Combat the Winter Blues: Stay Consistent with Your Fitness Routine
The Winter Blues, or Seasonal Affective Disorder (SAD), can make even the most determined among us feel like calling it quits. It’s that time of year when motivation to stay fit seems to vanish along with the sun. Shorter days, colder temperatures, and post-holiday sluggishness can all play a role. Whatever the reason, Winter Blues affect many of us—especially in Northeast Ohio. But you don’t have to let the cold and gloom derail your health goals. Here’s how to stay consistent with your fitness routine and combat the Winter Blues.
Beat the Winter Blues by Focusing on Habits, Not Just Results
Forget about the end goal for a moment and shift your focus to building sustainable habits.
- Prioritize habits over outcomes. Many people judge success solely by results, which can be discouraging if progress is slow. Others take on extreme, unsustainable habits to achieve quick results, leading to burnout and long breaks that set them back even further. This yo-yo effect keeps people stuck in a cycle of losing and regaining progress.
- Sustainable habits lead to long-term success. Over 20 years of coaching has taught me that clients who focus on consistent habits rather than short-term results are happier, more satisfied, and ultimately see better, lasting progress.
- Pro Tip: It takes less effort to steer a rolling rock than to push one from a standstill. Likewise, small, consistent habits are easier to adjust as your goals evolve. It’s far simpler to tweak your cardio time or strength training schedule than to restart from zero every time life shifts.
Stay Accountable and Keep the Winter Blues from Holding You Back
Accountability plays a key role in maintaining consistency, and it comes in two forms: external and internal.
- External Accountability: We tend to show up when someone else expects us to. This is why working with a trainer, joining a class, or even scheduling workouts with a friend makes it easier to stay committed. Just like work meetings or doctor’s appointments, if it’s in the calendar, you’re more likely to follow through.
- Internal Accountability: Knowledge reinforces commitment. When we understand the importance of strength training, eating enough protein, and staying active, we’re more likely to stay on track. Dive into books, podcasts, and credible social media sources to solidify your mindset.
- Pro Tip: Combine external and internal accountability for maximum success. Set a “due date” for spring (read about Parkinson’s Law Here) —whether it’s a vacation, a family event, or another milestone. Mark it on your calendar. Consider hiring a trainer or joining a structured program with a clear timeline. When you have a compelling vision and a plan in place, you’ll be more likely to stay consistent and see results.
Overcome the Winter Blues with Consistency, Not Just Motivation
Your current fitness level wasn’t built overnight—it’s the result of consistent habits over time. The same principle applies to making improvements:
Pro Tip: Print out a calendar and put it on your fridge. Aim for at least three workouts per week, and mark them off as you go. After four weeks, add a fourth workout. Small steps lead to big progress.
Set Small, Achievable Goals. The biggest mistake I see in the gym? People working too hard, too often. They burn out, get injured, or feel miserable, which leads to quitting. Smart training is about balance, not exhaustion.
Consistency Yields Better Results. Your body responds best to steady, manageable progress. It’s more effective to do 30-minute workouts six times over two weeks than to push through a few exhausting sessions that leave you too sore to continue.
If you need a help, you can schedule a free goal-setting appointment with a RipGen Training staff member [HERE].
Live Healthy, Live Inspired
-Coach Bob
RipGen Training & Nutrition provides the resources, expertise, and support to help you achieve your goals effectively and efficiently. With a comprehensive approach that addresses strength and muscle development, nutrition, and lifestyle change, we empower our members to unlock their full potential and transform their bodies and lives for the better.
