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6 top tips to stay motivated this winter

As the winter months settle in, it can be a real challenge to stay motivated to exercise and train. Below are 6 tips & tricks to help you conquer the cold this February.


gravel cyclist in epping forest


Train with friends


Having a friend or family member to exercise with not only makes it more fun, but also provides mutual accountability. You are much less likely to skip a workout if someone is relying on you, and it can provide the extra push needed to brave the cold. 


Try teaming up with someone who you share similar fitness goals with, or join a Moloko training session:


Friends running in London in the winter


Invest in good winter kit:


Being cold is no fun. Investing in some good winter kit will make your winter workouts much more enjoyable. Whether it's a thermal vest or a pair of cycling over shoes, having warm gear will make all the difference to your willingness to brave the cold! 


Sign up to the Moloko membership for access to discount codes from some of our favourite brands who are doing an amazing job at keeping us warm this winter!




Create a winter routine:


Consistency is key, especially during the winter months. Setting yourself a realistic and achievable routine will make it much easier to stay committed and track progress. 


Including some indoor workouts into your routine can be a great way to stay committed when it's cold. This could be in the form of going to the gym, doing a home workout or joining us each Monday evening on Zwift.


Winter indoor cycling set up

And remember... if the wether is bad, don't be afraid to make adjustments to your training or tweak your workouts.


Celebrate small achievements:


Break down your fitness goals into bite-sized, achievable targets. Completing a challenging workout or sticking to your routine deserves acknowledgment, as each small win is putting you one step closer to your larger aspirations. 


Setting yourself realistic goals and recognising small wins reinforces positive habits, which will help fuel motivation during the colder months.




Prioritise nutrition


Fuelling your body before, during and after exercise is crucial, especially during the winter when energy demands may be higher. Try to prepare your training snacks in advance and have your recovery meal ready for when you finish.


Meal planning can be a great way to ensure you are getting a balanced and well rounded diet. Aim to incorporate a variety of nutrient-rich foods into your meals, including a balance of carbohydrates, protein, fruits, vegetables, and healthy fats.



Friends enjoying cycling snacks



Get enough sleep:


Finally, don’t overlook the importance of a good night’s sleep. Listen to your body and remember the limited hours of sunlight in winter can make you feel more tired and sluggish.


Try to go to bed at the same time each night to keep your body clock on a regular rhythm. Quality sleep enhances recovery, energy levels and overall well-being, providing you with the stamina needed to tackle your winter workouts! 


getting quality sleep is important

Sleep also plays a crucial role in supporting and maintaining a healthy immune system. So, when striving to stay motivated to exercise during winter, remember that giving your body the rest it needs is crucial to help you stay on track.





by Charley Wedderburn


 


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