Staying Motivated and Moving During the Winter Months

18 Oct

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As the winter months approach, it’s common to feel less motivated to stay active. The cold weather, shorter daylight hours, and overall gloomy atmosphere can make it incredibly challenging to stay motivated and active.

I don’t know about you but all I want to do is hibernate, curl up at home with a warm drink, a cosy blanket, and binge-watch Netflix.

These conditions often cause our health goals to be pushed to the bottom of our to-do lists.

So, what can we do to combat this winter motivation struggle?

Read on to find out…..

Psst… Would you rather listen to these tips? Hit play on our podcast episode now for a more in depth chat on the subject! 👇

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Let’s get cosy

One concept that has gained popularity recently is "cosy fitness" or "cosy cardio." It's all about making exercise feel fun and enjoyable, even in the comfort of our own homes. The idea is to wear your comfiest clothes, put on your favourite tunes or a TV show, and incorporate movement into your day. This trend removes barriers to exercise, such as feeling unsafe going outside or feeling intimidated by group classes or the gym.

If you lack motivation to exercise outdoors due to safety concerns or don’t have the time to go out, create your own cosy workout space.

You could invest in a walking pad or exercise bike that you can use while watching TV (I love my pad and managed to grab a bargain second hand), a small collection of weights and you have everything you need. This way, you can stay active without needing to brave the cold.

If you want a no equipment way to get started with strength training at home head over to this blog for more ideas. For cardio you can put on your favourite tune and have a dance party or run up and down the stairs to get a bit out of puff.

If you can, I’d also encourage you to wrap up warm and get outside even if it’s just for a quick 10 minute walk at lunchtime, it can help to get some fresh air, get out of the house and look beyond our four walls! It can help clear your head, it’s good for your eyes and a short blast of cold will wake you up.

Bite-Size Movement for Big Impact

During busy or cold days, bite-size movements, also known as “movement bites” or “movement snacks,” can be incredibly effective. These are quick and simple exercises you can incorporate into your daily routine. Think squats while the kettle boils or a quick dance party while waiting for your pasta to cook. Even a short walk around your house can give you an energy boost.

The goal is to build habits slowly without overwhelming yourself.

Begin with small movements and gradually build up your fitness routine.

Learn more about bite-sized movement here

Building Strong Habits

Habit building is key to making movement a regular part of your life.

To establish a habit, start small. Instead of aiming for a full hour of exercise, find just five minutes to do some squats or a short walk.

Focus on consistency rather than intensity. As you build the habit, gradually increase the duration or intensity of your movement.

Consistency is key when it comes to developing long-term fitness habits. Here's how you can set yourself up for success:

Anchor Your Habit: Attach the new habit to an existing routine. This acts as a reminder to stay active. For instance, do a squat every time you boil the kettle or take a short walk after lunch.
Set the Bar Low: Set a realistic goal that's easy to achieve even on your busiest days—one squat a day or a five-minute walk is a great starting point.
Celebrate Small Wins: Recognise and celebrate each success, no matter how small. This reinforces positive behaviour, wires in the habit and helps you stay motivated.

One of the most important steps in staying motivated during the winter months is managing your expectations. Understand that movement counts in any form, and it's okay if you don't do as much as you'd like.

By setting achievable fitness goals and celebrating each small win, you can wire these habits into your brain and make them second nature.

Embracing Community for Support

Another way to stay inspired and accountable is to embrace community support. Find a workout buddy, join a virtual class or group, or connect with online fitness communities. Having others on the same journey can provide encouragement, motivation, and accountability. Remember, you are not alone in your fitness journey, and the Fitness Besties community is here to support you every step of the way.

Plan and Reflect

Use tools like my FREE habit tracker to visualise your progress.

Planning your week can help you identify when and how you can fit movement into your day.

Reflecting on each day and week allows you to make adjustments and celebrate your achievements.

To stay on track and monitor your progress, I've created a Fitness Habit Tracker specifically for busy women like you.

This tracker will help you:

Build awareness around your habits
Identify patterns
Make adjustments as needed

It's available for download on my website lisadawnbeckwith.com/tracker

Use this tool to stay accountable, celebrate your wins, and prioritise your health and well-being.

Grab it TODAY

Stay Inspired

Remember to connect back to your reasons for staying active. Are you wanting to improve your health, build strength, or are you simply trying to feel better day-to-day? Connecting back and remembering these goals helps to keep you motivated even when you don’t feel like, it gets tough or you’re tempted to skip a workout.