It’s been extreme, and it’s not really cold yet – but the change is in the here and it’s getting harder to make that 7:30am pilates class…. but take it from me, if you start your ‘winter training plan’ now, you just might find yourself having your healthiest, happiest, fittest winter yet.
Routine, Routine, Routine …make one, re evaluate it if it’s not working but a commitment to a definite plan is a MUST in the winter. Book to meet a friend or pay to see a trainer, whatever it is, make it routine.
Fight depression for the family – if you notice less motivation in the darker colder months don’t think your kid/s don’t too. Apart from feeding off your energy, the restrictions of less daylight affect them, their moods and ability to focus.
Make the most of what daylight we have (see the S.A.D facts below).
PLAN EVERYTHING. It’s best not to leave anything to chance in the dark months, so where possible plan or think about things like what you’ll wear, when and what you’ll eat and where to leave your damp shoes. Don’t forget to factor in an appropriate warm up.
It’s never as bad as you think to be outside in the cold. Once you’re over the shock, my clients are often grateful to the cooler temperature and definitely start the day feeling invigorated.
Firstly – preparedness is the Don, so make sure you have:
- A lightweight hooded plastic raincoat ( I love an exposed vent) with decent arm mobility
- GoreTEX waterproof trainers to keep your feet as dry as possible
- A baseball cap to keep rain from your eyes and to keep you warm
- Something reflective if you intend to be in the path of cars or cyclists
- Thin layers that can easily be tied around you waist as you get hot
- Leg warmers. They are a bit daggy, but not to be denied. they really do keep you warm and can easily be pushed out of the way as you heat up. And I won’t tell anyone, I promise.
The S.A.D Facts of Seasonally Affected Disorder
Day light helps us properly regulate our Circadian Rhythms. Whilst we’re busy working longer hours, missing out on day time light and using copious amounts of electric lighting, we disrupt this rhythm.
The organisation ‘Mind’ (www.mind.org.uk) tells us that “When light hits the back of the eye (the retina), messages are passed to the part of the brain (the hypothalamus) that rules sleep, appetite, sex drive, temperature, mood and activity. If there’s not enough light, these functions are likely to slow down and gradually stop, like a car that is running out of fuel”
Women are twice as vulnerable to getting SAD and it can be triggered by a major life event with post natal depression, childbirth, hysterectomy, bereavement or illness – can all upset the normal hormonal balance
What are the Symptoms?
Official UK government website SAD.org.uk tells us to look out for the following
- Lethargy, inability to carry out a normal routine
- difficultly staying awake during the day, but having disturbed nights
- Loss of libido
- Irritability, not wanting to see people
- Craving carbohydrates and sweet foods
How can I fix it?
- get outside every day and get the most light possible
- sit near windows when you are inside
- take regular, moderate exercise
- eat a well-balanced diet
- decorate your home in light colours
- leave any major projects until summer and plan ahead for winter
- avoid stress and learn relaxation techniques
- Light boxes and dawn simulators have been proven to help many people.
- Seek therapy
- St John’s Wort may help to relieve symptoms.
(Note: Consult your doctor if you believe you have SAD as it may be another condition)
Autumn is a great time to try something different, so if you want to move your training to another level, or have injuries that need rehabilitation, give me a call on 0450331449 or email me,… if you don’t take care of you – then who will? . For some fun #inspo click here. I’ve been working on some extra special workouts on the Fitwall in the studio so come and check it out!
PS Please feel free to come and try and let your friends know about my classes – First Session FREE. My current offerings are listed below and are packed with what YOU need – no matter your fitness right now.
© Christina Waite, May, 2015
Fat Free Mama – looking after you so that you can look after your family.
For further information or enquiries about Personal Training/Glama Mama Packages, Group Exercise for your Mother’s group- please see www.fatfreemama.com.au
Image courtesy of Kristy Rowe on Flickr