• Simone Winsch

Beating the Winter Blues



There is no denying that after a hot summer spent outside enjoying all that our beautiful country has to offer, that the return of the cold weather, dark nights & cool mornings can make it hard to face the day, let alone stick to your morning workout.

This is all well and good in small doses, as nothing says recharge; better than a good sleep in & relax on the couch after a hard day’s work. However, prolonged changes in ones behaviours can quickly break any positive habits you may have spent the summer months creating, without you even realising it.

“Breaking a habit means that you break the link between the behaviour and the reward it provides to you” Whitebourne. So if your positive habit was to go for a walk, your reward would be your body receiving the endorphin's it needs to help increase your mood and make you feel better. So if you suddenly replace that time with sitting on the couch, your body will look for other sources, such as comfort foods to achieve the same feeling of reward.

So how can we stay motivated during the cooler months to ensure we continue to feel good and stay active? We have put together a few simply ideas to help keep that positive mindset & beat the winter blues.


Get some sun: A sunny day not only makes us feel like heading outside, the sun provides the body with a natural source of Vitamin D which the body needs to help absorb calcium and stay healthy. The sun also helps the body boosts its levels of serotonin, aka... the Happy Hormone!!! That not only helps boost your mood, but also helps suppress your appetite, hence why you tend to feel hungrier in winter, opposed to on a nice hot summer’s day.

Sunshine also helps to ease muscle and body stiffness, and help improve your immune system which is definitely a key benefit during the cold & flu season.

And you don’t need to be outside all day, studies suggest that spending as little as 5- 15 minutes, 3 times a week is all you need to see the benefits the sun as to offer. So cover up and head outside!


Exercise: We all know that exercise is good for us, it helps the body create endorphin's which help to reduce stress, fatigue and generally make us feel better. But when getting up early for your morning run or trip to the Gym might just seems to hard… look for other fun and easy ways to incorporate exercise into your daily routine.

Grab some friends, family or some work buddies and get them to join you, as nothing says motivation more than support. Go for a walk, a ride or simply take the kids to the park. Get off the bus a few stops earlier and walk to work, or take the stairs instead of the lift will all help to get that extra bit of exercise in your day, boost your energy levels & make you feel better.

If you have kids (or even if you don’t!) why not throw on some music and have a dance! There is no better way to get the heart racing, whilst having some fun and even boost your motivation while doing the house work. Best of all you don’t even need to leave the house.


Tasty winter food: Food tends

to be one of the main downfalls most of us have when it comes to over indulging during the cooler months. We tend to spend more time inside, sitting around & often this means we want to eat more. Comfort foods filled with sugars, fats and refined flours are a great way to give you a quick high, but usually leave you feeling horrible once the high wears off.

So why not take the opportunity to find some new tasty recipes that won’t add those unwanted kilos to your waist line? One thing we love to do in our house, is using what ingredients we have on hand, do a quick online search to see what new recipe ideas we can come up with. You will be surprised with what you can come up with a little inspiration.

Check out this month’s super easy One Pot Hearty Beef Stew recipe and make sure you sign up to our mailing list and Facebook page for more great health meal options.

But don’t forget, everything in moderation! It is OK to treat yourself every now and then. By doing so you are more likely to stick to a healthy eating plan then if you don't. As like anything, if you say you can’t have something, your body will just want it even more which often leads to us over indulgence.


Try new things: The cooler climate opens up a world of new and exciting things to do. Fun runs and community challenges are in full swing so it is easy to find something to suit your individual needs.

At Just in Fitness services we have teams entering many exciting events including, The Bridge to Brisbane, Stadium Stomp and the Twilight bay run to name a few and we are always looking for people to join our teams, best of all you do not have to be a current client to join the fun. We also offer special training days leading up to the events so you can meet the team & get ready for the events. So make sure you contact us & follow us on Facebook for more information.


Stay social: As humans we are not designed to go into hibernation like bears during the cooler months, even though it is often an attractive option.

Nothing gets us down more than locking ourselves away from the world. Organise things to do and places to go with your friends, family and co-workers is a great way to get yourself out & about, as nothing gets the mood going better than a good laugh with friends. Why not jump on the train or ferry and head into the city or Southbank for a great day out.


Don’t over sleep: the cooler weather makes it oh so temping to stay under the covers, but sometimes too much sleep can actually make you feel worse. Try to keep to your normal sleep schedule, getting up at the normal time will not only ensure you feel better, but also allow you time to fit those extra things into your day.

Ultimately a healthy mind = a healthy body!

So keep active, get out and about and make the most of the cooler months as they won’t last forever…

Don’t forget if you are looking for a fun way to get your weekend started, there is no better way than starting the day with a good workout. So if you haven’t already tired our Free Saturday Community Fitness class, grab some friends, your family and come check out. All ages and fitness levels welcome.

#Winterblues #Motivation #Stayhealthy

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