{"id":7422,"date":"2020-09-04T16:51:53","date_gmt":"2020-09-04T21:51:53","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=7422"},"modified":"2021-08-31T15:50:01","modified_gmt":"2021-08-31T20:50:01","slug":"7-ways-to-avoid-seasonal-burnout","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/7-ways-to-avoid-seasonal-burnout\/","title":{"rendered":"7 Ways To Avoid Seasonal Burnout"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-large wp-image-7467\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_346252513.jpeg?resize=1024%2C683&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_346252513.jpeg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_346252513.jpeg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_346252513.jpeg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_346252513.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_346252513.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>If statistics are correct, most people reading this can expect to <\/span><b><i>gain anywhere from 5-7 pounds once summer comes to an end.\u00a0<\/i><\/b><span style=\"font-weight: 400;\">Yikes! That is a scary number!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good thing you found this article because <\/span><b><i>we aren\u2019t going to let YOU be \u201cmost\u201d people! <\/i><\/b><span style=\"font-weight: 400;\">Lower temps do not have to equal larger waistlines! You just have to have a plan!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this short read we will &#8230;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Explain why winter weight gain happens. Knowing why is important if you want to prevent it and the reason is probably not what you think. In fact, it is partially not even your fault!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tell you why fall\/winter is actually the BEST time to start a diet and training plan.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Give you 7 easy pro tips that will help guide you through the next few months.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may believe winter weight gain happens because of the holidays. Those extra home cooked meals and holiday parties are certainly a factor. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But <\/span><b><i>there is a DAILY issue you need to be prepared to fight <\/i><\/b><span style=\"font-weight: 400;\">if you want to avoid packing on winter pounds.<\/span><\/p>\n<p><b>WHY YOU REALLY PACK ON POUNDS AFTER LABOR DAY<\/b><\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-large wp-image-7471\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_130930953.jpeg?resize=1024%2C512&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"512\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_130930953.jpeg?resize=1024%2C512&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_130930953.jpeg?resize=300%2C150&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_130930953.jpeg?resize=768%2C384&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_130930953.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_130930953.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">In the spring and summer months, you are given what we call a<\/span><b> fitness freebie. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">You get a <\/span><b><i>seasonal motivation boost<\/i><\/b> <span style=\"font-weight: 400;\">that doesn\u2019t happen when temperatures start to drop, and you begin to pull out the chunky sweaters and comfy leggings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only is the sun shining (which makes you happier because of Vitamin D), you are wearing LESS clothing in the summer months. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">I don\u2019t know about you, but knowing I\u2019m going to be exposing more skin makes walking in the gym a little easier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Covering up in layers, no doubt leads to the temptation to slack on body goals! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing your arms, legs, and abs will be less exposed can easily be an excuse to slack. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, being layered up often means you don\u2019t SEE the extra pounds, so they are easier to ignore.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But there is more to it than being bundled up\u2026.<\/span><\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-large wp-image-7477\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_236518834.jpeg?resize=1024%2C683&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_236518834.jpeg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_236518834.jpeg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_236518834.jpeg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_236518834.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_236518834.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><\/span>The #1 reason you slack on health and fitness goals in colder months ISN\u2019T EVEN YOUR FAULT!!<\/p>\n<p><span style=\"font-weight: 400;\">Of course, you have a part to play in all of this, but<\/span><b><i> there is actually a scientific reason why you have less desire to train and eat healthy when the sunshine of summer fades.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">We will explain why a little further down. But ya know what really stinks? