Pep Talk: How to Stay Motivated During Colder Months

“Pep Talk” is a series where our coaches offer their best advice to inspire and encourage continued progress. This week, North Carolina-based Future Coach Tess Barringer discusses how to keep yourself motivated when the fall weather forces you to change up your routine.

Q: “I love staying active in the summer with outdoor workouts, but find it challenging to keep the same momentum when fall and winter roll around. I live in Chicago, so I won’t be able to exercise outside for much longer. What's the best way to stay motivated and not lose steam?”

As someone who absolutely loves the outdoors, transitioning to indoor workouts when it starts to get chilly is tough for me, too. Between the temperature dropping and the sun setting earlier, it can feel like Mother Nature is telling you to take inspiration from the bears and hibernate!

I find that some extra preparation goes a long way during these transitional months. Start by visualizing exactly where you want to be in your fitness journey next spring or summer. Then, set a goal that aligns with your vision and gets you excited, like training for an upcoming race or feeling your best before the new year.

Next, consider the excuses you might use to skip a workout, and plan ahead with ways to address them. Your coach will plan workouts that you actually enjoy doing, so you don't have to worry about that, but make sure you’re considering anything else that will help you succeed. Maybe that looks like meal prepping on Sunday, or laying your gym clothes out the night before. Not planning for success is planning to fail.

Something else that’s really important (especially when you don’t want to get out of your warm bed in the morning) is having an accountability buddy. Research shows that you’re more likely to stick to a goal if you have someone holding you accountable. I do this with my personal training clients by sending them encouraging messages, but joining a fitness challenge group or fitness community can help, too.

Remember to be gentle with yourself if you’re not perfect. Allow for some flexibility in your routine, like changing up your workout times or locations. And of course, be sure to celebrate every small win! Track your workout data in the Future app or take progress photos to keep track of those mini milestones and treat yourself when you hit them.