30 Day Healthy Living Challenge: 5 Ways To Motivate For Winter Exercise

I don’t know about you, but my family likes to EAT over the holidays. I’m talking about red wine, antipasti, lasagna, cannolis and much more for three days straight (yes, we even do something on the 26th). When January 1st hits, I am more than ready to tone down the heavy eating and enjoy some healthy food. That’s why I made the first week of the 30-Day Healthy Living Challenge all about cooking and provided you with over 50 healthy and easy breakfast, snack, lunch and dinner recipes.

But even though I definitely overindulged during the holidays, I consistently kept up my exercise routine. I ran 5 miles on Christmas morning and continued running, doing yoga and even went skiing the week between Christmas and New Years. Exercising doesn’t give you free license to eat whatever you want, but it sure does make you feel good. This week, I’m encouraging you to exercise in any capacity. Whether it’s taking a snowy walk, hitting an exercise class or practicing  yoga, find an exercise routine that you enjoy and makes you feel good.

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5 Motivation Tips For Winter Exercise

Having said that, I realize that it’s winter and it’s much more enticing to bundle up in a warm sweater and sweat than to put on your exercise gear and get in a workout. That’s why I’ve come up with 5 tips to keep you motivated for exercise this winter. 

[tweetthis]Don’t feel like #exercising today? Read these 5 tips to feel instantly motivated! [/tweetthis]

  1. Make a plan and set a goal. These two things go hand in hand. I can’t tell you the amount of times that someone tells me they have a goal, but they don’t have a plan to achieve that goal. For instance, let’s say your goal is to do 100 pushups but you can only do 5 right now. How are you going to get from 5 to 100? How many times a week will you practice your push-ups? Do you know the correct push-up form so that you avoid injury? Instead of focusing on the goal, focus on the plan to achieve your goal. Maybe you start with 5 push-ups per day and add 5 push-ups to the set each week until you reach 100. Be realistic and start small.
  2. Put on your workout clothes right away. If you workout after work like I do, change into your workout clothes before you leave work or as soon as you get home. Do NOT put on comfy clothes and expect to hit the gym an hour later. Or if you workout in the morning, put on your workout clothes as soon as you wake up. It’s a simple change, but I promise it works wonders.
  3. Indulge in an afternoon caffeine pick-me-up. Having a 1pm cup of coffee or tea gives provides an extra jolt for an afternoon workout. Caffeine has been shown to boost athletic performance (read: the truth about coffee and your health), so grab your coworkers and take an afternoon coffee break.
  4. Listen to something interesting while working out. With all the technology available  now, you are no longer limited to listening to only music during your workout. Download your favorite podcast, an awesome audiobook or a new album, and don’t let yourself listen to it until you start exercising. You will look forward to exercise, instead of dreading it.
  5. Workout at home. Two days ago, we got about 3-5 inches of snow in NYC. I couldn’t run outside for fear of falling, and I didn’t want to go to the crowded gym, so I did an online yoga video. The web is full of free and paid workout-at-home videos. Here are a few of my favorites:

POPSUGAR Fitness (free on YouTube)

Fitness Blender (free on YouTube)

Body Fit By Amy (free on YouTube)

YogaGlo ($18/month and totally worth it. Over 3,500 classes taught by awesome instructors)

Daily Burn ($14.95/month)

Grokker ($14.99/month)


  • Reply
    January 13, 2017 at 12:59 pm

    Great tips! Especially love that you included some home workout videos – i”ve been taking advantage of that lately!

  • Reply
    anne@Craving Something Healthy
    January 13, 2017 at 2:12 pm

    Spot on! Love the videos! I had such a hard time with winter workouts when I lived in Boston – I had to move to Scottsdale to fix that 🙂

  • Reply
    Deanna Segrave-Daly
    January 13, 2017 at 9:57 pm

    Since I exercise first thing in the morning, I always put out my exercise clothes the night before – it’s half the reason I even make it to the gym some mornings – great post!

  • Reply
    Julie @ RDelicious Kitchen
    January 14, 2017 at 9:40 am

    Read this ask I was checking my e-mails this morning. They can wait until after my workout! Gearing up for my run now!

    • Reply
      Natalie Rizzo, MS, RD
      January 14, 2017 at 7:48 pm

      Awesome. I was working today, but got some yoga in this afternoon. I’m excited for 40 degree weather tomorrow to run!

  • Reply
    January 14, 2017 at 12:03 pm

    Listening to podcasts motivates me to get out and walk/run!

  • Reply
    January 16, 2017 at 6:44 pm

    Love your ideas! I especially like to take advantage of working out at home. Somedays it’s as simple as a yoga you tube.

  • Reply
    January 19, 2017 at 11:25 am

    #2 and #4 are two of my tricks…and love the video recommendations!

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