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The scientific reason why we all experience these motivation slumps in the winter only adds to an even bigger issue with motivation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><span style=\"font-weight: 400;\"><\/span>It doesn\u2019t matter what season it is motivation ALWAYS comes and goes!<\/p>\n<p>Spring, Summer, Fall, or Winter &#8211; you can NEVER rely on it!<\/p>\n<p><span style=\"font-weight: 400;\">So, what can you do when lack of sunshine and warm temps leave you even more tempted to hit snooze and reach for comfort foods? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You certainly don\u2019t throw your hands up in the air and wait until January to make a resolution to crash diet to get your body ready for spring.\u00a0<\/span><span style=\"font-weight: 400;\">Believe it or not, RIGHT NOW is actually the IDEAL time to get started!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">To help you out, and give you an extra edge on beating winter weight gain, we are offering a special end of summer 40% OFF promotion on ALL <\/span><span style=\"font-weight: 400;\">Sculpt Nation Supplements! \u00a0\u2028<\/span><\/p>\n<p style=\"text-align: center;\"><strong><a href=\"https:\/\/sculptnation.com\/products\">CLICK HERE TO SHOP<\/a><\/strong>\u00a0and use code:<strong> LABORDAY<\/strong>\u00a0<strong>for 40% off your order!<\/strong><\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8995\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/sm-laborday-sale-fb-04.jpg?resize=1080%2C1350&#038;ssl=1\" alt=\"\" width=\"1080\" height=\"1350\" \/><\/p>\n<p><span style=\"font-weight: 400;\"> Sculpt Nation supplements are a great addition to any fitness program to help you push past plateaus and take your results to the next level. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This sale is\u00a0 only available for a limited time, so stock up for the winter months with 40% off while supplies last!! <\/span><\/p>\n<p style=\"text-align: center;\"><strong>Just <a href=\"https:\/\/sculptnation.com\/products\"><span style=\"text-decoration: underline;\">click here<\/span><\/a> and use the code LABORDAY at check out to redeem your discount.\u00a0\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you <\/span><b><i>START NOW, <\/i><\/b><span style=\"font-weight: 400;\">you will develop discipline and a routine heading into the holidays. This will put you in a great place mentally and physically to relax and \u201cindulge\u201d a little more at all those holiday gatherings! <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b><i>Look at it this way ..<br \/>\n<\/i><\/b><span style=\"font-weight: 400;\">Would you rather head into the holiday season already making progress toward your goals and be in a great spot <em>(where it would be okay even if you did gain an extra pound or two?)<\/em><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or would you rather put it off and only add more fat on top of what you want to lose?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The answer is clear\u2014 the solution to getting the motivation needed to make it happen, not so much.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But don\u2019t worry! We\u2019ve got ya covered<\/span><i><span style=\"font-weight: 400;\"> (no pun intended)<\/span><\/i><span style=\"font-weight: 400;\"> with a few easy motivation hacks!<\/span><\/p>\n<p style=\"text-align: center;\"><b>7 TIPS TO STAY MOTIVATED AS SEASONS CHANGE<\/b><\/p>\n<p style=\"text-align: left;\"><b><br \/>\n<\/b><span style=\"font-weight: 400;\">One of the number one questions we always get is \u2026 \u201c<em>I am just not motivated. How can I motivate myself to train and eat better?\u201d<\/em><\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we mentioned earlier, it doesn&#8217;t matter what season it is, <\/span><b><i>you can\u2019t always rely on motivation.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you have it, great! You should certainly take advantage of it! But you have to know that it is totally normal to not have much of it. Even professional athletes lack motivation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You have to develop other daily habits that create discipline if you want to succeed long term!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Here are a few of our pro tips that we use with our clients, specifically when temperatures drop, and motivation seems to be at its lowest!\u00a0<\/span><\/p>\n<p><b>TIP #1: Switch To An At Home Training Program<\/b><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-7448\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_185038762.jpeg?resize=1024%2C647&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"647\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_185038762.jpeg?resize=1024%2C647&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_185038762.jpeg?resize=300%2C189&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_185038762.jpeg?resize=768%2C485&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_185038762.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_185038762.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you know that getting out of bed and stepping into the winter elements is going to be an excuse trigger, make a plan to train at home during cooler months!\u00a0Some of the <\/span><span style=\"font-weight: 400;\">most effective and challenging workouts <\/span><span style=\"font-weight: 400;\">only require your body weight and <\/span><b><i>maybe<\/i><\/b><span style=\"font-weight: 400;\"> a set of dumbbells or some resistance bands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good fat-blasting, muscle-building sweat session can 100% be achieved from the comfort of your home!