{ Especially In Winter }


Can you carry on exercising when your motivation slips? And trust me it ALWAYS does, I know from experience. What about when the weather gets worse, it’s darker in the morning, and the cold outdoor chill keeps you cheek bones deep in blankets. What about when your busy schedule becomes overwhelming?


It’s Funny, it just seems like such a coincidence when Autumn/Winter lands we get so much busier at work, home, anywhere really and we all of a sudden have notime for exercise.


When it comes to exercise, we think about how to “get” fit often, to be fair it’s often the thought process that occupies our beer o'clock thought regret. But in all fairness starting out is not generally the problem. The big problem is maintaining it, and maintaining it, being consistent & disciplined is the fundamental foundation for actually getting fit and staying fit.


Here is a 5 step framework for getting fit this Autumn/ Winter


ONE => ( The Workout Why )

Why do you exercise? 

Or are you exercising or training?

Or do you just work out for the sake of working out, or not workout at all?

Our reasons for beginning to exercise are fundamental to whether we will keep it up, it may shift or change over time, however the primary driver will generally still be present.

The only way we are going to prioritise time to exercise, and place motivational value on it, is if it is going to deliver some kind of benefit that is truly compelling valuable, and bringing a positive impact to our daily life.


Establish your exercise WHY, and take some real time to do this with absolute honesty!


TWO=> ( Start So Small It Frustrates You )

In the philosophical words of Dr Suess, “Inch By Inch Its A Sinch, And Yard By Yard Its Hard.

The danger historically is that people jump in and do everything – change their diet, start exercising, stop drinking, smoking – and within a couple of weeks they have lost motivation or got too tired and chucked it in.


If you haven’t been in shape before it’s going to take time. Start so small it frustrates you. Do SOMETHING once (or twice, at most) a week, combined with slow jogs, swimming and or some fast walks, at least for the first month.


THREE=> ( Be Gentle On Yourself )

If there is a lot of support around you, you will find it easier to maintain physical activity. If there is not, you are going to steer this ship alone.

Be realistic and a bit gentler on yourself when you start. Skip the ideal of going to the gym five days a week. Be really analytical about work and your important people balancing act. Because if you rip in all guns blazing, it will often been too much, you will run out of bullets and potentially set yourself up for defeat, & feel like a failure.


And that my good friend is not being gentle on yourself.


FOUR => ( Create A Habit With BJ Fogg PHD ABC Behaviour Model )

Doing physical activity regularly and planning for it helps make it a sustainable behaviour, missing sessions quitting etc doesn’t.


A - Anchor ( which is like a trigger or prompt ) a phone reminder can work, a friend meeting you there, work lunch break, this is a reminder or Anchor to preform said habit


B - Behaviour ( This is obviously physical activity )


C - Celebrate ( you must celebrate immediately after the said habit ) this helps lock it in. It could be a high 5, yell out HELL YEAH! Or some thing similar


Learn more about BJ Fogg here.


FIVE => ( F$&K Comfort & F$&K Complacency )

That stuff will kill you.

Look for the path of the most resistance, not the least.

Your struggle will become your strength!

And your exercise pain, will become your purpose, our capacity is designed to be stretched.


Example, If you do 5k runs and you don’t know if you should push faster or go further, rate your exertion from one to 10. As you see those numbers go down, that’s when to start pushing yourself a bit faster.


With consistent regular exercise over the colder darker months you should be seeing progress over a two-week period. Progress NOT perfection, we should not being evolving as humans to be more comfortable, complacent, lazy, lethargic, overweight and overwhelmed!


F$&K Comfort!


Jamie MilneJamie Milne

Jamie is one of the Sunshine Coast's respected, leading strength and conditioning coaches, and a reputable results-based force in the field of psychotherapy and self-development.