Beat the Winter Blues: 8 Tips to Stay Healthy and Motivated as the Seasons Change
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As the days grow shorter - and colder! - it’s easy to let your nutrition and exercise routines slip. Darker mornings make it harder to get out of bed, miserable weather turns those lunch-time walks into a questionable endeavour, and cold, early evenings make you want to head straight home to get cosy after work, skipping the gym altogether.
Getting out for a walk is a bit easier when there's a little guy begging you to take him out!
On top of this, 20-40% of people report feeling ‘winter blues’ - and feeling down is a perfect storm for abandoning healthy habits and caving into the temptation to hibernate and rely on comfort foods.
Personally, I’ve already felt that shift over the course of September. Catching the evening sun whilst walking the dogs has made a dramatic U-turn to donning the wellies and raincoat and bracing the storms. Motivation has dipped, and cravings are higher than usual. Yes, I’m human, and I struggle with these things too - which is exactly why I love coaching (as well offering tips through my blog posts and free resources, of course!)
On top of the weather changing, that little voice in the back of my head has started creeping in to remind me that we’re nearly in the final quarter of the year, and what have I got to show for it? I haven’t reached my goals, and there’s no point now because there’s only 3 months left…and even as I type this out, I’m struck by how ridiculous it sounds. What’s so different about October through December than any other 3 months of the year that we’ll write it off so easily?!
So, if you’re feeling the onset of winter blues, your motivation has taken a nosedive, or you’re questioning whether there’s much to be accomplished as you round out 2024, this blog is for you.
I’m bringing you 8 expert tips to guide you through this seasonal transition - helping you keep momentum up whilst embracing the cosy atmosphere and taking care of yourself holistically.
Psst: throughout this post, you’ll find not-so-hidden gems of free bonus content for you to download and put into practice immediately, so make sure you read all the way through!
Let’s get into it!
#1: Create a routine
Before we get down to the nitty gritty - the actions you need to take to stay healthy and motivated right now - we need to recognise that the actions are only going to have a significant impact if you’re doing them consistently.
Rather than just saying ‘I’m going to [walk 8k steps] daily’, you need to establish a routine that sets you up to actually DO this.
If your current routine involves zero walking, and you don’t have a plan for exactly when and where you’re going to fit it in, you’re going to fail at the first hurdle.
Instead, you might plan a morning routine that includes a 10 minute walk around the block, plan to park a little further from work to add another 10 minutes at the start and end of your work day, and plan a lunchtime walk - ensuring you bring suitable footwear and a coat so bad weather doesn’t fumble your plans - and, ta-dah, you’ve now created a plan which can become your routine, that actually enables the habit to happen consistently.
I’m using walking as an example here, but this applies to any action or habit you’re trying to establish!
Mornings are particularly important with routines, because they set the tone for the entire day. You can grab my FREE Workbook here, which takes you step-by-step through creating YOUR perfect morning routine - and make sure you read this accompanying blog post to get the most out of it!
#2: Get outside
If you happen to be looking out the window right now and seeing rain pouring down, thinking ‘ugh’... I get it.
Getting outside when it’s cloudy and rainy doesn’t have all the same benefits of full sunlight exposure - but it does have some!
Spending time in nature, breathing fresh air (especially if you’re cooped up inside with the windows shut and heating on as temperatures plummet) and getting what sun you can on your skin can do wonders for your physical and mental health.
Even though it’s a bit of a struggle to convince myself to get going, I’ve been donning my waterproof and wellies and treating these walks as a bit of an adventure. It can feel quite cathartic, especially when followed up with a hot bath or shower.
With that said, even if you are getting outside regularly, with limited daylight at this time of year in the UK, and wrapping up warm limiting how much sunlight your skin is exposed to, the Department of Health recommends supplementing with Vitamin D in the autumn and winter months. 10 micrograms (μg) per day is the recommended dose - or 400IU*. Many vitamin D supplements - such as this one - contain more than this.
