How to stay motivated to workout during the winter

So, it’s that time of year again, the cold season. Yes, this means cold weather as well as the flu/cold season. For some people, it discourages them from working out since the conditions aren’t the most ideal. I know I’d rather stay in my warm bad for as long as I could in the morning. And after work, I’m eager to get inside my house and out of the elements. This makes the notion of leaving for the gym a daunting task. However, I still motivate myself to workout. Here are some tips.

  1. Exercise inside! This is pretty self-explanatory. You don’t have to join a gym to workout. There are workout videos and routines you can find online to do. You don’t even need weights to workout!
  2. Update your playlist! This goes with working out at home. You can be running on the treadmill at home or doing a workout routine while jamming to your favorite tunes. Music can be extremely beneficial for maintaining high spirits and a positive mindset.  This can go a long way towards staying motivated and keeping consistent with your workouts.
  3. Lay out your workout clothes the night before! This is good advice in general when you workout, especially in the morning. You don’t want to be fumbling around for your workout clothes, especially when you’re tired or when every second counts since your mornings are so busy. Just be sure you do have the right clothes if you are going to be out in the cold.
  4. Have a workout buddy! Whether it be running outside or taking a Zumba class, it’s always great to have a buddy that can keep you accountable for working out. Plus, you can see it as a social occasion, which may motivate you even more to workout!
  5. Take before and after pictures! This may motivate you. Take a picture in the beginning of the cold season and then take one close to the end of it. Of course, you can take it weekly if you want but at least a before and after for the season. This includes tracking your weight and measurements!
  6. Take sports or learn something new! My sister hates the idea of going to the gym or going outside for a run. However, it’s important to remember that there are many fun things you can do to stay active like rock-climbing, hiking, or bike riding. While hiking or bike riding isn’t an indoor activity, you can try something like rock climbing at indoor facility or playing tennis or basketball on an indoor court. You can think creatively and have fun while still staying active.

You can’t change the cold weather. However, you are in control of how you react to it. While it’s fun to snuggle up in bed or on the couch with your hot chocolate, don’t forget how important it is to still get up and get moving!

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Focus T-25 Review- Alpha Week 1

As I have said before, I’ll be updating you guys on the T-25 workouts I’ve been doing. I’m adding it in with the other workouts I’ve been normally doing . I’m hoping it’ll improve my strength and my runs.

Anyway, here was my experience with all the workouts in the first week.

Day 1 – Alpha Cardio

So, I was having a  bad workout day last week on Tuesday. I tried running outside that day and stopped after running and walking 2.5 miles, feeling a bit sick. Then, I decided to do this workout because I wanted to get more of a workout in. It was hard! I was really surprised. I barely made it through the workout. I was out of breath and I was feeling a bit sick. I burned around 200 calories with this workout.

Day 2- Speed 1.0

I did this workout right after running 6 miles. Even then, this workout was good. I loved the added stretching along with the cardio. It wasn’t as hard as the Cardio workout. Then again, I wasn’t feeling that well doing the Cardio the day before. Either way, I was surprised I kept up after running 6 miles.

Day 3 – Total Body Circuit

I don’t really have much to say about this workout. I mean, it was a decent full body workout but I feel like I’ve had harder workouts doing the Jillian Michael’s DVD.

Day 4- Ab Intervals

I did this workout after running 6 miles. And, I can tell you that it’s a great ab workout, especially since they had intervals of cardio in between. I thought my abs (core) were strong but this proved it wrong. Even when I finish this program, I’ll be adding these DVDs randomly into my workouts because it’s a good workout.

Day 5- Lower Focus

Well, there isn’t much to say about this workout. The first 5 minutes were mainly just cardio before they started with the actual lower body exercises. It did work the lower body but I could have done all of those moves myself if I created my own circuit.

Day 6- Stretch

So, I tried this workout. It’s suppose to be a stretch but he added some body weight exercises to it. I got bored of this workout after 5 minutes. I’d rather stretch on my own and do the stretches that I think I need. I might as well do yoga instead.

That’s all I can pretty much say for now.

Have you guys tried the T25 workouts? 

What are your thoughts on it?

 

Over Training – Giving Your Body Rest

After having to take a couple rest days last week, I learned how easy it is for one to over train. It really takes a toll on your body. And, I have to admit something. I think I was exercising a bit too much. I worked out 2 hours, most days of the week. I only took 1 rest day a week. That is NOT enough rest, considering my long workouts. Here is how I personally felt.