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjustable dumbbells, ankle weights, resistance bands, a jump rope, etc., are all things that are inexpensive and can easily be stored in a closet or under your bed and pulled out anytime you don\u2019t feel like leaving the house.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you have <\/span><span style=\"font-weight: 400;\">the right training program<\/span><span style=\"font-weight: 400;\">, <\/span><b><i>you don\u2019t need any of that.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Our favorite <\/span><span style=\"font-weight: 400;\">at-home bodyweight-only program<\/span><span style=\"font-weight: 400;\"> is called<\/span><b> MOVE. <\/b><span style=\"font-weight: 400;\">It was designed to help you achieve your fitness goals without a single piece of equipment, and each workout is under 20 minutes! <\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">Learn more about MOVE by watching the video below!<\/span><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/tSwlrEaHOzk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\"><b>C<\/b><strong>LICK HERE<\/strong><strong> to get your copy of MOVE: 30 Day At-Home Program!<\/strong><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><\/span><span style=\"font-weight: 400;\">If you need <\/span><b>a little extra \u201cnudge\u201d<\/b><span style=\"font-weight: 400;\"> to get up and get moving, another <\/span><b>pro-tip we use<\/b><span style=\"font-weight: 400;\"> is keeping some <\/span><a href=\"https:\/\/sculptnation.com\/products\/pre-workout\" target=\"_blank\" rel=\"noopener noreferrer\"><b>PRE WORKOUT <\/b><\/a><span style=\"font-weight: 400;\">on your bedside table. Have it already blended up and chug it as soon as your alarm goes off!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By the time you have brushed your teeth and put on your workout clothes, you will have a nice little jolt of energy and<\/span><b><i> tons of motivation<\/i><\/b><span style=\"font-weight: 400;\"> to get going before you have a chance to come up with an excuse!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the bottom of this article, we will tell you about a big end of summer sale happening so that you can stock up on our <\/span><span style=\"font-weight: 400;\">favorite <\/span><a href=\"https:\/\/sculptnation.com\/products\/pre-workout\" target=\"_blank\" rel=\"noopener noreferrer\"><b>PRE WORKOUT<\/b><\/a><strong> for 40% off when you use code: LABORDAY at checkout!\u00a0<\/strong><\/p>\n<p><b>TIP #2: Make Your Workouts Seasonal<\/b><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-7452\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_65703942.jpeg?resize=1024%2C683&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_65703942.jpeg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_65703942.jpeg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_65703942.jpeg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_65703942.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_65703942.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Embrace the change of seasons and take advantage of activities that you can only do in fall or winter!\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Go on a fall hike and view all the gorgeous foliage.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try rock climbing.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walk around a corn maze or pumpkin patch with your family.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you live in a snowy climate, go skiing, sledding, build snowmen with your kids, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Go ice skating.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lace-up your sneakers, go for a walk or run at night, and admire all the Christmas lights and decorations.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are some things you can only do and see during specific times of the year. So instead of missing sunshine and water sports, focus on all the positive things that only come about with cooler temps!<\/span><\/p>\n<p><b>TIP #3: Try Something Totally New<\/b><\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7454\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_361152601.jpeg?resize=1024%2C514&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"514\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_361152601.jpeg?resize=1024%2C514&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_361152601.jpeg?resize=300%2C151&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_361152601.jpeg?resize=768%2C386&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_361152601.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/10\/AdobeStock_361152601.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes a change of routine is all you need to boost motivation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have been doing all your gym lifts alone, recruit a gym buddy! Try switching up your cardio by skipping your solo runs and joining a group fitness class instead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option is to <\/span><b><i>allow yourself to slow down!<\/i><\/b><span style=\"font-weight: 400;\"> If you have been crushing it all spring and summer with intense training and hardcore workouts, <\/span><b><i>it may actually be time to take it down a notch.