Does the cold weather have you hibernating from your workouts? Seriously, are you avoiding outdoor activities because it’s “too cold” outside? Has your workout motivation been dwindling while you’re stuck inside?
Well I feel you! I’m a nature lover so I crave being outside. But I don’t like cold weather, so in the winter I used to hibernate. I blame my birth in Atlanta, Georgia & Liberian roots. Lol!
Working out outdoors during the winter was one of the biggest obstacles I had to overcome on my 8 year sustainable weight loss and wellness journey. Honestly it’s only in the past 3 years I began to embrace outdoor winter weather. How did I begin embracing outdoor winter workouts? So many people have asked me this question in the past 3 weeks, I wrote this blog post for you. We’re all different but I trust you can take a few tips to help you on your sustainable wellness journey.
Step 1 - Perspective
The first place to prepare for your winter workout is your mind. What are your thoughts on winter workout? I had a lot of thoughts that were holding me back from working out outdoors.
“It’s too cold.”
“I could catch a cold.”
“I might fall and hurt myself.”
Each of these thoughts were things I’d been taught since I was a child about going outside in the cold. These inaccurate beliefs have stuck with me. Even though, in over 32 years of school and medical training, I learned “you can’t get a cold from being in the cold. ” I realized the true issue was I was afraid. Facts won’t address feelings. I had to confront what I was afraid of.
I was afraid of being uncomfortable. I hate the first few minutes being cold. I was afraid of falling and not being able to get up. One of the most effective ways to deal with irrational fear is to prepare. Once I confronted my fears I could adequately prepare. So let’s talk about the second step - preparation.
Step 2. Preparation is Action
Preparation takes embracing a Body-Mind-Spirit approach.
Body
Wearing the right clothing for the climate is essential. It can be tricky because as you exercise your body heats up. Dress in layers so you can remove them as you heat up. My approach is to add an extra layer for every 10 degrees lower than my cold temperature. I define your cold temperature as the temperature where you wear long sleeves outside. My cold temperature is less than 60 degrees. See the “Cold Weather Clothing” graphic for more details. Less than 32 degrees there’s risk for frostbite. To decrease your risk of frostbite, limit your cold exposure. Ways to limit your cold exposure: cover your nose and fingers; stay dry (use wicking clothing); and limit your time outside.
Mind
Mentally I prepare my mind before, during and after. Before: I remind myself of how good I’ll feel after my run. I address each irrational fear. Sometimes if I don’t have a direct answer to the fear my response is “I’ll just try.” Taking action is a powerful way to overcome irrational fear. During the workout I add music and pay attention to the changing landscape. I also think about the warm shower or bath after. And yes a warm tea or coffee! After the workout I feel so accomplished! This sense of accomplishment of overcoming fear is so rewarding. What motivates you mentally- before, during, and after? Take a moment and write it down.
Spirit
Spiritually the way I prepare is prayer. I admit even with all my physical preparation there’s still a chance something could go wrong. However, prayer comforts me that God is taking care of me when I go out. Prayer can also prevent me from going out if it’s not safe.
Connecting with nature is another way I nurture my Spirit. I’ve learned to appreciate the change in the seasons. How the same trees look completely different when stripped of their leaves in the winter or a pathway suddenly looks more clear without brush. Nature inspired me to write poetry. “Winter Trees” is one of the poems that I was inspired to write during an outdoor workout. Lastly, gratitude for the ability to move and appreciate all the good in my life helps prepare my spirit and nurture it during the run.
Step 3 - Perseverance
Consistency is created one action at a time. There will be challenges to your winter workout.
Choose to keep going.
On days you can’t go outside choose to keep moving.
Here’s are some examples of activities you can do:
Online fitness videos such as Popsugar fitness, Keiara LaShae, Tiffani Roth, Juice & Toya and more. Embrace You has One Minute Movement motivation videos found @EmbraceYouMD.
Join a virtual fitness class or app community.
Try a new fitness class. I added cycling to my routine.It’s been a fun addition to my wellness journey.
Just dance! Turn on some music and move!
These are just a few examples of ways you can keep moving during winter.
Remember movement has many more benefits than weight loss or physical fitness. Movement also helps with your mental health. Now more than ever optimizing your mental health and mental wellness are so important.
I’ve enjoyed sharing my journey to embrace outdoor winter workouts with you. I trust you’ve taken away a few tips you can use on your journey.
Don't let the chill keep you from moving your body and prioritizing your wellness. Join the Embrace You W.E.L.L. Walks, where we combine the joy of movement, community support, and tips for staying active no matter the season. Lace up your shoes, layer up, and walk with us toward a healthier you.
👉 Register here to join our next walk and take the first step toward living lighter in body, mind, and spirit!
Ready to walk, eat, and live lighter this winter?❄️ Our Embrace You W.E.L.L. Walks are the perfect way to level up your health and wellness journey—one step at a time!
If you need more help developing your Movement strategy that works for your life, check out chapter 6 of the bestseller Embrace You: Your Guide to Transforming Weight Loss Misconceptions Into Lifelong Wellness.
See you outside!
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