Winter Workouts & Motivation

It can be hard to find the motivation to get up and exercise when the mornings are chilly and the winter sun sets get earlier and earlier, but it’s crucial not to lose the momentum established during those warmer months. That goes for exercise, diet, and mental wellbeing as well – don’t let the winter blues derail all your hard work!

Look on the bright side; Perth’s winter is mild and short, and when the cold snap ends you will look and feel fantastic knowing that little bit of effort kept you moving and eating well. Whether you are starting out on your journey to a healthier body and mind, or keeping up on your progress towards your goals, Adaptive Strength (formerly Box33) are here to help.

Here are some tips from our Perth personal training experts to get you through the winter:

Winter Workout Plans And Tips To Bust The Motivation Slump

  1. Commit To A Number Of Workouts Per Week

This might be committing to a set number of training sessions per week, getting outdoors with your partner, or going for a run after work. Scheduling your workout plan ahead of time makes the conscious decision to bail that much harder, so you are far more likely to show up and exercise.

If you don’t have a gym buddy, consider booking personal training sessions or signing up to a group fitness class with Adaptive Strength (formerly Box33).

  1. Be Prepared

Have your workout gear laid out by the bed so when you wake up you can step straight in to your gym shoes. Creating a workout ‘uniform’ or treating yourself to some new gear will tell your brain “I’m ready for this”, and motivate you to get out there.

Alternatively, keep a gym bag at work or in the car so when you knock off for the day you can head straight to Adaptive Strength (formerly Box33) instead of going home and facing the temptations of Netflix and the couch.

  1. Food Is Your Friend

In winter, it’s all too easy to reach for the dense, heavy comfort food; but there’s no reason comfort food can’t be healthy, hearty and nourishing. Swap the creamy pastas for pumpkin and coconut soups and dahls, packed full of good nutrients. Or try a warm sweet potato salad with healthy add-ons such as grilled chicken, quinoa and pumpkin seeds.

Being prepared is just as important with your meals. Having as healthy lunch ready to go means you are less likely to pop out for a sandwich, and you will feel much more energised all afternoon as a result.

  1. Love Yourself!

Mental motivation is often the biggest barrier to a winter workout. Give yourself a pat on the back and take a moment to appreciate your accomplishments when you finish an especially tough session. Changing habits can be hard but you’ll soon realise how good you feel when you brave the chilly morning and get to the gym. Hold on to the positive feeling of doing something good for yourself then use it as motivation next time!

When your motivation to exercise is lacking in winter, remember Adaptive Strength (formerly Box33) are here to help you hit your fitness goals. With male and female personal trainers, Perth’s most sociable group fitness classes, and staff who genuinely want to see you succeed, we are so much more than a gym. Adaptive Strength (formerly Box33) are your workout partner rain, hail, or shine!


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.