Let’s face it- the holiday season isn’t as easy on the waistline as the summer with all the celebrating we’ve been doing. We’re not here to ruin all of the sugar cookies you’ve been eating, promise. But someone’s gotta say it: just cause it’s cold outside doesn’t mean your sneakers have to start collecting dust. All those extra calories should be counteracted somehow, right? But if you’d rather spend gym membership money on gifts for friends and family (how nice of you!), we have your calorie-burning answer: the world is your gym. Here’s to making that extra wide slice of pecan pie a little less guilty.
First Things First: Change Your Perspective
If there were a year-long line graph that followed ‘amount of complaints about the weather,’ it would peak in both the summer and winter. When it’s too hot we’d rather it were cooler, and when it’s too cold we’d do anything for some warmth. The first step to Fall fitness is not only accepting but embracing the chill. Can you jump in piles of leaves in July? Absolutely not- so do it while you still can! Summer will come soon enough and you’ll be longing for a cool breeze. So live in the season you’re in. Being mindful and embracing the present moment is the core of all memory-making. And this season’s memories include you being proud of your strong and healthy body.
Work Is Easier When the End Is In Sight: Set Goals
Studies show that if you visualize a goal, you’re likely to exercise more efficiently and perceive the work as less demanding. If you have 15 minutes, check out this TED talk that really lays out this concept.
Take a few minutes to write down some short-term goals (ex. exercise 5 times this week, burn 1500 calories worth of exercise this week, take the dog for a walk before work every other day) and long-term ones (run a 25-minute 5k, do 20 pushups without pausing, hold a handstand for 30 seconds) and keep updating them as you check them off.
If you’re looking for an extra challenge or are having trouble finding the push you need to reach these goals, set a specific date they have to be met by. A great example of this is signing up for a 5k in your area. Check to see what local 5ks are being held to raise money for various organizations- part or all of your registration fee will go to someone in need. ‘Tis the season of giving, after all.
Plenty of cities and towns hold local Turkey Trots the morning of Thanksgiving to combat the impending meals, and traveling 5ks like The Ugly Sweater Run, The Color Run, and Color Me Rad are all chuggin’ right on through the holiday season and beyond. See when they’re making a stop in your city and make a solid date with yourself to work towards. If you have the end game in sight, you’ll find yourself making less and less excuses to skip training.
Embrace the Snow for What It’s Worth
Snow treks are great for the body in the same way that beach runs are. When the ground isn’t as firm and easy to maneuver, more muscles in your body need to work to continue to propel you forward and stabilize your body due to the added wobble. Don’t take snowy sidewalks as an excuse to laze around the house all day (well, at least not every day), take them as an opportunity for some added resistance. Having to push and pull your feet out of deepish snow activates muscles like your abs, quads and glutes. Adding some weight training, whether said weight comes from dumbbells or from snowbanks, can help you finally achieve that toned body you’ve always known you could have.
Try going snow shoeing or cross-country skiing. Walking down the plowed street is always more productive than doing nothing at all, but keep in mind that giving yourself the added challenge that comes with cross-country skiing can more than double your calorie burn compared to walking (~700 compared to ~300 for a 25-year old 5’5” 140lb female). So if you have a calorie goal in mind, be prepared to reach it even faster than usual. Ever heard the phrase “summer bodies are made in the winter?” Make it your mantra.
Make Lifestyle Tweaks That Up The Calorie Burn
If you’re not one to go for hour-long excursions in sub-freezing temperatures, there are still plenty of other alterations you can make that will pay off in the long run. Instead of leaf blowing, grab a rake. Instead of snow blowing your whole driveway, shovel it. Instead of online shopping, go walk around the mall. *Bonus points if you go to a sprawling outdoor shopping area that requires extra walking.* Some of us simply don’t have the time to explicitly work out multiple days of the week. But sneaking exercise into your chores can be just as effective if you’re working at an increased capacity. Which brings us to our next point:
Get a Heart Rate Monitor
Pretty much anything that gets your heart rate up can be considered exercise. And getting a monitor that you can wear during said activities helps to visualize the work that’s being done (you can always use a calorie calculator to get a rough estimate of your burn, but utilizing heart rate as a measuring tool will provide you with a perfectly precise number). Planning to do 300 burnt calories worth of raking is probably going to push you a little harder than planning to rake for 90 minutes during which your intensity can drop significantly. When you have a tool that explicitly tells you how hard you’re working, it can be tons of fun making obscure or mundane activities ones that challenge you in a good way. Someone has to bring all those leaf bags to the curb, right? Might as well build some biceps while you’re at it.
