🧤 Top 10 Tips to Stay Strong and Healthy This Season

When the temps drop, the daylight shrinks, and the holiday treats start showing up everywhere, it can feel harder to stay active and on track. But winter doesn’t have to mean weight gain, low energy, or hibernation mode. Here are 10 simple ways to stay strong, healthy, and energized — all season long.

1. Stick to Your Routine (Even If It Looks Different)

When the weather turns and motivation dips, consistency matters most. You don’t have to crush a 60-minute workout every day — even 20 minutes counts. On your "off days" when you aren't coming to see us, show up for yourself, move your body, and keep the habit alive.

2. Warm Up Your Core — Literally

Cold weather tightens muscles and increases injury risk. Start every workout with a dynamic warmup — foam rolling, leg swings, shoulder rolls, gentle mobility work — and layer up. If you train at The Athlete Lab, take advantage of our infrared sauna post-workout to relax and recover.

3. Eat for Energy, Not Just Comfort

Minnesota winters make comfort food tempting (and deserved!), but balance is key. Add lean protein, fiber, and healthy fats to every meal so you stay full longer and avoid sugar crashes. Pro tip: try adding avocado or Greek yogurt to your winter dishes.

4. Hydrate Like It’s July

Dehydration sneaks up on you in the cold. Keep a water bottle nearby — aim for half your body weight in ounces each day. Herbal tea and electrolyte water count, too.

5. Supplement with Sunlight

Less sunlight = less Vitamin D and serotonin. Take a mid-day walk when possible or invest in a light therapy lamp if you can't get to The Athlete Lab for a sauna session. Small doses of sunshine (even through the car window) can make a big difference in mood and immunity.

6. Choose Movement That Feels Good

You’re more likely to stick with what you enjoy. Whether that’s Spin, RIP Strength, Yoga, or Coached Swim — mix it up! Our classes at The Athlete Lab are designed to keep workouts fun, challenging, and effective for all fitness levels.

7. Make Sleep Non-Negotiable

Shorter days don’t mean you need less rest — your body still needs recovery. Aim for 7–9 hours and create a bedtime routine that helps you wind down: stretch, sauna, journal, or sip something warm.

8. Set a Mini Goal for the Season

Sign up for a local race (like The Fat & Happy Thanksgiving Ride) or challenge yourself to master a new movement. Having something on the calendar keeps your fire burning.

9. Balance the Indulgence

You can absolutely enjoy Grandma’s cookies or holiday cocktails — just plan ahead. Eat a protein-packed meal before parties, stay hydrated, and remember that one indulgence doesn’t derail progress. Consistency beats perfection.

10. Lean on Your Community

It’s easier to stay motivated when you’re surrounded by others who get it. That’s what we’re all about at The Athlete Lab — real people, real results, and real accountability. Whether it’s in-person or online, we’re here to help you stay strong, supported, and balanced all winter long.

Bottom Line: This season, don’t just survive — thrive. Prioritize strength, connection, and balance, and you’ll roll into spring stronger than ever.

💪 Join us at The Athlete Lab — check out our current schedule, recovery services, and transformation programs at www.theathletelab.com.