It’s dark, you’re layered up like a Michelin man, you can see your breath in the air and you’re not entirely sure if your toes are still there because you can’t feel them. Yep, training in winter can be brutal. But if we’re keeping it real, winter can also be the excuse that people are looking for to skip their sessions or eat the hot chips. This may seem a little harsh, but trust me, I’ve been doing this for 17 years and I’ve heard it all before. More often than not the people that don’t get results in Winter are the same people who are saying it’s too hot in Summer. So with this in mind, I wrote this article to give you some practical tips on how to make things easier but also to ruffle a few feathers of those of you that go into hibernation when the temperature drops.

Excuse: ‘It’s too hard in winter.

My answer: You need to change your attitude. If you think you can’t get results in Winter because too many things are against you then guess what? You won’t.

Excuse: ‘It’s too hard to eat healthy when it’s cold.

My answer: You put on weight when you overindulge in comfort foods, it has nothing to do with the weather. You don’t need to eat cold salads in order to eat well in the cooler climate. There are endless healthy options that are hearty too. Think soups, healthy curries, modified pastas and veggie bakes.

Excuse: ‘It’s raining.

My answer: I think my dad sums this up best when he says ‘humans don’t rust’. Get some wet weather gear and get on with it. Excuse: ‘I don’t want to work out outside.

My answer: We’re living in 2018. There are thousands of indoor options. From doing my 28 program in your lounge room, to spin classes, f45, Pilates, the list goes on. Try a few things until you find something you genuinely enjoy.

Excuse: My next goal isn’t until Summer.

My answer: Why?

The best way to ensure you’re in shape for summer is to make sure you don’t go backwards during winter. Doesn’t train for Summer, train for life. Winter isn’t an excuse to take a break. It’s an opportunity to push yourself to be the best that you can be and will test your determination, consistency and commitment. You’ll never achieve your goals if you keep setting them back. So, write your goals down, keep them somewhere you can see them every day and let them push you through winter so you head into spring two steps ahead.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.