Your bed feels pretty warm and fuzzy at 5am doesn’t it? It’s cold, dark and the thought of getting up makes you really angry.

However, you do have a little motivation behind wanting to train in winter. Didn’t anyone tell you?

Summer bodies are made in winter.


The worst feeling in the world is getting to summer and realising you haven’t trained all winter because bed felt like a better option and realising it’s too late.

You’re screwed. You remember what it felt like last year right? So DO NOT make the same mistake again!

The worst part about not training in winter is you feel you need to play catch ups in summer. And it’s the last thing you want to be doing!

Summer is for going outside, feeling good and enjoying yourself. Winter should be when you put in the hard yards so you can enjoy yourself in summer!

So what are some strategies you can put in place to avoid this travesty?

1) Have a plan

Tip 1 is pretty straightforward. Have a plan on how you are going to stay fit and make sure it’s detailed!

How many times per week are you going to workout? Are they going to be morning or evening? Who with and where?

Now are these plans realistic? For example if you plan to train twice a day for two hour each session is that really going to happen? Your plan needs to be manageable but effective so dedicate at least 3 sessions a week to training and extra is icing on top.

A good idea is to try and get the sessions done early in the week so if you do miss one you can make it up. Always train on a Monday. It will set you up for the rest of the week.

2) Set yourself targets

Setting targets can help you stay motivated! Pick a goal and break it down into smaller tasks to help you reach that goal!

Targets can be:
Train 3 times a week
Be able to do a full push up in 4 weeks
Run 5km in 20 minutes
Train 2 mornings per week
Drink 2l of water every day

Think about what you want to do and why you want to do it then plan your targets and track them. This is where a rewards scheme can come in handy.

3) Have a reward scheme

You are working so hard you should have a reward scheme! Here are some ideas.

If you’ve worked out every weekday, have the weekend off.
Set up an excel table and tick off the times you’ve worked out. If you have been sticking to your plan, you get to buy new work out gear or new clothes.
A reward jar is also a good idea – every time you workout you give yourself $1 or $2 and when your have say $80 you can buy yourself something awesome!
Spa treatments or massages can be a great way to unwind and a great way to keep motivated!

4) Be ready for your morning alarm

Not a morning person? Find it excruciatingly hard to get up at 5:30am? Well here are a few tips to help you!

Have everything you need ready to go before you go to bed so you don’t have that excuse in the morning
Set you alarm up across the other side of the room so you have to get up to turn it off
Go to bed early and turn off all social media and electronics beforehand. Reading can help you get to sleep.
Drink enough water before you go to bed to be hydrated in the morning to make it easier to get up
Train with a friend and get them to text or call you and say they are coming so you don’t let them down!

5) Stop the whining and excuses

Using excuses and whining are a really bad habit. Remember the body achieves what the mind believes so if you keep making excuses about not training or whinge the entire training session, it’s going to be hard and really unenjoyable.

Try changing your mindset. Start off small like simply ‘ok I’m going to go and just zip my mouth’. This can then change to ‘I’m excited for training and ready to work hard!’ The more you get rid of your excuses, the easier it will be to get to training.

The less you whinge at training the more enjoyable training will be and the more you’ll want to train! Changing those negative thoughts can change your outlook on training in winter!

6) Train in a group or team

Training with a friend, in a group or a team can be a massive motivation! Especially if you really like the people you train with or they are relying on you to train with them.

Team trainings are great due to the sense of camaraderie shared by all who are battling the winter chill and training. It creates a great training atmosphere, which lets you get the best out of your training due to the infectious positivity of others.

7) Eat, fresh wholesome meals

The better you eat in winter the more you’ll want to train! Eating heavy, wintery, sluggish foods can be a deterrent to training (I’m thinking schnitzels, pies, chips). Eat healthy (steak and vegetables) and drink lots of water to help motivate you to train!
Casseroles, slow cooked meats, roast veggies, hearty soups and stirfrys are all healthy options which can warm your soul in winter!

8) Wear bright workout clothes

-A journey of one thousand miles begins with a single step- - Lao Tzu (4)

Pump out your workout with some new, colourful workout clothes that are gonna make you want to get in the gym and tear it up despite the cold! Use the money from your reward scheme to get kited out in some awesome designs!

Some great places to get workout gear are:
Target $
Cotton On $
Lorna Jane $$
Nike $$
Lululemon $$$

Hopefully this helps you keep motivated and moving in the winter! Remember you want to feel good when summer rolls around and avoid the winter layers!

Check out CrossFit Tone’s 2-week trial if you are interested in group training!

Want more? Check out our other blogs on training:

How to avoid shin splints
Loosen your hips to help you squat
10 minute full body workout at home!

And some of our blogs on CrossFit

Strong is the new Skinny
What is CrossFit?
Find out why 60% of CrossFitters are women!

Interested in kick starting your training and seeing what CrossFit Tone is all about? Grab our 2 week Pink Pass Trial – just $39 for unlimited training sessions!

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About the Author

Elle has a passion for women's fitness and helping girls improve their self-image through fitness. Her vision is to create a CrossFit gym, which allows women to learn how to move, build their strength, learn to be healthy and gain respect for their bodies showing them how amazing they really are! Find out more