Running in snow It may be freezing outside, but that's no reason to give exercise the cold shoulder. Although the lower temperatures and lack of sunshine may make us want to curl up on the sofa and load up on the carbs, putting off exercise in the winter months won’t do you any favours. So how do you stay on track? Here are my top tips… 1. Create a goal - Goal-setting is essential if you want to stay focused. This could be anything from a short term goal such as fitting into those jeans that looked great before Christmas but are now hiding at the back of the wardrobe, or a long-term target such as completing a marathon. (Go on, grab your trainers - winter is perfect for running as it keeps you warm. And you can get onto the treadmill if you really can’t bear the chill!) 2. Go from tired… to inspired - Dark nights and mornings can leave us feeling depressed and demotivated. This is because serotonin - a mood-boosting chemical - in your brain lowers due to less sunlight. As a result, you feel more tired - and you’re more likely to snack too! Why not try going to bed 15 or 30 minutes earlier for the next month? It might not sound like much, but trust me, that extra sleep will make a world of difference. Rest is the magic - and often under-rated - ingredient in the summer body making process. You'll have more energy, an improved mood and it will give your body the all-important rest that it deserves. 3. Power in numbers - Training with a buddy is one of the best ways to increase accountability. Making the commitment to train with someone, whether it’s a friend or personal trainer, often forces a different, increased level of effort in your training. If you’re exercising with someone else, you’ll be pushing each other to achieve more and you’ll probably have fun too! Winter is a great time to start exercising while being social too. 4. Take to the great indoors - If a trip to the gym just isn’t on the cards, why not work out at home? I often train clients in their living room with simple – but very effective – fitness equipment such as kettlebells and dumbbells, medicine balls and other functional fitness equipment. Resistance bands, such as the RAZE Power Bands, are also great for adding extra resistance to body weight exercises. They’re cheap but super-efficient. And at home, you can work out whilst you watch whatever you want on TV! Fitness Superstore has all the essentials you need to get started, and I recommend getting some home cardio equipment too, such as folding treadmills or elliptical trainers which are lower impact. 5. Over haul your diet – OK, so it's chilly outside and you're craving piping hot pies, cake and custard! “It's OK, I'll work it off at the gym” you think. Wrong. Food is where most people get confused. The simple fact is that you can’t out-train poor nutrition. But healthy eating is not just about salads, deprivation and misery. I'm an advocate of clean eating which includes chunky soups, healthy roasts and warming casseroles. In winter, your body wants to store more fat, so try opting for healthier carb choices, such as sweet potato, oatmeal and – my personal favourite – quinoa. Experiment with new foods and recipes. More to come in future blogs! 6. Hire a trainer – Personal trainers are Masters of Motivation and winter can be an ideal time to invest in one. Before you decide you can't afford one, why not consider online training? Many fitness professionals like me offer bespoke training and nutrition plans with full support via email, Skype and telephone. You can find out more on my website http://www.ctpro-fit.co.uk. 7. New year, new workout! - What better time of year to start doing a new type of exercise. Starting something new will encourage you to train and keep boredom and backtracking at bay. Don’t avoid the unknown - do it! Whether it’s kettlebell training, yoga, CrossFit, bodybuilding or something else, get some good instruction and take this tough time of year and make it into an exciting learning journey. Remember - if you always do what you've always done, you'll always get what you've always got. And don’t forget - summer beach bodies are created in winter. So drop the excuses and start forming the body you want today! After all, you can't hide under those big sweaters forever ;-) [caption id="attachment_641" align="aligncenter" width="150"]Carly Tierney Personal Trainer Guest post by PT & Media Fitness Expert Carly Yue.[/caption]