Blog Post by Coach JulieNCI Certified Nutrition Coach L1 & Certified Mindset Coach The winter months can take a toll on your mood, energy levels, and overall well-being. This seasonal slump, often called the "winter blues," affects many people, particularly in colder climates. The good news? Regular exercise is a powerful tool for combating these feelings and improving your physical and mental health.
Let’s explore how fitness can help you beat the winter blues and keep your spirits high. What Are the Winter Blues?The "winter blues" refer to a temporary dip in mood and energy that coincides with shorter days and colder weather. For some, this can develop into a more serious condition known as Seasonal Affective Disorder (SAD), which affects about 5% of adults in the U.S. annually (American Psychiatric Association). Even if you don’t experience SAD, the lack of sunlight, colder temperatures, and post-holiday fatigue can make you feel sluggish and unmotivated. How Fitness Helps Combat the Winter Blues
Best Winter Workouts to Boost Your Mood
Staying Motivated During the Winter
Leverage the Ascend Fitness AppNeed guidance to stay active this winter? The Ascend Fitness app offers a year's worth of expertly designed exercise programs, including options for quick indoor workouts and mood-boosting routines. With Ascend, you can stay consistent, even on the coldest days. Whether you're a beginner or an experienced fitness enthusiast, the app provides structure and support to help you reach your goals. ConclusionThe winter blues don’t have to take control of your life. By incorporating regular exercise into your routine, you can improve your mood, boost your energy, and stay physically healthy all season long. With a little movement and motivation, winter can become an opportunity to focus on your well-being. Would you like to customize a workout plan or explore our 15 Minutes of Fire program for efficient, effective workouts? Visit the Ascend Fitness app today to get started!
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As the New Year kicks off, many of us are setting health and fitness goals. For those looking to lose weight or build muscle, one question often comes up: "How can I speed up my metabolism?" While the idea of revving up your metabolism sounds great, it’s essential to separate fact from fiction and focus on strategies that truly work. In this blog post, we’ll bust common myths about metabolism and provide actionable steps to help you support your metabolism for lasting results. What Is Metabolism? Your metabolism is the process your body uses to convert food into energy. It’s not a single organ or system but a series of chemical reactions that keep you alive and functioning. The speed of your metabolism—your metabolic rate—is influenced by several factors, including:
Myth-Busting: What Won’t Speed Up Your Metabolism! Before diving into what works, let’s dispel some common misconceptions:
5 Proven Ways to Support Your Metabolism 1. Build and Maintain Muscle: Resistance training is one of the most effective ways to increase your resting metabolic rate. Muscle tissue requires more energy to maintain than fat, meaning you burn more calories even when at rest. Aim for at least 2-3 strength training sessions per week. Action Step: Start incorporating compound movements like squats, deadlifts, and bench presses to build muscle. 2. Prioritize Protein in Every Meal: Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting protein compared to carbs or fat. Protein also helps preserve muscle mass during weight loss. Action Step: Include a source of protein (e.g., chicken, fish, tofu, eggs, or Greek yogurt) with every meal and snack. 3. Stay Consistently Active: While exercise is essential, non-exercise activity thermogenesis (NEAT) also plays a huge role in calorie burn. This includes all the movement you do outside of workouts, such as walking, cleaning, or even fidgeting. Action Step: Set a daily step goal, such as 8,000-10,000 steps, to increase your overall activity level. 4. Don’t Skimp on Sleep: Poor sleep disrupts hormones that regulate hunger and metabolism, such as leptin and ghrelin. Chronic sleep deprivation can make weight management more challenging. Action Step: Aim for 7-9 hours of quality sleep per night and establish a consistent sleep schedule. 5. Fuel Your Body Consistently: Under-eating can cause your metabolism to slow down over time as your body tries to conserve energy. Ensure you’re eating enough calories to support your activity level and goals. Action Step: Work with a coach or use a calorie-tracking app to determine the right caloric intake for you. Kickstart Your 2025 Metabolism Goals The start of a new year is the perfect time to take control of your health and set yourself up for success. By focusing on building muscle, eating enough protein, staying active, prioritizing sleep, and fueling your body properly, you can create a lifestyle that supports a healthy metabolism—no gimmicks needed. If you’re ready to start the year strong and want expert guidance, let me help you achieve your goals! I specialize in helping women in their 30s-50s regain confidence, build strength, and simplify fat loss with sustainable methods. Let’s work together to make 2025 your healthiest year yet. Click below to learn more about my personalized coaching programs! |
AuthorKayli is a certified personal trainer and online coach that specializes in fitness, wellness, nutrition, mindset, mobility and everything in between. Categories
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