As we head into the long, winter stretch, it can be the perfect time to perk up your fitness program.  Fitness trainers use specific periodization and times to modify and advance programs, but use the changing seasons as your prompt to start, shift or progress.  Use the following tips to determine how and when you can make changes to keep motivated and moving.  

Layer UP
Mixing fresh air and fitness is still a winning combination in the winter - just make sure you're dressed for the occasion.  New tech fabrics and accessories are a great investment.   The light-weight fabrics have come a long way and keep you cozy and comfortable without feeling like the Michelin Man!

They made it so much easier to stay comfortable and cozy without feeling like the Michelin Man!

  1. Wicking: The first layer next to your skin ideally, should be a wicking fabric.  This draws sweat and moisture away from the skin which is the number which is a major chill-causing culprit.  Most of the name brands have their own trademark term including DryFit, Climalite or Playdry but they all serve the same purpose.
  2. Warmth: The mid layer is your insulation, so this is spot to choose wisely based on the temperature.  Choose something like wool, fleece, down, cotton or some other synthetic material that is loose-fitting to allow insulating air between the layers.
  3. Weather: This outer layer should protect you from the elements to block wind or water.  Ideally the shell layer is breathable which means it lets out while preventing it getting in.  New technology has advanced in the area but even the most expensive materials have a trade-off between breathability and being wind and water resistant.  If you're doing activity that does involve intensity and sweating, you want to choose on the breathability side.


Make sure you cover head to toe dressing for outdoor activity as well.  Remember you can lose up to 40% of body heat through your head so when it's really cold, a head band just isn't enough.  New tech fabrics can also help those toes warm.  Look for “smart wool” which blends the warmth of wool with a lighter fabric and finish.

Change it UP

As the seasons shift, it's a natural time to make a change to your regular workouts.  Trying new and different activities can help you to push past mental or physical plateaus and re-inspire your routine.  

Play inside.   Recreation leagues are on the upswing.  There are countless options from pick-up to competitive leagues in all sports like volleyball, basketball, indoor soccer, etc.  It helps you multi-task as well - it's fun, social and burns as many calories as a conventional workout.  

Train for your sport!  There are all kinds of options in fitness clubs now that are more sport-based including boot camps and small group training where instructors focus more on athletic and functional exercises.  This provides an indoor workout option and helps you with sport-specific training so you're ready to leap back in when spring hits.  

Find something fun.  The best exercise is one that you enjoy and there is no shortage on options at the moment in fitness whether you want to work at home, in a club, at a specialty studio or local community centre.
 

  • Dance - Zumba, SalsaFit, BellyFit, FuzionWorkout
  • MMA training - boxing, martial arts
  • Yoga variations - silks, restorative
  • Circus classes
  • Indoor rock climbing
  • Pickelball


Switch spaces.  Routine keeps us on track, but a change can help to keep things fresh for your body and your brain.  If you've been taking classes, try some time in the weight room.  If you've been stuck in your gym routine, try taking a class or small group training.  If you always end up in the cardio area, try veering off to the yoga studio.  

Step it UP

When is ideal to change or add to routine?  Many variables factor into this - your frequency, time and intensity - but a good general rule is to make step up your routine every 6-8 weeks.  Some other signs that it's time to change:

  • when you're bored
  • when you STOP feeling results
  • when your workout feels to easy
  • when you feel LESS inspired or energized


Why?  Your body reacts to exercise like you brain does to a new computer program.  At first it feels very challenging but then starts to feel easier as you get used to it.  In fitness we call this “SAID” - specific adaptations to imposed demands.  As your body becomes accustomed to a new exercise or routine, it starts to feel more comfortable.  While it feels good to master new moves, this also means that you start burner fewer calories or getting less of a training effect with time.  For example, if you run the same 5 km 4 times a week it may feel tough initially but after 8 weeks, your body get used to it and you burn fewer calories.  

So do you have to completely change your routine?  NO!  Although you can switch things up entirely, it's not necessary.  Small tweaks in your training create enough confusion to keep your muscles “on their toes.”  Here are few options for minor modifications that can keep you progressing:

  • change the order of your exercises
  • change the number of sets and reps
  • vary your intensity - on cardio or resistance training
  • vary your routine - change up the number or sequence of training days
  • try creating circuits - alternating exercises vs. 3 sets of each (as an example)
  • include intervals - adding and changing intervals is fun and effective with cardio
  • increase intensity by 10% at a time - this applies to weights or cardio
  • add balance or stability challenges with basic exercises
  • switch modalities - change from machines to free weights, free weights to body weight, etc.
  • workout with a partner - I guarantee you'll change time and intensity!


There are so many ways to start up, step up or make changes with your fitness routine.  Remember, it doesn't have to be dramatic so even slight tweaks will help to keep your body and your brain challenged.

Some additional tips…

  • Hydrate - you may not feel as thirsty working out in winter indoors or out!  Make sure you hydrate before, during and after.  
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  • Tread carefully - if you're working out outdoors, be aware of the surface.  Similar to considerations with your car, cold (not just ice) can make conditions slippery.   Take shorter steps and make sure your the treads on footwear isn't worn.
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  • Take time with transitions - take more time to warm up and cool down with your workouts
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  • Be bright - when heading outside, wear bright colours and/or reflective fabric.  Drivers are further challenged getting used to winter weather conditions and visibility.  Make yourself impossible to miss - or hit!
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  • Be a home body - have a home workout plan as a base or an option when you can't or simply don't feel like going out to the gym.  You can do this with any equipment you have on hand or a simple body weight workout.  Create a specific space or routine to make it easy and motivating since home workouts can be more convenient but equally as easy to ditch!


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