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As winter wraps its cold arms around us, it’s all too easy to give in to nights on the couch, morning sleep-ins and take-out with the family. We tell ourselves, “I’ll just eat this one thing/miss this one workout and start again Monday”. The only problem? This then gives us license to eat EVERYTHING in order to clear the kitchen ready for Monday so we end up gaining weight, not losing. And breaking promises to ourselves regularly. Because then the cycle starts again next week.

Sound familiar? You’re full of inspiration, big plans, a huge vision for building your best ever body – and then you go rogue, eat one Tim Tam, think you’ve ‘ruined it’ and proceed to eat the whole pack. If this sounds like you, read on for some quick wins and mindset hacks to keep you on track this winter.

Does this sound like you?

  • You eat the whole block of chocolate in one sitting because then you can ‘start fresh’ tomorrow.
  • You love setting ambitious goals and New Year’s Resolutions. But you’ve never stuck to them.
  • You have more than two sizes of clothing in your wardrobe, even though you stick to the same favourites week in, week out.

Your biggest obstacles:

  • ‘Someday’ never comes.
  • You don’t just slip up, you blow right out – because you’ll start again Monday. Every Monday.
  • You don’t have a clear plan of action.
  • You equate clean eating with deprivation. (Tip: It doesn’t have to be so! Extreme dieting is a fast-track to binging and guilt.)

Mindset mantra: “I’m more committed to what I want, than what I want right now.”

Ahem, chocolate cake, bottle of wine, Happy Meal – choose your poison. Keep an eye on the big picture (your fitness goal), not the temptation in front of you right now (that foodie treat you’ll regret in 10 minutes).

If you find your motivation wanes after a ‘bad’ meal or a weekend spent socialising, today’s tips are perfect for you.

How to keep going when your willpower goes AWOL:

  • Distraction is key. If after-dinner is your weakness, do some quick stretches or make a cup of tea. If 3pm sugar monsters strike, get up and walk. 
  • Lock down your weekend planning TIGHT. Don’t undo five days of great work with two days of binging. 
  • Schedule your weekly workouts, nutrition and time for you every single Sunday and treat it like a meeting with your boss or accountant – don’t cancel and don’t wing it!

Quick wins to take action this week:

  • Get support: Tell your sister, husband, kids, girlfriends you’re amping up your health. The more you say it with conviction, the more you’ll believe it too.
  • Plan for treats: Healthy eating is not deprivation. Work a small treat into your daily intake – a mini ice-cream, a fun size chocolate, a home-made cookie won’t blow your calorie budget and might help keep you on track.
  • Make mini goals: Not big overwhelming ones. Aim for something you can achieve within 1-2 weeks, like hitting all your training or getting 8 hours sleep. 

At-home workout you can do right now:

This heart-starter session works your entire body – add this in at the end of a weights workout, or complete on its own. Don’t wait till Monday, don’t wait till tomorrow, don’t wait till you buy new sneakers or the gym opens in the morning. You’ve got 10 minutes right now, let’s go!

How to: Complete each exercise in sequence, 12 reps each. When you get to the end, rest for 60 seconds then repeat. Keep going until you’ve clocked 10 minutes, then pat yourself on the back!

  • Air squats x 12 (body weight squat as deep as you can go with great form)
  • Explosive step ups x 12 each leg (onto a bench or box, drive your knee high)
  • Push up x 12 (drop to your knees if needed so you can get your chest all the way to the floor, or try incline push ups where you lean on a bench, bar or high box to make it easier)
  • Single leg glute bridge x 12 each leg
  • Plank shoulder taps x 12 each side
  • Russian twist x 12 each side

And repeat!

Courtney Robinson

Courtney Robinson  

Courtney Robinson is a Gold Coast mum, passionate foodie, whole foods recipe creator and personal trainer certified in holistic digestive health and nutrition. Follow @athletist_ or visit athletist.com.au for recipes, workout tips and training hacks.