After spending the festive season in perpetual party mode, eating chocolate for breakfast and sipping on more than our fair share of fizz, the first few weeks of January are usually filled with gym sessions and healthy eating.
In fact, according to new research from Forbes Advisor, 40% of us start the new year committing to exercising more, making refreshed fitness routines by far the most popular New Year’s resolution. Yet, come March, how many of us will be hitting snooze on that 6am alarm or conveniently “forgetting” our gym bag on the way to work?
Sticking to a new healthy regime can be difficult at any time of the year, but the cold weather and dark mornings of January make finding our motivation even harder – and even personal trainers find it hard to get up and go!
“I still struggle with motivation just like everyone else,” explained Glasgow-based fitness trainer Amy Hill, who is known to her almost 10,000 Instagram followers as Body by Amy. “Just the other day, I was really exhausted after an intense week, and when I got to the studio, I couldn’t think of anything worse than exercising!
“But as people started arriving, I decided I would join the next session because I knew having people around would help. I had woken up that morning so tired and had a feeling it was just going to be a bad day – and as soon as the session was over, I felt a million times better. I was more productive with the rest of my day, and my mood improved, too.”
Amy says finding the right gym community is just one of the easy ways to maintain motivation – it’s also the main reason she opened her own movement and wellness studio, SPACE, earlier this year – but there are lots of other things we can do to ensure we remain consistent and smash our goals.
Here, Amy talks Quine through her five winter fitness tips, so you can enter 2024 with all the tools you need to feel happier and healthier.
1. Find a gym buddy
The first thing Amy recommends is joining the gym with your friends – while not everyone can afford a personal trainer, it’s important to have someone who can keep you accountable when you feel like skipping spin class in favour of a night on the sofa.
“Alternatively, join a gym that offers classes so you can try different options,” she added. “I know it can be quite daunting to start a new fitness routine, but in welcoming spaces you will quickly make new friends! As soon as you start building up your confidence, it will be so much easier to go by yourself.”
She added: “There’s so many reasons why people will be nervous about starting a gym, and that’s why I created SPACE. I get a lot of feedback from people saying that it’s such a welcoming place – when you walk in, it’s very warm and inviting, almost like a spa, because I want people to arrive and not feel intimidated. I want them to be able to settle and chill before the session starts, get comfortable and feel welcome.”
2. Make full use of your membership
“Listen, I’ve had the gym anxiety, where you walk on the treadmill for 30 minutes, watching everyone else and thinking, ‘I wish I could do what they’re doing’,” the 28-year-old said. “I know how hard it is. That’s why it’s important to utilise the staff at the gym.
“Book an induction or ask the gym’s trainers to show you different equipment and moves – that’s what they’re there for! Always, always ask for help because it’s included in your membership.”
3. Get out of your comfort zone
It’s easy to start feeling frustrated if you’ve been exercising regularly, but you’re not yet seeing any results. According to Amy, combatting gym fatigue can be as easy as trying something new.
“Yes, walking on the treadmill is better than nothing but it will get tedious and boring, and you will stop going,” she said. “It’s so important to get out of your comfort zone. It can be daunting at the beginning, but once you’ve taken that first step, it honestly will change your life. You’ll be amazed at the things you are capable of doing once you go out of your comfort zone.”
4. Focus on little wins
“It’s so common for people to start at the gym in the new year and then stop because it’s not fun or enjoyable,” said Amy. “If you’re struggling for motivation, yes, think about your long-term goals – but also focus on what makes you happy. If you go for a walk one day and then train at the gym on another, how does your mood compare?
“I know it’s not achievable for everyone to get up and go for a walk before work, but little changes add up, too, so try increasing your step count by getting off the bus a stop earlier. Getting more daylight can also help with motivation.
“What’s right for you, might not be right for someone else, so take each day as it comes.”
5. And remember, it’s not just about the numbers on a scale
Amy said: “Before going to the gym was my job, the main thing that got me out of bed when my alarm went off at 6am was focusing on how good I would feel when the workout was done. So, focus on the endorphins!
“There will be days when you genuinely just don’t have it in you to train, and that’s totally fine. The gym isn’t a quick fix, it has to be a lifestyle change, that’s the only way you’ll have longevity.
“If you think about going to the gym as a lifestyle change, you’ll start to be a little kinder to yourself. If you’re saying to yourself, ‘OK in the next 30 days I need to lose five stone or what’s the point’ it’s not going to work. Have better dialogue with yourself, change your mindset, and focus on your health as a whole rather than just thinking, ‘I need to have abs!’.”
Follow Amy on Instagram or visit space-glasgow.com.
