The Winter Workout

Even though we are halfway through winter, in the southern hemisphere, it's not too late to shed that pesky mix of Covid lockdown and winter weight. Let's put aside the convenient food delivery apps and all that chilling via your entertainment streaming app, and concentrate on getting back on track.

Just because the sun isn't out as long, and the temps are cooler, doesn't mean your fitness routine should be left out in the cold.

Mornings are cold, dark and unwelcoming which makes our bed look and feel much more comfortable, but this is the ideal time lock down a routine.

The grunt work is best done in winter so that once summer arrives, you will be grateful for the clothes that still fit, or better, your Instagram Likes may increase. Sometimes vanity is a motivator – only you notice your shirt buttons pulling across your torso in photos – and don't be ashamed to tap into your personal determination to achieve your fitness goals.

We all know someone who is a fitness machine, able to train all year around, and we are secretly envious of their energy and commitment. Other men may need a nudge to get there, but at first, we need to set goals - both big and small, to help you stay motivated.

These goals could comprise of several target events throughout the year, with a clear date. For example, a small triathlon, a charity fun run, or a 'fit goal' as you are hoping to fit into that pair of swimmers you bought on sale which were a size too small. Also, there is no shame in wanting to look better in photos that friends like to snap of you, when you're not quite ready to prepare your best side for the camera.

Simple goals enable structure, and maintaining that structure will lead to good routine. Setting large goals are good, but you should be aware of the steps you must take to reach that goal, or any goal. Most people halt the fitness goal journey because they are impatient with the results, or have forgotten how much time has passed since their last fitness phase. It can start out with signing up to the gym, heading straight to the same weights you used during your last weight session, when you were at peak fitness. You lift and pump for an hour feeling great, mentally patting yourself on the back at the end of your workout. However, you are mostly in pain or struggling to move for the next week. Walking, sitting, standing, putting on a shirt garners a grimace or a groan – we have all been there. This is around the time when the excuses start – "I will go tomorrow, I am still sore"; "Next week, I have too much on" and so on.

I find it easier to ease myself into exercise, as it prevents me from overdoing it, and getting bored. Make small changes to your lifestyle and routine.

Begin by cutting out or substituting some of the unhealthy food choices in your diet – you can substitute vegetables or salad instead of fries.

Commit to doing some form of activity for 30 minutes per day. If you cannot commit the entire duration to walking, running or other exercise, you can include small changes in your day; this includes taking the stairs instead of the elevator or escalator, or getting off the bus or train a few stops earlier. Small changes can lead to big changes.

After two weeks, once you have kept those small promises to yourself, then escalate and increase. Add into your routine, one high impact session per week.

A high impact session is an activity that makes you sweat and increases your breathing rate. Continue to escalate your activity every two weeks. It can be an extra session, or a higher intensity session.

Ensure your activity works within your schedule and take care not to overdo it, as the risk of injury is real. Take care of yourself and listen to your body, especially if it's telling you to rest, hydrate or take a day off. I recommend that you see a health professional before you undertake any rigorous exercise. Remember lifestyle changes don't occur quickly, result take time and determination.

Take care of yourselves, and I look forward to seeing out there as you kick off your fitness journey, and am keen to hear how you are progressing with your goals and if you have any great tips to share with other readers.