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It happens to every gymgoer at some point. You’re getting ready to head to the gym or begin using a piece of equipment, and suddenly you feel stressed and anxious.

Maybe it’s because of what you’re wearing, a lack of fitness or uncertainty about how a group class will operate.

These negative feelings – dubbed “gymtimidation” – are real, and they can prevent you from achieving your fitness goals. That’s a real problem, experts say.

There is a wealth of evidence that being physically fit is key to preventing chronic illness and death. Staying active also helps you sleep better, reach or maintain a healthy weight, and control your blood pressure. In addition, exercise is a powerful force in combating stress, anxiety and depression – a real irony when it comes to the issue of gymtimidation.

READ MORE: Peloton instructor’s surprising fitness ‘secret’

“Gym anxiety affects people who are young, old, male and female,” said Brookelyn Suddell, director of group fitness strategy and development for Crunch Fitness in New York City. “It affects people of all ethnicities and races, and of all ability levels, although its frequency and intensity differ by person.”

Gymtimidation is definitely common, although not many people talk about it, said Dr. Erin Nitschke, a certified health coach.

“Anyone who is new to a gym atmosphere, experiences body image concerns or body dissatisfaction, or who generally feels uncomfortable in crowded spaces may experience this,” said Nitschke, who is program director of sciences at Laramie County Community College in Cheyenne, Wyoming.

Anxiety about working out in a gym can also be traced to the fact that the gym is actually a unique environment, Suddell said. While people go to a coffee shop for a cup of joe or to the movies to be entertained, people head to the gym for a variety of reasons. Gymgoers may be there for the health benefits, for example, to address a health concern, to achieve a specific athletic goal, or for social acceptance and respect.

“So you have all of these people in close proximity to one another, all coming for their own reasons, but we don’t know what everyone’s reasons are,” Suddell said.

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How to get more movement into your day without the gym

This ambiguity can lead to feeling judged or inadequate, especially if you’re not able to achieve what others can or aren’t sure how to use a piece of equipment. Feelings of insecurity and a fear of others’ opinions could be a couple of the drivers behind the popularity of shy-girl workout videos on TikTok, which collectively have amassed more than 530 million views. One viewer posted this common sentiment: “I wanna do this so bad, but I get the worst anxiety that someone would judge me.”

Combating gymtimidation

There are a number of ways you can try to make a trip to the gym more enjoyable. But first you need to identify exactly what is making you uncomfortable, according to Nitschke. One way to do this is by pondering a few simple questions: How would I describe my concerns about the gym? What are my main fears? What would help boost my confidence in the gym and help me feel like I belong?

Once you’ve identified your fears and concerns, see if one or more of these options, shared by Nitschke and Suddell, help alleviate them.

READ MORE: The ultimate gym equipment guide for beginners

Shop around

Gyms come in many different shapes and sizes. Small boutiques or female-only gyms may be just what you need to boost your confidence. Or you may prefer a large facility with numerous classes and equipment from which to choose. Pay attention to the location, too. You’ll want something reasonably close to work or home.

Dress for success

Wear comfy clothes that you feel good in, no matter what styles are trending at the gym – especially if they’re tight or revealing. One shy-girl TikTok video suggested a baggy T-shirt and shorts. If you feel more confident in tights and a cropped top, however, that’s what you should wear.

Ask for an orientation

Most gyms will offer tours, explain how to use particular pieces of equipment, and give you intel on the popular classes and busiest times. Once armed with this knowledge, you can elect to go when the crowds are down or use pieces of equipment in more sheltered locales. Or maybe you’ll choose a busy yet convenient time, but skip the locker room for a shower at home.

‘Disappear’ with friends or in a group

Some people feel less visible and more at ease if they work out with a friend or two, which also provides accountability and social support. Group classes can be another good option. If you’re new, it may help to set up in the back of the room until you’re comfortable with the routine.

Consider non-gym options

If the gym just doesn’t feel right to you, there’s always one-on-one fitness training, online workouts, and outdoor exercise such as walking, running and cycling. The most important thing is not to let unease in the gym stop you from working out altogether.

“Fitness is for everybody,” Suddell said. “It might take a little more digging, but there’s something out there that will set your soul on fire. I hope nobody gives up on that.”

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As a professional cross country runner, Leanne Pompeani has gathered her fair share of fitness tips from over the years.

