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Beat The Winter Blues With Loyalty Fitness

by | Feb 16, 2024 | Uncategorized

A Loyalty Fitness client using a rowing machine.

As the winter months settle in, so do the challenges that come with them. 

The decrease in daylight, frigid temperatures, and the temptation to hibernate indoors can lead to a decline in both physical and mental well-being. 

At Loyalty Fitness, we understand the struggle. That’s why we’re here to guide you through conquering the winter blues with the perfect blend of exercise, nutrition, hydration, quality sleep, sunlight, and overall well-being.

Exercise Your Way to Winter Wellness

Our commitment to your well-being extends beyond conventional fitness methods. 

Our super slow weight training method, grounded in science and research, ensures guaranteed results. 

This winter, elevate your fitness journey with personalized one-on-one training sessions at our private gyms in Greenwich, CT, and Syosset, NY. 

Or schedule virtual training sessions from home to unleash the power of our science-backed exercise system to boost your energy levels and combat seasonal blues.

Discover New Winter Activities

While outdoor activities may seem limited in the colder months, you can still step outside your home or our gym to explore alternatives like skiing, snowshoeing, and ice skating. Or bundle up and go out for a daily refreshing nature walk!

These outdoor activities not only keep you active during the season, they also allow you to make the most of the winter wonderland. 

Layer up, check the forecast, and indulge in the joy of moving your body, even in the chilliest weather. Bonus wellness points if you can get some early morning sunlight in your eyes to help establish a daily routine, enhance your mood, and improve your sleep. 

Nutrition and Proper Hydration: Fuel Your Body, Ignite Your Spirit

You can help combat winter lethargy by incorporating more seasonal vegetables and fruits into your diet. 

We recommend filling your shopping carts with winter produce like broccoli, kale, Brussels sprouts, sweet potatoes, and winter squash varieties and don’t skimp on the spices! Garlic, ginger, cinnamon, black pepper, turmeric, cayenne pepper, and oregano all aid in circulation and digestion and help support the immune system and overall wellness.

As always, don’t forget the protein! Aim for at least 30g of protein at each meal by incorporating foods such as pastured eggs, chicken, and yogurt, grass-fed beef, wild-caught salmon and shrimp, and cottage cheese.

The winter months especially can be very drying.  Avoid dehydration by sipping on filtered water with added electrolytes or a pinch of high-quality salt, bone broth, or hot tea with lemon and honey throughout the day. 

Vitamin D for Holistic Health

In the winter, sunlight exposure diminishes, impacting your vitamin D levels. 

Optimal vitamin D levels are important for enhancing your body’s resistance to infections, improving bone health, reducing inflammation, supporting overall health, and diminishing the winter doldrums. 

While safe, unfiltered (no sunglasses!) sun exposure is ideal, consider adding a vitamin D supplement to your winter routine to bridge the gap between fall and spring. 

Consult with your physician first and get your levels checked and be sure to take with fat such as grass fed butter, full fat yogurt, or avocado as it is a fat soluble vitamin. Also, taking it with magnesium helps maximize absorption in the body. 

Taking this step helps ensure that your immune system remains resilient throughout the cold weather months.

Quality Sleep for Holistic Wellness

During the winter, prioritizing quality sleep is an effective way to support your overall well-being. 

We recommend adhering to a consistent sleep schedule, exercising regularly, minimizing your caffeine and alcohol intake (which can negatively impact your immunity), and incorporating sleep-supportive, magnesium-rich foods such as bananas, almonds, and organic tart cherry juice.   

All of these recommendations are preferred to relying on over-the-counter sleep aids which can make you feel groggy — which in turn helps fuel the winter blues. 

Create Warmth Despite Winter’s Chill 

Drawing inspiration from Denmark’s happiness-inducing concept of hygge, you can bring warmth and comfort to the dark winter months by slowing down and immersing yourself in the simple pleasures of everyday life. 

Dim the lights, disconnect from devices, and prioritize togetherness with family, friends, and your pets. 

Whether you’re playing a board game, hosting a dinner, or sharing a cup of coffee or hot tea, fostering relationships and practicing gratitude can elevate your winter experience and boost your mood.

Enhance Your Wellness Beyond Winter 

Don’t let the winter blues dampen your spirits this year. Use these recommendations to elevate your mood, keep you energized, support your immune system, and improve your wellness this winter and every season to follow!

At Loyalty Fitness, our dedication to our clients goes beyond seasonal well-being. 

Our certified trainers prioritize you and your needs by crafting personalized fitness and nutrition regimens that align with your fitness and wellness goals. 

Whether through in-person sessions at our private gyms or virtual personal training, we are here to guide you on a holistic journey to lasting wellness.

Join us today to enjoy invigorating workouts, nourishing nutrition, and lifestyle practices that warm your soul! 


Create a daily routine that will boost your mood and invigorate you for the day ahead! Try to include morning sunlight, protein-rich food at every meal, hydrating liquids throughout the day, a daily walk outside, connection with a loved one, and a consistent bedtime in a cool, dark room. Bonus points for your Loyalty Fitness workouts two times a week!!

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