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Going full force 365 can cause your stress hormone cortisol to increase. This can lead to a host of drawbacks, including weight gain, muscle loss, poor moods, fatigue, and occasional issues sleeping!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We aren\u2019t saying you should become lazy! But if you have been crushing it 24\/7 all spring and summer, your body (and mind) may need to slow down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the next few months to embrace a slower routine.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Commit to daily yoga.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Focus on becoming more flexible.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Switch to low or moderate-intensity cardio, instead of HIIT.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try out some bodyweight workouts instead of heavy lifting.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Giving your body a couple of months to recover might even make you more responsive when you decide to kick things up again come spring\/summer!<\/span><\/p>\n<p><b>TIP #4: Stay Accountable<\/b><\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7457\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_266584820.jpeg?resize=1024%2C768&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"768\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_266584820.jpeg?resize=1024%2C768&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_266584820.jpeg?resize=300%2C225&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_266584820.jpeg?resize=768%2C576&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_266584820.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_266584820.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\">The best way to stick to a plan is to have someone that you report back to. This could be a friend, family member, a <\/span><span style=\"font-weight: 400;\">social media community<\/span><span style=\"font-weight: 400;\">, or even a <\/span><span style=\"font-weight: 400;\">coach.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Including someone else, or even just telling someone else about your health and fitness goals and asking them to check in with you to make sure you are sticking to the plan, is a great way to keep the promises you make to yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you prefer to fly solo, it helps to create visuals. Make a vision board, create a daily checklist you can mark off after each workout, or keep an accomplishment journal.<\/span><\/p>\n<p><b>TIP #5: Set A Spring Goal<\/b><\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7458\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_47332240.jpeg?resize=1024%2C680&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"680\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_47332240.jpeg?resize=1024%2C680&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_47332240.jpeg?resize=300%2C199&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_47332240.jpeg?resize=768%2C510&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_47332240.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_47332240.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">March may seem like a long time away, but it will be back before you know it, and 6 months is a long time to make significant changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Setting a goal is a great way to encourage yourself to push past discomforts and temptation, but there is a science to goal setting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key to creating goals that stick .. <\/span><b><i>be REALISTIC and SPECIFIC!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s start with <\/span><b><i>reality. <\/i><\/b><span style=\"font-weight: 400;\">You should always focus on one goal at a time and make sure you are being honest with yourself if that goal is really attainable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you know that your schedule will never allow you to work out 6 days a week, why would you choose a program that requires you to do that?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you know it\u2019s not healthy to attempt to lose 10 pounds a week, why would you aim that high?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you love carbs, why would you go on a KETO diet?\u00a0<\/span><\/p>\n<p><b><i>Doing these things will essentially set yourself up for failure.<\/i><\/b><span style=\"font-weight: 400;\"> Set attainable goals that fit YOUR lifestyle. You can always bump things up if your schedule allows, or you notice you aren\u2019t pushing yourself hard enough. Just keep in mind that being realistic isn\u2019t the same as not believing in yourself or making excuses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moving on to being <\/span><b><i>specific.<\/i><\/b><span style=\"font-weight: 400;\"> The more specific you are about your goals, the more likely you will be to reach them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may seem like it\u2019s good enough to say things like .. I want to look good, lose weight, or get ripped! <\/span><b><i>But you have to dig deeper than that!!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Wanting to \u201close weight,\u201d for example, is an excellent place to start. But ask yourself what that means to you?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you expand on that and say &#8212; \u201cI want to lose 10 pounds of fat. I will do this by not eating any sweets and doing the V Shred <\/span><a href=\"https:\/\/vshred.com\/sp\/move\/soc-all\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>MOVE <\/b><\/a><span style=\"font-weight: 400;\">program for 30 consecutive days. I am doing this because I want to have better self-esteem and a head start on bikini season.