Winter Wellness Guide
Stay Strong, Energised & On Track This Winter
🌿 Why Staying Well in Winter Matters
Winter can be tough — the days are shorter, it’s colder, and it’s easy to feel low on energy, pick up the sniffles or lose motivation altogether. But it doesn’t have to be that way! This year, get ahead of the winter slump by making a plan. A few small, consistent choices can go a long way in keeping you healthy, happy, and feeling great all winter long!
Winter can be tough — the days are shorter, it’s colder, and it’s easy to feel low on energy, pick up the sniffles or lose motivation altogether. But it doesn’t have to be that way! This year, get ahead of the winter slump by making a plan. A few small, consistent choices can go a long way in keeping you healthy, happy, and feeling great all winter long!
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💪 5 Ways to Boost Your Health This Winter
1. Get Moving – Even if it's 15 Minutes Movement helps boost your immunity, reduce stress and brightens your mood. → How? Try a brisk walk in the sunshine, a short at-home circuit, or join a group training session at the park. 2. Nourish Yourself with Nutrient-Dense Foods Focus on colourful veggies, whole foods, and natural sources of vitamin C, D, zinc and probiotics. → How? Think citrus fruits, leafy greens, sweet potato, garlic, turmeric, and yoghurt. Try out our Knockout Immunity Soup recipe below! |
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3. Stay Hydrated
Even in cool weather, dehydration weakens your immune system. Up your water intake to stay hydrated (and keep your skin from drying out!).
→How? Sip on warm herbal teas or water with lemon. If you can't fathom skipping your morning coffee, try filling up your coffee cup with water as you boil the jug - tell yourself you have to drink all the water in the cup before you fill it with coffee. This really works!
4. Prioritise Sleep & Stress Reduction
Stress + poor sleep = lower immunity and higher cortisol.
→ How? Stretching before bed, practicing deep breathing, getting daily exercise, creating a regular bedtime routine and most of all, removing screens from your bedroom, are all really impactful things you can do to improve your sleep and lower your stress levels.
5. Keep Your Training Habit Alive
Staying consistent = stronger immune system + better mood + long-term results.
→ How? If you struggle to find the time or commitment to exercise, find someone to keep you accountable. Find a local personal trainer and have them come train you at your home or local park to eliminate excuses - read more about training with us here.
Even in cool weather, dehydration weakens your immune system. Up your water intake to stay hydrated (and keep your skin from drying out!).
→How? Sip on warm herbal teas or water with lemon. If you can't fathom skipping your morning coffee, try filling up your coffee cup with water as you boil the jug - tell yourself you have to drink all the water in the cup before you fill it with coffee. This really works!
4. Prioritise Sleep & Stress Reduction
Stress + poor sleep = lower immunity and higher cortisol.
→ How? Stretching before bed, practicing deep breathing, getting daily exercise, creating a regular bedtime routine and most of all, removing screens from your bedroom, are all really impactful things you can do to improve your sleep and lower your stress levels.
5. Keep Your Training Habit Alive
Staying consistent = stronger immune system + better mood + long-term results.
→ How? If you struggle to find the time or commitment to exercise, find someone to keep you accountable. Find a local personal trainer and have them come train you at your home or local park to eliminate excuses - read more about training with us here.
💬 Want help staying consistent this winter?
Let’s make your health a priority – together.
📞 Book a free 15-minute call or book your PT here.
Let’s make your health a priority – together.
📞 Book a free 15-minute call or book your PT here.
🥣 Recipe: Knockout Immunity Soup
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Immune-boosting, gut-friendly, and perfect for cosy winter nights.
Ingredients (Serves 4)
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🥄Method:
- Heat olive oil in a large pot. Add onion and garlic, sauté for 2–3 minutes until soft.
- Stir in carrots, zucchini, and sweet potato. Cook for 5 minutes.
- Add turmeric, cumin, paprika and lentils. Stir well to coat everything.
- Pour in bone broth or stock. Bring to a boil, then reduce to a simmer.
- Cover and simmer for 15 minutes, or until vegetables are tender and lentils have softened.
- Season with salt and pepper and add lemon juice to your liking.
- Serve hot, garnished with parsley and a wedge of lemon on the side.
TOP TIP: To up the protein, add cooked fish or chicken pieces!
🥣 Creamy Tahini-Lemon Drizzle for Soup
Ingredients:
- 1/4 cup tahini (well-stirred)
- 2–3 tbsp fresh lemon juice (adjust to taste)
- 1 garlic clove, minced (or grated)
- 1–2 tbsp warm water (for thinning)
- 1 tbsp olive oil (optional, for silkiness)
- 1/2 tsp ground cumin (adds warmth)
- 1/2 tsp maple syrup or honey (balances acidity)
- Salt, to taste
- Freshly cracked black pepper (optional)
- Optional: pinch of smoked paprika or chilli powder for a hint of spice
- Whisk together tahini and lemon juice. It may thicken or seize up—that’s normal.
- Add garlic, cumin, and maple syrup, whisking to combine.
- Slowly add warm water, 1 tablespoon at a time, whisking until smooth and pourable (or to desired consistency).
- Season with salt and black pepper.
- Drizzle or dollop onto your hot winter vegetable soup. Swirl in for flavour and presentation.
- Optional garnish: Sprinkle with herbs (parsley or coriander), chili flakes, or dukkah.