Living in the Northeast of the US, winter is typically freezing, dark and snowy. It’s easy to pack on a few extra pounds during this “hibernation time” due to the holidays and the fact that it’s easier to just hide your body under blankets, sweaters or sweatshirts. Over the past couple years, I have chosen to not let the winter ruin the hard work I have made in the gym on my body or let the winter negatively affect my mind. So, I want to share with you my tips that I have found make the most difference in keeping my mind and body on track to where I want them:
- Water. This is the easiest one! As you probably have heard elsewhere, water is ESSENTIAL. Not only to survival but your mood/mind, skin, everything! If you are even slightly dehydrated you will start to show the negative repercussions. You should be drinking roughly 64 oz of water per day, not including the water you should drink while working out. It’s important to be consistent with your water drinking. You need to consistently drink the 64 oz per day everyday in order to really notice a difference.
- Nutrition. Scientific articles are showing that nutrition is not a one size fits all template. There is no one diet that works for everyone. Nutrition really needs to be customized for everyone based on their goals, habits, and allergies. Overall, people tend to eat too many carbohydrates or starches and not eat enough vegetables. I challenge you to try a knew vegetable this week!
- Exercise. Similar to nutrition, there is no one size fits all template on exercise. Again, exercise really needs to be customized for everyone based on their goals and how they move. As a personal trainer, I have seen the biggest success with people who do SOMETHING. So, my boss and I made up this 30-day challenge to get people to move. We always hear that people don’t workout because they don’t have time or the equipment. Well look no further, you have NO EXCUSE not to do 2 minutes. Exercise is a habit. This challenge is designed to get people into the habit of working out. All you have to do is write your name and email and you can download the challenge on your phone or laptop, for FREE! http://shelbytrained.com/30-day-challenge
- Sleep. Sleep is vital to your health and success. The significance of sleep is starting to be studied and discussed in the media more but I still don’t think it is being talked about in the right way. Everyone’s body is different and people need different amounts of sleep. There is such a thing as over sleeping and under sleeping is very damaging to your brain. Not getting enough sleep not only negatively affects you in everyday life such as productivity, mood, success, etc. but also leads to a greater chance of stroke. I think the media, since that is where everyone gets their information from, should stress more of the negative affects of looking at a screen before you go to bed. Ideally, you should not look at a screen thirty minutes before you go to bed, because the light of the screen tells your brain that it is light outside, keeping your body awake longer and not getting the sleep you need. On the topic of the negative affects of cell phones, I came across this video the other day and was very moved by it. It’s only 10 minutes long and I suggest watching the whole thing. I am currently challenging myself to not keep my phone on me and use it as often as I do. I challenge you to do the same. https://www.youtube.com/watch?v=eofZsSJ1Vqk&list=LLZGMd5Gq50sNMmz_izhSTcA&index=5
- Family and friends. Lastly, similar to the point of the YouTube video above, humans need human interaction and companionship. Focusing your energy on the people that bring value and positive assets into your life are worth putting energy into. There is no replacement for the relationships that you have in your life, cherish them.
Overall, it’s just about shifting your priorities. Doing these little things can make a huge difference in your everyday life.
