As the weather turns colder, many of us tend to let our health and fitness routines move to the back burner for a few months.
Whether you are feeling rundown or beat up from two CrossFit Open cycles in one year (or just trying to forget about the holiday season when you ate too much pie — it is important to recognize what the change in season can mean for you in your training and health.
The winter months bring about changes in our training routines, daily habits, and nutrition. Rather than take a hit and accept that this is a time to let yourself slide (because you’ll make it up and get back on track in January), what if this year you made a plan to do things differently?
“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.” -Jim Rohn
Here are 5 Tips to Help You Change with the Season!
- Eat more vegetables and healthy fats.
- Go for a walk during the daytime.
- Break a sweat every day.
- Stay hydrated.
- Structure your day for success.
Eat more vegetables and healthy fats.
During the summer months, there seems to be an abundance of fresh fruits and vegetables around. In the winter we tend to shift toward more comfort foods — foods that are preserved or packaged and are easy to prepare. Focusing on incorporating more vegetables in your diet will help you get the essential vitamins, minerals, fiber, and micronutrients that you need. Omega-3s found in fish oil can help with skin health, heart health, and has been shown to support
Go for a walk during the daytime.
Getting outside for a walk during daylight hours can be extremely beneficial for your body and mind. Even if we can’t get vitamin D from the sun during the winter months, we can still benefit from its exposure. Walking can help improve metabolism, boost mood, and be a much better pick me up for your energy than coffee. Doing it in sunlight is proven to be one of the best ways to combat Seasonal Affective Disorder (SAD) that gets people run down in the winter months.
Break a sweat every day.
Prioritizing fitness may actually be more important in the winter than the summer. We naturally find ourselves more active during the summer months, enjoying the weather at the beach or on a hike or a bike ride. In the winter we tend to hole up indoors. Those hours of walking are replaced with hours of Netflix binging and lo and behold we start to get soft and complacent.
In the winter months, you may never feel the need to quench your thirst as you do on a hot summer day. Most folks tend to stay on the dehydrated side. Sweat also evaporates in the cold dry air, so many people are less likely to replenish fluids after exercise. Be sure to set daily hydration goals for yourself. Setting alarms on your phone to get up and grab a drink of water is a great way to accomplish this.
Structure your day for success.
One of the best ways to take charge of your health during the winter months is to plan out your day. Set yourself up for success by incorporating healthy habits and avoiding the detractors is key. Plan to have a big healthy salad before showing up to the holiday party where you know there will be tons of desserts. Book a fitness class, yoga session, or plan to meet a friend during a time you would normally just watch TV or surf the internet.
If you want to stay in control of your health this winter, or have questions about how to eat, train or plan, let us know!