The Winter Arc – Silly Name for a Great Idea

There are very few social media fitness or health trends that are worth exploring. In general, social media – which is essentially an extension of conventional media - is filled with anti-science advice, quick fixes, and promises that sound too good to be true. But there is one that caught my eye a few years ago called The Winter Arc. Before you go look that up, I just want to say that at first I was put off because the trend is super popular in the Tik Tok Gym-Bro kind of space and I find that content unappealing. So, if you stumble upon that content and feel the same, just stick with me.

Like most people who live in Fernie, I love the summer here. But I feel like a bag of bones in October. The long days, high activity levels, shorter sleeps, bike races, and increased patio time mean I’m truly ready for fall when it arrives. Even if it just means I get to sit down. I genuinely look forward to a return to routine.

And in essence, that’s what The Winter Arc is about. At its centre, it revolves around taking advantage of the fall and winter season to build routines, habits, and make progress towards personal goals. And it all takes place over a very realistic time frame. The Winter Arc is not a 30-day thing, it’s October 1st through December. 92 days which is a duration that’s actually supported by behaviour change research. 92 days exceeds the 66-day mark which is when an action starts to feel natural.

The Winter Arc offers a chance to regroup, settle back into your routines, build new ones, and start making progress towards your goals well ahead of the new year. And this particular trend doesn’t define what your goals should be or how to get there. Which means it’s also an invitation to really think about what fitness and health goals are right for you. It allows time for you to do research and formulate a plan for how to work towards these goals. You get to decide what you want to do and how you will go about doing it.

Here are some common and simple Winter Arc Goals if you are looking for inspiration:

Hydration – Setting a water intake goal is a great place to start. It’s one of those habits that really empowers other healthy habits and it’s easy enough for almost anyone to do! Start your mornings with a full glass of water and then try to get in 8-10oz per hour for the first 10 hours of your day.

Meal Prep & Nutrition – Eating consistently on a schedule will make almost every aspect of your day feel better. Commit to three square meals per day, front loaded if you can (bigger breakfast, smaller dinner) and fuel appropriately around your training. By giving your body what it needs not just for training but for functioning during the day, you will be able to work harder and with more clarity and less fatigue.

Early to Bed & Early to Rise – Waking up a little bit earlier can help jumpstart your days during the fall and winter. It gives you more time for yourself before rushing into obligation. But to get up earlier, you have to go to bed earlier! Revamping your bedtime routine is the key to reclaiming your morning routine.

Journal, Read, Meditate – This time can also be used to mindfully slow down and get back in touch with your senses, your body, and your mind through parasympathetic activities that can help you rest and recover. Set a page goal, pick a meditation practice, or buy yourself a new journal! 

The most important part about picking goals is making sure you pick ones that you feel you can realistically achieve on the schedule you set out. When you set a daily goal, ask yourself how confident you feel on a scale of 1-10 that you can achieve that goal? If it’s less than an 8, make it easier. You want these kinds of goals to be slam dunks at first and then you can build and stretch your capacity once you have some consistency under your belt. Speaking of consistency, keep track of your progress and consistency by journaling or checking boxes on a calendar. Checking boxes on habits you achieve each day creates a visual reward when more tangible changes may be slower to arrive. And don’t be afraid to sign up for a race or event. Something like a weekly Zwift Racing group can get the competitive juices flowing which can be great for motivation.

Is the name “The Winter Arc” corny? Oh yes. It’s silly. But conceptually it’s quite good so I encourage you to give this structure a try in areas you feel compelled to work for the next 92 days or so. See how you feel when the new year rolls around!