Brrrr…it’s cold out there today!
This is the time of the year when I really start to notice the waning daylight hours and struggle with motivation when it comes to workouts. The early mornings are no longer bright and sunny, but dark, chilly, and uninviting. I’ve always preferred to workout in the morning, but lately I’ve found it difficult to stick to a consistent schedule and my workouts are all over the place.
I decided to do a few things that will help me get excited about exercise again:
1) I created a workout schedule to help with commitment
2) I created a daily workout log for inspiration & commitment
3) For support, that’s where you can join in if you’d like!
My plan looks a lot like what I have been doing since the summer, only this time I’ve planned out specific activities for each day. Structure can be a good way to set commitment in motion!
I’m also going to workout first thing in the morning whenever possible. It’s pretty hard to feel the Winter blahs when I have endorphins surging through my body, setting the tone for the entire day. I always feel my best when I work out first thing in the morning.
|Spin class||Treadmill hill workout, 45 mins. + Whittle my Middle||Body Pump weight class, 15 mins cardio warm up||OFF- active rest (light walking/yoga)||Moksha hot yoga|| Anything goes- outdoor run, treadmill, spin/pump, or
Of course, like every plan, this one is subject to change based on other life factors that come into play. If I’m sick or injured, obviously I won’t be working out. Generally, I like to have 1 active rest day, 1 complete rest day, and 5 days of regular, challenging workouts. It’s a nice balance for my body. I encourage you to create a plan that works for you. This is definitely not a one size fits all approach!
Here’s the kicker: I’m going to journal my workouts to keep myself accountable.
After every workout, I’ll write about several things:
- How much sleep I got
- My mood before, during, after exercise
- Exercise struggles (for example, were triceps extra hard today? Did my quads shed tears on the bike?)
- Exercise progress (did I rock a hill set in spin class or new yoga pose?)
- How I felt the rest of the day (sore, happy, tired, energetic, proud, hungry, etc)
- Any notes on workout wear that worked well or didn’t for the particular activity
- Other random musings
See attached PDF to print your own workout log!
My plan is to share some workout logs on the blog and give a recap of how things are going. Many of you have been asking me to bring back my fitness posts, so I hope you will enjoy this! I think it will be interesting to look back on the week at a glance and read over how each day was uniquely challenging.
And if you’d like to log your own workouts, or even make your own personal Fall fitness challenge, that would be great too! My challenge to those of you who are interested is to make a workout plan for yourself and log your experience after each workout. Read it over at the end of the week and make note of what worked and what needs improvement.
This workout log is a great way to stay motivated even when the weather outside makes us want to throw in the towel and cover our head with blankets.
Here’s to making the last couple months of the year filled with movement!
Thanks a lot for the post! I’ve been struggling with finding balance in eating completely vegan, exercising and finding motivation to do both. This blog has definitely helped me to the joy in the journey of living a healthier lifestyle.
Thanks Angela! I was just looking for a good way to set exercise goals and keep myself accountable. Here’s to keeping fit during the cold months! : )
You tie your shoes the wrong way! That’s why you have to double knot them or else they untie. Runner’s World can show you how to tie them right.
It’s hard to keep yourself motivated during the cold months…doing Bikram/Hot Yoga always works for me. A pretty intense workout in the heat: a nice way to keep yourself warm!
love hot yoga in the cold months as well.. although stepping out the door with sweaty hair sure can be a shock after class!
I think the hardest thing about winter AM workouts is that its SO hard to wake up when its dark out… I’d love a remote timer on my overhead light to wake me up
Thanks for the post Angela! I had become quite sluggish with the beginning of the chilly winds here; a plan was all I needed.
By the way, have you heard of horse gram? It’s a very good source of protein.
I’m all for this!!! I have the same goal to complete 5 workout days too!
For 2 1/2 years I have always, without fail, made out our workout schedules a month in advance. Looking over the month ahead of us gives me pause to truly consider how to balance all of our workouts to try to hit our calorie burn goals. I firmly believe it’s because of this planning that we haven’t missed a scheduled workout in that time. Actually, that reminds me, time to make out November’s schedule! Thanks for the reminder!
Your schedule looks similar to mine.
Monday – spinclass or treadmill HITT
Tuesday – morning 5 km run
Wednesday – ballet class
Thursday – 5km run in morning and body pump class
Friday – hot yoga
Saturday – run and workout
Sunday – hike with friends or rest day.
I do the same thing with clothes ready so that when I get up early at 5:20 am I can’t really think about it especially now that it is getting dark and cold. I find if I commit to the schedule I get more done and less likely to flake. I like the idea of creating a journal though to keep track of worksouts and emotions especially. I find it almost 99% a mental game with myself.
I’ve been reading your blog for some time, and I’m a big fan! This post came at the perfect time for me! I injured myself while training for a half marathon, and I’ve been out of commission for about 6 weeks. I was struggling with the motivation to get back into a work out routine, then I read your post! Thanks for the inspiration! I hope it is ok if I give you a shout out in my own blog?
Thanks this much needed inspirational post! My workout needs differ right now since I am in the second trimester of my fourth pregnancy. I’ve had a difficult time getting used to how sluggish and tired I feel. I would like to get back in the “groove” of working out though now that my morning sickness has passed. Your plan is a good template to start since you’ve included two rest days. Now I just need to look up some good pregnancy strength training workouts!