Vitamin D is a fat soluble vitamin, so be sure to consume it alongside food that contains healthy fats to ensure proper absorption. Not sure what foods to go for? No problem - check out this blog post to find out.
*You can find the UK guidelines for vitamin D supplementation here.
#3: Create a mood-boosting environment
You know that feeling of pulling the covers back to an instant chill that makes you want to cocoon in the comforting warmth of bed? How about your alarm going off when it’s still dark…and as winter goes on, that darkness extending into your commute?
These things can sap our energy and drain our mood - so here’s a few ideas to get ahead by adapting your environment to embrace the autumnal vibes…
Consider using a light therapy lamp during your morning routine - not necessarily blasting your eyes with it the second you wake, but putting a ‘SAD lamp’ on whilst you’re going about your morning routine can help you feel more energised, with the light signalling to your brain that it’s daytime. I recommend one such as this one, which has adjustable brightness and light temperatures to ease you into wakefulness.
Have a cosy item of clothing at your bedside to get into in the morning, aiding your transition out of bed (I love my giant fleece hoodie!)
If you can, set a timer for the heating to switch on for about 30 minutes before you wake up - again, making it easier to pull yourself out of bed.
Consider adding some decorations, lighting, and scents that help you embrace the season - some scented candles and dimmable lights can go a long way in turning a space from dark and dreary to cosy and festive
#4: Re-invent comfort food
Hearty, warm meals don’t need to be avoided - rather, it’s important to find foods that you enjoy eating, as you adjust from summer into autumn and winter not only with the foods you feel like eating, but also what foods are available.
Many traditional comfort meals aren’t exactly conducive to providing you with balanced nutrients, plenty of protein, and giving you the energy to keep up your workout routine.
Meal prep is my secret weapon for sticking to my nutrition targets whilst embracing comfort foods. In particular, stews, curries and other one-pot recipes such as chilli and bolognese are perfect for batch cooking and freezing. This makes it super easy to get straight home from work, the gym, or that chilly walk, and have a warming, balanced meal on the table in less than 10 minutes!!!
Grab my FREE Freezer Meal Prep Guide right here if you want to try the exact recipes I make time and time again. Top tip: make meal prep more enjoyable by setting aside dedicated time for it, putting on your favourite podcasts or music while you cook, and even getting your partner or family members involved.
Experimenting with warming drinks like herbal teas, homemade chai, and even hot squash is another great way to consume something comforting without packing in 100s of excess calories. I tend to switch up my breakfast at this time of year too - opting for warm porridge instead of cereal with milk for my pre-training carbohydrates!
#5: Explore indoor exercise options
Being realistic, it’s unlikely you’ll spend as much time outside being active as you would in the warmer months. There might be times when the weather’s so bad it’s actually not safe to head out - either for a walk or even getting to the gym in the car. There’s already been gym closures due to flooding this month, for example!
So, if you’re finding yourself less active outside of your usual workout routine, here’s a few ideas to keep your body moving purposefully from home:
Follow along with online workout videos or live-streamed classes
Experiment with bodyweight exercises or invest in versatile home equipment such as resistance bands, kettlebells and an exercise mat
Practice yoga or pilates for strength, flexibility, and mindfulness
Consider a walking pad - I use this one and it makes it really easy to get a bit of movement in at any time of day. For how much use I get out of it, it’s well worth the investment!
If you’re in a bit of a rut with your gym-based training, why not check out our workout programmes to reignite a spark of motivation and get you working towards a goal?
Looking for something more personalised, plus the accountability to go alongside it? I have a handful of 1:1 coaching places available - learn more here, and apply right here.
Questions? Get in touch.
#6: Leverage social support
You don’t need to add to the challenge by trying to do everything all by yourself. Friends, family, gym buddies and coaches form a vital support network that you can turn to for accountability, motivation, and keeping things fun!
Here’s a few ideas for leveraging that support:
Participate in fitness challenges such as #walktober that I’m hosting in October, with the aim of providing group accountability to keep moving through these colder, shorter days.
