Your Winter Fitness Survival Guide

Hi! I’m so glad you’re here.

Winter is here and that can make it more challenging to stay consistent. There’s less sunlight, busier schedules, and roads that make getting to the gym feel like an Olympic event.

However, that doesn’t mean we can’t work around this for our health!

Here is a guide to 3 key elements to help stay healthy throughout the winter.

1. Some Vitamins You Shoulder Prioritize

• Vitamin D - Due to the lack of sunlight, it’s best to make sure you are getting your vitamin D in. It’ll help you with your energy, mood, and immune system.

• Omega 3s - Whether it’s helping your heart health, reducing inflammation, or helping keep your joints feeling good when it’s cold, omega 3s will help you out

• Zinc - A vital tool in helping strengthen your immune system, especially since colds tend to be more common with the season.

One last thing you should prioritize but it isn’t a vitamin is water. The cold brings dry skin, and just overall dehydration, therefore prioritize your hydration.

2. Organizing Your Workouts

When the weather makes schedules unpredictable, the key is simplicity and consistency.

Option A — 3-Day Split (Busy Weeks)

• Day 1: Upper Body Strength

• Day 2: Lower Body Strength

• Day 3: Full Body

Option B — 4-Day Split (When You Have the Time)

• Day 1: Upper Body A

• Day 2: Lower Body A

• Day 3: Upper Body B

• Day 4: Lower Body B

Both options are going to make you progress while saving time for all the other winter activities.

3. Activity Outside the Gym

We do have to account for the times that the roads are just… filthy.

So here’s some activities you can do to stay active inside the comfort of your own home.

• 10-minute indoor walks after meals

• At-home mobility sessions for hips, back, and shoulders

• Push-ups, Squats, Pull-ups (if you can)

Simple activities but effective for when you are locked indoors!

Small choices, done daily, will carry you through the winter stronger, healthier, and more confident.

Interested In Coaching?

I have a few spots opened up for anyone who is tired of feeling ‘stuck’ in their body.

If you’re ready to take the next step in caring about your fitness/health, book a call with me through this link below