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TITIKAxME | Winter Motivation Tips with Adele Cavaliere

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TITIKA Active reached out to our Fitness and Nutrition Expert Adele Cavaliere for something we could all use a little help with: Winter Motivation Tips! Read on below to see how you can fuel your workouts and ultimately feel your best.

Baby its cold outside! 

And, even for the fittest of people, following a fitness regime can be a challenge this time of year! The change of weather shouldn't be a time that your fitness plans hibernate—especially with all of those holiday treats around! With the right attitude and a mix of exercises, the colder weather can be an opportunity to rev-up your workouts, get creative and even rekindle your love of fitness!

Are you ready to take advantage of the season’s natural power to boost your workout? Try these tips to guide your workout routine this season…

 Fuel your workouts with healthy food. Fall in love with flavorful foods that are produced during the autumn season. This is the time of the year to enjoy honey, turmeric, ginger, squash, sweet potatoes, apples, pears, beets and pumpkin, and a ton of other foods loaded with the nutrients you need to maximize your productivity during your workout. Turmeric in particular has gotten a lot of attention lately. Its active ingredient is curcumin, a powerful antioxidant. I love putting a fresh piece of each in my morning smoothie, but you can also enjoy them in a warming cup of deliciously spiced tea! Here’s my favorite, super easy recipe:

Directions

Bring 2 cups of water to a boil, and had ½ teaspoon each ground ginger and ground turmeric. Reduce to a simmer and let it be for 10-15 minutes. Strain, add honey to taste, and enjoy twice daily. Yields 2 servings.

Try a Seasonal Detox. Try a season detox cleanse including fresh fall fruits and vegetables that will help keep your immune system healthy, ward off seasonal colds, and prepare your body for colder months. If you’re opting for a cleanse, include more gentle, low-impact aerobic exercises such as yoga, Barre, Pilates, jogging, walking and swimming to get the body moving and the lungs breathing deeply.

Skip the sofa until you've completed your daily workout! Change from your work clothes directly into workout wear —when you get home. Can’t make it to the gym? No problem! Stock up on resistance bands or look up in-home workouts. Whether you follow a workout video or invest in a few pieces of fitness equipment or even just use your body weight for a killer workout, exercising at home can be a convenient (and fun!) solution to staying on track.

Here’s a quick workout routine you can do from pretty much anywhere:

— 15 squats with bands

— 15 push-ups

— 15 goblet squats with bands

— 15 lying leg raises

— 15 seconds of high knees

Dress for success! With the right gear, it's almost never too frigid to work out. Because moisture on your skin evaporates and pulls much-needed heat from your body, the key is to dress so that you're protected but you don't get soaked with sweat. You’ll want some new clothes and/or shoes to help you get outside, or into the gym - this will help you look better while working out, but more importantly, it will provide you with the proper apparel to face the cold.

 

Take up a winter sport. From skiing to skating, there are many great options that burn calories and put a whole new look on your cold-weather workout plans. By trying something new, you reignite your motivation for fitness, cold weather and all! Whether it's indoor soccer, a boot camp class or even skating lessons at a local arena participating in a regular activity is a fantastic way to stay accountable during the change of season.

Goal Hunt! If you don’t have a set training goal, or have been slacking off with the one that you made, it’s time for a change. Whether you want to build muscle, put up better numbers or get faster, set a reasonable goal and make it as specific as possible.Once spring rolls around, you won’t have to start the process of working out again! 

Get Motivated! Making the commitment to workout with someone, whether it’s a friend or personal trainer, often forces a different, increased level of effort in your training. If you’re exercising with someone else, that means you’ll have to keep to more of a set schedule (no more putting off the gym until it’s so late you decide to bag it), you’ll be motivating each other to reach farther limits and you’ll probably have a much better time getting fit than you’d have alone.

Stay up to date with Adele here:

INSTAGRAM: https://www.instagram.com/adele_cavaliere

TWITTER: https://twitter.com/adelecavaliere?lang=en

WEBSITE: www.adelecavaliere.com

AMAZON: https://www.amazon.ca/21-Days-Detoxify-Your-Life/dp/146211525X

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Sizing Chart
SIZE CHART (INCHES)
TITIKA SIZE BUST WAIST HIPS EUR UK JAP AUS
00 XXS 31.5 23 - 24.5 31 - 33 30 0 1 2
0 XS 32.5 24.5 - 25.5 33 - 35 32 2 3 4
2 S 33.5 25.5 - 27 34 - 36 34 4 5 6
4 S/M 34.5 27 - 28 35 - 37 36 6 7 8
6 M 35.5 28 - 29 36 - 38 38 8 9 10
8 M/L 36.5 29 - 30 37 - 39 40 10 11 12
10 L 37.5 30 - 31 39 - 41 42 12 13 14
12 XL 39 31 - 33 40 - 42 44 14 15 16

 

Sizing Guide - ModelBUST 

Measure the circumference of your chest. Place one end of the tape measure at the fullest part of your bust.  Wrap it around (under your armpits, around your shoulder blades, and back to the front) to get the measurement.

 

WAIST

Measure the circumference of your waist. Use the tape to circle your waist (sort of like a belt would) at your natural waistline. which is located above your belly button and below your rib cage.

 

HIPS

Measure the circumference of your hips. Start at one hip and wrap the tape measure around your rear, around the other hip, and back to where you started. Make sure the tape is over the largest part of your buttocks.

 

INSEAM

This is the distance from the uppermost inner part of your thigh to the bottom of your ankle.

 

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