by Colin Aina
I decided to denote this title with quotations because the winter slump doesn't actually exist. It exists only if you allow it to exist and if you buy into it. The limited sunlight and cooler weather seem to invoke a sense of hibernation and laziness within some, but not all.
I love the winter because I've always embraced it and adapted my activities to suit, and I simply need to be outside a lot anyway. Some allow their health to fall off the rails completely and will blame the cold and darkness as the reason why they're not staying on track. Alas, uncle Colin is here to give you some guidelines to hopefully steer you back on track.
1. Set ridiculously, stupidly, simple goals for yourself.
This is a constant regardless of the time of year. I associate big goals with also trying to make a 180 degree turn in habit forming. A biggie is jumping on a full-blown new diet that you've never tried before. Instead, see where you can improve on your existing diet. Things like adding 1 glass of water per day, 2 extra servings of veggies a week, or making one extra healthy meal a week will start to get you on track.
2. Try a new activity.
You can look at this in a few different aspects. If you're the type of person that is hyper-consistent with your routine, you may have a hard time maintaining that routine in the winter months. Getting up in the dark and getting into a cold car for an AM workout might not be appealing. Maybe spend 1 day per week at home doing a virtual workout or stretching for 20mins as an active rest day. Try a different mode of exercise in or out of the gym. Commit yourself to maybe jumprope after a workout, or focus on a new lift that you want to improve.
Another aspect is to try a new activity altogether. Where I live in the Northeast, there are many outdoor activities to engage in during winter. Some are dependent on snowfall, others aren't. You could simply go for a walk (briskly) in colder weather than what you're used to. I guarantee you won't die, just wear the appropriate clothing.
In my neighborhood there's an older gentleman that walks at 5:45am every morning regardless of the weather, year-round. In the warmer weather he's got on his white compression T, blue shorts and white knee socks. In colder weather he's got on a blue hoody, and so on. The point is that he has committed to his routine and doesn't let the weather dictate if he will exercise that day. He adapts.
3. You might need a slump!
You may need to succumb to the cold. You may need to sleep in (we all need this). You may need to treat yourself to a few cookies and a few more drinks. You may need a break from your workout routine (see #2). In terms of training, fitness, etc. I prescribe to a very crucial slogan, "More isn't better, better is better." I may have actually coined that! Almost all of us are preached at about motivation and being successful so much so, that when things go awry, we don't know how to handle it. We are taught to believe that going hard all the time is the only way and anything less is pure laziness. This application to training is a roadmap for injury, burnout and loss of interest (again, see #2). You may need to spend some of that winter slump thinking about what your body needs rather what you want. Dialing back your volume of training and maybe working on what you're not good at is in order. You may need to spend less time in group fitness classes and work with a coach for a month working on technique or putting together a program to get you to hit your goals when the warmer weather hits.
Hopefully you gained some ways to not let the colder months get you down. Keep in mind that whatever you do to adapt, do so with a purpose and with what ultimate goals you want for yourself. If you don't achieve those goals, don't get discouraged, but learn from what didn’t work and come up with a new plan.