Get a spring back in your step with his top tips.
It’s important to acknowledge and embrace the fact that spring is so special. It is very common for us Melburnians and other colder states in Australia to take a break during the cooler months as we tend to get outside less. It is normal to gain a few pounds as we are moving less and eating more of those heavier foods. It might only be a small difference on a daily or weekly basis, but it can add up over the course of 12 weeks of winter, and we can feel a little uninspired.
It really does something to us when spring rolls around faster than we anticipated. There is a huge influx of sign ups for Sam Wood’s 28 by Sam Wood online fitness program and The Woodshed gym. Springtime gives us energy, mood and motivation to start again. I always tell my 28ers to use the natural motivation that comes with this time of year. Take the wave and use it to your advantage.
Get a spring back in your step is one of the top tips I give to help ride that wave.
It’s time to spring clean your pantry and your mindset.
The term “spring clean” is an interesting one as we often are referring to our house or wardrobe, but we can take it one step further and have a look at our motives.
1, 2. If you want to turn the corner with a health kick, you need to get rid of all the foods that aren’t going to be eaten. It may help increase your motivation to cook more at home if you put your items in order andlabel them.
There were 2. Look at the bad habits that have become a part of our weekly routine over the winter months and look ahead at what new routines or habits we can integrate this time of year. It is normal for things to sneak up on us when the days get shorter and we don’t realise our habits until this time of year. I look at whether or not I am getting enough sleep, watching too much television, or setting my alarm later than I used to. In the warmer months, I look at how I can change my habits.
Make sure your phone is out of arm’s reach if you set your alarm earlier.
This helps you move out of bed. Variations can be added with this. I will do a workout from home, go to the gym, walk with the dog, or grab a coffee with my small child. It’s a good habit to get moving in the morning.
Take your clothes out the night before.
I put my workout clothes on the chair in my bedroom so I don’t have to think about it early in the morning.
Take advantage of the weather.
Adding fruit, vegetables, and herbs to your diet will add flavor and make you want to eat more. The best recipes take less than 5 minutes to prepare, so don’t overthink your food. It is my philosophy to just eat real food.
It is important to preparation.
It takes an hour to meal prep. If I allocate an hour of my time on either a Saturday or a Sunday, I will be able to eat better during the week. It can be difficult to go to the supermarket 3-4 times a week with four kids. I try to shop on a Sunday and make sure I have everything I need to cook my meals on Monday-Friday and then at the end of the week we might eat out, grab a t-shirt or go to a friends house.
Don’t try and do too much early if you feel like you are in a rut.
Setting goals to build up is great, however if you only work out a few times during winter and are trying to get back to your fitness pre winter it is best to introduce exercise in a realistic manner. This time of year is when incidents occur. Walking, riding, swimming or taking the stairs add to the amount of movement you get.
You can rally up a training partner.
In spring, we are all embracing the warm weather, even though it can be hard to find a friend that wants to embrace the cold. Set a target such as a fitness challenge and reach out to your circle of friends. We should get ourselves moving and keep each other accountable.
If you have fallen into a rut, do not beat yourself up about it. You’re not alone. We work our way out of it slowly, but surely, because you are one of the majority.
You can access Sam’s program and follow his life on social media.
28 by Sam Wood is a home fitness and nutrition program for everyone, founded by Sam Wood. One of Australia’s leading experts and media commentators in the health and fitness industry, Sam Wood has over 20 years experience as a personal trainer. You can follow him on social networks.