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Connect and Grow Magazine - Edition 11 July - August 2024
As July is coming to an end and we enter the last month of winter, spring will be here before we know it.
Now is the season when those of you who hibernate for winter (and be honest, there are quite a few of you out there!) are looking at your fitness levels and your, what I like to call, ‘winter coat’ aka kgs put on with all that comfort eating and staying under the dooner for that extra time in the morning, rather than lacing on the shoes ready for the usual exercises we do in Summer that are so much easier to do when the Sun is shining and it’s about 15 degrees warmer!
As a personal trainer, I've noticed a consistent drop in class and personal training attendance every year when transitioning from autumn to winter.
This decline is observed across various suburbs and clubs, and several factors contribute to this trend. Some participants are more prone to getting sick during the colder months, while others travel north to warmer locations like Queensland or to Europe for the summer. Additionally, some struggle to find the motivation to brave the cold and end up hibernating through winter. If you're looking for guidance to navigate this seasonal downturn, Kathy, our nutritionist, can provide dietary advice, and I can offer exercise tips. However, here's a quick hint about what to drink during exercise that might help: instead of cold water, opt for warm water or herbal tea in a flask. I've seen several participants benefit from this approach.
When I have early morning classes during the cold season, I always prepare a cup of tea or cacao, pour it into a thermal cup, and sip it on my way to the classes. Once there, I make another herbal tea to drink while teaching – it works wonders for me. This approach helps me stay hydrated without subjecting my body to sudden temperature changes inside and out.
Here are some useful exercise tips for this season:
1. Dress appropriately for the weather by wearing layers that can be easily removed as you warm up.Keep those extra layers handy for walking, cycling, personal training, or classes, and only remove them when you start feeling warm.
2. Engage in a longer than usual warm-up to ensure your muscles are pliable and less likely to get injured during the main part of your workout.
3. Stay hydrated to keep your muscles functioning optimally and help prevent injuries.
4. Make use of available daylight, whether it's for morning exercise or a brisk lunchtime walk, to ward off seasonal affective disorder (SAD).
5. If exercising outdoors becomes challenging due to shorter days, consider incorporating desk-based exercises into your routine, whether you work from home or an office setting. (I have a PDF I am happy to share with anyone who wants it, contact m
e via email or the web 🙂)
6. Plan your weekly exercise routine and write it down to hold yourself accountable. Listen to motivational music while exercising to keep your energy levels up.
7. Partner up with an exercise buddy to stay motivated, or keep in touch with them to share progress and hold each other accountable. 8. Lay out your exercise gear the night before to eliminate any pre-workout procrastination.
9. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week, even if it's broken up into shorter sessions throughout the day.
10. Lastly, (but by no means least!) think about the long-term benefits of regular exercise – it can lower the risk of heart attacks, strokes,and some cancers, improve sleep quality, enhance mood, and bolster the immune system.
By incorporating these strategies, you can make the most of the winter-to-spring transition and emerge stronger and more motivated for the seasons
Vivienne Derwent
B. HSC, ANTA
Founder
Personal Trainer & Clinical Nutritionist
Email: viv@vnutri.com.au
(C) 2024 Break Free Consultancy Connect and Grow Magazine
Disclaimer: all information is correct at the time of publication, and it is the responsibility of the reader to seek the professional input that they require.
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