Winter blues: How to stroke your motivation and stick to your fitness goals

Another way to beat the winter gym blues is to set up an at-home gym. Picture by Maryjoy Caballero /Pexels

Another way to beat the winter gym blues is to set up an at-home gym. Picture by Maryjoy Caballero /Pexels

Published May 16, 2023


As the air turns colder and the days grow shorter, many people find that their motivation to hit the gym wanes.

Whether it’s due to seasonal affective disorder (Sad), weather-related obstacles, or simply a loss of interest, there are many reasons why gym attendance tends to decline in the winter months.

However, staying active during the cold season is crucial for maintaining your physical and mental health.

Moreover, making fitness a priority is essential to maintain overall health and wellness, helping to reduce the risk of chronic diseases, boost mental health, and increase longevity. Here are some tips to keep your motivation burning and achieve your fitness goals this winter.

Set realistic goals

One of the keys to staying motivated is to set achievable goals. Start small and gradually increase your fitness goals as you progress. Whether it’s weight loss or strength training, the key is to celebrate small victories and use them to build momentum.

Find a workout buddy

Sometimes working out with a friend or family member can give you that extra push you need to head to the gym. Committing to a shared fitness routine will help you keep each other accountable and motivated.

Join a fitness class

Training in a group setting can be much more fun than training alone. Consider joining a fitness class that caters to your interests, such as yoga, spin, or boot camp. Signing up in advance can help keep you accountable.

Invest in home workouts

Another way to beat the winter gym blues is to set up an at-home gym. This could be as simple as purchasing a few weights and a yoga mat or investing in a cardio machine. With this option, you can still get your sweat on without leaving the warmth and comfort of your home.

Picture by Yulissa Tagle /Unsplash

Focus on nutrition

During the winter months, it’s easy to indulge in comfort foods that can sabotage your fitness goals. Pay attention to what you eat and focus on nutrient-dense foods to help keep you energised and motivated.

Use light therapy

For those who struggle with seasonal affective disorder, light therapy can be an effective way to boost mood and motivation. Sun lamps or light boxes can help improve energy levels and alleviate fatigue.

Acknowledge your progress

Last but not least, it’s essential to recognize the progress you’ve made toward your fitness goals. Reward yourself with something enjoyable when you reach a milestone. This will help you stick to your fitness routine and feel good about your accomplishments.

Staying motivated during the winter months can be difficult, but the benefits of maintaining a fit and healthy lifestyle are worth the effort. Find what works best for you and remember that consistency is key. Whether it’s joining a fitness class, investing in home workouts, or using light therapy, there are many ways to stay on track and reach your fitness goals.

Yoga enthusiast

For some, fitness motivation stems from the desire to explore new activities and discover their passion for movement. @yogawithkassandra: Kassandra is a yoga teacher and author who shares a variety of yoga flows and tutorials on her TikTok account.

@yogawithkassandra I feel better already! #morningmeditation #affirmationmeditation #meditatedaily #meditatewithme #yoga ♬ original sound - Yoga with Kassandra

Strength training coach

@coachmarkcarroll: Mark Carroll is a strength coach and nutritionist who shares workouts, nutrition tips, and motivational content on his TikTok account.

@coachmarkcarroll_ Weigh yourself daily! If you use the scale as a tool #fatloss #scale #weightloss #transformation #fitness #personaltraining #healthy #nutrition #coachmarkcarroll_ #coachmarkcarroll ♬ original sound - coachmarkcarroll_

Whatever your reasons for embarking on a fitness journey, finding your fitness motivation is key to staying committed and making progress toward your health and wellness goals.

As showcased by these examples on TikTok, fitness can be a source of joy, self-discovery and fulfilment, and its benefits extend far beyond just physical health.

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