How to stay in shape over win­ter

Southern Gazette (South Perth) - - FRONT PAGE -

WITH win­ter weather loom­ing, it can be easy to ditch your work­out and replace it with a sit-in on the cosy couch.

In fact, Di­eti­cians As­so­ci­a­tion of Australia says nearly 38 per cent of women and 53 per cent of men are ex­pected to gain up to 5kg dur­ing win­ter.

All is not lost and there are ways to avoid hi­ber­na­tion and join­ing the wrong side of that win­ter statis­tic.

Health coach Bec Dur­rant said mo­ti­va­tion was cer­tainly harder to achieve and main­tain when it was cold and wet.

“It’s the com­bi­na­tion of eat­ing win­ter favourites like roasts and hot cho­co­lates while ex­er­cis­ing less to avoid the cooler con­di­tions that can lead to gain­ing ex­tra weight dur­ing win­ter,” Dur­rant said.

“I al­ways ad­vise my clients to keep sum­mer habits strong dur­ing win­ter to make it eas­ier for them­selves in the long run. For ex­am­ple, I rec­om­mend check­ing the weather for the week and find­ing al­ter­na­tive options if it’s rain­ing heav­ily out­side.”

The Body Fu­sions direc­tor and a per­sonal trainer at Lords said it was im­por­tant to stay healthy – rain, hail or shine – and helped her clients dur­ing win­ter with the fol­low­ing tips. 1. ASK YOUR­SELF ‘WHY DO I BREAK MY HEALTH REGIME IN WIN­TER?’

Firstly, it’s im­por­tant to iden­tify why you break good sum­mer habits dur­ing win­ter. Is it be­cause of the weather? Or be­cause you in­dulge in your favourite com­fort foods as soon as it gets colder?

Once you es­tab­lish the rea­son why, you can then de­velop your plan for win­ter. 2. PLAN

Head­ing into win­ter, I al­ways ad­vise my clients they need to have a plan of where and when they will ex­er­cise and the types of food they will be eat­ing.

Check­ing the weather each week will en­able you to plan your work­out regime. If you know heavy rain is com­ing, then find some at-home ex­er­cises – th­ese can be just as ef­fec­tive as ex­er­cis­ing out­side.

If work­ing out at home doesn’t mo­ti­vate you, then find a lo­cal gym close to your home or work, mak­ing it as easy and con­ve­nient as pos­si­ble to work out.

If your prob­lem is treat­ing your­self to too much com­fort food, ex­er­cise por­tion con­trol – ev­ery­thing in mod­er­a­tion. 3. FIND A WIN­TER WORK­OUT PART­NER

Find a close friend, health coach or per­sonal trainer who is like-minded and will help you through the cooler sea­son.

Set some win­ter goals with your work­out part­ner and com­mit to achiev­ing them.

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