Author: Nataliya Knyaz

Winter can be tough on our health, but with the right approach to nutrition and fitness, you can stay strong and energized all season long. Here are a few easy-to-follow tips to help you stay balanced during the colder months.

1. Fuel Your Body with Winter Superfoods

Winter offers a variety of nutritious foods that support your body’s needs:

• Citrus fruits are rich in vitamin C, which helps boost your immune system.
• Leafy greens and winter squash are full of fiber and vital nutrients to keep you feeling your best.
• Enjoy hearty soups and stews to stay cozy and nourished.

2. Support Your Immune System

Keeping your immune system strong is crucial during winter:

• Add garlic, ginger, and probiotics (like yogurt or kefir) to your meals to help support your gut health.
• Stay hydrated with plenty of water and soothing herbal teas.
• A vitamin D supplement can help if you’re not getting enough sunlight.

3. Stay Active, No Matter the Weather

It’s easy to fall into the trap of staying indoors during winter, but exercise is essential for overall health:

• Try indoor workouts like yoga, pilates, or strength training to stay fit at home.
• Embrace outdoor activities such as hiking, skiing, or ice skating to enjoy the winter weather.
• Find a workout buddy to keep you motivated and accountable.

4. Nurture Your Mental Health

Winter can take a toll on your mood, so it’s important to prioritize mental wellness:

• Practice mindfulness or meditation to help manage stress and improve focus.
• Make time for some outdoor exposure to natural light, even if it’s just for a short walk.
• Stay connected with friends and family to avoid feelings of isolation.

5. Prioritize Rest

Sleep plays a crucial role in your overall health:

• Create a relaxing sleep environment by keeping your room cool, dark, and quiet.
• Aim for 7-9 hours of quality sleep each night to help your body recover and stay energized.

6. Tune Into Your Body

Winter is a great time to slow down and listen to your body. If you’re feeling tired or sluggish, it might be a sign to adjust your routine. Focus on nourishing foods and more rest to help you feel your best.

Everyone knows that you need to eat just to simply function every day.

A healthy diet includes nutrient-dense foods from all of the major food groups, including lean proteins, whole grains, healthy fats, fruits and vegetables of many colours, and of course lots of water.

Staying active and eating healthy can help you to maintain a healthy weight. But most importantly it may prevent future diseases such as heart disease, diabetes, cancer and more.

You don’t have to change your eating habits in one day. You can just slowly get rid of unhealthy foods, starting eating less salt, sugars and saturated and produced trans-fats.

Keep the whole family active! Enjoy my Halloween-inspired workout 👇🏻 https://www.instagram.com/reel/CkWJIpcjIWa/?igshid=YmMyMTA2M2Y=

Physical activity is important for everyone, including women who are pregnant. Staying active during pregnancy can help you have a more comfortable pregnancy. It may also help reduce the risk of complications during pregnancy.
If you were already physically active before your pregnancy, it’s healthy to keep it up. If you weren’t physically active before your pregnancy, it’s not too late to start!

Talk to your doctor about getting active during your pregnancy.

My advice is: “If you haven’t been exercising regularly, use pregnancy as your motivation to begin”

My name is Nataliya Knyaz – I’m a certified personal trainer, a professional athlete in the past and a happy mom.
I would love to share my experience and knowledge of sport, fitness and nutrition with you; bring you closer to your body goals and be able to answer some of the questions you may have during this wonderful journey.