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Embrace the cold weather - The cold weather shouldn't stop you from exercising outdoors. Winter activities performed in cold weather will invigorate you and boost your mood. When it’s cold outside our body works harder to stay warm so it burns more calories and increases endorphins which makes you feel happier! Bonus: you will also get some much needed Vitamin D! Fun outdoor activities that I love to do with my family is ice skating, snowshoeing in the park, going for a hike or going for a run/walk in Central Park.

Get some new fun winter gear - Let’s face it, you're not working out in the freezing cold if you don’t have the clothes to keep you warm and comfortable. Get yourself some fleece lined running pants, a base layer top that wicks away sweat, and a down pullover. A hat and gloves are a must. I particularly love smart wool running socks! You will surely stay warm with your heart pumping. Just make sure you get back inside before you cool down and don’t forget to apply a layer of face cream and lip balm to keep you skin hydrated.

Set Specific Fitness Goals - Take some time to write down what you would like to accomplish over the next few months. It could be wanting more energy, reduce stress, shed a few pounds, a 5K run, a 2 minute plank, a yoga handstand, increase strength, or train for a sprint triathlon. Remember to do your warm-up and cool down inside - Spend 5 minutes warming up for your outdoor workout by doing some deep squats, high knees, push-ups and planks. Post workout, take 5-10 minutes to cool down inside with gentle stretching.

Try something new or change up your workouts - Hot yoga, pilates, kettlebells, TRX, you get the picture. Have fun, mix it up! Find a workout buddy or personal trainer for accountability and to keep you motivated. Keeping a fitness journal with your goals and daily exercise is a great way to stay on track and make exercise a habit.

Stay hydrated! When working out in the cold weather, you don’t realize how much you're sweating, so drink lots of water before, during, and after your workout. In addition, fueling your body with a nutrient packed smoothie or juice is a great pre or post workout treat. Pack fresh spinach into your smoothie for added fiber and vitamin C.

Clean up your diet - Cook your own food! Don’t blow all your hard work on a bad diet. It’s ok to have a cheat day here and there, but you don’t want to split your ski pants! My favorite go-to simple, healthy, and delicious meal is roasted chicken with potatoes and vegetables. I also love roasted cauliflower and chickpeas with mustard sauce or any roasted veggies. Check out some healthy recipes.

Create a smokin’ hot playlist to keep your heart pumping! Check out some of my favorite playlists on spotify under amy anci. Keep moving friends!



Follaine Health (Gaelic for Wellness) was born out of a desire to help real women with real health issues. 


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