\u201d &#8212; that makes your goal more specific.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The more specific (and attainable) your goals are, the more likely you will be to not give up!<\/span><\/p>\n<p><b>TIP #6: Reward Yourself<\/b><\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-7459\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/vin_sant_32048508_366936073798151_433609263865135104_n.jpg?resize=882%2C1024&#038;ssl=1\" alt=\"\" width=\"882\" height=\"1024\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/vin_sant_32048508_366936073798151_433609263865135104_n.jpg?resize=882%2C1024&amp;ssl=1 882w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/vin_sant_32048508_366936073798151_433609263865135104_n.jpg?resize=258%2C300&amp;ssl=1 258w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/vin_sant_32048508_366936073798151_433609263865135104_n.jpg?resize=768%2C892&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/vin_sant_32048508_366936073798151_433609263865135104_n.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"(max-width: 882px) 100vw, 882px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Once you have checked a \u201cmini goal\u201d off your list, treat yourself. Knowing that you have a reward coming to celebrate your efforts will make you want to achieve it even more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may be tempting to make your reward one of your favorite \u201cforbidden foods\u201d but we never suggest that you reward yourself this way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You aren\u2019t a dog. You should never reward \u201cgood behavior\u201d with food. Having this mentality can create a really unhealthy relationship with food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to eat healthy MOST of the time, control your portions, and see food as fuel. But if you are craving something that isn\u2019t quite as healthy as your grilled chicken and rice, never feel like you need to lose 20 pounds to \u201cdeserve\u201d a bite of cake, or nice dinner out with your family.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of rewarding yourself with food, buy yourself something you have been wanting. Maybe some new workout clothes, a massage, or an extra $20 bucks in your vacation fund!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you think you need some nutrition guidance or want to learn more about creating a healthy relationship with food, take our <a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\">free body type quiz<\/a> and we&#8217;ll tell you exactly what type of diet will deliver results for your goals and specific body type.\u00a0<\/span><\/p>\n<p><b>TIP #7: Make Mental Health Top Priority<\/b><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-7460\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_255894146.jpeg?resize=1024%2C683&#038;ssl=1\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_255894146.jpeg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_255894146.jpeg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_255894146.jpeg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_255894146.jpeg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_255894146.jpeg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Earlier, we mentioned that cold weather motivation dips may not be your fault.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019m sure you have heard of winter blues. Well, it\u2019s a real thing. Less natural light can cause dips in serotonin, the neurotransmitter that regulates mood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The dark and dreary days of winter can also cause your body to produce more of the sleep hormone melatonin. This shift can disrupt your body and impact your sleep patterns and overall mood.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Here are a few ways that you can focus on improving your mental health.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Invest in a light therapy box that simulates natural daylight.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Make sure you are supplementing with or eating plenty of foods with Vitamin D.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Start journaling. There is a lot of scientific evidence that supports putting your thoughts on paper provides a long list of benefits, including stress management, self-confidence, and goal setting.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Suppose you still find yourself struggling with negative seasonal motivation shifts. In that case, you may need to experiment with taking<\/span><span style=\"font-weight: 400;\"> naturally sourced herbs<\/span><span style=\"font-weight: 400;\"> to help support brain health and a positive mood.<\/span><\/p>\n<p><b><i>Here are a few with some great scientific backing to help boost mood.<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>EnXtra: <\/b><span style=\"font-weight: 400;\">A natural caffeine-free patent-pending botanical ingredient that has been shown to help increase dopamine levels.**It is also one of the first and only natural caffeine-free patent-pending botanical ingredients shown to boost mental alertness &amp; acuity for hours or ending in a huge caffeine energy crash.