Finding It Hard to Work Out in Winter? Here’s How to Make It Way Easier

Dark mornings, colder days and the natural desire to hibernate in winter can make exercise harder to do. Our bodies shift with the seasons, and winter tends to feel like a slower season than summer. But here is the thing. Exercise is one of the best things you can do to support your energy, immune system and mood through winter.
So instead of stopping altogether or giving up working out, we just need to take a different approach to make it easier and work with our bodies, meeting them where they are at during the chillier months.

1. Warm Up Properly (Always important but especially key in winter!)

Telling yourself as soon as you hit the gym floor you’ve got to start lifting? Yeah, that’s gonna create some resistance! Instead, give yourself 5–10 mins to not only warm up your body, but also your mind. Ease yourself into movement, especially as the cold can make our muscles more tense!

Some mobility exercises to warm up your joints, a few mins on a cardio machine at a 6 out of 10 intensity (so chill enough you could still hold a convo) are a great way to make working out feel easier — both during the workout and mentally before you go. Because you know you have some time to adjust to getting into movement.

2. Fuel Before You Move

Another one that is always important! But when energy is lower in winter, we need to be extra mindful of this one. Some fast-digesting simple carbs 30 mins–1 hour before (a banana, dried fruit, half a bagel, some yoghurt and berries) will give your body a boost of energy into your bloodstream.

Get this in you, put on a banging tune, and by the time you hit the gym? You’ll be feeling energised enough to get your workout done.

3. Refuel for Recovery and Energy

What you eat after your workout matters just as much. When you exercise, you’re using up energy stores in the body. Energy stores that need to be replaced if you’re going to recover, feel energised enough for your next workout, and not get brain fog and hit a wall.
So post-workout, focus on carbs and protein. Ideally in a 2:1 ratio (e.g. 60 grams carbs : 30 grams protein). Protein alone won’t replace those energy stores you’ve used, so don’t skip this! Unlike before a workout (when you want quick-digesting carbs), aim for more complex, slower-release carbs (rolled oats, quinoa, sweet potatoes, beans).

4. Work With the Season, Not Against It

It’s completely normal for your energy to shift over winter. So work with this, not against it. Most people focus just on the exercise, the time they are in the gym. But you actually adapt and get stronger when you recover. The gym is the stimulus for change, recovery is about giving the body what it needs to heal, repair and rebuild.

A simple way to do this is to spend a few mins at the end of your workout doing some deep breathing and stretching. This shifts the body from the stress response of exercise into the ‘rest, digest and repair’ parasympathetic nervous system, moving you into a place of recovery faster so your body can bounce back quicker.

5. Have a Plan (That Meets You Where You’re At)

One of the biggest energy leaks is decision fatigue. Figuring out what to do and wondering if it’s the “right” thing. Too often I hear from people that they don’t know what to do so lift a weight or two, then head over to the cardio machines and just do that for half an hour then leave.

And that feeling of ‘what the heck am I supposed to do and is it even working?’ is not very motivating.

So it’s fair you’re finding it hard to keep going!
If this is you? Then Nourish & Move is for you. A personalised 8-week workout program delivered via a super easy to follow app with me as a coach in your pocket the whole time!

☀️ Easy to follow videos for each exercise so you’re never wondering ‘Am I doing this right?’

☀️ A program created for you and your goals so you’ll know the effort you’re putting in is being invested in the right things.

☀️Weekly check-ins and messaging with me means you get support, accountability, encouragement and guidance the whole 8 weeks.

And the best part? (Yes, it gets even better!)

Nourish & Move is designed with recovery in mind to support your energy and overall well-being. Mobility and breathing warm ups, stretching and relaxation cool downs and pre and post workout nutrition reviews to make sure you’re properly fuelling & recovering from your workouts. So only will you get fitter and stronger, you’ll be lifting your energy and mood too!

Want to stay consistent with your workouts this winter?
Get a plan that works with your body — not against it.
Learn more here → Nourish & Move