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Winter Wellness: Nutrition and Fitness Tips for Staying Strong and Healthy

By July 8, 2024No Comments4 min read

Struggling to get out of bed on these colder winter mornings? And do the greyer, bleaker days seem to sap more of your energy, making it more challenging to keep up with your fitness routine? We can relate, so we thought we’d share some insights and advice on how to enhance your winter wellness so you can stay healthy and motivated all season long.

With the right approach and resources to nutrition and staying active, you can maintain strong immunity and nourishment, which is even more crucial during the colder months. Here’s how:


Embrace seasonal produce to build immunity and nourish your body

70% of your immune system is controlled and centred in the gut. Studies have proven a well-balanced diet, high in fibre and polyphenols (fruits and vegetables), helps keep your immune system working as effectively as possible.

Eating seasonal produce ensures that you are consuming the freshest and most nutrient-dense foods. In winter, Australia and New Zealand offer a bounty of seasonal fruits and vegetables that can boost your immune system and keep you nourished, such as:

  • Citrus Fruits: Oranges, lemons, and mandarins are rich in vitamin C, which is vital for a robust immune system.
  • Leafy Greens: Spinach, kale, and silverbeet are packed with vitamins A, C, and K, as well as iron and calcium.
  • Root Vegetables: Carrots, sweet potatoes, and beetroots provide essential nutrients like beta-carotene and fibre.
  • Mushrooms: Known for their immune-boosting properties, mushrooms are a great addition to your winter diet.

With this in mind, our nutritional expert friends at Mood Food Nutrition have created a delicious and immune-boosting recipe perfect for the cooler months – the “Hearty Harvest Winter Soup.”

This nutrient-loaded soup includes more than ten different plant foods that contain a wide variety of fibres, nutrients, and polyphenols. It’s never just one type of vegetable that can do the whole job; the key is having as many different varieties as you can. This hearty harvest soup is a great way to start protecting yourself and your family from the winter cold and flu.


Hydration is key – staying hydrated in winter is just as important as in summer, even though you might not feel as thirsty. Drinking water helps maintain your body’s functions and also keeps your skin moisture-rich and prevents from drying. Herbal teas and warm lemon water can be great alternatives to keep you hydrated and warm.


Staying Fit Across the Winter Months – winter weather can make outdoor activities less appealing, but there are plenty of ways to stay active indoors:

  • Fitness Passport Facilities: With Fitness Passport, you have access to an extensive range of facilities that include gyms, swimming pools, and fitness classes. Make the most of these resources to keep your fitness routine diverse and engaging.
  • Home Workouts: Utilise online fitness programs or apps that offer a variety of workouts you can do at home, from yoga to high-intensity interval training (HIIT).


Staying Motivated – staying motivated can be tough in winter, but here are some ideas to help:

  • Workout Buddy: Find a workout partner to keep each other accountable and make exercising more enjoyable.
  • Variety: Mix up your routine to keep things interesting. Try different classes or switch between cardio and strength training.
  • Schedule: Plan your workouts and treat them like important appointments. Consistency is key to maintaining fitness.

Being part of the Fitness Passport community means you have support and encouragement from like-minded individuals who are also committed to their health and fitness. This sense of community can be a great motivator, especially when the winter blues hit. With numerous facilities available, you can choose locations that are convenient for you, making it easier to stick to your fitness routine and achieve your goals. Having the flexibility to try different facilities and classes also keeps your workouts varied and exciting.


Winter wellness is about taking a holistic approach to your health, focusing on both nutrition and fitness. By incorporating seasonal produce into your diet, staying hydrated, and keeping active with the help of Fitness Passport, you can maintain your health and fitness throughout the colder months. Remember, it’s about finding what works for you and staying consistent.


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