Get out of your winter slump

By Emma Scholtz

Getting ready for spring, cleaning up the diet, getting your body moving! Rinse off those chilblains, people; it’s time to power up for spring and rid ourselves of the winter blues! Grab a cup of green tea. Let’s discuss the most important things to remember when applying ourselves to healthy living!

If you’re anything like me, winter has been glorious, and your pants are also fitting a little too snugly! Am I right, or am I right? As a fitness professional with over ten years’ experience, I’d like to confirm that this is most of us. It is typical for habits and routines to shift in the colder seasons. The consequence is generally weight gain, decreased regular movement, more hearty (higher calorie) meals and less motivation/discipline to action healthy habits.

The great news is we can quickly implement key points when transitioning back into the warmer months and boost our health and confidence! Let’s break it down to five fundamentals to consider.

1. Move

The benefits of daily movement will not only transform your body internally and aesthetically; they will also discipline your mind and give you a physical outlet to release stress, anxiety, and depression. The trick to remember when staying consistent every day is that any movement is great! 30 minutes of movement is manageable without over-committing and complicating daily scheduling. This can include low, moderate, or high-intensity options. Anything goes when it comes to movement because anything is better than nothing! I recommend committing to daily walks if you’re battling to get started. As your fitness and consistency improve, you’re ready to invest in a coach or training contract.

• Nourish

Let’s start with the basics that will serve anybody well, whether you have health conditions, want to lose weight, or just want to feel improved vitality. Three colourful meals per day are your starting point. Stick with lean proteins (chicken & seafood), unrefined carbohydrates (grains & vegetables), and healthy fats (nuts, seeds & avocado). Choose the options you enjoy most and focus on including all of these on your plate—half a plate of colourful vegetables & unrefined carbs. 2/3 of the leftover half should be protein, and the lowest percentage should be healthy fats. This way, you cover all your macronutrients in the correct portions. Remember, nourishing your body effectively is imperative, especially when exercising. This will support the health of your hormones, digestive system, muscle recovery and weight management.

• Mindfulness

Prioritising our mental health is wildly underrated, and as a professional who works with people all day, every day, I can tell you that it  will change your life. I see it with my clients, and I want to encourage you not to overlook this. Ten minutes of daily mindfulness should be mandatory. This can include anything you enjoy, brings you peace/relaxation, and is easy to execute. Things such as journaling, breathing techniques, listening to an uplifting podcast, practising self-care, or just taking a moment to unwind are all things I recommend to my clients. Don’t overthink this, and don’t overcomplicate it. Commit to 10 minutes of “you time” each day! Filling your cup will allow you to be more impactful.

• Rest

This is primarily directed at parents or very busy people. 7-9 hours of sleep per night can sometimes seem crazy, but science has shown that this is optimal for general health. Create an environment each night in which you can feel relaxed and comfortable. You need to prioritise winding down effectively, as this will allow for deeper and more restful sleep. Some easy hacks to implement in your homes are turning off bright lights, stepping away from work, silencing digital devices, avoiding stimulants, and having a relaxing bath/shower routine. Stick with the basics and notice the improvement in your sleep.

• Accountability

There are two power accountability hacks that I recommend you to try. Firstly, have an action plan! Failing to plan is planning to fail, so let’s schedule our workouts and meal prep, block out time for mindfulness and set alarms for bedtime. The next thing you need is an accountability partner. This can be a coach to guide you, a friend, or a partner with whom to do this. Having someone checking in on you or guiding you honestly makes all the difference. It will also impact everyone involved positively. Help is handy and something to celebrate, so make it happen!

If we all apply ourselves to these fundamentals 80% of the time over the spring season, we will not only feel a significant improvement but also perform our daily tasks more effectively, feel more energetic and look like a whole snack! Thank you, and you’re welcome!