Commit to certain training times with a friend, head to gym classes, or join a local sports club.
Join online communities or coaching memberships such as Performance Macro Coaching, where we’ll work together to set goals and macro targets, keeping you on track with weekly check-ins + more!
Ready to start? Click here and use code WINTERBLOG for £20 off your first month!
#7: Be mindful with technology use
Editing content rather than doom-scrolling whilst doing some active recovery!
Technology can be a blessing and a curse. On the one hand, following the wrong accounts on social media, doom-scrolling, and feeling addicted to our phones can be detrimental to mental health, and have a knock-on effect on physical health too.
Hopping on your phone first thing in the morning (something I discuss in this blog), and exposing yourself to the blue light and excess of information up until you close your eyes isn’t helpful.
BUT we can absolutely use our technology to help us, whilst being aware of screen time, and being selective with what accounts we follow and interact with. Here’s a few ways your phone can help you…
Use apps to track things like food and water intake, activity, sleep and menstrual cycles.
Set reminders for movement breaks throughout your day, as well as any other habits you’d like to implement
Create playlists that energise you during workouts, and get you singing along whilst you’re cooking
Discover podcasts and audiobooks that offer insight, motivation and practical advice on topics related to health
Mindfully consume social media that makes you feel inspired, empowered, and that provides you with knowledge and tips to make the changes you want to - such as my Instagram, Facebook and TikTok pages
Access workout programmes - such as our Squat, Runners Strength, and First Pull Up programmes - complete demonstration videos, instructions, and the ability to log your workouts and track your progress
Communication with your coach - hi, that’s me! - when you’re a 1:1 coaching member, or Performance Macro Coaching member!
#8: Prioritise self care
It’s not all about the grind and the hustle. Rest and decompression is just as important. Whether it’s self-care activities, or inner work on your mindset, any changes you want to make will require taking care of yourself if you want them to last.
Whilst I’ve offered lots of tips in this post, and I’m here to motivate you to work hard towards your goals, I’m also here to remind you to be realistic and self-compassionate in the process.
Celebrate progress, no matter how small. Sometimes, just maintaining the status quo rather than slipping back into old habits is progress in itself!
Set short-term goals - in particular process goals rather than outcome goals, that allow you to focus on what you’re in control of - and acknowledge and reward yourself when you meet them.
Practice gratitude and appreciation for your body as you are now, and towards yourself for working on your health.
Share your successes with your support network - and me! - for an added boost!
Schedule regular relaxation time - such as reading, meditation, journaling, stretching, or just some good old TV if that helps you switch off and unwind. Allow yourself this rest rather than feeling guilty over it!
Make plans so you have things to look forward to
I’m using #walktober as part of my self-care - because sometimes self-care means switching off and going into ‘potato mode’, but other times it does mean pushing past a bit of a hurdle - like getting those wellies on - to do something that is going to make you feel better as a result. Want to join me? Head over to my Instagram and turn on post notifications, or shoot me a DM!
A final note…
I hope this post has given you a roadmap for navigating the seasonal change and staying ahead with your nutrition and fitness goals. Some of these you may have tried and others will likely be new. Either way, there should be enough for you to dig in - and remember, you don’t need to try and do all of it at once!
Wellness is a personal journey. It's about finding sustainable habits that work for you and make you feel good, especially during the challenging winter months.
From your environment, to your habits, to your nutrition and workout routine, pick one thing that you could make a start on today, right now, even. How about creating your perfect morning routine with my FREE workbook? Or grabbing my FREE Meal Prep guide for nutritious, high-protein recipes that you can batch cook and freeze?
Let me know in the comments, or pop me a message on socials to let me know what you’re picking!
Want to work with me?
From one-off instant-access workout plans, to macro coaching, to intensive bespoke 1:1 coaching, I have a range of options covering both nutrition and training to suit any budget and goal. Learn more here, or get in touch and I’ll be happy to answer any questions personally.
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