Connect & Grow Magazine: Issue 16: December 2024 - January 2025
So, it’s January in the Southern Hemisphere (that’s the middle of our Summer here in Australia!). The sun is blazing down, and it’s hotter than just about anything you can think of. The excesses and general blah-ness of eating, drinking, and not exercising are being felt or even seen on the inside and outside of your body—think heartburn.
You made choices that may not have helped you achieve your goal; you get the picture, but...it’s almost January 2025, and before we know it, it will be February, and you made a promise to yourself that 2024 was going to be your year, the year you were going to be healthy in mind, body, and spirit! What happened?
Chances are, unrealistic goals were set, so you kept putting it off. Now, you’re thinking, what’s the point? It’s too hard, I can’t do it, I’ll give up, I’m going for dinner tomorrow anyway...in other words, listening to your not-so-helpful voice inside!
Many are fired up to embrace a healthier lifestyle, with exercise often topping the list. But the summer heat and the inevitable post-festive lethargy can quickly derail even the most determined. As a personal trainer, I see this every year. The key to success isn't just starting but strategically navigating the season's challenges.
One of the biggest mistakes I see people make in January is jumping into intense workouts without proper acclimatisation. The heat can be incredibly taxing, particularly if you’re unused to exercising outdoors. Dehydration and heat exhaustion are real risks, easily avoided with careful planning.
Here is my top ten exercise pointers to keep you going and to finally achieve the healthy body you deserve. In no particular order these are:
● 1. Start slowly. Instead of aiming for a gruelling hour-long session, begin with shorter, less intense workouts. Think 20-30 minutes of brisk walking, cycling, or swimming. Gradually increase the duration and intensity as your body adapts. Listen to your body and modify or skip workouts if feeling ‘under the weather,’ so to speak!
● 2. Hydration is paramount. Carry water with you at all times, even during short workouts. Don't wait until you're thirsty; thirst is already a sign of mild dehydration.(You may want to try making your Electrolyte drink if you are exercising for longer than an hour in warm conditions - use a teaspoon of naturally derived salt, adding juice of half a lemon or orange, and a 1/2 to a whole dessert spoon of maple syrup, in 500mls of filtered water can also be helpful) Remember, sweating is your body's natural cooling mechanism, so replenish fluids lost through perspiration.
● 3. Timing is crucial. The hottest part of the day is generally between midday and 3 pm. Shift your workouts to the more fabulous morning or evening hours when the sun is less intense. Consider indoor options like gyms, fitness classes, or home workouts if outdoor exercise is challenging. Many gyms offer a range of air-conditioned classes catering to different fitness levels.
● 4. Another common pitfall is setting unrealistic goals. “I’m going to run a marathon in three months!” is a recipe for burnout. Start small and build gradually. Set achievable, measurable goals, such as exercising thrice a week for 30 minutes. Break down large goals into smaller, manageable steps. For example, instead of aiming for a complete lifestyle overhaul, focus on incorporating one healthy habit at a time.
● 5. Embrace outdoor activities that can keep you cool, like hiking up a mountain with plenty of tree cover (and at the right time of the day of course!), or swimming, paddlboarding, water polo or beach volleyball (jumping into the ocean as many times as you like!)
● 6. Mix up the exercises you are doing to keep you motivated to continue. Maybe try something with friends or something you haven’t done before—be adventurous! Don’t be afraid to try something out of your comfort zone, but always be safe. Oh, and be sure to incorporate at least 1 to 2 rest days to allow your body to adapt and to prevent overtraining.
● 7. Wear appropriate clothing, such as lightweight, moisture-wicking clothing, nothing that is going to create chafing, and of course, slip, slop, slap (Slip on a t-shirt, slop on some sunscreen and slap on a hat), look for clothing, that has a degree of sun protection in the fabric
● 8. Accountability is key to sticking to your resolutions. Consider working out with a friend or joining a fitness group. The shared commitment and social support can make a significant difference.
Hiring a personal trainer provides personalised guidance, motivation, and accountability. A good trainer will help you create a tailored plan, address concerns, and motivate you.
● 9. Beyond the physical aspect, mental well-being is equally important. Listen to your body. Rest when needed, and don't push yourself too hard, especially in the initial weeks. Celebrate your successes, no matter how small. Acknowledge your progress and reward yourself for your achievements, but with healthy rewards, not unhealthy ones that undermine your efforts.
● 10. Finally, remember that consistency is more important than intensity. One missed workout doesn’t mean you’ve failed. Get back on track as soon as possible. Focus on creating sustainable habits that you can maintain throughout the year, not just for January.
Summer in the Southern Hemisphere offers numerous opportunities for outdoor activity. Embrace the weather, find activities you genuinely enjoy, and make exercise a part of your lifestyle, not just a New Year’s resolution. With careful planning, the right approach, and a little perseverance, you can conquer the January/February heat and achieve your fitness goals.
Written by
Vivienne Derwent
‘Inside Health, Outside Vitality’
Vivienne Derwent
B.HSc. ANTA
M:0402 076 103
Email: viv@vnutri.com.au
(C) Break Free Consultancy 2024
Disclaimer: All information is accurate at the time of publication and subject to change