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3 Ways to Avoid a Winter Workout Rut

Are you finding it difficult to stick to your weight loss program this winter? Here are some simple tricks from our Calgary personal trainer to help keep you motivated as the days get shorter and colder. 


As winter fully settles in and the days turn colder and wetter, many people tend to neglect their weight loss program in favour of the warmth of their couch. However, sticking to your exercise routine can have significant benefits, including:

  • Faster weight loss results
  • Lower stress levels and improved mental well being
  • Less risk of injury
  • Reduced changes of hitting a weight loss plateau

Our online or in-gym personal training programs help you stay motivated this winter!

Whatever the weather outside, the personal trainers at Jensen Fitness can keep you on track to achieve all your weight loss goals. Whether it’s online or in the gym, our customized programs can get you the sustainable, yet dramatic, results you need for a great body all year round!

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3 Ways to Avoid a Winter Workout Rut

Even for the fittest people out there, sticking to a weight loss program is a constant challenge, especially during the winter when a sedentary lifestyle can seem much more inviting. But it doesn’t have to be that way!

Whether you are working out with a personal trainer or alone, here are three simple tricks to help you avoid that dreaded winter workout rut:

1. Do High Intensity Interval Training

High intensity interval training (HIIT) are fast-paced workouts that have been shown to torch maximum calories in a minimum amount of time. Because they are so short, this type of training is a great way to get in some exercise when your motivation level isn’t up to speed.

Your personal trainer (or even you!) can easily create a HIIT program with short intervals of high effort (20-30 seconds) followed by longer periods of easy recovery (60-90 seconds.)

A key aspect to any weight loss program, HIIT has many benefits. This training style:

  • helps keep your heart healthy.
  • aids in weight loss while preserving your muscle mass.
  • increases your metabolic rate.
  • you can do it anywhere and you don’t need any equipment.
  • burns more fat and calories, even 24 hours after the workout.


2. Get a Workout Wingman

Training with somebody, whether it’s a family member, friend, or personal trainer, is one of the best ways to increase accountability. You may even want to consider joining a group personal training or fitness class.

This can have many benefits:

  • Friendly competition can bring an increased level of effort in your training.
  • It keeps you accountable to attend all your workout session.
  • It is a great way to socialize with people who have a similar lifestyle and goals as you.
  • Teamwork for tricky exercises lowers your risk of injury by encouraging proper form.

By providing you with motivation, fun, and a structured fitness or weight loss program, working out with a buddy or a small group will give you the jumpstart you need to reach all of your goals this winter.

Accountability of a Personal Trainer


3. Set Goals

Setting fitness or weight loss goals is an integral part of any workout program and a personal trainer can help you fine-tune them to ensure that they are realistic and suited to your fitness needs and lifestyle.

Here are some tips to help you set great fitness goals this winter:

  • Get a picture. A picture is worth a thousand words. Before you begin your weight loss program, it’s crucial to find a picture of your desired look. This could be one of you back in the day, a fitness model, or someone you greatly admire. Whoever it is, a picture will help you visualize exactly what you are working towards. 
  • Include goals that are specific, measurable and obtainable. By including goals based on numbers (quantitative) and based on your perception (qualitative) you and your personal trainer can analyze and adjust your weight loss program to achieve your specific, measurable goals.

Examples of Qualitative Goals

  • Clothes should fit better
  • You should feel stronger
  • Lose weight
  • Gain muscle

Examples of Quantitative Goals

  • Lose 2 inches on your waistline in 8 weeks
  • Lose 8 lbs in one month
  • Lower your body fat percentage from 12%-6%
  • Gain 5Ibs of lean body mass in a month

Write them down. Buy a notebook and brainstorm as you are setting your fitness goals. Write them down and bring this list with you to your personal training consultation. REMEMBER: Out of sight, out of mind. Having your fitness goals in front of you will make sure that you won't forget or ignore them during the winter.

Again, your trainer can help you fine-tune these fitness goals at your personal training consultation.


Call Today

To find out more about how our personal trainers can devise a custom weight loss program for you, or help keep you on track to all your goals, contact our Calgary fitness centre at 403-200-0199 or fill in our online contact form.


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