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Piper Nigrum Fruit Extract:<\/b><span style=\"font-weight: 400;\"> A very specific type of black pepper that has been shown to help increase both serotonin and dopamine.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>L-Theanine:<\/b><span style=\"font-weight: 400;\"> A powerful amino acid that is believed to help reduce occasional anxiety brought on by stressful situations.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can find all of these natural herbs (plus 3 more) in a one of a kind supplement called <\/span><b><a href=\"https:\/\/sculptnation.com\/neuroctane\/\" target=\"_blank\" rel=\"noopener noreferrer\">NEUROCTANE<\/a>. <\/b><\/p>\n<p><span style=\"font-weight: 400;\"><strong>As part of our big end of summer sale,<\/strong><\/span><strong> this brain and mood booster along with Sculpt Nation&#8217;s entire line of body optimizing supplements are 40% off for a limited time! <\/strong><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/sculptnation.com\/products\">Just click here to shop<\/a> and use code: LABORDAY at checkout for 40% off your order!<\/strong><\/span><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8994\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/sm-laborday-sale-fb-02.jpg?resize=1080%2C1350&#038;ssl=1\" alt=\"\" width=\"1080\" height=\"1350\" \/><\/p>\n<p><b><i>BOTTOM LINE IF YOU WANT TO STAY MOTIVATED YEAR ROUND<\/i><\/b><b><i><br \/>\n<\/i><\/b><span style=\"font-weight: 400;\">When you put away the shorts and swimsuits and shift out of bikini season, it\u2019s common for motivation to \u201cfall back\u201d with the clocks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The seasons have to change (unless you live near the equator) &#8211; so you have to figure out ways to<\/span> <span style=\"font-weight: 400;\">not let your fitness goals go into hibernation mode!<\/span><b><i>\u00a0<\/i><\/b><span style=\"font-weight: 400;\">Pumpkin spice lattes are only here for a limited time, but getting into shape isn\u2019t seasonal! <\/span><i>It&#8217;s a year-round commitment!!<\/i><i>\u00a0<\/i><\/p>\n<p><span style=\"font-weight: 400;\">Combining Sculpt Nation supplements with V Shred&#8217;s diet and training programs is a great way to get a head start on keeping those winter pounds at bay this year.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><strong>This combo has helped tens of thousands of happy customers reach their goals faster and easier!<\/strong><span style=\"font-weight: 400;\"><\/span><\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8991\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/burn-sp-review-keira-01.jpg?resize=1080%2C1350&#038;ssl=1\" alt=\"\" width=\"1080\" height=\"1350\" \/><\/p>\n<p style=\"text-align: center;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8992\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/musclebuildingstack-sp-review-ryan-01.jpg?resize=1080%2C1350&#038;ssl=1\" alt=\"\" width=\"1080\" height=\"1350\" \/><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8993\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/burnpm-sp-review-Danielle-01.jpg?resize=1080%2C1350&#038;ssl=1\" alt=\"\" width=\"1080\" height=\"1350\" \/><\/p>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">(<\/span><\/i><b><i>Click <a href=\"https:\/\/sculptnation.com\/products\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a> now and use code: LABORDAY for 40% OFF &#8212; <\/i><\/b><i><span style=\"font-weight: 400;\">Prices will go back up after Labor Day weekend!)<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If statistics are correct, most people reading this can expect to gain anywhere from 5-7 pounds once summer comes to an end.\u00a0Yikes!&#8230;<\/p>\n","protected":false},"author":129,"featured_media":7461,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[25,33,38,27,45,43,46,44,42,26,18,29,35,28,55,20,40,30,34,21,1,41,23],"tags":[7407,7397,6406,6428,6237,6426,6175,6161],"yst_prominent_words":[6682,6670,6668,6676,2462,6675,6679,2466,5953,5508,5952,6677,154,6683,6691,6678,6674],"class_list":["post-7422","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-build-muscle","category-cardio","category-diet-plans","category-fat-loss","category-for-energy","category-for-men","category-for-muscles","category-for-weight-loss","category-for-women","category-get-toned","category-goals","category-healthy-lifestyle","category-hiit","category-increase-energy","category-motivation-tips","category-nutrition","category-nutrition-tips","category-strength-building","category-stretching","category-supplements","category-uncategorized","category-vitamins","category-weight-loss","tag-fitness-tips","tag-health-tips","tag-sculpt-nation","tag-sculpt-nation-supplements","tag-stay-healthy","tag-supplements","tag-v-shred","tag-vshred"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/09\/AdobeStock_339857608.jpeg?fit=9742%2C5792&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-1VI","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7422","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=7422"}],"version-history":[{"count":37,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7422\/revisions"}],"predecessor-version":[{"id":8997,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7422\/revisions\/8997"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/7461"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=7422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=7422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=7422"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=7422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}