Staying strong, consistent, and energised as we shift into the colder months!

As the cooler mornings roll in and the layers start to stack up, I know firsthand how tempting it can be to hit snooze, delay your workout, and let the chill take over your routine. It’s a natural shift, our bodies start to crave comfort and rest more than ever. But here’s the thing: the strength, energy, and momentum you built during the warmer months don’t need to disappear as the temperatures drop.

In fact, winter is one of the most important times to show up for your health, your mindset, and the goals you’ve been working so hard towards.

So today I want to share some practical tips (and a little tough love) to help you stay consistent, boost your immune system, and keep your motivation high as we transition into this new season.

1. Routine Is Your Superpower, Protect It

Think of your routine like a muscle. The more you flex it, the stronger it becomes, but the moment you stop using it, it begins to weaken.

The colder months bring extra challenges, darker mornings, busier schedules, and sometimes a dip in energy, but your routine is what will carry you through.

✅ Top Tip: Book your workouts into your calendar like appointments you can’t miss. Whether you train in person with me, follow your home program, or hit your steps outside, schedule it in, prep your clothes the night before, and just commit.

2. Support Your Immune System with Smart Daily Habits

Winter is cold and flu season, and if we’re being honest, nothing throws you off your training routine more than getting sick. That’s why it’s crucial to give your immune system some extra love right now.

✅ My go-to winter wellness boosters:

• Hydration: Yes, even when it’s cold! Dehydration affects energy and immune health.

• Whole foods first: Think warming veggie-rich soups, lean proteins, slow-cooked meals, and anti-inflammatory ingredients like turmeric, garlic, and ginger.

• Quality sleep: This is when your body resets and repairs. Aim for 7–9 hours each night.

• Supplement if needed: Chat to your practitioner about vitamin D, zinc, or vitamin C support if you tend to feel run down during the colder months.

3. Motivation Will Come and Go, Discipline Keeps You Going

Let’s be real, motivation isn’t always going to be there. Especially on frosty mornings when it’s dark and your bed is warm.

But that’s where discipline steps in. Discipline is built on the small daily decisions you make to show up, even when it’s hard. Even when you don’t feel like it.

✅ Mindset shift: Don’t wait to feel motivated, move first, and motivation will follow.

Some of my most powerful workouts have come from days where I really didn’t want to train. But I never regret showing up.

4. Move Your Body, Warm Your Soul

One of the best things about training in the cooler months? Once you start moving, you instantly feel warmer, more energised, and more clear-headed.

Training in winter isn’t just about aesthetics, it’s about:

• Boosting your mental clarity

• Keeping your body strong and mobile

• Maintaining your energy through shorter days

• Creating stability and routine when everything else feels a little chaotic

Your future self will thank you for every workout you show up for this season.

5. Reconnect With Your ‘Why’

When things get tough, always come back to your why.

Why did you start training?

Why do you want to feel strong and energised this winter?

Why is your health important to you?

Whether it’s being a stronger role model for your kids, managing stress better, supporting your hormones, or simply feeling good in your body, remind yourself regularly. Write it down. Stick it on your mirror. Keep it front of mind.

6. Build a Winter Wellness Toolkit

Here are a few of my favourite ways to stay grounded, motivated and well during winter:

• A good quality insulated water bottle (keeps water warm or tea handy!My am ladies will start to see me hold my morning tea during training hehe)

• A go-to playlist or podcast for winter walks

• Cosy activewear that makes you excited to move

• Regular catch-ups with your accountability buddy or group (our KPF community is here for that!)

• A few easy “reset” meals for busy days, think nourishing soups, one-tray bakes, or slow-cooker meals

7. Keep Showing Up, Imperfect Action is Still Progress

You don’t have to be perfect. You just have to be consistent. If you miss a day, don’t miss two. If your energy is low, scale back, but still move. If your week goes off-track, don’t wait for Monday, reset tomorrow.

The momentum you’ve created over the warmer months is still there. Let’s carry it through winter with intention, not perfection.

Let’s Do This Together

You are not alone in this shift, I’m right here with you, guiding you every step of the way. Our training doesn’t stop when the weather cools down. In fact, this is where we double down on building resilience, strength, and sustainable routines.

Let’s make this winter a season of strength, commitment, and self-care.

You’ve got this.

With love and motivation,

Kirst x