Let’s be real: staying on track with your health goals in winter can feel like pushing a boulder uphill... in the rain... before coffee. The mornings are darker, the doona’s warmer, and that post-work pasta feels way more appealing than a workout or a big bowl of salad. I get it, because I feel it too. But if you’ve found yourself stuck in a bit of a rut this season, here are some gentle (but effective) ways to reconnect with your energy and support your body without guilt, overwhelm, or perfection.
To help us navigate the chilly season with more ease, we caught up with Certified Nutritionist Heidi Rose. From mood-boosting nutrition tweaks to movement that actually feels good, keep reading our blog to find out more about her go-to tips to help you feel more like you again this winter.
RECONNECT WITH YOUR WHY
When motivation dips, discipline alone doesn’t cut it. That’s where your why comes in. Not the “I should lose 5 kilos” kind of why… but something deeper.
Maybe it’s:
- Wanting more energy to show up for your kids
- Feeling confident heading into the festive season
- Simply wanting to stop feeling meh every Monday
Write it down. Keep it somewhere visible. On those cold mornings, it’s the reminder that can help you lace up the runners or choose the soup over the snacks.
WARM FOOD IS SOUL FOOD
You don’t need to eat cold salads to be “healthy”. In fact, warming, nourishing meals often work better in winter.
Try things like:
- Slow-cooked stews or curries (extra points if you add in a scoop of Happy Way Flavourless Protein Powder for an extra boost!)
- Chicken and veggie soup or with lentils or barley (hers’s a link to my go-to chicken soup)
- Roasted root veggies with herbs and olive oil and choice of protein
When you focus on whole, comforting foods, it’s easier to feel satisfied—and you’re less likely to snack out of boredom or craving.
HYDRATION ISN'T JUST A SUMMER THING
We tend to forget to drink water in winter. If that’s you, try herbal teas, hot water
with lemon, or warm veggie or bone broth. A little mug on your desk can go a long
way to help you feel clear-headed and energised.
Happy Way also offers a range of products that make staying hydrated and nourished in winter a little more fun like their Protein Water and Hot Choccy. They’re great options for those days when plain water just isn’t cutting it, and you want a little something extra to sip on.
MOVE YOUR BODY
Movement isn’t about burning off the weekend (that’s so Heidi 2012). It’s about
building the energy, strength, and confidence to show up for your life.
Here are a few ways to make movement easier to stick to:
- Join a local run club – Being part of a group makes it easier to show up, even when it’s cold or you’re not feeling your best.
- Book into a hot Pilates or yoga class – Warm studio, guided movement, and a chance to reset both physically and mentally.
- Join a community-based gym or small group training – Knowing someone’s expecting you can be the gentle nudge you need to show up (especially on those dark, chilly mornings).
- Go for a walk and call a friend – Moving your body and connecting with someone you love? Win-win.
- Dance around your kitchen while dinner cooks – Yep, this counts too. Movement doesn’t have to be structured to be beneficial.
ADD MORE GREENS & COLOUR TO YOUR MEALS
If you’ve been with me for a while, you’ll know I’m all about getting most of your nutrients from whole foods, fresh fruits, veggies, and wholesome meals. That’s always the goal. But let’s be honest, some days life gets busy, energy dips, or the fridge is looking a
little bare.
On those days, it’s about making it easier, not perfect:
• Add a handful of baby spinach to your morning smoothie
• Sauté greens to go alongside your bolognese or curry
• Stir frozen veggies into soups or stews
• Keep fruit handy for snacks or to sweeten breakfast
And for a quick nutritional boost on the days where food prep just isn’t happening, I
love adding a scoop of Happy Way Super Greens Powder to my smoothie. With
ingredients like barley grass, spirulina, and spinach powder, it’s a simple way to add
more variety and colour to your day.
Some days showing up for yourself might be a slow-cooked stew and a gym class. Other days, it might be saying no, resting, and sipping tea.
Be kind to yourself.
You’re doing better than you think.
Stay warm & well,
Heidi x
Certified Nutritionist (BHSc)
Sponsorship Disclosure: This blog post is sponsored by Happy Way. The content provides general nutrition information and does not constitute a product endorsement or individual health advice.
Disclaimer: This post reflects general nutrition information based on current evidence and my professional experience as a Certified Practising Nutritionist. It is not a substitute for individualised health advice. Please consult a qualified health professional before making changes to your diet or supplement routine, especially if you have existing medical conditions or take medications.
