Keep up the results and the
motivation during winter!
Now that it’s starting to get a little
chilly, the last thing you want to do is roll out of bed at 6am and hit the
gym. Or fit in a quick workout on the way home when a hot dinner and passing
out on the lounge sounds way more tempting!
My name’s ASH and
Here’s my 5 hot tips to keep your results up and motivation high while the
temperature drops this winter…
11.
Always
have your gym clothes ready to go, and keep them somewhere warm.
Even pop
them in the dryer while you’re in the shower, or wear them to bed (if you're that desperate!)
22.
Have
a really good warm up
When our
muscles and joints are cold we are more prone to injury and strains. To get the
most out of your workout make sure you warm up well before and cool down and
stretch afterwards.
Here’s
a great interval style workout to get you warmed up and ready!
Choose your
weapon of torture (treadmill, x-trainer, rower, stairs, a hill on the way to
the gym….)
30 seconds
easy pace, 30 seconds hard out, 30 seconds easy, 30 seconds hard…repeat till you get
warm!
I find the x
trainer and the rower great for this as it puts our bodies through movements we
will actually use!
33.
Keep
up the good work with your nutrition!
There’s no
point living on green smoothies and poached chicken salad in summer, only to
replace it with heavy pastas and hot chocolates during winter. Don’t undo all
your good work! You can still have comfort food just trick it up with healthy
alternatives! Instead of hot chocolate have tea, and “crowd out” with lots of
hearty veggie cassseroles and light curries so you’ve got no room to eat crappy
food. We can use winter to build muscle and strength by eating a bit more, but
that doesn’t mean you have to go overboard (“I’m Bulking” doesn’t give you a
license to induce heart disease and obesity over winter…)
Boil
veggies (my favourite is pumpkin and sweet potato or cauliflour and leek) add
some protein (chicken or lean bacon), add water, stock, herbs and blend! Easy, yummy SOUP!
(If you need
the carbs serve with a side of wholemeal brown toast or brown rice.)
44.
Plan
out your workouts the night before, or better yet save yourself the time and
get a personal trainer to do it for you!
Planning out
an effective workout programme helps you stay on pointe with your goals and
results. Plus it gets you in and out of the gym quicker, meaning you can have a
bit of a sleep in, WINNING!
Plan for a
months worth of workouts, and have a small goal at the end of each week (e.g.
lift heavier, run further), with a big one at the end!
55.
Plan
a little reward each time you hit a goal
That’s not
an excuse to have a gigantic cheat meal (like The Rock), I mean schedule a
massage, make a new workout playlist, make a great HEALTHY meal, go the movies, get some fresh new Nikes….
The options
are there, just make them good ones, don’t reward yourself for having a great
workout week by ruining your consistent efforts!
There you
have it, keep up the great work! - Ash J
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