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Brrrrrrr, it’s that time of year!
If you're like me and finding it difficult to stay motivated with your regular activities—particularly as winter often leads to consuming more calories than you burn—I've put together a 14-day winter-specific reboot plan.
I can’t stress enough how beneficial it is to have a buddy system for short, structured programs. Recruit a family member, friend, or colleague to join you, and you can support and motivate each other throughout the 14 days.
The daily routine does not offer up magical solutions, but it can help gamify your commitment and make the process more enjoyable!
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⏰ Set your waking alarm 20 minutes earlier than usual.
🚰 Start with a small glass of rehydrating warm water – ideally with a slice of lemon and a tiny pinch of baking soda.
🏋️ With your active clothing already set out, kit up (although PJs will work) and start your 15-minute loosening-up routine.
Either;
🤸♀️ The Body Weight Set, or
🏋🏽♂️ 'Your' dumbbell Set.
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🚿 Shower up: as the water warms you up, close your eyes and practice 30 seconds of 😮💨 box breathing – (nasal breathing only) - 4 second INHALE – 4 seconds HOLD – 4 seconds EXHALE – 4 seconds HOLD ~ repeat.
(Possible) Morning Cals;
Either: Fast (zero calls), and enjoy your morning warm drink, e.g. ☕ coffee, tea, boiling water with lemon, etc.
OR
📉 Reduce your morning glucose spikes with low-carb choices.
🥚 I “like” Green Eggs & Ham (Eggs, Avo, Spinach, Ham, Basil – plate, however, and of whatever volume my appetite feels is appropriate) with my coffee (of course).
⚡️ Between 10 am – 2 pm – a short, sharp powerage booster – a quick walk, a flight of stairs, a few body squats, just 2-10 minutes of uncomplicated movement. Oh, and remember to set your alarm 🚨.
Lunch Cals
Again, keeping carbs on the lower side, anything leafy with clean (unflavoured) cuts of protein.
🥗 For me, it’s some form of a salad mix: leafy, bean & capsicum mix, lentil, beetroot and feta, plus a protein source: salmon, tuna, chicken, beef etc. The simpler, the better.
NOTE: CLICK HERE for vegetarian recommendations on fuelling while balancing blood glucose.
🤸🏼♂️ Pre-dinner core set & stretches.
A quick 3-5 min routine to keep cold joints from locking up.
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Dinner: righto, now, some carbs will work.
Step 1: Choose your protein 🥩🍗🦐🥚
Step 2: Load up your veggies 🥬🥒🍅🫑
Step 3: Find some fat 🫒🥑🧀🥥
Step 4: Choose some carbs 🍝🍞🥔🍚
Portion to appetite, but pre-hydrate and start on the lighter side.
🍷 Alcohol: While I don’t believe responsible drinking poses a health risk, our 14-day reboot includes a 14-day "DRY" challenge. I believe that the liver, kidneys, and metabolism benefit from periodic full relief.
🛏️ Ideally, stick to a regular bedtime schedule, which includes some hard copy only reading before night’s nighs.
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The key points
📅 Stick to the routine (as best you can)
💓 Of course, the more fitting 'activity' is better – go for out!
🍪 Avoid ultra-processed and commercially manufactured food.
🍷 Avoid alcohol
🙆 Practice the activity sessions to your safe actions (load, range of movement, speed).