Stay In Shape This Winter

Written By. Stacey Rogers.

Winter is the time of year that tends to send many (not all) people into hibernation, buried under piles of warm, fuzzy blankets, hot drink in hand and watching endless Netflix. And don’t get me wrong, there is nothing wrong with that – lazy evenings in are great! But don’t let the winter weather be an excuse to slip out of a regular exercise routine.

Yes, staying in shape over the colder months can be challenging and take a little more dedication, but it is definitely not impossible! Read on to find out how you can stay in shape this winter.

Exercise Regularly

There is no reason your gym regime prior to winter has to change as soon as the cold weather sets in. If you are a morning gym goer, make life easy when you get up in the morning and the night before set out all your clothes, have your lunch packed and bag ready for the next day. Then all you have to do in the morning is get dressed, have something to eat and head out the door. If you like to train in the evening, instead of coming home after work where the call of the couch generally gets the better of most, go to the gym straight from work. Yes, you have to be a little more organised but you will feel 100% better for moving your body than sitting on the couch thinking about going to the gym.

Find A Gym Buddy

Having a training partner or someone you go to the gym with is a way of keeping yourself accountable. Your actions impact on someone else, so if you are struggling to get to the gym, find a gym buddy! You can even set goals together!

Buy New Gym Clothes

Look good, feel good! Who doesn’t love new gym clothes to motivate them to go to the gym! Invest in a new gym outfit to help you stick to your winter exercise regime.

Workout At Home

Not feeling the gym, or can’t face the cold weather? Work out at home! The options are endless.

One thing I like to do is grab a deck of cards and assign an exercise to each suit. Then, one at a time I flip the cards. The suit tells me which exercise to do and the number on the card tells me the number of reps. An example could be…

  • Hearts – Burpees
  • Spades – Push Ups
  • Diamonds – Sit Ups
  • Clubs – Body weight squats

Try it for yourself. I can guarantee by the time you reach the end of the deck you would have had a pretty awesome workout!

Boost Your Diet

Just like any other time of the year, eat plenty of nutrient-rich vegetables, high quality protein, and healthy fats to help you stay in shape over the winter months. Including fermented foods, such as sauerkraut, is also a great idea as these provide healthy bacteria for your gut which not only aids in digestion and nutrient absorption but can also support immunity. Zinc is another nutrient that is important for immunity. Red meat and poultry are your best sources.


Virtually every system in your body relies on water. Staying hydrated in winter is just as important as it is any other time of the year. Keep hydrated by carrying a drink bottle with you when out and about and having a water jug on the bench when you are at home. You can work out how much water you need each day by multiplying your body weight by 0.40mL.

Vitamin D

Vitamin D is vital for our body, mood, brain health and immune system. Make time each day to go outdoors into the sunshine during your lunch break and on the weekends. To help maintain optimal vitamin D levels you may need to supplement with vitamin D during the winter months.

Sleep Well

Lack of sleep is all too common these days with many people falling short of the desired 8 hours per night. Sleep is your body’s time to recover and regenerate. Make sleep a priority. Have a pre-sleep routine, switch off electronic devices and get some shut eye.

These are just some of the ways that can help you stay in shape over winter. You might have your own to add, but if you are struggling, give these a go and have yourself feeling amazing! By not letting you regular exercise regime become non-existent, you are already ahead of the game when it comes to spring!


Coach Stacey Rogers

Strength Coach & Nutritionist

(m) 0400 855 685

(e) stacey@shredded.com.au

(w) shredded.com.au

(fb) https://www.facebook.com/staceyteamshredded

(ig) @staceyrogers01

(blog) staceyrogerspt.wordpress.com

Are you looking to achieve an even better you? Do you want not look good but feel great too? Contact me today and I will get you started on your journey towards your health and fitness goals.

Stay In Shape This Winter