Its a bit darker, colder, wetter and harder to get out of bed. A sure sign Winter is on the way and for many hibernation. It is also the time of year we seem to become prone to colds, flues and anything that inhibits us getting to our workouts.

So what can you do to make sure you train through the next 4 months “because Summer bodies are made in Winter” and ensure that when the sun and warmth reappear you are ready to take on each day and live life.

1. Get enough Sleep and Stress less. Sleep deprivation and increased stress levels will result in a rise of the hormone Cortisol. Long periods of increased levels will suppress the immune system function of our bodies.
2.  Catch some rays. Sunlight triggers the production of Vitamin D helping boost the immune system and reduce the risk of respiratory infections. So take the time to get outside when you can. Enjoy your lunch outside as just 15 minutes a day can have a dramatic impact.
3. Eat plenty of fruits, vegetables, nuts and seeds. These are going to give your body the vitamins and minerals your immune system needs to keep the colds at bay. If you are not getting the World Health organisations 7-13 serves each and every day, consider including a high quality  wholefood concentrate to bridge the gap.
4. Pro and Pre-biotics. Gut health is most important to ensure we are absorbing the vitamins and nutrients from our food. They will also help fight off and gastrointestinal or digestive system infections. Include fermented items such as sauerkraut, kombucha or kiefer on a daily basis.
5. Find and Accountability Buddy. This is most important to ensure you keep training. Often we will let ourselves down before we let down a friend. So having someone keep you accountable, giving you a reason to get to your workouts can be very powerful.