In 2022, the Aussie-born long-distance runner took home gold in the annual City to Surf.

Previously, Pompeani placed 45th at the 2019 IAAF World Cross Country Championships. 

READ MORE: Adding this spice to your diet could help with weight loss

At only 27-years-old, the ASICS athlete has had enormous success both on her home soil and competing overseas. 

But in another life, Pompeani could’ve been playing for the Matildas in the World Cup that took the country by storm.

“I started playing football from the age of 4 and it was the dream to be a professional Footballer,” she told 9Coach. 

The athlete grew up as a soccer star in her teens and was on a pathway to playing football for the Matildas. 

However, after she sustained an injury, Pompeani began running. 

The switch to cross country came after the athlete says her now coach convinced her to join his running group after claiming he saw “big potential” in her as a distance runner. 

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Pompeani has since competed in the marathon at the Tokyo Olympics and shares with 9Coach her top tips for exercising. 

When it comes to exercising, motivation is half the battle. 

According to Pompeani, she struggles with being motivated as much as the average person. 

“I’m just like anyone else where my motivation ebbs and flows, so I take each day as it comes,” she admits. 

“The hardest part is starting, once you start most of the time you’ll feel better for it,” she advises. 

The athlete recommends that when it comes to motivation, having a goal to work towards is helpful. 

Pompeani says that for her, setting a goal “is important too because it gives me more meaning to get out the door.”

To help follow through with an exercise or fitness goal, it is good practice to put a  routine in place. 

Whether it’s working towards a championship or just staying healthy and in shape, Pompeani shares with 9Coach what her current routine as an athlete looks like. 

She reveals that while her routine will “change and adapt where needed”, it generally “involves lots of running and lots of recovery.”

“The day always starts with a coffee before a morning run,” Pompeani says. 

“Refuel with breakfast then go to work for a few hours and then get ready for a hard run session or another run,” she adds. 

“Usually in bed by 9pm as sleep and recovery is where the magic happens!”

READ MORE: Dietitian reveals how much protein is really in your food

How to stay motivated to exercise in winter

Even if you’ve been a fitness fanatic, it’s never too late to pick up a sport or try a new workout routine. 

Pompeani has three tips that she shares with 9Coach for people just starting out on their exercise journey. 

First, she recommends instead of working out alone, have people who can set a routine with. 

“Find a group or friend to exercise with – it’ll keep you accountable and it’s more enjoyable!” she explains. 

Next, she reiterates the importance of goal-setting to being successful. 

Have a goal that you can work towards, but that is not too ambitious. 

“Set yourself achievable goals to aim for and tick off along the way,” she says. 

Finally, Pompeani’s final tip for new starters is to have the right gear. 

READ MORE: The winter superfoods a dietitian eats every day

“Whatever form of exercise, if you have got reliable and quality appropriate shoes, apparel or equipment, you’ll look and feel good,” the athlete explains. 

“Items that are versatile like the ASICS GEL-KAYANO 30 are great because they offer comfort and stability no matter what exercise you are doing, so if along your journey you change sports or the type of exercise you do, you won’t need to keep buying new equipment.”

The ASICS GEL-KAYANO 30 are the new edition of the popular Australian running shoe that launched this year. 

In July, the runner celebrated the 30 year anniversary of the ASICS GEL-KAYANO, sharing a picture showing her running in the shoes.

While she may not have pursued playing for the Matildas, Pompeani tells 9Coach that she had been “loving” watching the Women’s World Cup. 

“How great is it to see the stadiums packed out at these women’s football matches,” she said. 

“Even being an athlete of a different sport now, the Matilda’s are still inspiring me!”

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Global Peloton cycling and strength instructor, Tunde Oyeneyin, has had a rather surprising relationship with fitness over the years.

From struggling with her weight growing up, Oyeneyin became a celebrity makeup artist, before she found her calling in fitness.

Now the Nike Athlete, motivational speaker, and New York Times Bestselling author has a knack for teaching others to feel empowered and strong.

Here, she joins 9Honey Coach’s series 5 Fitness Questions.

READ MORE: What it’s really like being professional female football star in Australia

1. We’re always being promised “the secret” to getting and staying healthy. What’s yours?

I was an overweight kid growing up, I was made fun of and teased and bullied for my size. When I originally started my “wellness journey”, I started because I wanted people to see me differently. And for so long, as I started to lose the weight I said to myself, ‘Oh, well, everybody’s being nice to me. And I have all these friends’.

