Stay­ing mo­ti­vated this win­ter

The Telegram (St. John’s) - - MY HOME -

We of­ten as­so­ciate the cold months with bulk­ing sea­son — or an ex­cuse to spend a few ex­tra hours co­zied up on the couch. But fall­ing out of ac­tiv­ity can leave you look­ing and feel­ing less than your best when it’s time to emerge from hi­ber­na­tion.

For­tu­nately, with a few easy tips it is pos­si­ble to en­joy the hol­i­days to the fullest while keep­ing your health and fit­ness rou­tine in­tact. Now is also a great time to start with brand-new goalset­ting for your workouts.

Trainer Jen­nifer Lau shares her ex­per­tise with tips on how to stay lean and mean through­out the hol­i­day sea­son.

1. In­cor­po­rate high-in­ten­sity workouts into your daily reg­i­men. By su­per set­ting your ex­er­cises, you’ll be able keep your heart rate up and burn fat through­out the en­tire du­ra­tion of your work­out, ul­ti­mately max­i­miz­ing your time in the gym. If you don’t have ac­cess to a gym, there are a num­ber of in­home body­weight workouts that can be com­pleted in just 20 to 30 min­utes.

2. Be consistent – if you find your­self tak­ing weeks, maybe even months off, you’ll find your mo­ti­va­tion lev­els se­verely de­crease. If you con­tin­u­ously take time off, it will be next to im­pos­si­ble to reach your goals. Lau rec­om­mends try­ing to work out first thing. “Morn­ing workouts will boost your en­ergy lev­els for the rest of the day and al­low you to have an un­in­ter­rupted reg­u­lar rou­tine through­out the busy hol­i­day sea­son . You also won’t dread your work­out af­ter a long day of work when it’s al­ready dark out.”

3. On that note, find a work­out buddy. You’re less likely to skip your work­out if it will neg­a­tively im­pact some­one else and you’ll have some­one who will push you (and vice versa). “When a work­out partner is ex­pe­ri­enc­ing phys­i­cal improvements, it’s mo­ti­vat­ing be­cause it’s not al­ways easy to see those grad­ual changes in your­self. You’re also more in­clined to push your lim­its with a buddy be­cause they can spot you, and no­body likes to come in sec­ond place.”

4. Use train­ing tech­nol­ogy. A dif­fer­ent sort of work­out buddy, there are tons of apps and de­vices that can help mo­ti­vate you and also track your heart rate, work­out du­ra­tions, run­ning routes and goals. Hav­ing some­thing to track your progress will in­spire you to keep mov­ing for­ward.

5. Fi­nally, Lau rec­om­mends get­ting in­spired by your gear. “I find it so much eas­ier to get up and get go­ing when I feel ex­cited and com­fort­able in my gear. There is now great tech­nol­ogy in both footwear and ap­parel to en­sure you’re prop­erly geared up for in­door or out­door workouts.”

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