Think of all the wonderful gains you have accumulated. You are lifting heavier; running / walking / biking more, longer and faster; upping your yoga game; gaining muscle losing fat. You are feeling more confident and hence you are trying new things and for the cherry on top, you are fitting into those cute new clothes. Spring and Summer have been good to you. It would be a shame to lose it all but it is a very real reality that happens to so many of us. Myself included.
Who wants to start 2016 trying to take back off the weight they lost last year? Anyone? Do I have any takers?
For me, September is the new January. Around September I tend to start planning out what I want my year to look like so that by the time the new year rolls in I'm already on board and working my plan. Tru st me it works and it eliminates the need for resolutions. Since this concept has served me so well in other areas I have decided to start applying it to my health.
So if you want to carry your amazing Spring and Summer self into Fall and Winter I would suggest you start planning. I'm calling my plan the "Keep It Moving Fall & Winter Strategy ". Yes, it is that serious that I needed to call it a strategy. I can't bank on saying I'm going to be strong or the fact that I'm still
How to Create Your Fall & Winter Fitness / Nutrition Strategy
Step 1. Goals
I like to start with the point, the purpose of a thing. What is it you are trying to achieve is the question you need to ask yourself. The answer to the question will enable you to map out what is required to achieve your goal.
Example: I'm starting to get into adventure and active vacations. Last summer I did Paddle Boarding In Paradise as part of my active vacation and in 2016 I want to jump into Blue Hole and swim in a cave. Cool right ?! The only problem with that is I have injured my back and I don't swim.
I am breaking down my personal goal of wanting an active vacation and picking out the areas to work on. Swimming andrehabing my back. Together with my desire to settle into some new eating concepts.
I am breaking down my personal goal of wanting an active vacation and picking out the areas to work on. Swimming and
Here are some other ideas:
- Train for a Marathon or Half Marathon
- Learn a new exercise or sport
- Drop the baby weight
- Develop your core
- Get started
Once you have the focus of what you are trying to
Are you planning to gain weight this winter. Here is a strategy with free printable to get you through the winter.
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I remember when I started
- Cardio - to get your heart rate up and burn fat
- Flexibility - to keep your body fluid and joint loose
- Resistance / Strength Training - to develop lean muscle mass that will keep you tight and toned
To help my back heal I'm only going to engage all low impact exercise. I want to strengthen my core, increase flexibility and maintain cardio since I won't be running for awhile . To accomplish this I plan to do the DDP Yoga programs for the recommended 13 weeks and take swim classes three times per week. Those two activities will cover my cardio, flexibility and resistance training for the duration. At the end of 13 weeks I will evaluate how those choices have served me.
How will you break your goal down into weekly exercise?
How will you break your goal down into weekly exercise?
Step 3. Nutrition
What are your nutritional / fuel options going to look like? Don't let the health and fitness jargon scare you. Simply put, what will you eat to supply the activities or lifestyle choices you are going to be making. This is a highly subjective personal space and to each their own, however, I do suggest you take these following items into consideration:
- Eat clean
- Eat enough to fuel your activities
- You can't out exercise a bad diet
- Research your food style choices - so that you can eat a balanced diet even if you are eliminating a food group.
- Hydrate, hydrate, hydrate!
And just like with Step 2. Fitness you need to evaluate your progress to determine if what looks good on paper is working for you in the real world.
How will you incorporate your nutrition into your overall "Keep It Moving Strategy"?
Step 4. Rewards
Everyone likes a reward so why not set yourself some incentives to keep you motivated along the way. You know what you like. Your goals could be weight lost or tasks accomplished related. In your plan included weekly and monthly incentives to keep you motivated along the way. Breaking a big goal down into increments takes away the enormity of your goal.
When I had lost 100 pounds I got the Lasik surgery, I had been wanting. Throughout the Lasik procedure I was so proud knowing that I had earned it. It made the weight loss celebration that much more special. Best reward ever!
What type of reward schedule will you make for yourself?
Quick Tips:
- To reduce burnout, align your goals proportionate to your ability to accomplish them and build from there.
- If you find you are overwhelmed here is an action plan to help you stay on or get back on track.
- Consider the holidays - Thanksgiving through New Years. Almost seven weeks of fun, family and really good food that you know you want to part take in. Make your plan now so you don't completely lose focus and end up where you started.
"When you have a choice to make and don't make it, that in itself is a choice." ~ William JamesSo there you have it. A skeleton strategy to get you through the Fall and Winter without gaining weight. I hope you like it and more importantly, make it applicable to you and use it so that you can continue strong throughout the winter.
I have created some
Do you fall off your game in the winter?
Or gain weight?
What are some of the ways you stay strong?
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I definitely fall off of my training during the winter. The snow doesn't help. The last couple of years I have done a run streak from Thanksgiving to New Years. It helps keep me active when I might otherwise just be sitting around eating cookies ;)
ReplyDeleteI am not big into working out. I have switched up my eating habits a great deal. I will try and continue that despite the holidays quickly approaching.
ReplyDeleteThis post is right on time for me! I'm looking to start a routine this Winter so I can be well on my way to losing weight (finally). Thanks for the tips!
ReplyDeleteI'm happy to be able to say my nutrition and fitness are not seasonal haha :) Having a home gym has been key for consistency especially during the winter.
ReplyDeleteHave a wonderful weekend Gina!
Love this! September is totally the new January :). I have a marathon in November and another in January. I have gained weight during marathon training before, so I have to stay on top of it this time around. Thanks for linking up!
ReplyDeleteI always try to start planning a head before the end of the year. This year I really need to implement a routine to keep the fat off.
ReplyDeleteHoliday season always get me fun and food so I try to adjust my eating habit and walk more.
ReplyDeleteThese are great tips! I will admit that I tend to get out less/be less active during the colder/holiday months, but having a solid plan definitely will make a difference.
ReplyDeleteThis post was just in time for me. I'm starting a medical weight loss program with a bariatric physician this week so I'll be spending the fall and winter really focusing on weight loss.
ReplyDeleteGreat post!!! I like to consider myself a 4 season gal in training:) But to be honest if it is cold and snowy way too many days in a row I will look at the treadmill and say nah, and skip a workout!
ReplyDeleteBut like you said, getting out of shape or gaining weight in the winter doesn't really have to happen! Great plan!
No I a not looking to gain weight this winter but its possible due to all the holiday food! I like to try to work out in the cold because it keeps me motivated to stay in shape I am gonna try harder this season!
ReplyDeleteSame happens with me all the winters. In winters I become very lazy and stop exercising. But Is it OK to have best muscle building supplements if I am not exercising?
ReplyDeleteWell, Its a common phenomenon with everyone as they all get very lazy during winters. Things like best hgh supplement for women to energize can really serves the purpose.
ReplyDeleteI always put on weight in winters but this year I have made proper plans to be in shape. I take the Green energy drinks regularly that help a lot on burning extra calories. I think everyone should take this drink!
ReplyDeleteAnd you should not think you need to complete ten heavy sets of each. Typically, 3-4 set repetitions is plenty per work out.
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