How to stay on top this winter

Exercise in the morning

Exercising first thing in the morning not only leaves you feeling energised for the day ahead but it will help to wake up your body and prepare your mind. If you exercise in the evening after a long day you run the risk of finding an excuse not to do it!

Remember you don’t need to break any records if you are just starting out, heading out for a walk first thing in the morning is a great place to start, then when you feel ready just do a little more. I have some great tips on how to get started here

Buddy Up

Training with a friend is a great way to keep yourself accountable during this time of the year. It’s all too easy to hit the snooze button on the alarm when it’s just you. But when you have committed to a session with a friend you won’t want to let them down. My top tip is to text each other on a Sunday evening with the planned sessions for the week ahead and lock them in there and then.

Make sure you are getting enough vitamin C

The cold weather is here but unfortunately so is the flu season. Of course you can dose up on medication but you may be surprised to know there are certain foods that are packed with some of the vitamins your body needs that may help you avoid those coughs and sneezes this flu season.

Vitamin C helps the body to heal, acts as an antioxidant, and is also important for our skin and bones.

Green leafy vegetables should be included into a healthy diet at any time of the year but it’s particularly important to add these in during the colder months if you’re not already doing so. Some of my favourites include spinach, broccoli, and peas (frozen are my preferred choice in case you were wondering). All are very cheap and in abundance at this time of the year. My Winter Warmers has more inspiring winter recipes to help keep you Fueled this winter.

Other foods that get my thumbs up are grapefruits, oranges and berries, such as blueberries, strawberries and blackberries. Again frozen is a great idea as they are cheap, last for months and you can add them to a breakfast smoothie for a Vitamin C hit first thing in the morning. This is one of my favourite breakfast smoothies for that Vitamin C hit!

Here’s a 30 minute body weight training session to kick start your week

Complete each of the following exercises for 30 seconds, resting for 30 seconds between. Aim to complete 5 rounds in 30 minutes.

  • Straddles
  • Bear crawls and push up 
  • Prone reach outs 
  • Side plank raise 
  • Staggered push up 
  • Knee tucks 
  • Half Hindus with knee lift 

For more quick workouts using your body weight, check out my 12 Week Fuel and Fitness Plan.