I used to not laugh in public because I felt like if I laugh, people would see me. And if they saw me, they’d see my size. So I did everything to hide myself. And as I began to lose the weight, I finally started revealing who I was.

It took me many years to question that thought. I finally started allowing people to see who I always was. So I realised it was less to do with them accepting me and more about me accepting myself. And so to answer your question, the secret is to do to it for yourself.

You have to your ‘why’. It has to be rooted and connected in you. So for me, I show up because I love feeling strong in my body. My size wavers, sometimes I’m heavier and sometimes I’m lighter. But for me, it’s less about that. I show up because I know that when I do, I’m going to feel good in myself.

2. What’s something you know now about health (be it training, eating or general wellbeing) you wish you could go back in time and tell yourself five or 10 years ago?

I remember when I was growing up, I tried out for every single sport and I never made the cut. Ironically, now I work for the number one connected fitness company in the world and I’m a Nike athlete. But I remember I think it was high school, I’d finally made the ‘track and field’ team (but in the US everyone makes it technically). But it turns out that I was really good at shot put and discus.

And my coach who I’d had for years, who had been so disappointed in me because my brothers were all-stars of the football and basketball team, the coach who looked at me like I was the runt in the family, she was so finally proud of me, I finally saw her look at me, like she looked at everybody else.

But, I was heavier. And I remember kids saying that shot put and discus was only for the big girls. And I remember hearing that. And even after finally being good at something, I quit. I dropped out of the team, because I was scared of the way people would see me.

And so if there was anything, I could go back and tell my younger self, care not about the way that people perceive you, because the way that they perceive you is only a reflection of the way that they see themselves. I wish I had understood that.

READ MORE: The ultimate gym equipment guide for beginners

3. What’s your nutrition philosophy?

I would say that I look at food as fuel. Like depending on what I’m going to do for the day, whether that’s a workout or a long press day, I fuel my body accordingly. And I try to practice gratitude or rather grace with myself.

I give my body what my body is craving. Now obviously portion comes to mind. But if my body is craving a certain type of protein, whether that’s red meat or shrimp, I try to listen to what my body wants.

An example might be if I’m lifting weights, I might carb up versus if I’m going for a long run, I might fuel my body with good fats like olive oil or avocado. And then sometimes if my body says it wants my favourite thing on the planet, a cheeseburger and milkshake, which it is but I give myself the cheeseburger in the milkshake.

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How to get more movement into your day without the gym

4. What’s one area of your own health, fitness or wellbeing you’re working to improve? Is there a goal you’ve set yourself, or a skill you’re trying to master?

If I’m not leading a Peloton class in front thousands of people then I’m usually doing some other sport. I think the thing that is consistent in my day to day is my prioritisation to my health and wellness.

My focus this year has been sleep. I’ve made sleep my priority. So if saying yes to something will then eliminates hours of sleep, I reassess whether that yes is unnecessary. And so in sleeping, truly like prioritising sleep, not only am I just better and have more attention and more focus in what I’m doing, but I just feel more gratitude in everything that I do.

5. What’s a small, practical step you’d tell a friend to make if they asked your advice on something they can do to improve their health, starting today?

I practice what I call the 10-minute rule. Oftentimes we try to emulate this idea of what we think fitness or a workout should be.

For example, when you make a decision to get back into fitness and then you give yourself this lofty goal of, ‘I’m going to work out five to six times a week, I’m going to lift X amount of weights, I’m going to work out for 60 minutes’. You do that day one, and then you do day two, and then you don’t show back up for day three, because it’s just too intense.

So on the days that I don’t feel like working out I tell myself, you know what, ‘I’m just going to do this for 10 minutes’. And I set an alarm or a timer for 10 minutes. After that timer goes off, I decide whether I’m going to stop or continue going.

It takes about 10 minutes for you to say to yourself ‘I’m in the mood to do this, or I can do this’. You’re basically training yourself to create this habit of just showing up. And there are some days where you set the alarm for 10 minutes and the timer goes off and you say ‘yep, I’m not doing this today’. Well, guess what you. still did 10 minutes and 10 minutes is better than zero.

And if you choose to go over then you can build from there. 90 per cent of the time you’re going to go over.

