Hey, hey, STRONG friend! Happy Hump Day!

I received an inquiry in my content suggestion box for September from a STRONG friend - I was asked to share about  “mental health tips to keep training as we come into the dark and cold months!?”

I decided to do that here via email because I know so many struggle with the cold and dark months. It’s right around the corner. Y’all know how time flies! I wish it would slow down just a bit, but here we are!

Anywho, let’s dive in.

First things first, STRONG Friend, if you do struggle during the winter months, I would say that it is imperative that you continue your lifting, etc., to some capacity because of mental health.

Strength training has been shown to hugely impact our mental health. It’s so good for us.

Mental Health Benefits of Strength Training:

• Decreases anxiety
• Reduces depression
• Lowers stress
• Better body image
• Increases connection with yourself
• Boosts your feel-good hormones
   

Just to name a few! Whatever you do, find some way to keep your fitness going throughout the winter months. 

And it’s okay if your training plan looks different during the winter months. You know, training periodization is a thing, just like nutrition periodization!
 

So, here are some tips & strategies to keep your training going during the winter months! Schedule your lift first before the day steals your time. 

1) Create a routine that you can stick to. 

Choose a time and days that will work best for you and commit to it. Is that first thing in the morning, mid-day, or after work, Saturday mornings, or whatever it is? Make it a habit. 

Put it in your calendar, and don’t miss it, just like any other important appointment.

Speaking of routine, if the only time you can train is earlier in the day, get it out of the way first thing in the morning. Schedule your lift first before the day steals your time. 

2) Girlfriend, get yourself a training buddy!

Training with someone is a huge motivator. Y’all can schedule your workouts together. This will not only keep you accountable, but it will also make the workouts more enjoyable, and you can push each other in the gym.

3) Try something new or a fitness class you’ve wanted to attend. Showing up to fitness classes with others is fun, motivating, and builds community.

During the winter months, I love going to spin and skiing. It’s something that I enjoy, and it’s a ton of fun.

Also, changing your training up may help, too. For example, if you’ve been mainly doing barbell training, you could set your programming up with dumbbells and machine lifts.

4) Get outside! 

I know, I know, Candace, but it’s cold, lol! Look, the weather is gonna weather. Lean in. Get out there for a bit.

During the winter months, we don’t get as much Vitamin D. So if that sun is shining, bundle up and get out there for at least 30 minutes. It’s also a mood booster; the fresh air and natural light will make a massive difference in your mental health!

Be sure to also let natural light into your home during the day. Sunlight, inside or out, positively impacts our mood and energy levels.

5) Keep your Nutrition in check: 

Be sure to eat well... just like any other time of the year, get your proteins in, stay hydrated, and don’t skip your fruits and veggies. Keep your meals balanced with plenty of whole foods. This will ensure that you are keeping your energy levels up and your mood stable.

6) Prioritize your self-care! 

Do the self-care activities that you love. Don’t table em because it’s winter and cold. Whatever activities they are, I know they will continue to bring you joy during this time of year!

7) Seek support:

Reach out to your friends and family more often than not. Even have a session with a mental health professional if you are finding it particularly challenging during this time of year.

8) If the sun ain’t sunning a lot where you live, get yourself some Full Spectrum light bulbs for your home. They do mimic some of the benefits that we receive from the sun.

Well, STRONG friend, it’s normal not always to feel motivated. The dark and cold months can make things more challenging, so adjust, modify things, and do what you can during this time. It’s okay if your training and such look somewhat different during the winter.

I hope these tips are helpful as you navigate the colder months. If you have any questions or need support during this time, don’t hesitate to reach out!

I’m here for you!

In Strength & to Your Health,
Xo
Candace