Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
We’re almost to the halfway point in the summer, so this is a great time to introduce the topic brought by our FitTRAC Family member this week.
That’s because she is not looking forward to the end of the summer/beginning of fall and into winter! And though people have different reasons for liking different seasons (I love the heat and long days of the summer), they also have reasons for disliking different times of the year. That’s how this member was feeling since she always felt her fitness progress stalling towards the latter half of the year:
“Hey Coach Darren, I hope you’re doing well! I need your expert advice on something that always trips me up. Every spring and summer, when the days are longer, and the sun is shining, I feel super motivated and on top of my fitness game. I create good habits, exercise regularly, and eat healthily. But as soon as fall and winter hit, my motivation drops like a falling leaf.
My busy schedule with work, school, and taking care of my family leaves me drained and with less time for workouts and outdoor activities. The cold weather and shorter days make it harder for me to stay active, and when the holidays roll around, I find myself indulging in all the tempting treats. It’s like all my hard work from the warmer months goes down the drain!
I really want to break this cycle and avoid the seasonal decline in my fitness efforts this year. Can you please help me find a way to stay motivated and maintain my progress throughout the entire year?”
Does that sound familiar? When I think about it, I can very much imagine years in which my own health and fitness has slipped once the months start ending in ‘-ber’. But not to worry, I’ve got some tips to help make the second half of 2023 a successful one for your health and fitness:
Set realistic/different goals for each season: Instead of trying to maintain the same level of activity and intensity throughout the entire year, set specific goals for each season that take into account your schedule and energy levels.
In the spring and summer (or anytime that this may apply to you), when you have more free time and daylight, you can aim for more ambitious fitness goals. If you know you’ll have additional bandwidth to commit to your health and fitness, don’t be afraid to reach high and try to maximize your success during times that you know you can go above and beyond.
In the fall and winter, if things get busier, focus on maintaining your progress and making small, sustainable changes. It starts by realizing that variables change (schedules, commutes, daylight savings, etc), so it can make sense to change your goals/expectations too. By adjusting your expectations based on the season, you’ll be able to set proper goals and also feel more accomplished because you’re not expecting the same results/goals as earlier in the year.
Try out seasonal challenges, embrace the time of the year, and plan for success: Instead of dreading the colder months, try finding ways to embrace the beauty and opportunities they offer. Autumn is perfect for scenic hikes among vibrant foliage (of course this depends on where you are in the world, too), and winter is a wonderland for trying out activities like skiing or ice-skating.
Also planning is a big key to staying on track. At the start of each season, be intentional about creating a workout plan that fits your schedule and preferences. If you include a mix of indoor and outdoor activities, you’ll have options no matter the weather. When you make a plan and are able to stick to it, you are more likely to stay accountable and motivated.
Combat binge eating during the holidays with the 80/20 rule: The 80/20 rule is a simple and effective strategy that allows you to strike a balance between healthy eating and indulgence. The idea behind it is to aim to make 80% of your food choices nutrient-dense and aligned with your fitness goals, while leaving 20% for treats and occasional indulgences.
During the holidays, it’s common to be surrounded by delicious, but often less nutritious, foods. Completely avoiding these treats can lead to feelings of deprivation, which may increase the likelihood of binge eating or feeling guilty when you do indulge. That’s where the 80/20 rule comes in: focus on eating nutritious, wholesome foods 80% of the time, allowing some flexibility to enjoy holiday treats in moderation.
By practicing mindful indulgence and following the 80/20 rule, you can navigate through the holiday season with confidence, joy, and satisfaction.
Let’s make the second half of 2023 the healthiest time yet! I hope that by implementing some of these tips and staying committed to your goals, you’ll be able to navigate through any seasonal challenges and continue making progress.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.