fitness

Affirmations. Vision Boards. Mantras. Crazy talk, right? Or so I thought before an especially grueling cycling class. Midway through class, our Equinox instructor started chanting, "Stronger. Faster. Better," over and over again into her mic. I instantly found myself annoyed at her repetitive chanting, but as the intense intervals kept coming my way, I started to really hear what she was saying and found myself pushing through the proverbial wall like never before.

Fitness motivation isn't an easy commodity to come by, especially on days when the mind is riled by negative thoughts. Goals suddenly take a backseat, and before you know it, you've cut your workout short, slowed your run to a walk, or maybe stopped yourself from even leaving the locker room. In moments like this, be your own life coach and give yourself an internal mantra to help move past any obstacles. Picture yourself crossing the finish line, or repeat one of these motivational fitness quotes to yourself until you actually start to believe it. Quieting negative talk with a more upbeat soundbite might be all it takes to get you moving again.

How have you pushed through negativity when working out?

If you're forgoing the comfortable temperatures of your gym this Winter, that can mean dealing with a lot of snow, ice, hail, rain, and sleet. Winter running has just as many challenges as running in extreme heat, but with the right gear, you'll stay warm, dry, and comfortable.

Your comfort level depends on many factors, including how fast you're running, how comfortable you are in the cold, and how long your run is, so your perfect Winter outfit may differ. However, below are good rules of thumb for dressing for Winter running, whether it's in snowy, freezing conditions, or slighter warmer temps.

When It's 32 Degrees or Below

• Start off with a wicking bra and a wicking tank. We love Ibex sports tops since they are made of comfy, breathable, and natural merino wool.
• Pull on a long-sleeved midweight baselayer shirt made from either non-itchy merino wool or polyester.
• Slip on wicking socks that go up to your knee to keep your calves warm. Lightweight ski socks do just the trick; many, like these Smartwool PhD Snowboard Light Socks ($24), are made of a natural and synthetic blend that keeps your toes warm without too much bulk.
• Wear warm running tights on your legs. Try these Under Armour cold-weather compression leggings ($50).
• Over the long-sleeve shirt, wear a fitted wind-stopping softshell like this one from Cloudveil ($200).
• Running gloves or liners will protect your hands.
• Wear a lightweight hat so your head doesn't get too sweaty.
• On cold days, wear a fleece neck warmer. It will keep your neck and chin warm while also helping to prevent burning lungs.
• Facial sunscreen and lip balm with SPF are both musts, as are sunglasses to protect your eyes. Snow reflects the sun's harmful UV rays and the light bouncing off the snow can be blinding.
• Water-resistant but breathable running shoes help make snowy or rainy conditions bearable for your feet. These Pearl Izumi Seek IV WRX trail-running shoes ($130) are made just for bad Winter weather. Wearing gaiters over your calves will keep your ankles and legs dry when the snow is deep.
• When it's icy, slip on a set of Yaktrax Run straps ($40) on your running shoes to give you more traction and prevent slipping on hard snow or ice.

When It's Above 32 Degrees

If temperatures are chilly where you live but haven't hit that freezing mark, you still need to dress for the weather. But while all of the above are Winter essentials in snow country, layering that much on your body in 40-degree weather can lead to a sweaty, uncomfortable run. Dressing like it's 20 degrees warmer than it is will help ensure you don't over-layer. With that said, here are some guidelines for those (relatively) warmer Winter runs.

• Dress in layers, but leave out the insulating middle layer. Depending on the temperature, you may want to stick with a thin moisture-wicking shirt (go for short-sleeved if you are running for a long time and temperatures are 40 degrees or higher) and lightweight zippered jacket that you can easily take off when your body temperature rises. Look for a waterproof thin windbreaker with vents to keep you dry and comfortable if it's raining, and choose a jacket with zippered pockets as well to stash any headgear or gloves when you warm up.
• If it's windy, you probably will need running tights to help insulate your legs from the chill. If there's not a lot of wind, regular fast-drying pants should work.
• If you find that hats trap too much heat while you run in warmer Winter weather, look for ear-covering headbands that keep your ears warm while preventing overheating. This Athleta Reflective Run headband ($19) is perfect for non-freezing temperatures. If it's raining, a lightweight, waterproof baseball cap will help keep water out of your eyes.
• Rainy winters call for shoes that protect your feet, so look for shoes that have as little mesh as possible for your wet Winter runs. Trail runners work perfectly; just be sure to wear non-cotton moisture-wicking socks and avoid puddles as much as possible.
• Gloves are still important in above-freezing temperatures, since cold weather can chill your extremities and cause discomfort while you run. Go for thin, wind-resistant gloves without the bulk, and stash them in your pockets after you warm up. These Mountain Hardwear running gloves ($40) are a soft and windproof solution to freezing digits.
• Sunscreen and lip balm with SPF are still a good idea, even if you're running under cloudy skies. The sun's UV rays can pass through clouds.

Have any tips to add? Share them with us!

Whether you're easing into running, in need of some recovery cardio, or are pregnant, mixing walking with jogging is a great exercise. It's less jarring to the joints but still gets the blood moving.

This 60-minute walk-jog workout alternates between walking briskly and jogging slowly. Keep reading if you're looking to burn just over 300 calories for your next treadmill workout.

If you're a runner but an injury, illness, or pregnancy caused a brief hiatus, it's tempting to start up like your old self again. To avoid injury, it's best to take a few weeks to ease back into your running regimen. Once you're able to walk a full 30 minutes with comfort and ease and your doctor has given you the go-ahead, follow this quick four-week plan to get back up to speed within a month.

Each day, begin with a five-minute warmup before jumping into the workout, followed by a five-minute cooldown. If you're using a treadmill, set the incline to one to help prevent shin splints. Run at a moderate pace during the running intervals, and walk briskly during the walking intervals. This is a basic plan, so feel free to modify this schedule to meet your needs.

Make sure you get the most out of a stationary bike for the entire hour you spend pedaling. You've shown up, you're dedicated, but not exactly sure how to push things further? Here are some tips to maximize your indoor-cycling workout and improve your performance even after you let go of the handlebars.

Get up, stand up: Since you aren't on a stationary bike for travel, take advantage of the stability and stand straight up. Make sure to engage your core, and put as little weight as possible on the handlebars. Give yourself more resistance and prevent the risk or knee injury by keeping your weight over the hips and bicycle seat.

Increase your resistance: Help sculpt your lower body by turning up the resistance to mimic an uphill ride. As you pedal, keep your foot parallel with the ground and push down through your heel while also maintaining a consistent cadence. For a more intense session, see if you can do short interval bursts during your uphill ride.

Listen to your body: Your neighbor might be going a mile a minute, but you don't know their fitness level, how much resistance they're working with, or their individual training plan. It's important to listen to your own body when challenging yourself. If you don't feel like you're exhausting your muscles, as you should, go a little faster. But be sure to scale back if you find that you're going too hard.

Engage your core: It's so simple to do and easy to forget. If you engage your abs, you not only provide better posture for your ride, but you burn more calories. This is a win-win situation. If the intervals feel too tough to multitask at first, start by engaging your core during the water breaks when you sit back in the saddle. Eventually you will be able to increase your core activity for the whole hour and might find yourself using them more in your everyday life.

Finish with protein: Noshing on lean protein after your workout can help speed up muscle recovery and prevent soreness, which means there are no excuses for missing your workout the next day. Make sure to eat or drink a protein-filled snack within 30 minutes of getting off the bike.