We’ve all been there before. That time of the year when our jeans start to feel a little bit more snug, when the Eggnog and Christmas cookies catch up with you, and a New Years Resolution includes “just saying no to extra helpings of Mac and Cheese”. But is there a way to prevent this?

Is it even possible to stay fit when your body seems to demand a Winter Fat Layer?

Yes.

Not only is it possible, but it doesn’t need to be as hard as you think.

Step 1: An Ounce of Prevention is Worth a Pound of Cure

Have you ever heard anyone say that once you’ve built fat cells, they don’t actually go away? They just get smaller? Well, I hate to say it, but I did a bit of research and it looks like it may be true. According to an article I recently read, “Weight loss from caloric restriction results in substantial changes that prime adipose tissues to take up and store ingested energy.” Layman’s terms? When you try to lose weight, your BODY is ACTIVELY trying to achieve the opposite result: your body tries to store more energy as fat. So my best advice? Beat it before it gets even tougher. PREVENT.

But How Do I Prevent Weight Gain?

Do you want the simple answer?

EXERCISE.

Okay, I get it. Not everyone loves running as much as I do. (I’m one of those crazy people that actually thinks running is FUN!) But I have a few tips to help out even the most cardio-phobic of you all.

The first step?

Find an Activity You Actually Like.

I hate doing push-ups. As in hate with a fiery passion. If I thought doing push-ups was the only way to balance out my cookie-dough-eating addiction, I would be seriously depressed. And honestly, I think this is what a lot of people feel about exercise in general. But there are so many different ways to get a good workout in!

You’ve got to find out what works for YOU.

I love running. I love waking up at the crack of dawn, rain or shine, ice or heat, putting on my running shoes, and feeling my heart pump. But apparently, I’m the minority in my sentiments.

If you’re not a runner, THERE ARE OPTIONS. Here’s a few ideas to get you started:

Hiking
Mountain Biking
Yoga
Ball Sports (This is a really broad one here guys. You don’t have to be a soccer or basketball kind of person to get a workout from a sport. Table Tennis is in the Olympics too. My personal favorite? Flag Football)
Workout Classes
- Circuit Training, Cardio Kickboxing, you name it!
Horseback Riding (It is more of a workout than you think!)
Dirt Biking
Rock Climbing
Snowboarding
Wakeboarding
Skateboarding
Roller Blading

I think you guys get the drift.

What are you motivated by?

Are you motivated by chasing a ball? By a team cheering you on (and holding you accountable?) By beating your own personal record? By making it to the top of the mountain so you can get photos of the view?

Find out what motivates you and DO IT. If you find an activity you enjoy, you’re going to think of reasons why TO do it rather than why NOT to do it. You’ll do it more frequently, and you’ll burn calories without even realizing you are.

You might even get ADDICTED TO EXERCISING.

Which leads me to Step 2.

Step 2: Baby Steps

I don’t know about you guys, but I have definitely been guilty of jumping in to a new workout with both feet, putting in 110% effort, feeling the burn, loving it and then…. Not being able to move for three days.

NOT recommended.

Do you want to get into running after a 5 year break? Don’t start with a half marathon. In fact, I would even advise you to start with less than you think you’re capable of.

You want to make this a sustainable practice, which means building up gradually and not killing yourself every time you work out. Plus, if you push too hard, you risk injury, which could mean days, weeks, months, even years of setbacks preventing you from exercising to the degree you want.

If you push so hard on Monday that your body is in pain all day Tuesday and Wednesday, you’re likely not going to work out again until Thursday, if you’re lucky. Instead, do a gentle enough workout on Monday so that you have energy in the tank for Tuesday, Wednesday, Thursday, etc.

This leads us to:

Step 3: Make Exercise (and Healthy Eating) a Habit

Humans. We are creatures of habit. I would argue that making exercise and healthy eating a habit is the most important step.

When you make exercising the exception rather than the rule, you’ll find an excuse not to do it. When you make exercising the rule rather than the exception, you’re going to not only be bummed to miss your workout, but you’re going to plan your other activities AROUND your exercise schedule.

