Fighting the CHILL factor!*

Friday, 3 June 2016, By Alicia Jovcevski

Winter.. The only season that is undoubtedly the easiest time to allow the cold to be your excuse to putting on the extra kilo's & letting the blanket monster take over.

There's no denying it, being healthy, fit & strong always requires effort & discipline but throw in no more day-light savings coupled with single digit temperatures & you've got yourself even more of a battle to contend with.

BUT! What if I told you the one secret to keep you pushing towards those health & fitness goals & even achieving or maintaining that summer body during winter?

Well here it is….DON'T CHANGE A THING!  You need to grit your teeth & acclimatise to it.

Everything you have done during every other month of the year, you need to continue doing throughout winter. There are no excuses! Why undo weeks or even months of hard earned sweat & good nutrition just because the weather changes?
If you continue to do what you already know during winter, when the warmer months finally start to creep back in, you've already got that bikini body ready to go!

Here are my simple tips to having your 'summer body' all year round!

  • Set your alarm ONCE. Never snooze!
    Do not hit the snooze button! Get out of bed as soon as the alarm goes off. It's so much easier to hit snooze & stay in a nice warm bed, so if you remove the option, you have no option but to get up!
  • Exercise/train early in the morning if you can!
    Instead of avoiding the cold, embrace it!
    No one wants to come home from work in the dark & then have to put their gym gear on & drag themselves out of a warm house to go & train.
    Morning cardio or PT sessions are key!
    Doing your cardio or PT in the morning means you can then come home & have a nice warm shower & your daily workout is done for the day!
    On a clear night in winter, the morning produces some of the most amazing sunrises. Get out amongst it & just rug up!! If it's raining, don't let that deter you, just wear a spray jacket & take an umbrella.
    It sets you up for the whole day. It's like an active meditation!
  • If you have to train at night time come to a Group Class!
    If you can't manage an early morning workout, let us keep you accountable to your cardio requirements & come along to one of our evening group classes.
    Your Trainer just needs to add this to your training plan & they can check-in & make sure you turn up!
    There is no thinking required, just a fun & solid workout, giving you some "me time" before you go home & finish your day.
  • Eat comfort food but at the right time!
    There is absolutely nothing wrong with eating more wholesome, hearty type meals when it's cold but it needs to be in moderation & timed right.
    We upload fabulous seasonal recipes onto Vision Virtual Training & also our Facebook page each week for you to try & enjoy.
    Pumpkin, Spinach & Ricotta Pie, Mini Shepherd's Pie & Salmon Kedgeree to name a few are all fabulous comfort food type meals that are great for everyone in the family to enjoy, but you always need to remain mindful of the timing of these more carbohydrate dense meals & the quantity.
    TIP: Make these meals in bulk & eat for lunch instead of dinner!
  • Make sure you are still drinking lots of water! Here's how..
    While the thought of drinking loads of water appeals a lot less when we are cold, it does appeal to our waist lines as drinking water triggers thermogenesis & causes our body's metabolic rate to speed up, meaning we burn more calories. Try sipping on some warm water with lemon throughout the day.

It only takes a second to turn a plain jug of water into something much more exciting. Chuck in a few handfuls of ice then try any one of these simple things:

Add a few slices of fresh lemon or lime.
Quarter an orange, squeeze in all of the juice, then toss in the squeezed quarters for color and extra flavour.

Mash up a handful of strawberries or raspberries with a fork then add to the jug and stir through.

Scrunch a handful of fresh mint in your hands to get the flavour going then add that to the jug with a squeeze of lemon or lime juice. If you're feeling a bit adventurous, add a few slices of cucumber too. It might sound strange, but it is seriously refreshing.


  • Make your snacks (morning & afternoon tea) something you look forward to!
    You need to enjoy what you are eating or it will not be sustainable.
    My most favourite meal of the day is afternoon tea, I love sourdough bread which I toast (not just because it's made from natural occurring yeast & bacteria in flour - which means it's the best form of bread you can eat & it is about as natural as you can get) but because it tastes fantastic & is so diverse!
    Try this: Ricotta Cheese with some home-made basil pesto with some sliced tomato & a little bit of olive oil drizzled over the top. Absolutely delicious! And super healthy!
  • Train for an event
    There is nothing like having a short-term goal to work towards to keep you focused & on track with your training. Winter brings with it a few classic events, such as the Sydney Harbour 5km & 10km Run, The Gold Coast Airport Marathon, Sutherland2Surf & City2Surf.
    There are a heap of great walking/running events to get the whole family involved in & winter is the perfect time for running training, too, because it's not too hot.


  • Reward yourself

When you reach your goal, reward yourself. Not with a big cheat meal, but with something special like a new gym outfit for your new body. There's nothing like working towards a goal, achieving it, and then spoiling you to say: "Well done me".


Sure, the winter conditions encourage eating more and doing less, but the foundation of motivation is based on two things. The first is having a goal or target to aim for. The second is clearly understanding the positive effects your actions will have on your life. Connect with these two forces and you will always be summer ready!

Alicia Jovcevski
Studio Owner


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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