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Did you know about 40% of everything you do is out of habit? That means almost half the time, you’re operating on instinct, following in-built neural habits. And sometimes in spring, there are a few winter habits you’ve just got to ditch.
Try these switches to up your game and spring clean your fitness!
Winter ditch: Workout with intensity 1-2 times per week
Spring hitch: Workout with intensity 3-4 times per week
WHY: It’s totally fine to wind things back a little throughout winter, give your body a break and just maintain some level of consistency, but when spring hits it’s time to get your body back into gear! Set yourself a spring training goal – for example moving your body for at least 60 minutes each day – and plan for at least 3-4 of your weekly sessions to be more intense, heart-pumping workouts. Time to start getting your fitness levels back up there again in time for all those summer adventures 😉
Winter ditch: Workout After Work
Spring hitch: Workout Before Work
WHY: Not only does sweating before you hit your desk give you a bit of “you time” before the day begins, it also kick-starts your metabolism and because you’re less likely to have unexpected work ‘stuff’ (hello deadlines and meetings) pop up and disturb your workout plans at 6am, it’s the best way to create a new daily workout habit. HOT TIP: Use the 5-second rule to get your butt out of bed – when the alarm goes off, rather than hitting snooze just count down 5, 4, 3, 2, 1, then get UP!
Winter ditch: Solo Sweat Sessions
Spring hitch: Group Training or a PT
WHY: The people you surround yourself with regularly will determine your success and there’s no better time to find a group of motivated, goal-driven people striving for fitness wins than in the spring time. If you don’t have a local fitness community that inspires you, seek out the help of a passionate personal trainer to keep you on track. Positive energy is infectious and having some accountability is always a winner!
Winter ditch: Indoor Training
Spring hitch: Outdoor Training
WHY: Spring sunshine, cool breeze, greenery, blue skies, flowers blooming… bet you haven’t seen these guys in awhile. What better reward for your daily workout than an awesome view? Plus, research proves just 10 minutes of outdoor activity is enough to lift your mood for the entire day. You know we’re in!
Winter ditch: Dress Warm
Spring hitch: Dress For Fun!
WHY: Those winter layers have got to go! When you feel good, you workout better. Treat yourself to a cool new pair of tights/shoes, or if you’re penny-pinching, just a few cheap and bright new singlets to make your workout feel brand new.
Winter ditch: Friday Night Wine
Spring hitch: Friday Night Workout Adventures
WHY: Ever been healthy all week, then blown it all with wine and rich food on Friday night and thought, “bugger it, it’s the weekend!”. Yep, us too. Start your weekend feeling amazing by making Friday nights your “adventure workout” night. Rope in a friend each week and try out a new session – dance, cardio, circuit, parkour, a new yoga class, or an interesting walking trail. It doesn’t have to be intense, it just has to make you feel good. We guarantee you’ll want to keep the momentum going over the rest of the weekend.
Winter ditch: Sunday Night Moaning
Spring hitch: Sunday Night Planning
WHY: You double your chances of working out if you’ve planned your sessions as part of your week, so use Sunday nights to get inspired! Whip out your calendar and literally schedule your workouts. Book and pay for your spots at the classes you want to attend in advance, write your own personal workouts for the week if your plan is to hit up the gym solo, or watch inspirational fitness videos and write down what the instructors do to try out yourself. You’re guaranteed to start the week in a, “can’t wait to get moving” headspace.
Winter ditch: Your “Rest Day” = Couch Surfing
Spring hitch: Your “Rest Day” = Actual Surfing (or something else active & fun)
WHY: When the weather’s cold, cuddling up on the couch with a good movie seems like the perfect day off, but now the temperature’s rising and your goals have changed, your body’s craving movement, so reward yourself with active pursuits, not couch time. You’re much less likely to stuff your face with chocolate when actual surfing versus couch surfing too. Excellent news.
Winter ditch: No Backup Plan
Spring hitch: Always Ready With “Plan B!”
WHY: In winter, if your Plan A goes astray, it’s all too easy to opt for home and couch. But it’s springtime now and there are no more excuses! If you forget your shoes for run training, do yoga instead. Muscles sore from your first week back at training? A walk is on the cards. Too rainy to go outside? Have a home workout ready to roll. Literally write down your Plan B for every scheduled workout you have planned. No excuses when the sun is shining!
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