During the winter season, it’s often hard to keep up with our fitness goals or to find the motivation to keep up with our regular activities. But, it can happen! Here are some tips on how to stay motivated and how to keep warm for your outdoor activities!

  1. How to stay fit during the winter months.

This is a struggle for many people as the snow piles up and we move into hibernation mode. Don’t let the snow and colder weather deter you! Pick up a winter sport! Try something you enjoy — skiing, skating, cross-country skiing —  anything that gets you moving, still allows you to have fun and helps you ENJOY that nice winter weather. If you really can’t stand being out in the cold and don’t enjoy the gym, try an indoor sport! Learn to play tennis or squash – this is something you can do with your family or turn it into a social event such as starting a group or team with your best friends.


  1. Is it harder to set goals in the winter? How do goals change?

Generally, the problem with staying active in the winter isn’t getting yourself to set the goal, the problem often lies in sticking with it! You see the snow, the cold, the ice and want to stay indoors with a blanket and a bowl of soup.  If this is you, then it’s time get creative and keep your fitness indoors.


If you’re a runner, hit the treadmill!   Ask your family and friends to encourage you and to keep you motivated. Set reminders on your phone that it’s time to exercise and make sure you eat properly! Don’t let poor dietary habits derail you and then use hunger or lack of energy as an excuse to stay on the couch!

  1. Winter runners:  Small changes that allow you to stick with it!

Running in the winter can be tricky.  The cold air makes it hard to breathe and even harder to warm up! The key is being prepared and dressing for the weather. Here are a few tips:

    • Avoid running late at night or early morning, if possible. It’s often hard to see all the ice patches when it’s dark and your risk of falling becomes greater.
    • Often times, you are confined to the road if the sidewalks are icy or unplowed.  o, be alert! Keep your head up and your eyes open.  If you listen to music, keep one ear phone out of your ear, so you can still hear what is going on around you.
    • Whether you run in summer or winter, warming up is one of the most important parts of your workout — this will ensure your muscles are warm and ready to perform the tasks you have in mind. It will also prevent injury. To run in the winter, you have to start out warm! Those first few minutes of a run are generally the coldest, as your body begins to heat up, loosens up and gets in the groove. The most important thing is to be warm before you start!  Double your normal warm-up time and do some calisthenics before you head out.
    • Dress appropriately! Water-resistant running shoes, hats, water- and wind-proof outer layers, a wicking base layer to keep the sweat off your body and some insulation in between if it’s cold enough!  Use running tights, balaclavas, whatever you may need to stay warm depending on the temperature.

And, don’t forget the supplements you need to repair effectively. My two personal favorites are TrueREPAIR and TrueRENEW to help with joint and muscle repair.

So, don’t let the cold weather and snow stop you. Plan ahead, stay motivated and go for it!