What is Motivation anyway? By definition it’s the general desire or willingness of someone to do something. When fall & winter arrive, how many of us are really motivated to leave our cozy warm homes to exercise or pick up the groceries. This is the time of year when people go outside less, become less active and eat more food. It’s easy to find excuses to avoid staying active when it’s cold and miserable outdoors. There’s also less daylight hours, which can discourage people from being active. We wear big jackets and cover up to keep warm, which can make us less conscious or concerned about gaining weight.
We all know what we should do, but how do we get motivated to stick to a healthy active routine when the cozy snuggly on the couch is calling? We’re all motivated when it starts getting cold and the first snowflake falls to winterize things – car tires, windows, cottage….but we often overlook ourselves. This year, why not start winterizing your body to stay fit and healthy, both physically and mentally.
Last month I talked about planning. Winterizing your body comes with both planning and motivation. You can have a plan, but if you have no desire or willingness to execute (i.e. motivation), you’ll end up like water in winter ...
- 20 degrees….you’ll freeze! Winterizing Tips:
Boost Your Immune System. With a strong immune system you’ll have more energy, you’re less likely to catch a cold and you’ll recover more quickly if you do. Three words for this: NUTRITION. EXERCISE. SLEEP.
Stop Procrastinating. The minute you start negotiating with yourself to make certain food choices or get out to exercise, just always make the right/good choice.
TRY Something New. If you’ve always wanted to try something, but never got the guts to do it, now is the time release your inhibitions. During the winter months, there are many activities to try. Dance lessons, yoga, skiing, snow shoeing …i'll guarantee you’ll tell yourself “why didn’t I do this before”. My wife and I took a ballroom dancing class last year and had a blast ... I’m not a better dancer, but I sure laughed a lot.
Hit the Reset BUTTON. If you fall off the rails, don’t be afraid to hit the “Reset Button”. A client of mine did just last a few weeks ago. She simply walked in and said: “I’m pressing the reset button”. She could have easily given up on her goals, but instead she just reset. During the winter, if you need to reset, just press that button and start over. Eliminate the “have to be perfect” mentality. The true goal is to never give up.
GET an Accountability Coach/Partner. Having someone that you’re accountable to not only keeps you motivated, but keeps you on track with positive reinforcement when you feel like quitting.
The hardest period to stay motivated is now until after New Year’s. Holiday Shopping, family gatherings, eating/drinking, lack of sleep all contribute to running down our immune system which result in “0” motivation to do anything.
Don’t wait until after the car accidentto put your winter tires on!
Eat healthy today,
SFL Founder & Foodaholic
~ Featured Recipes ~ Immunity Boosting Ginger Garlic Tonic
Try a spoonful of this tonic at the first sign or a cold or flu or take daily as a preventative measure.
2 cups Honey
1/2 cup garlic cloves, peeled & crushed
1/2 cup grated fresh ginger root
Directions: Start by warming honey over very low heat. Do not boil. Place the garlic and ginger in a jar with rubber seal and pour warm honey over. Mix well and cap tightly.
Store this mixture in a warm sunny window sill and stir daily for three days, then refrigerate. Use within 6 weeks
You can also make a fine tea with a spoonful of this tonic in warm water or add to a cup of green tea, also full of healthy antioxidants.
Hot Lemonade
1 cup boiling water
Squeeze in the juice of 2 lemons
Honey to taste
2 dashes of cayenne pepper
Drink several times a day until your cold is gone or you have averted it.
Slow Cooker Garlic Chicken
Garlic has the power to boost your immune system.
4 chicken breasts (boneless or bone in)
1/2 cup low sodium chicken broth or vegetable broth)
1/3 cup dry white wine (Substitution: chicken/veg broth, sugar free ginger ale, sugar free white grape juice, diluted cider vinegar or white wine vinegar
30 garlic cloves, unpeeled
1 teaspoon salt
1/4 teaspoon black pepper
1 - 2 teaspoon Herbes de Provence
Directions
Pour stock and wine into cooker.
Combine salt, pepper and Herbes De Provence and sprinkle on both sides of chicken.
Put chicken into cooker and add garlic around chicken.
The last thing you want to do on a cold winter day is bundle up to get to the gym. After we're cozy at home, we're less likely to go back out to attend a fitness class. Here are some ideas to get you organzied and ready to work out at home. Your workout should be fun, if it becomes a chore you’re less likely to stick with it.
“See it. Do it.” Workout Space.
1. Dust off the home exercise equipment such as the treadmill or exercise bike.
2. Create a workout area - “See it. Do it.”
3. Give your workout space some pizazz:
a. Add motivating quotes with paint on the wall in a bright color.
b. Add media equipment - play upbeat music.
c. Watch your favorite TV show to keep you there longer.
d. Wear comfortable workout clothes and running shoes.
e. Aways have a bottle of water to stay hydrated throughout the workout.
Equipment for Strength Training & Cardiovascular Exercises Add low cost equipment for your own in-house circuit.
1. free weights (weights varying per client)
2. a comfortable mat (yoga mat)
3. a skipping rope
4. Chair or step
Remember: Proper form is important in decreaseing your risk of injury as well as maximize the efforts of your workout.
Breathe. Sweat. Smile. You can vary the duration and repetition ranges as you progress, adding different exercises depending on what equipment you have at home and/or when you feel you should switch things up with your workout.
“It’s not where you start,
it’s where you finish that matters.”
In 2008 I started the SFL program in Campbellton, NB. I managed to lose 100lb and I felt invincible. I thought I would never gain back my weight and no longer needed my consultation. I was going on my own.
In 2010, I was diagnosed with Cancer.
With zero accountability I had gained back my 100 lbs, plus developed hypertension, and COPD (chronic obstructive pulmonary disease). I had to sleep with SIPAP and have an oxygen tank during the day.
Physically I was in such bad shape that I could not go to my basement to put wood on the fire. My heating bills went up.
I was embarrassed. I put myself in this mess. I needed to go back to SFL.
The reception I received from Junior and Brenda could not have been better. They made me feel welcome and secure.
With SFL I knew I would have the support to get my health back so I could fight the Cancer.
