How to Stay Motivated for Your Fitness Goals During the Colder Months

Hey there! Coach Mike here, and I get it: when it’s cold outside, staying motivated can feel like a Herculean task. There’s something about dark mornings and cozy blankets that make hitting the snooze button just too tempting, right? But don’t worry; you’re not alone, and I’ve got some simple tips to keep you active through the chillier months.

1. Set Your Goals—But Keep Them Realistic

Setting ambitious goals is great, but let’s keep it real here. Cold weather tends to slow us down a bit, and that’s okay! Rather than shooting for the stars with a goal that makes you want to hide under the covers, set smaller, achievable goals. Break them down into bite-sized chunks that you can build on.

Try creating mini-goals, like aiming to work out 3-4 times a week instead of saying, “I’ll go to the gym every day!” Remember, consistency beats intensity, especially in winter. As Dr. Michele Olson, an exercise physiologist, says, “Small, achievable goals are often more sustainable” (Olson, 2023). Plus, achieving little wins keeps you motivated to keep going!

2. Warm-Up Before You Even Leave the House

I get it—the thought of doing jumping jacks in a cold garage or, even worse, running outside seems like cruel and unusual punishment. But here’s a trick: do a short, five-minute warm-up indoors before you step outside or start your main workout. Not only does this get your blood flowing, but it also tricks your body into thinking, “Hey, maybe we can do this.”

A simple warm-up might look like marching in place, doing some arm circles, or even a few high knees if you’re feeling ambitious. According to Dr. Barbara Bushman, a professor of exercise physiology, getting warm before braving the cold helps reduce the shock to your muscles (Bushman, 2023). So, get moving inside where it’s cozy, then transition to your main workout with some warmth on your side!

3. Invest in Good Cold-Weather Gear

You don’t have to suffer through your workouts just because the temperature dropped. Trust me, the right gear can make all the difference. Look for layers that wick away moisture, a good beanie, and gloves. If you’re really committed, throw in a windproof jacket.

Think of it as a small investment in your commitment to staying fit. When you look the part, you’ll feel the part. Plus, who doesn’t want an excuse to buy new clothes, right?

4. Switch It Up! (Try Some Indoor Options)

Not every workout needs to be done outside or in a gym, especially when it’s 30 degrees and windy. Use this season as an excuse to mix it up! Try a group coaching workout class, explore some bodyweight exercises at home, or dust off that old yoga mat.

Variety keeps you motivated, and honestly, you might find something you love that doesn’t involve freezing. And here’s a fun fact: switching things up helps you avoid the dreaded plateau. It keeps both your muscles and your brain engaged, and you’ll stay consistent without getting bored.

5. Get an Accountability Buddy (Or, You Know, a Coach Like Me)

Nothing keeps you on track quite like a workout buddy—someone to remind you that, yes, you did say you would go to class at 5:45am, and yes, they’re going to hold you to it.

But if finding a workout partner is tough, hiring a coach (hi, that’s where I come in!) can be just as effective. We’ll check in with you, keep you accountable, and sometimes, just knowing someone is rooting for you can make a world of difference.

6. Celebrate the Small Wins

When you’re battling the urge to hibernate, give yourself some credit for every little win. Did you work out even though it was freezing? Celebrate that. Did you go for a brisk walk instead of taking a nap? Another win!

Celebrating these mini-accomplishments isn’t just good for your mood; it also keeps you focused on the progress you’re making. Psychologist Dr. Gail Matthews notes that celebrating small wins releases dopamine, which boosts your mood and keeps you motivated (Matthews, 2023).

Final Thoughts

The cold season might make fitness feel a little more challenging, but with a few adjustments and some humor, you can stay on track. Keep your goals realistic, warm up smart, wear the right gear, add variety, stay accountable, and celebrate the small stuff. With these tricks, you’ll sail through the cold months without missing a beat.

Remember, the only workout you regret is the one you didn’t do—well, except maybe the one where you forgot to wear gloves. Hang in there, and keep moving!

Sources:

• Olson, M. (2023). Exercise physiology insights on winter fitness.
• Bushman, B. (2023). The importance of warming up in cold weather conditions.
• Matthews, G. (2023). The psychology of celebrating small wins.