Shaping Up: The three habits you need for a healthier winter

The darker mornings make it harder to get up. The darker evenings make it tempting to head straight home and get comfortable. Winter has a way of slowing people down without them even realising it.

But with a few simple habits you can stay healthy, keep your energy levels up, and feel more in control right through the season. These habits are not complicated and you do not need fancy equipment or expensive foods. Small daily actions can make a massive difference. The three habits I always come back to at this time of year are sleep, movement and nutrition.

Good sleep is the foundation of a healthy winter. Most people know they should sleep well, but very few actually protect their sleep routine. When the nights get darker earlier your body naturally wants more rest. If you fight that tired feeling with late nights and too much screen time you wake up feeling groggy and unmotivated. Try to get to bed a little earlier. Keep your phone away from your bedside. Give yourself time to unwind before you sleep. When you improve your sleep everything else becomes easier and your mood improves too.

Movement is the next key habit. When it is cold outside people often move less, but this is when your body needs movement the most. Exercise boosts your energy levels and helps clear your head. It also keeps your joints and muscles strong through the winter. You do not need long workouts every day. Even a ten minute walk, a short workout at home, or a quick gym session will lift your energy. The important part is staying consistent. Once you get moving you feel more motivated and you want to keep going.

Nutrition is the third habit that can transform your winter. Many people reach for comfort food when the weather changes. There is nothing wrong with warm meals but it is easy to slip into heavy and processed foods without noticing. Try to base your meals on simple ingredients like vegetables, lean meats, wholegrains and hearty soups and stews. Keep your protein high and drink plenty of water. Your body still needs hydration even when it is cold. If you eat well you feel fuller for longer and you avoid the afternoon slump that is so common in winter.

These three habits work together. Better sleep means you have more energy to move. More movement improves your motivation and mood. Better nutrition helps your body recover and strengthens your immune system. When you focus on these habits you go into winter feeling stronger instead of feeling like you are slowing down.

If you need support with building these habits our group sessions at East Coast Fitness are a great place to start. The community atmosphere and simple workouts make it much easier to stay consistent even on the cold days.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

WORKOUT

Winter wake up superset circuit

A strong start to the day can help you stay motivated through the winter months.

This quick 10-minute workout pairs exercises together to get your legs, upper body and core working. It is simple, effective and great for boosting your energy.

You can view a video demonstration of each exercise on the East Coast Fitness Facebook and Instagram pages.

I advise a light warm up before you begin, and a gentle stretch afterwards.

How it works.

Each superset has two exercises.

Do 30 seconds of the first exercise, then 30 seconds of the second exercise.

Rest for three seconds then move to the next superset.

Keep cycling through all three supersets for 10 minutes.

Superset 1 • Squats • Lunges

Superset 2 • Press Ups • Tricep Dips

Superset 3 • Plank Hold • Mountain Climbers

RECIPE

Winter warning chicken and vegetable stew

INGREDIENTS (serves 2 to 3) • 1 tablespoon olive oil • 1 onion diced • 2 carrots sliced • 2 celery sticks sliced • 2 cloves garlic crushed • 2 chicken breasts chopped into chunks • 1 tablespoon tomato puree • 400 ml chicken stock • 1 teaspoon paprika • 1 teaspoon dried thyme • Salt and pepper to taste • Optional handful of frozen peas

METHOD

Heat the oil in a large pan on a medium heat.

Add the onion, carrots and celery and cook for a few minutes until they soften.

Stir in the garlic and chicken and cook until the chicken starts to brown.

Add the tomato puree, paprika and thyme. Stir well.

Pour in the stock and bring to a gentle simmer.

Cook for around 20 to 25 minutes until the chicken is cooked through and the vegetables are soft.

Add peas at the end if you want them. Season to taste and serve warm.