If you follow the five tips and gradually fit them into your everyday life, you will get through the winter healthy and fit and you literally freeze off the cold or even the flu! And, incidentally, welcome the next spring with your dream body shape and a radiant smile.
1. Exercise:
Regular exercise keeps your body and mind fit.
- Fit exercise into your everyday life. Walk to work, to the supermarket or to an appointment. If the journey is too far, park your car so that you have to walk for another 10 minutes or get off the bus one stop earlier. Use the stairs instead of the lift, take two steps at a time and walk up a little faster.
- Complete at least two 45-60 minute endurance sessions a week. This can be a brisk walk, jogging, swimming, dancing or hiking.
- Do one or two 30-minute strength training sessions a week, e.g. ski gymnastics, fitness centre, Pilates, strength training at home (push-ups, squats, sit-ups, planks...)
- Stretch your body, loosen your shoulders and pelvis, shake yourself, let yourself go! Two to three times a day, connect with your body and do what it wants and needs right now.
2. Use cold for your health:
Fresh air and cold strengthen your immune system, they are pure anti-ageing, increase your stress resistance, willpower as well as fat burning
- Make sure your bedroom temperature is between 15 - 18°C.
- Enjoy a fresh air bath in the morning as soon as you air the room: stand in front of your window - naked or in your underwear - and rub your skin with the fresh air. One minute is enough!
- Wash your face with cold water in the morning
- After showering, take a cold shower
- Go out into nature, be outdoors, whether by bike, on foot, on skis, touring skis or snowshoes. Why not go ice skating?
- Clothing tip: Put on a hat and gloves if the temperature is below zero or it's windy, but otherwise don't dress too warmly. A waistcoat and windbreaker are usually enough, as the movement heats you up from the inside. With thick coats and down jackets, you will sweat quickly and will no longer feel the need to exercise. On the other hand, if you're dressed a little lighter, you'll look forward to the ascent because you'll finally get really warm.
3. Breathe:
Smile. Breathe. And walk slowly.
Try breathing through your nose. It has many advantages: The air you breathe is purified, fewer viruses and dust get into your lungs, the air is humidified and warmed, nasal breathing activates the parasympathetic nervous system and you are more relaxed. It's very simple: you breathe in and out through your nose for a longer period of time. That's it!
4. Nutrition:
Special ingredients that warm you from the inside
Spices strengthen your immune system. Ginger, turmeric, thyme, chilli, nutmeg and cinnamon warm you from the inside and have ingredients that strengthen your immune system and stimulate your metabolism. How about a pumpkin soup with ginger and turmeric or apple sauce with dates, almonds and cinnamon? And a thyme tea with a little lemon and honey?
5. Positive thinking:
"I'm fit! I have energy!"
Everything starts in the mind. Positive thinking has many effects on our lives, a positive attitude makes us healthy and happy. Especially in winter, our thoughts sometimes become gloomy, just as the weather can sometimes be grey in grey. Formulate your own beliefs: e.g. "I am happy with myself! I am honest and upright! I am fit and healthy! I look after myself!" Say your individual belief several times a day, sometimes out loud and sometimes quietly, preferably before you fall asleep in bed.
I wish you a lively, energised and relaxed winter!
Yours,Evi