Take care of yourself to ward of illness, and to have the energy and motivation to be active:

1. Sleep — seems like a no brainer, but it can be hard to get enough quality consistently.

2. Hydration — at least 64 oz/day on very active days 80 oz+

3. Lots of nutritious food in general and also pre, during and post-workout quality nutrition.

4. Flu shot

5. Recovery & relaxation — at least 1 day/week rest from moderate to intense activity.

6. Layered warm clothing that allows you to move properly for outdoor activity.

Mix up your routine:

1. Make the transition from summer/fall activities to new pursuits that can be done in colder weather.

2. See below

Stay active when you are inside:

1. In-person and online fitness classes

2. Work with a trainer in-person or online

3. Join a fitness, recreation, or community center

4. Set up recurring outings/innings to be active with a friend or group of people

5. Join an activity group (e.g., through Meetup)

6. Get fitness equipment and/or build a home gym

7. Fitness programing and videos (e.g., YouTube)

Set goals and test them to see if they are realistic:

1. Make goals specific (e.g., be able to do 10 push-ups).

2. Make goals small (several smaller goals can be steps towards a larger goal).

3. Set 1, max 2 fitness goals at a time.

4. How will the goal be measured?

5. How will you achieve the goal (step-by-step breakdown)?

6. Scheduling when throughout your week you will be working towards the goal and use of reminders to help you.

7. How realistic is the goal based on the above material (rate 1–10, less than 8 rewrite to be more realistic or change the goal entirely)?

8. Test out the goal for a set time-period to see if it is realistic (e.g., 1–2 weeks).

9. Pick a timeframe to accomplish the goal.

10. Once the goal is accomplished, create a plan to maintain the goal (if goal maintenance is important to you).