Winter is on its way, bringing with it colder weather, darker evenings, and coughs and colds. You may find that you develop an urge to hibernate in front of the TV through the colder darker months, nursing a box of biscuits, and a mug of cocoa. But NO, you need to stay fit and healthy to prepare for the autumn and winter. The fitter and healthier you are, the more resistance you will have to colds and infections, and you will be less likely to suffer seasonal depression. Ignore this advice at your peril, or you may find yourself suffering from Christmas party BLUES; all of your best clothes have shrunk, and you have nothing to wear except your emergency jogging bottoms which are distinctly more saggy than sassy. Now is the time to re-evaluate your health and fitness; it isn?t too hot/cold/dark and the kids have gone back to school, SO WHATS YOUR EXCUSE? No more putting it off until next week, dust off those trainers, clean out the fridge and the cupboards, and prepare your body for autumn and winter!
?Start each day with a good breakfast; eat porridge, or uncooked oats with skimmed milk, wheetabix, or organic muesli with no added sugar. A poached egg on wholemeal is a fabulous choice if you have the time, but if you are in a rush grab a banana or a smoothie. Eating breakfast will help control your weight and your mood!
?Get outside walking every day. Some of you may leave for work in the dark, spend the day under artificial lights, and leave for home in darkness. Even spending the day in doors can mess with your bodies natural rhythms, affecting sleep patterns, wellness and mood. Go for a brisk walk during daylight, invest in outdoor clothes and an umbrella and use free time and lunch breaks to get some exercise and expose yourself to fresh air and light; you will feel better for this.
?Try something new! Motivate yourself by looking for a new way to stay active; look out for salsa classes, belly dancing, ballet, Pilates,netball clubs, anything; just give something new a go, it may be a talent you never knew you had.
?Drink more water, especially during and after exercising. Resist the urge to spend the colder months ?comfort-drinking? hot drinks such as tea, coffee and hot chocolate; staying well-hydrated is just as important as in the warmer weather.
?Do not overeat; the colder weather encourages some people to eat more. Avoid hunger pangs by carrying healthy snacks wherever you go; bananas, apples, rice cakes. Eat 3 modest meals a day with a mid-morning and mid-afternoon snack. Remember, the advent of winter does NOT mean you have to eat gravy on everything!
?Watch less TV; it is easy to fall into a serious telly-watching habit when the evenings are darker. There is a direct link between television hours watched, and weight gain. Watching TV late at night may also affect your sleep, leaving you feeling sapped in the morning. In stead, use the time to do things which you CLAIM not to have time for, such as cooking fresh food, and organising yourself for the next day. Organization may be the key to making your lifestyle healthier, and avoiding stress.
?Autumn is the time of harvest-home, and seasonal bounty; go to the farmers market. You will be astounded at the range of fruits and vegetables on offer at this time of the year, all bursting with goodness, and waiting for you to enjoy them.
?Learn how to say no! If you do everything that is asked of you, you will not have the time to shop and cook healthily, or get more active. School terms have started and Christmas will come; you may be inundated with requests and expectations, and sometimes there just isn?t the time to take on extra responsibilities such as helping at football clubs, or making costumes for school plays. Say no to requests which will leave you feeling stressed and time-poor. Never give a reason why you can?t do something as this leaves a gap for people to suggest a way of getting around the problem, trapping you into accepting the request.
I hope that this gives you some ideas to avoid seasonal vegetation and provide seasonal motivation, Ciao!
Vikki Scovell BA(hons) PG DIP is a fully qualified Personal Trainer and Fitness Coach. She is a qualified Nutrition Adviser and runs successful Community Exercise classes. Vikki is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector and publishes School and General Healthy Living newsletters. Vikki lives in Bristol in the U.K. with her partner Jeremy and two young children. Enquiries welcome for nutritional advice, personal training, corporate wellness and general enquiries. If you wish to receive Vikki's free newsletter please visit http://www.getfitter.net
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