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6 tips to help you stay motivated and keep it lean this winter

Posted by Joe Wicks in Fitness, Wellbeing

No one hates the winter more than me. It's cold, it's dark and it can be a real motivation killer. But it doesn't mean that it's time to let your health and fitness slide.

Winter is coming and it's more important than ever to stay focussed on your fitness goals and to keep fit, healthy and strong all year round. It's easy to let your motivation drop off, but here are few easy tips to help you stay on track this winter.

1. Plan your workouts 

I’ve always said that my favourite time to exercise is early in the morning. It wakes you up, gives you loads of energy and gets your fat burners fired up early in the day. And even though it’s cold and dark in the mornings, don't let it stop you from smashing your morning workouts.

Plan your workouts in advance and prepare your kit the night before and keep it near your bed. That way you won't be fumbling around in the cold and dark looking for your thermal base layer. When the alarm goes off, punch the snooze button in the face off, get up and start the day a winner.


2. Invest in some winter kit 

“There is no bad weather, only inappropriate clothing.” 

- Sir Ranulph Fiennes 

Talking of thermal base layers, it’s really important that you have some good winter kit to keep you warm - especially if you're training outside. Having the right training gear for the winter will prevent you from avoiding workouts and blaming it on the cold. Look at investing in some base layers, leggings, gloves, winter socks and a warm hat. The investment is well worth it for the comfort and extra motivation you’ll gain to combat the cold. 


3. HIIT at home

I’m a big fan of high intensity interval training (HIIT) as it’s the best way to burn fat and it will send your energy levels through the roof. One of the great things about HIIT workouts is that you don’t need a gym or even any equipment. You can smash a HIIT session with a mix of bodyweight exercises such as burpees, mountain climbers, high knees, skipping and press-ups. 

So you don’t even need to leave the warmth of your own home to do a great workout. 

Read more about why I love HIIT workouts here: 7 reasons why you should smash a HIIT workout today

4. Get yourself a training partner

Training with someone else can be a great way for you to motivate yourself and to help you stick to your training schedule. If you commit to training with someone you are less likely to skip a workout and you can also push each other to train harder. You don’t need to do every workout with a partner, but even committing to one or two sessions per week can help you stay on track.


Monday morning Session with @cameron_gfgb at @gofitgobox 🔥💪🏼 #LivePT action

A video posted by Joe Wicks #Leanin15 (@thebodycoach) on


5. Prep like a boss

So you’ve started off your day with a workout and you’ve had an awesome breakfast high in protein and healthy fats. Now you need to stay on track for the rest of the day. One of the key reasons my clients are successful on my 90 Day SSS Plan is that they prepare and plan their meals in advance. 

Preparing your meals will help you to fuel your body with the right food and avoid those unhealthy meals on the go.



6. Stay hydrated 

We all love a hot drink in the winter, but those three Starbucks latte’s aren’t doing you any favours. Try and swap it out with green tea or warm water with a slice of lemon. Hydration increases the body's ability to burn fat so don't wait until your parched to neck that glass of water.

Start drinking early in the morning and aim to drink between 3-5 litres per day – even more depending on your body composition. This may seem like a lot but trust me it really will help your body stay lean. Some of the benefits of drinking lots of water include:

• Healthier skin

•Healthier teeth and bones

•Healthier joints

•Improved digestion

•Reduces fatigue

•Increased fat metabolism

Now let's get #Leanin15

For more infomation about my tailored exercise and nutrition plan or to sign up to my FREE get lean guide, please visit www.thebodycoach.com/90dayplan


You can also follow me on social media at any of the links below:

Facebook: The Body Coach

Instagram: @thebodycoach

Twitter: @thebodycoach 

Pinterest: The Body Coach

YouTube: TheBodyCoachTV



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Joe Wicks

About Joe Wicks

Joe Wicks is the online nutrition coach inspiring people all over the world to cook with his #Leanin15 video meals on Instagram. He is also transforming the lives of thousands of people with his tailored online nutrition plan, The 90 Day Shift, Shape & Sustain plan.

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