The Body Planner

The RICH BODY RICH LIFE GUIDE to Surviving Winter

It’s getting to that time of year when it seems it’s always dark and we’re comparing what the temperature says in our cars. You get up – it’s dark and by the time you go home from work its dark again (or will be very soon).

So what?

Well during December alone the average amount of weight gain is between 7 and 11 pounds of FAT. Putting it on is dead easy with the carb cravings and all the extra sugars consumed in this period. And 7 out of 10 Facebook statuses will be complaining of coughs, colds and flus. Well its maybe not 7 out of 10 (I totally made that stat up) but you get the idea! Your friends, family and colleagues will be fighting the latest “bug” around at this time of year (I haven’t had the “winter” flu for several years yet I just had a really bad cold in Spain and +25 C temperatures so what’s all that about!) and I guarantee there will be more of the same in January but more on that another time.

Many will spend the next 2 months+ getting out of shape and complaining of being sick and tired, turning to crap foods and staying in bed or watching the TV more when they could actually do something about it.

You see the inconvenient truth is that all these problems are YOUR FAULT and you can be in as good a shape as you could be in Spring or Summer – there is no better time than right now for looking, feeling and performing brilliantly!

And if you don’t take responsibility just don’t go whining about weight gain and sickness now, on January or the start of Spring when you could have done something about it.

Make no mistake – I think it is more difficult than it is in the summer which is why I’ve put together a list of must do’s to feel great and get the most out of your life during the winter – it’s not like we’re bears that go and hibernate for several months is it? (and if we were we’d put on a hell of a lot of fat!).

1 – Have a MASSIVE goal – I’d even go so far as to say one that you doubt and think is unrealistic regardless of a deadline. Who tells you what is realistic and what isn’t. The bigger the goal, the more exciting it becomes. Then you can decide on a time constraint and plan of action.

So just using the next couple of months as an example, instead of putting on 10 lbs how about saying you are going to be a jeans size smaller (or more) by Christmas Eve because I want to look gorgeous in my new dress for New Year.

If you already have big goals, QUALIFY them and make sure they still retain the same sigbificance they did when you wrote them out.

2 – Start FAST each day. Get out of bed and do something immediately to create energy and build up a momentum for the rest of the day. Successful days rarely just start halfway through the afternoon. Get good starts to the day and attitudes and behaviours change resulting in better choices as well.

Now some have it easier than others coming to fitness camp or being a coaching client but one client who I normally see in the evening had no coach in the morning and mentioned how tough it was to do her normal routine first thing as usual. While there could have been several factors one was definitely the change in climate and light so rather than do the full routine she changed her schedule around, did all her mobility work in the morning to feel great before work and came home later in the day to do her metabolic program.

My point is there is always a solution to be able to START FAST!

If you normally train in the evenings; doing some mobility work in the morning is a great way to create momentum.

Other tips to start fast – drink a litre of water to get hydrated first thing, read your goals card out aloud and create some happiness by thinking about what you appreciate and are thankful for.

Promote momentum and more energy by using some straight away!

3 - Get outdoors more both for fresh air and make a point of some of that being during the day for some sunlight. It will all help improve your state of mind and mood which is a big factor in tuning up your energy levels and making good choices. Infact those good choices such as short intense bursts of exercise and eating for nutrition rather than comfort become really easy choices.

Sunlight is really important for Vitamin D and we get a lot less at this time of year so make the most of it when it’s there in the daytime and exercise outdoors or go out at lunch.

This will also have a tremendous impact on your immune system as well as countless other health benefits. There is also a very strong case for taking a Vitamin D supplement at this time of year.

A major NHL (ice hockey team) has recently been treating Vitamin D deficiency and in doing so noticed a big reduction in colds and flus as well as their first successful season in years!

Exercising will probably be more limited for most of you to before and after work but a combination of getting plenty of fresh air from exercising and getting some sunlight help alleviate poorer mood levels which have a direct correlation with carb cravings in the winter.

4 – Eat lots of clean foods that provide nutrients and the energy to thrive every day. Not only do clean foods help you burn fat; they strengthen your immune system.

YOU REALLY ARE WHAT YOU EAT!

Eat processed foods like crisps and your cells literally become crisp cells and your internal environment is a magnet for sickness and tiredness. And when you’re rundown you eat more crap thinking you’re hungry when all you need is a proper supply of nutrients (and minerals in particular) that keep the cells strong and fight off those office bugs.

More vegetables (especially greens), fruits (especially berries), seeds, nuts, some meat, oils (fish, coconut, extra virgin, flaxseed) and less wheat, low fat meals, office snacks and alcohol.

5 – Surround yourself with like minded people to stay inspired and committed to what you want and prevent more whining in the New Year. Accountability via people who want the same things rather than energy vampires who like to complain about their shape and how hard everything has to be is a great resource to have at your disposal. And never worry about being the fattest or the most unfit.

That is such a great positive to have rather than seeing it as a negative. “You generally become what you surround yourself with!”

Incorporating these strategies into your lifestyle will mean...

More adherences to performing effective exercise rather than doing nothing or half hearted

Less carb cravings instead of fighting the office biscuit tin

Fat Loss instead of Fat gain

And higher energy levels and better health instead of sickness and lethargy

And if you’re not prepared to take ownership now that you know how you can help yourself – at least don’t complain about any weight gain or the sniffles ; )

The next enrollment is for ABC Fitness Camp starting on Monday 8th November. I'd love for you to have a RESULT rather than an EXCUSE come the xmas party and rest of xmas.