping 61% at this time of year. Stop exercising altogether.
But with a number of health and wellness benefits on the line—better sleep, better focus, and the release of mood-boosting endorphins to name a few—how do we find a way to motivate and achieve those all-important workouts?
Here, five fitness experts share their best tips and tricks to get you out of bed and moving on cold mornings…
“My main motivation over the winter comes from drawing on my past experiences,” says Victoria Rock, personal trainer and Pilates instructor.
“Over the years I’ve had winters where I’ve been training non-stop – and a little. They’re when I’m consistent, I always thank myself for dedicating the time to practice. It makes such a difference. When the spring rolls around, it doesn’t need to start over from scratch.
“Each session I coach, I think about myself for four to six months, and that’s a real source of motivation. It works with my clients, too. In the short term, enjoy and remember. Just focus on how good you feel after your workout and carry it over to the next session and before you know it, it will be spring, and you can be on your own. thank you
“When the day is over, it’s hard to get back and exercise, so don’t let a dark, cold and wet morning put you off training first thing,” says David Judd, expert trainer and personal trainer.
“Set up your gym kit the night before and have everything ready to go, so all you have to do is get out of bed and put it on. Get your bag ready by the door, and the kettle on. “Fill up the water and make your breakfast, so you don’t have to think. The less obstacles you face in the morning, the better.”
“Nothing gets me out of bed in the morning faster than a tough challenge on the horizon. That healthy dose of dread and anxiety really gets my adrenaline pumping,” shares fitness coach and ‘unconventional personal trainer’ Ross Fisher .
“It’s perfectly normal to lose motivation this time of year as the dark dawns dawn. What you need is a fall or winter challenge that’s achievable but equally have courage
“If that doesn’t scare you, even a little bit, then it probably isn’t brave enough! Whether it’s your first park run, tackling an extreme adventure or signing up for your first Herox race – whatever your ability level There are many challenges to fit.
“The plan can come later, and I would encourage you to seek guidance from a professional trainer or coach, but the first step is to take bold action. Don’t overthink it. Make a decision and commit. It may be yours. Life changing!”
“When the morning is cold and wet, it can be difficult to motivate yourself to exercise. However, accountability can make a huge difference,” says Dan Redwood, personal trainer and sports massage therapist.
“Whether it’s a workout buddy, a fitness class, or an online community, knowing someone else is counting on you can provide the push you need to get out of bed.
“A sense of responsibility not only helps you stay committed, but also creates a supportive environment that motivates you to show up even on the darkest of mornings. Plus, sharing your goals and progress with others can boost your determination. This shift in mindset can help you realize the benefits of morning exercise, regardless of the outside elements.
“Removing any distractions in the morning won’t just make the alarm feel less painful, but it will make getting out of bed more fun,” promises fitness trainer Emily Austin.
“Going to bed a little earlier, leaving your trainers at the bottom of the stairs, putting away your gym clothes, packing your bag and already in the car and making breakfast will take away the ‘I don’t have time’ element. Mornings
“What you’re doing here is gathering evidence of what’s important to your future self—and identifying and removing your personal obstacles, so that you don’t use them as excuses. By repeating these actions, you’re Keep building your habit bank and before you know it, going off the alarm won’t feel so bad. Success really starts overnight.
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