I spoke to fitness and nutrition experts about avoiding winter slumps — here’s the 3 things you need to know

Even though the seasons shift every year, I still find myself falling into the same trap. As the colder months creep in, symptoms of SAD (Seasonal Affective Disorder) kick in, my motivation to exercise wanes, and eating well suddenly feels like a bigger effort than it should. It’s a story many of us know all too well.

This year, I decided to do something different and get ahead of the slump. I reached out to Sophie Sowerby, a Personal Trainer and Registered Nutritional Therapist (MSc), and Victoria Repa, a certified Pilates Instructor and founder and CEO of wellness app, BetterMe.

I was lucky enough to pick their brains on their top tips for staying consistent with healthy habits throughout the colder months.

Victoria Repa

With over 10 years of experience in fitness and health, Victoria Repa is a Health Coach (IIN), certified Pilates Instructor (APPI), and founder and CEO of BetterMe, a global wellness platform.

Sophie Sowerby

Sophie Sowerby is a Registered Nutritional Therapist (Msc) and a Personal Trainer with a background in Pharmacology. 

1. Nutrition tips for fall and winter

When it comes to eating well in autumn and winter, Sowerby says there are a few nutrients that deserve extra attention. "Vitamin D is the standout, since shorter days mean most of us aren’t getting enough from sunlight, which can affect immunity, mood, and energy," she explains. Omega-3s are also important for brain health and managing inflammation, especially if your intake of oily fish drops when it gets colder.

Iron, vitamin C, and zinc are key too, since comfort-food-heavy diets can leave gaps and cold and flu season puts extra demand on the immune system.

She also busted some common myths. "The idea that we ‘need’ heavier or higher-calorie foods in winter is a strange one. Unless your activity changes drastically, your energy requirements don’t really increase just because it is cold," Sophie says. And for anyone who worries frozen veg isn’t as good as fresh, "They are often just as nutritious because they are frozen quickly after harvesting."

She places a real emphasis on seasonal produce which can make a big difference. Squashes, root vegetables, and leafy greens like kale are packed with slow-release carbs, fiber, and phytonutrients that support digestion and immunity.

Citrus fruits, which come into season in winter, are perfect for vitamin C and adding brightness to heavier meals. As Sowerby points out, "Choosing what’s in season isn’t just about health, it often means better taste, lower cost, and a little more variety on the plate at a time of year when many people get stuck in a bit of a food rut."

Meal prep can feel like a slog, but Sowerby has a simple system. "I like to set aside a couple of hours on a Sunday to plan the week ahead and prep my lunches. A base of cooked grains or rice, roasted vegetables, a good dressing, and some protein makes a balanced, satisfying bowl." For dinners, she says batch-cooking is a lifesaver. Soups, stews, or slow cooker meals mean you will always have something nourishing ready, even on days when energy is low.

2. Staying active & motivated

Shorter days can make even the simplest workouts feel daunting, but coach Repa offers a reassuring perspective. "You won’t always feel like working out. But doing it anyway, especially on those ‘boring’ days, is what builds resilience," she says. The hardest part, she notes, is simply getting started. Once you do, your mood often lifts naturally, and the momentum carries you through, even if it is just a few minutes at a time.

She encourages you to think about exercise as something gentle and flexible, not a chore. Even 10 to 30 minutes of movement counts, whether that is stretching after lunch, taking a brisk walk before dinner, or doing a short Pilates session at home. I recently discovered a reformer Pilates inspired mat workout and it's a been a bit of a staple in my home workout routine lately.

Repa also highlights the value of connection and support. "Knowing that someone else is doing the same thing as you is extremely motivating and supportive. A fitness buddy or group class can make a huge difference," she says.

Finally, she suggests prioritizing natural light in a way that feels pleasant rather than forced. Spending 15 to 20 minutes outside each day, even just around the block, helps regulate your body clock and lift your mood.

3. Setting the right mindset

Even when motivation dips and routines feel tricky, small, steady habits can have genuine impact. It is not about overhauling everything at once but about finding what works for you and moving forward at your own pace.

Repa’s approach is a reminder that gentle, realistic change is enough. "Fall is a wonderful reminder that change can be gentle. All it takes is a few smart changes, a little structure, and a lot of compassion for where you are right now," she says. The focus is on creating habits that fit your life rather than forcing yourself into a rigid routine.

She also highlights the importance of ignoring fleeting trends and pressures, for example, 'the Great Lock in' which has been doing the rounds on the wellness side of TikTok lately. "Instead of chasing trendy wellness challenges or radically changing your life overnight, focus on what really works for you. Social media can be a great motivator, but it can also add pressure. If a trend lifts your spirits and motivates you to get moving, great. If not, skip it and focus on what consistently improves your well-being," she says.

Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Make sure to click the Follow button!

More from Tom's Guide

• Research shows back pain's worst enemy is walking this many minutes a day — here's why
• These 3 running shoes defined my marathon training this year — here’s why they worked so well
• Trainer reveals a standing abs routine that actually strengthens your deep core