The sun sets earlier, the nights get colder, and my motivation to do anything besides snuggle under a blanket and watch Netflix goes out the window. It can be really hard to maintain or begin healthy habits during the winter, particularly as the holiday season approaches and so do all of the cozy traditions and comfort food that come along with it. In September, I recommitted to my health and fitness goals (10k steps/day, plant-forward eating, tracking my meals, regular yoga and strength training) to feel more energized and confident in my body, as I still had a lingering 10 pounds from the pandemic that I was working to lose in a healthy, empowered way. The following are the steps that I’ve taken to stay on track with my wellness goals, nail my steps, stay within my eating plan, and lose six pounds over the past two months despite the setting sun and chillier temperatures:
1. Focus on nutrition
When the sun sets and I start to get hungry, it can feel easy to grab a bag of chips and salsa, hide under a blanket, and call that dinner. Make a general meal plan on the weekend or whenever you do your grocery shopping so that you can ensure you have the necessary groceries to make healthy meals that come together quickly. For me, a healthy lunch or dinner means about half veggies or veggie-based, with the other half split between protein and whole-grain carbohydrates containing fiber. For breakfast, I do about half protein and half whole-grain carbohydrates (omelet and wheat toast is my go to), and then my snacks are typically nuts, fruit, or a dairy-free protein smoothie. I find that if I have the groceries in my fridge and the meals generally planned out in my head, I am much more successful at putting together healthy meals.
2. Commit to a movement plan
Whether it is getting in 10,000 steps every day, morning yoga, or a strength training plan, we all need movement to keep us energized, improve brain health, reduce the risk of heart disease and diabetes, strengthen bones and muscles, and manage weight, to name just a few of the benefits of daily movement. The short-term benefits of daily movement that I have come to rely on are more energy throughout the day, decreased stress, anxiety, and fatigue, weight management, and better mood. However, if I don’t have a movement plan, it is highly possible that exercise becomes deprioritized throughout the day, only for me to finish the work day when the sun is beginning to set, along with my motivation for movement. This includes setting unrealistic movement goals—am I really going to go to the gym six days a week? I realized that I would be way more consistent if I committed to an at-home program vs one that made me get fully dressed and step out into the cold on a regular basis. Now I follow an at-home fitness plan that makes it easy for me to turn on the TV and stream the workout from my app, without opening the door or (God forbid) putting on long pants. If I have a plan in place (aka a structured idea of what I’d like to accomplish in my movement over a period of a week or more), then I am significantly more likely to do what I said I would do. Is it just the Capricorn in me, or do plans make everyone feel a little *extra* commitment?
3. Identify a support system
Motivation can be hard to come by, but if you bring family, friends, or a coach on your journey, you have people who care about your success to lean on for support when you encounter obstacles or setbacks. When I committed to my health and fitness journey, I convinced my sister to jump in with me, and made sure that I declared my goals out loud to my boyfriend so that he could help keep me accountable (and he eventually joined me!). It was so neat to see how many people in my support network recommitted to THEIR fitness journeys after I confided in them about mine! You never know who else is looking for the same thing you are, and the road is always easier with a buddy.
If you are looking for more accountability and support on your fitness and wellness journey, I’d love for you to join my workout from home community here. With our online fitness platform, you can stream anything from strength to cardio, yoga, pilates, and dance workout programs from an app to your TV without stepping outside into the cold or a crowded gym.
If you’d like to try a few sample workouts for free, I’ve got a collection for you here.
What strategies do you have for prioritizing your nutrition, or where do you struggle most? What is your favorite way to move? Who do you lean on for support? Let me know in the comments below 