For me, I love waking up early and starting my day with a jog. I know a bunch of people who LOVE working out before work. For me, its the best way to start the day. Also, its one way to guarantee that you’ll get your workout in.

Personally, if I wait until after work to go for a run, I would get really good at coming up with excuses NOT to exercise.

It was a stressful day at work and now I’m tired.

I had to work late and now I’m out of time.

My coworkers want to go for drinks after work and I don’t want to be the party pooper.

having said that, i realize y’all aren’t all morning peoples.

That’s OK.

Just find the time of day that works for you. For awhile, I ran on my lunch breaks. It worked out great! I had a guaranteed hour set aside every day, which gave me juuuuuust enough time to change from work clothes to running clothes, run about 3 miles, clean up, eat a quick bite, and be back on the teller line, helping customers 60 minutes after my lunch break had started.

Whatever time of day it is, whatever type of activity it is, MAKE IT A HABIT.

You’ll think of less excuses NOT to exercise when exercise is just a part of your regular routine. And hand-in-hand with this point comes Part B to Step 3: CREATE HEALTHY EATING HABITS.

In the same way that exercise can become a habit, so can healthy eating. You’ll crave what you’re used to eating. I have come to this conclusion through trial and error.

Sugar is super addictive. So, if you get used to having dessert every night, you’re going to CRAVE sugar every night. Similarly, if you start eating veggies at dinnertime on the daily, you’re going to start CRAVING veggies on the daily.

Honestly, its that simple.

But What about the Winter Challenges of Short Days and Cold Temps?

My best advice for this problem is this:

Do the best you can with what you’ve got, and don’t make excuses.

I’m going to be pretty blunt here. Most people are pansies when it comes to exercising in less than ideal weather (or maybe it’s just the Californians I know). So what if its raining outside? Rain can feel GREAT when you're running! So what if its 25 degrees Fahrenheit outside? Wear a sweatshirt and a hat, and you’ll warm up once you get going!

If its too dark to safely go running outside (bears and mountain lions are valid concerns where we live), either MAKE time to exercise during daylight hours (lunch breaks are PERFECT for short jogs!), or join a gym where you can safely get your cardio in even when its dark.

For me, running before work is my favorite. But when the days got shorter and the mornings got darker, I was having to start my jogs later and later. So I adapted. I did as much “morning prep” the night before so as to expedite my post-jog-getting-ready-for-work-routine in the mornings. I shortened my jogs from my usual 3.5-4.5 miles to a mere 2.5 miles, but honestly it was better than nothing.

And on the mornings where it was dark and cold and wet, and I didn’t feel like going for my morning jog, guess what I did?

I went anyway.

Don’t make excuses. Don’t even give your brain the option of thinking of excuses. Honestly, Nike got it right when the said “JUST DO IT”.

Secondly, MAKE USE OF YOUR WEEKENDS!

Weekends should be used as an opportunity to jump forward in your health and fitness regime, not a time to slip back So don't let the Weekend Lazies set in. If you need to catch up on sleep, by all means, catch up on sleep. But then DO SOMETHING ACTIVE.

Do you live somewhere snowy? Go snowshoeing. Go skiing. Do you live by the beach? Go for a walk through the sand. Go surfing. Do you live in the city? Go shoot some hoops. Call up a buddy and throw the football around. Not only will you burn some calories, I guarantee that you'll FEEL GOOD.

If I'm going into work on Monday morning with tired (and sometimes sore) muscles, I know I've had a good weekend.

And When All Else Fails… Travel Somewhere Warm.

Okay, maybe not the most tangible piece of advice for the average winter fitness activist, but it IS an option! Even a weekend trip to the coast or a short plane ride to a desert area for the weekend can be a great way to get out of the Winter Slump you’re experiencing at home. Plan an epic hike in Arizona, plan a scenic mountain bike ride in Utah, or a surf trip to Southern California.

So What's the Take-Home Message?

Stay Active. No Excuses.