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

AnyFans 2025-09-17

By Jessica Downey

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Victoria RepaFitness and health coach

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 SowerbyRegistered Nutritional Therapist

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.”

(Image credit: Shutterstock)
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.

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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

(Image credit: Shutterstock)
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.

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A fitness buddy or group class can make a huge differenceVictoria Repa, Fitness and health coach
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

(Image credit: Shutterstock)
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.
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Jessica Downey

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Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.
Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.
When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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

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