It’s that time of year again—the snow’s melted, the sun’s shining, and we’re putting those thick sweaters into storage. It’s the perfect time to reignite your motivation by breaking away from your boring fitness routine, maybe embrace the great outdoors or try something new. Below are some simple tips to get you started.
Book a Physical
Believe it or not, only about 20 percent of North Americans get an annual check-up. Be one of them! While you might look and feel just fine (or really hate needles), it’s important to keep tabs on things like blood pressure, cholesterol, and vitamin deficiencies before designing your workout program.
Set a Schedule… but Be Realistic
If you haven’t been working out much this winter, don’t write down that you’ll do outdoor cardio exercises for 30 minutes a day, six days a week. You’ll only find yourself getting frustrated and will be more likely to give up on your workout program. Post your exercise plan in places you’ll look frequently, like the calendar app on your smartphone or at your desk at work.
Team Up
You’re more likely to stick with your plan if you’ve got a partner in crime. Choose someone who has similar goals who’s schedule fits with your own. Your best bet: Get together at the same time four days a week, whether it’s before work or just before dinner.
Buy New Running Shoes
If you’ve been hitting the gym (and the treadmill) all winter, chances are, you’re due for a new pair. Most running shoes last somewhere between 500 km’s which translates to about 6-12 mo’s depending on how much distance you’re putting in each week – but if you use them to walk around or do other parts of your gym routine, that wear and tear counts, too. Go to a running specialty store to get fitted, and have them look at your gait/pronation to find the best shoe for you.
Clean Out Your Pantry
I’ve said this before and I’ll say it again as it bears repeating…do you still have that tin of popcorn from the holidays or a box of chocolates from Valentine’s Day? Get rid of them. And while you’re at it, throw away other foods low in nutritional value, like chips, pretzels, sugary cereals, & yes, even those 100 calorie snack packs (a cookies still a cookie, even if you squash it flat and drop five in a bag).
Protect Your Skin
Now that it’s warming up, you’ll be heading outside again. This means more sunshine (and vitamin D, which is a good thing), but it also means that your skin is exposed to harmful UV rays. Rub waterproof lotion with at least SPF 15 or more over all exposed areas of your body. Don’t forget easy-to-miss areas like behind your ears, the back of your neck and the crease near your underarms.
Pump Up Your Playlist
Still listening to the same tracks from December? Do some iPod “spring cleaning” by downloading a fresh workout playlist or the local radio station to get you going!
Jump Rope
Heading outside and doing this favorite childhood “workout” can burn about 208 calories in just 20 minutes. Add other outdoor cardio exercises like walking lunges, short sprints, and jumping jacks, and you’ve got yourself a circuit program you can do right in your backyard.
Update Your Workout Wardrobe
Still sweating it out in cotton T-shirts? With the trend towards “athleisure wear”, active wear is so accessible with great price points. Donate or recycle worn-out workout duds (old t’s make great cleaning rags) and replace them with tanks, tees & pants in breathable, wick fabrics. While you’re at it, girls, update your sports bras, too. A typical bra has a lifespan of again about 6-12 months depending on how often you’re wearing or rotating, although hand-washing can make them last longer.
Stretch Out
Stay current, the best way to prevent injury is to stretch before and after your workouts. Here’s how it’s done: Warm up with 10 minutes of light outdoor cardio exercises, then do dynamic stretching—as in, stretching while moving. This includes lunges, touching your toes and walking your hands forward, swinging your legs while standing and twisting from side to side. After your workout, complete “static” held stretches. Yoga, Pilates, and dance classes are also great ways to stay flexible.
Stay Hydrated
Avoid muscle cramping and fatigue by drinking about two liters of water a day, and 17 ounces about two hours before exercising. Another general rule of thumb: The more you sweat, the more fluids you need to replace, so drink up after a vigorous workout. Use stainless steel bottles to avoid BPA chemicals.
Plan a Trip
hiking, biking and other activities (plus warm weather), or sign up for a yoga retreat.
Get Sporty
Break up your routine with outdoor exercises like tennis or golf, or team up with friends for an afternoon of ultimate Frisbee. Even kicking the ball around or playing a game of hoops will get your heart going—and you don’t have to be athletically gifted to play!
Hit the Farmers Market (bike or walk over!)
Soak up some of that spring sunshine while you shop for fresh fruits and veggies. It’s moved this year by the way. The Uxbridge Farmer’s Market will now be on Victoria St. in the Second Wedge parking lot.
Change Your Thinking
Instead of designing goals based purely on weight loss, concentrate on how you feel. If counting calories has you down, think in terms of portions instead. Constantly checking the clock during your workout? Chances are you need to find a sport or activity you actually enjoy.
Step Off the Scale (weigh in once a week max for accountability)
To get an accurate measure of your progress, use measuring tape once every two to 4 weeks to see where you’re trimming inches from your waist, hips, and other target areas.
Create a Social Media Group – like we have for our Express Bootcamp Plus Bootcamp where we list daily recipes, exercises and tons of great support!
Get vocal about your fitness routine and goals and make friends with other women looking to get motivated this spring with a Twitter feed. Give updates on your progress, post links to your favorite fitness articles and products, and cheer on others (they’ll do the same for you).
Sign Up for a Race/Walk/Mud Run or other event…
Adding positive goals to your fitness routine will make you feel better and also give a purpose to your training other than losing weight or fitting into those skinny jeans. Look into local road races—the 5K distance is perfect for those just starting out—and sign up with your training partner. It’s also a great way to get involved in your local fitness community!
Reward Yourself
Don’t forget to take care of your hard-worked body! A sports massage is the perfect way to pamper yourself, while alleviating toxins and speeding up muscle recovery. There’s some great RMT’s here in Uxbridge and your muscles will thank you.