  • At first, I wasn’t tired. But, I stared feeling fatigue after a couple months and I didn’t feel like completing my workouts, even though I did complete them.
  • HUNGRY
  • Irritable/Moody
  • I started losing muscle and gained more fat.
  • Soreness
  • Odd thing is that I haven’t gotten sick. Well, at least not yet. I read online that it can be a symptom of over training since your body is too weak to ward of disease. It affects the immune system.

My good friend helped me realized this. He was worried about my health and he made sure I took the full rest days to allow my body to recover. He made it clear that I needed the rest days. I was hesitant at first but I ended up listening to him. I felt more relaxed and at peace during the rest days. Comes to show the importance of rest days.

HealthGauge

HealthGauge

Also, I should be taking at least 2 rest days a week. On those rest days, I can walk. Other than that, I should be resting. I may do some yoga stretches and poses along with walking but that’s about it on my rest days.

Hopefully, you guys understand the importance of rest days. I scheduled one of my rest days on my busiest day of the week, Wednesday. I also decided to schedule one on a weekend because it is nice to rest on the weekend. Hopefully, I won’t have to go through this again! Before feeling calm and at peace, I was scared that I would gain weight and lose some stamina and strength. But really, if your body needs rest, rest. If not, it will break down.

Like my friend said, “If you hurt more than usual: rest. Your body knows itself better than you know it.” What I get from this is that your body knows what pain it is going through. You may ignore it and brush it off as nothing wrong. However, the pain is telling you to rest. So, rest if your body is telling you to rest.


I hope to build up some of my muscle again. And I will be incorporating pilates into my routine. It will take time for the soreness to go away but that is okay.

Have you over trained before?

What are your tips for recovery?

How many rest days do you take a week?

In a Running Rut

I hate to admit this, but, I’ve been in a running rut lately. It started a couple weeks after I ran my half-marathon. I don’t feel the joy as much when I run anymore. I feel like it’s more of a chore, something that has to be done.

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Then again, I wasn’t much into running in the first place. I only ran to lose weight. It didn’t help that in 5th grade, my mom woke me up early so that I would go outside and run. She wanted me to lose weight. I still kept running, but I felt no joy. All I did was listen to music and run for a certain amount of time. Then, I’d be done with it for the day.

Then, I realized that I run a lot longer when I am really stressed. When I say really stressed, I mean, it was bad.  It has happened twice already. I ran a lot (longer than an hour), just so that I can take my mind off of things. Then, I complain about my thighs getting bulkier. That’s what happened with my half-marathon. I decided to run it to challenge myself and distract myself from the things. Hey, it requires a lot of time and dedication to train.

I put a fake front, saying that I love running. Who really loves running, anyway? People just do it to be healthy. Only a few people actually love running. I still do it. I still run a lot. But, I don’t know how I really feel about it. I still run around 20 miles a week, less than the 30 + miles from my half-marathon training.  I sometimes dread going for a run.

Maybe it’s because I haven’t ran on an actual pavement for a while. Maybe it is a bad idea to just run on the treadmill. It gets boring running on a treadmill. But, I don’t want to be brave enough and deal with the cold outside.

Even when I do run outside, I feel that my stamina has decreased since my half-marathon. My breathing gets harder faster and my heart beat goes up the roof sometimes. Add in the fact that my calves start to tighten up and my knees start hurting a bit, I don’t feel like running anymore.  But, I still push myself through. I know I shouldn’t though. That is what happened on Sunday.

I feel like I am ranting right now, but I just had to get it out. Do you guys have any ideas of how to get out of my running rut? Any tips would be appreciated. Thanks in advance! =)

Fitness Friday 3

Happy Friday,everyone. I hope your week went well.

I’m so excited about today. I’m going to be volunteering as a  Nutrition Educator. I’ll be teaching really basic nutrition and eating healthy on a budget. I found this opportunity because I am in my school’s Food & Nutrition Club. They always tell us about opportunities!

Anyway, here is my week in workouts.

Fitness Friday 1-17-14

And here is the Workout of the Week. It is a jump rope workout. Enjoy! Let me know what you think of the workout.

Workout of the Week 1-17-14

How were your workouts this week?

 Do you like jump roping?