Your ‘Winter Arc’: How to stay on track this winter

by Bronte Holding

Winter is nearly here, and if you’re feeling the urge to swap gym sessions for cozy blankets and hot chocolate, you’re not alone. When the weather gets colder and the days get shorter, motivation tends to take a hit. But winter doesn’t have to be the time when you fall off track!

Think of it as your Winter Arc—the season where you quietly put in the work, build strength, and come out the other side stronger, fitter, and more confident. Let’s talk about how to make winter your season of growth!

 

 

1. Reframe winter as your "training season"

In movies and anime, the main character always has a training arc—that phase where they grind in silence, only to come back stronger. Winter is your training arc.

❄ Mindset shift: Instead of seeing winter as a setback, use it as a time to build consistency and discipline. No one is watching, and that’s a good thing—because when summer comes, they’ll be asking how you did it. Use this as a chance to lock in and focus on yourself bestie! 

 

 

2. Adjust your goals (without losing progress)

Your fitness goals might need some tweaking in winter, and that’s okay. Instead of focusing solely on aesthetics, shift your focus to strength, endurance, and habit-building.

🔥 Winter goal ideas:

  • Hit a new strength PR (because quiet gyms in winter = fewer people watching, less gym anxiety).

  • Focus on progressive overload—getting stronger each week.

  • Improve mobility and recovery so you move better year-round.

 

 

3. Hack your motivation (so you actually want to train)

Let’s be real—motivation dips hard when it’s dark and cold. Instead of relying on motivation, create systems that make working out automatic.

💡 Winter motivation hacks:

  • Warm up your workout clothes: Throw them in the dryer for a few minutes before heading out. Game changer.

  • Invest in cute cold-weather gear: Aesthetic gym fits make a difference. Get a cozy hoodie or a matching set that makes you want to move. Plus, nothing says ‘locked in baddie’ like training in a full tracksuit set 

  • Set a winter challenge: 8-week strength cycle? 30-day movement streak? Give yourself something to work toward. Our 30 day Jumpstart June challenge was designed just for this! (more on this below) 

 

 

4. Fuel your body for energy & warmth

Winter cravings are real (hello, comfort food season), but instead of fighting them, work with them. This could even be a great time to enter a building phase if you are someone who naturally tends to eat more when it’s colder. 

🍲 Energy-boosting winter foods:

  • Protein-packed soups & stews – Warm, nourishing, and great for recovery. Also super easy to make in bulk for meal prep! 

  • Warm oats with protein powder & nut butter – The perfect winter breakfast.

  • Dark chocolate & almonds – A little indulgence that still fuels you.

☕ Hot Tip: Add warm drinks to your routine! Herbal teas, matcha, or even a protein hot chocolate can help curb cravings while keeping you cozy.

 

 

5. Make indoor workouts fun 

Some days, the thought of going outside is just nope. Instead of skipping your workout (if you train outdoors) or hot girl walk, have a backup indoor routine ready.

🏡 Winter-friendly workout ideas:

  • Follow a YouTube workout – Pilates, HIIT, or strength training from home.

  • Try a new class – Hot yoga, barre, or boxing to shake things up.

  • Get a jump rope – A simple, effective way to get cardio in without leaving your house.

  • Hit the gym for a treadmill hot girl walk if it's too chilly outside 

 

 

6. Remember: your health should be a year-round thing 

Your health and fitness isn’t something you should only start caring about when the weather warms up. The people who stay consistent during winter are the ones who thrive when the warm weather hits.


👑 Your Winter Arc recap:

  • Shift your mindset—winter is your time to build.

  • Adjust your goals to focus on strength & consistency.

  • Hack your motivation with warm clothes & fun challenges.

  • Eat for energy while still enjoying cozy foods

By the time summer rolls around, you’ll be looking back at this season as the time you leveled up.

P.S. If you’re ready to lock in this winter - we’ve got just the thing! Join us for our Jumpstart June challenge and get 3 months ahead in 30 days! 

  • 30 day mini challenge starts June 1st - June 30th

  • New challenge specific training program

  • Weekly tasks and themes to help re-focus on your goals

  • Accountability to get through winter

Find our more + secure your spot here https://coaching.trainwithsoph.com/


Love TWS coach Bronte x 

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