Those of us in the northern hemisphere are heading into the dark days of winter. Although it's tempting to snuggle in with either a good book or our favourite streaming site, try to remember what exercise can do for us.

A daily workout releases feel-good, de-stress brain chemicals giving us a break from the daily grind.

We know that after exercise, the brain releases the chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing.

If you’re lucky enough to get some exercise outside in the sunshine, it helps our body get some Vitamin D which can increase positivity and make us feel happier.

Just think, prioritizing daily exercise could change our whole outlook on those long days of Winter!

5th November 2021
* 40 min weights session
* Just under calories. Today was the 1st time we were allowed out of covid lock down in months so went out for a lovely dinner. I was still able to come home to eat my last piece of cake but I had to hve less to fit it in. Great news is no grazing today.
* Tracked every BLT.
*1 pass so far 4th Nov.
Night guy's and great post @Jana_2020 I tots agree. Xo

Yes a very insightful opener. I have a LOT more energy when I workout in the morning. And right now it is dark before work so I think it's over before I even notice it.

5 Nov 21
Did I exercise for at least 20 minutes? yes
Did I stay within my calorie budget for the day? yes
Did I keep track of everything I ate and drank? yes
Pass days used:0

Got my Moderna booster yesterday. So far not as much reaction as the Pfizer #2 - no fever 24 hrs in. My shoulder does have a welt on it the size of a lemon so I look like I have really been working out in one arm.... But it's not extremely painful and I think due more to the technique of the shot giver than the actual vaccine. Unless of course it's all stuck in my shoulder right now... hmmmmm

I stayed in calorie budget.
I kept track of all my food.
I worked out 1 hr.

November 5
✅✅✅
Today's exercise was a strength routine (3 sets of dumbbell row, dumbbell overhead press, dumbbell bicep curl)

Getting one full set of quality athletic winter gear (think layers) is more than worth the cost, in my opinion. In case it helps, starting from my normal warm weather running gear of running shoes, running socks, running shorts and running shirts, my winter running gear is:
(all temps in Fahrenheit)

32 to upper 40s - add thin gloves and switch to a long sleeve running shirt.

Upper teens to 32 - as above but add a running beanie to cover head and ears and a base leggings layer under shorts (only include shorts since I'm male and feel uncomfortable running around in just tights down below).

Single digits to lower teens - add merino wool socks, switch to pants to wear over leggings, switch to thick gloves, add a hoodie

Sub zero - no experience there, sorry, rarely gets that cold here except as an overnight low, and is my excuse to finally say it's too dang cold to run if it's still that cold in the afternoon!

ETA - And that only applies to running, really. Walking you have to bundle up a lot warmer. Cycling I have no advice for, sorry.

Poor dog is not having a fun night, fireworks over here in the UK on 5th November and he hates them!

✅ Exercise: 2 x 30 minute dog walks
✅ Tracking food
✅ Calories

One other thing about outdoor winter exercise is to plan your routes in case something happens so you can safely and quickly bail to a warm and dry location. As amazingly beautiful and serene winter time trails can be, if something happens in a somewhat remote spot (injury, weather, unexpected other thing) your body can get all too cold all too quickly. Just be smart.

Week 1 11/5
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 👍🏻
Did I keep track of everything I ate and drank? 👍🏻

Used #1 pass
Left 2 passes
~~~~~~~~
November goals
- Miracle Morning daily. **
- yoga and strength training at least 3x weekly (Strength training WILL happen this month) **
- TRY having ZERO pass days (It’s NOT GOING to happen this month)
- No LNS daily, ONLY fruits **
- Daily journaling **

November 5

✅ Exercise - walking
✅ Calories
✅ Tracked

0 Pass Days Used

Exercise: 35 mins on the stationary bike plus total of 4645 steps.
Logged: every thing in (some how didn't get around to eating lunch, so heavier-cal home-assembled pizza is now saved as a "meal" and I still had calorie room for a later evening snack of air-popped popcorn (no oil, butter or any other topping)
Within Goal: didn't even touch the exercise calories earned.

In the darker days of winter, I do more of my walking exercise inside with my Wii Walk It Out game and my mini-trampoline. It is always whatever time I care to set The Magic Clock, and mid-Spring (tulip fields and cherry trees in bloom) Been doing so for more than 9 years now. And there is the exercise bike available, for when I want to burn more calories in a shorter timeframe. It is in front of a rec room tv with a settop box that can play Netflix or YouTube or DVDs.