Is the cold weather getting the best of your fitness goals and healthy eating habits?

Who loves to eat comforting, hot and delicious foods when the temperatures start to drop? I know I do. Just thinking about Thanksgiving dinner in a few days is making my stomach growl. I can’t wait to eat my mom’s mouth-watering apple pie (with some extra sharp cheddar cheese to go along with it!)

I’ll try not to over do it because I don’t want to be in a bad mood from eating so much! But, if we’re going to stuff ourselves, Thanksgiving is definitely the day to do it.

The cold weather seems to hurt my motivation to work out, too. I still go often, but it seems harder to get moving and motivated when it’s so chilly out.

Let’s work together and establish some goals as we approach these bitter winter months. And remember not to let yourself fall behind with your goals because you always deserve to be happy and healthy!

Happy & healthy

Goal #1: Commit to working out

I know everyone is busy, but we should never make excuses about how we don’t have time to get a quick workout in. I’ll admit that I’ve done it, especially lately, but we all have time to squeeze a workout into our busy schedules. And, it will relieve stress! It will make you happier and give you a break from all of the craziness.

Remember to balance cardio and weight training for optimal fitness. Refer back to Mistakes at the Gym and Get Active. Find a workout that suits you. for some additional reminders and workout ideas.

Goal #2: Keep on eating healthy

Trust me, I know how hard it is to refrain from eating loads of hot, delicious foods (that aren’t exactly healthy) when it’s cold out. When I’m home for the holidays, my mom will make yummy breads, pies and cookies almost daily. And I’ve already talked about how I have a weakness for her pie!

Turkey Chili

She’ll also make meals like chili, which isn’t the worst for you, but all of the ground beef loaded into it isn’t good! Chili is an extremely common cold weather food that can easily be made healthier by using lean, ground turkey instead of ground beef. Ground turkey can contain 10 to 15 percent fat compared to the 20 percent fat content in “80 percent lean” ground beef. Try substituting ground beef with ground turkey in other dishes such as meatballs and burgers, too.

Some other tips:

  • Don’t over do it (Especially on the baked goods like pie, which might be hard for me!)
  • Keep reading labels (Make sure it’s natural)
  • Use healthy alternatives when cooking (olive oil instead of vegetable oil, brown instead of white rice, whole wheat pasta)

If you need additional guidance, just comment and ask, or refer back to my previous posts about eating healthy!

Goal # 3: Stay mentally in check!

We know eating healthy and working out is good for us, but how do we mentally motivate ourselves to actually go through with it when we don’t exactly feel like it?

1. Set practical goals

Set goals that are possible to achieve. Otherwise, you’ll feel discouraged, which will make you even more unmotivated. Set weekly goals, make sure you accomplish them and then move up from there. You’ll feel satisfied and more mentally motivated to go after harder goals once you achieve the initial ones.

2. Change it up

If you stick to the same exercises and workout routines, you’re going to get bored. I’ve Kickboxing classdone it, so I know how easy it is to become unenthusiastic toward the workouts. Change up your routine and learn new exercises. This will also help you work different muscle groups and set new goals. If you’re used to only working out in the gym with weights and cardio machines, try out a class like kickboxing. Working toward new fitness goals will make you feel even more motivated, especially when you start to improve.

Change up your meals, too. Eating the same healthy foods everyday will start to become pretty unappetizing. Try looking for healthy recipes on

3. Motivate a friend

Invite a friend to work out with you. You’ll naturally want to compete with a partner, which will be fun and will make you work harder. You’ll also have the support to keep going and not give up. Share some healthy eating habits with a friend, too!Working out together

I also stay motivated because I know I look and feel a lot better when I eat healthy and workout regularly.

What motivates you?


Get Active. Find a workout that suits you.

Exercise is so important to your overall health and wellbeing. Again, you’ve probably heard People Exercisingthat a million times, so I’ll quickly tell you why it’s important then jump to the good stuff about finding a fun workout that YOU will enjoy.

Why is exercise important?

Exercise will…

  • Improve your mood
  • Boost your energy
  • Help you sleep better
  • Enhance your sex life
  • Combat health conditions and diseases
  • Control your weight
  • Put some fun into your life!

Why wouldn’t you want to workout after reading these amazing exercise benefits?

Well, some people hear these benefits and go running to a nearby gym to sign up for a membership because who wouldn’t want to experience the wonders of working out?

Sadly, the majority of the people who do this stop going to the gym after a couple of weeks. Why? Because they aren’t doing something they enjoy.  They come to the conclusion that they hate working out and will never do it again.

Find something that you like and move!

Like to dance?

Dancing is a great way to get fit, and it’s fun.

By dancing, you can burn calories and get your heart rate going.

Dancing also, improves your flexibility, increases strength and gives you an opportunity to develop strong social ties, which contribute to self-esteem and a positive outlook.

A dance to try


Dancing/ ZumbaZumba  is an aerobic dance class set to South American beats. It is safe for a range of ages and fitness levels because the steps can be modified so that it’s very low-impact.

Benefits include:

  • Calorie burn
  • More stamina
  • Increased bone density
  • Improved balance and muscle tone
  • Less body fat
  • Lower blood pressure

Sign up for a dance class like Zumba, or do your own dance routine. Just get moving! You’ll feel great afterwards.

Go for a swim

Yes, this might involve going to a gym or having your own personal pool, but it definitely doesn’t have to.

Swimming in ocean

Swim in a lake during the summer, or in an ocean when you’re on vacation. It can be a lot of fun if your friends or family members join you. It can also be relaxing if you decide to go out for a dip, solo. Oh, and when the waves get crazy in the ocean, that’s when you’ll get a real workout. Just be careful because it can get pretty dangerous out there. You can also get a great tan!

Why swim?

Swimming has loads of benefits that will leave you feeling happy and healthy.

Swimming offers something no other aerobic exercise does: the ability to work your body without harsh impact to your skeletal system.  –Michael Franco, Discovery Fit & Health

When you swim, you have the ability to do more with less. The human body becomes much lighter when it’s submerged in water. When you’re swimming with the water all the way to your neck, you only have to bear about 10 percent of your own weight.

Swimming will most definitely lead to results, such as:

  • Increased muscle tone and strength
  • Improved flexibility
  • Weight loss/weight control
  • Improved asthma symptoms
  • Improved cholesterol
  • Lower risk of diabetes
  • Lower stress, higher spirits (endorphins)
  • Can make you live longer


Have some built up aggression you want to relieve?

Try a kickboxing class

Kickboxing targets your arms, shoulders, abs, thighs and butt in one workout.Boxer gril

Kickboxing classes can differ slightly, but most involve learning basic fighting skills that will give you an incredible workout at the same time. (Trust me, it is so much fun!)

The kickboxing class I do is called Max-Fit (located in Jamestown, NY at Gaffar Adam’s Karate Academy and Fitness Center). We usually start out by jumping rope (cardio). We also do many exercises that target our abs, as well as push-ups and other activities. During the second half of the class, we learn punching and kicking techniques and combinations and apply what we learned on striking mats or punching bags.

If you really put effort into it, it’s an intense workout! Each class is different, and that’s why I love it. You really get a full-body work out.

Kickboxing is a personal favorite, along with the elliptical and a quick sprint on the track!

Still not satisfied with the whole working out thing?

Only you know what you like. Get moving, and do what you enjoy.

Have any suggestions about workouts you like that others may want to try? Feel free to suggest. I’d love to try it out!