Are you struggling to get out of bed with these cold mornings?  
Do you sit for most of the time while you're at work?
Is the option of a hot pie more appealing than a cold salad?
 And is it just too much effort to go to the gym or do physical activity after work?
You find most your excuses include, It's to cold.
It's easier to cook bad foods.
I don't want to get sick and get a cold.
I don't have the time. It's too dark.
It's raining.
I can't be bothered.

It's time to wipe those excuses because there is an answer for all of them. Hate it when your kids back chat you? Now it's time to back chat your excuses.

With these cold winter months it is easy to fall off the track as far as your health is concerned. As the saying goes many grow that extra winter coat. Then by the time summer approaches many freak out and go on a strict diet to get that summer body, which many don't end up sticking to.

It doesn't have to be like that. It is much easier and fun to stay healthy and active the whole year through. By making small changes and encouraging yourself and people around you, you will find it's not that hard. It will be rewarding not only to yourself but to your workplace as well because you will be more productive.

Eating:

Does your work have a weekly morning tea? Encourage people to bring in healthy food or healthier options. Some ideas could be a fruit platter, yogurt dip, carrot, celery and capsicum sticks, zucchini slice, fruit sewers and veggie muffins.

Prepare! Prepare! Prepare! Write a healthy weekly meal plan. Know all the ingredients you need and go shopping in preparation for the week ahead. Know everyday what you're going to have and prepare it that morning or the night before. If it's not in the cupboard, fridge or freezer you can't eat/cook it. And after all you don't have time to go shopping during the week.

Take snacks and your lunch to work with you. If you have food at work with you to eat you won't have the temptations of other foods. Keep a bag of unsalted mixed nuts in your handbag/esky/lunchbox as they are easy to snack on wherever you are.

Exercise:

 Have your workplace encourage you do physical activity. Go for a walk around the block for 10 minutes during morning and afternoon breaks. Eat your lunch outside if possible and go for a walk during your lunch break, this can include window shopping!

Take your sports clothes to work with you and get changed at work if possible. That way you can go straight to the gym or for a walk from work. You don't have to go home and won't be distracted by something at home.

The best time to do physical activity is in the morning before breakfast. It will get your metabolism going and give you a positive attitude for the day. Rug up when walking outside during winter, wear a beanie, scarf, gloves. Maybe invest in some thermal wear or skin's, these will prevent injures and keep you warm.

If you struggle to commit to doing exercise then do it with a friend. Plan to meet up and go for a walk or go to the gym together. This way you have to go otherwise you're letting your friend down. It's also a great chance to catch up on all each other's gossip. Another idea is to go to a gym class. Most classes are for 1 hour and when you're having fun that hour will go really quick. It is always a great way to meet new people and have everyone encouraging you.

When you're healthy you're happy. When you're happy you're productive. Everybody benefits!