The 10 minute ‘roll out of bed’ workout you didn’t know you needed this winter
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What are you targeting with your fitness this winter? Do you have a plan? Big goals?
Maybe this winter, “tiny-goals” could be what you’re searching for?
At Capital Hydrotherapy, we often talk to our patients about “marginal gains” (small wins) and “stickability” (adherence). Especially in winter, when the barriers are high, and frosty excuses are real.
When it comes to setting fitness goals and achieving them, people want a feeling of “gradually moving forward”, and as humans, we are motivated by progress. If we aim for perfection this winter (and set ridiculously unobtainable goals), we’ll potentially fail, because perfection is so out of reach. But what if we set ourselves a small wellness goal each week this winter? Or even better – every day!
Something achievable. Marginal gains. But a gain nonetheless. Sometimes a small win, achieved regularly, can make us feel good, and help us “stick to the plan.”
To start, let’s identify the fundamentals (what you want), get them right, and then next week/day ask ourselves, what other little wins could I achieve?
Your marginal wellness fundamentals can look like this:
- Waking up 30 minutes early to fit a small circuit in before work? We can do that.
- Packing your activewear the night before and walking 20mins before breakfast? Sounds easy enough.
- Prepacking your activewear, so you can walk for 15 minutes at lunch when it’s warmer? Okay, we can do this.
- Packing a healthy salad the night before? Okay.
- Checking in with an accountability buddy about a new habit you want to create. I can do that.
- Book a class on a weekend, just for you. Sounds lovely!
- Start a regular 10-minute morning workout that you can do in your PJs for free. I can help you with that one (program below)!
Can you see the patterns? The tiny progress? The small ticks? Can you see the roll-on effect? The momentum? Suddenly you start to get this feeling that you’re on the move. And when you feel like you’re on the move, you feel good about your actions and can do it again tomorrow. That sets up a good habit….but then we have to stick to it.
What could help you achieve “stickability”? We don’t talk about the big goals often with our patients, as that feels out of reach; especially when we’re setting up new lifestyle habits. It’s the finest of wins that you do daily that have the biggest impact.
Here’s an example of a circuit you can do in your PJs this winter:
- 10 minute PJ workout – Beginner Program (click here)
- 10 min PJ workout – Advanced program (click here)
What tiny goal could you set this winter?
Love, Kirra.