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Stepping into a gym for the first time as a beginner can be a little overwhelming. The endless rows of equipment can make it difficult to know where to start.

A survey commissioned by Kic found that over half of us have experienced gym anxiety in our lifetimes and three in five of us have felt self-conscious.

“The gym can be really intimidating. I’ve been there, I totally get it,” Kic co-founder Steph Claire Smith tells 9Honey Coach.

“Remember it’s also OK to ask for help! Whether that’s from someone who works at the gym, or just someone who looks like they’ve been there 100 times before – it was always someone’s first time in the gym, and more often than not people are more than happy to help you out.”

READ MORE: Harry’s shock diagnosis after ‘fainting’ at work

If you’re thinking about starting your gym era, but you’re not sure where to begin, Kic’s head trainer Danny Kennedy has shared his tips with 9Honey Coach on the best gym equipment for beginners.

First up, grab yourself some dumbbells and a bench 

“Dumbbells are readily available at the gym and a great place to start. You can literally target your whole body with a pair of dumbbells through exercises like squats, lunges, chest press, rows, bicep curls, deadlifts and Russian twists. Start with a set of light weights and higher reps to safely build up your strength before you opt for heavier weights.

READ MORE: How to motivate yourself to exercise

Squat hack 

“When it comes to squats, the barbell will soon be your new bestie. The bar itself is 20 kilograms, so remember this before you stack on weights. Squatting with a barbell requires core strength, balance and coordination.

If you’re new to the gym, before you take on the barbell you could start building up your lower body strength with the squat hack machine, which provides a guided-squat movement or better yet, learn the squat movement pattern through your body weight and then dumbbell front squat options before graduating to the barbell. 

Assisted chin up machine 

“Pull ups and chin ups aren’t just for gym buffs. The assisted chin up machine is perfect for beginners as it reduces the weight of your body, making it easier to perform the movement. Hot tip: the higher the weight, the more assistance you’ll get during exercise. Remember to focus on your form and avoid using excessive momentum to get the most out of the exercise. 

Resistance bands

“Resistance bands are also great for chin ups and pull ups. Loop the band over the pull-up bar and place your knees or feet into the loop. As you start the chin-up motion, the band will help counterbalance your body weight, so you’re able to perform more reps. Like the assisted machine, heavier bands provide more assistance, while lighter bands offer less support. 

We use a lot of resistance bands in the Lift program, they help create tension through the movement to really fire up your traditional strength training exercises like squats, lunges, bicep curls and shoulder presses etc. 

READ MORE: The number one carb rule Aussie netball stars follow in their diet

Cable Machine 

“Cable machines are great for beginners because they help work your muscles in a really controlled way, allowing you to practice your form and technique,” Danny says.

“It comes with quite a few attachments which can seem a little overwhelming, but I encourage you to give it a go. It’s probably the most versatile machine in the gym so, once you get the hang of it you’ll have the confidence to work your entire body.”

Here’s a breakdown of the exercises & muscles you can target with each attachment: 

• D-Handle (a ‘D’ shaped handle, as the name suggests) – This guy is used for various pushing and pulling exercises such as cable rows, pallof press, single arm overhead press to name a few.
• Lat Pulldown Bar (a straight bar with both ends on a slant) – Targeting your lats, this is one of the most common attachments you will see at the gym already setup for you. Think lat pulldowns (wide, neutral and narrow)
• Tricep Rope (a rope with two ends and sort of looks like a horse shoe!) – One of the most comfortable attachments, the tricep rope can often be used for pushdowns, face pulls and overhead tricep extensions.
• V-Handle (looks like a triangle or a pyramid) – Used with both hands, this one is highly effective for exercises targeting pulldowns, rows and face pulls.
• Curl Bar (looks like a ‘w’) – Your bis & tris are going to love the curl bar. If you’re not feeling like using dumbbells or a barbell, this is a great alternative.
• Ankle Straps (aka ‘Ankle Cuffs’) – Simply wrap these around one ankle and work one leg at a time. Working on the lower body, think cable kickbacks, leg extensions and hamstring curls.

Treadmill 

“The most important thing is that you find a movement that you enjoy. I see so many people come to the gym and run on the treadmill for 30 minutes because that’s what they think they ‘need’ to do.

Going to the gym shouldn’t be boring. Instead, you could try a strength session and then finish with a 10-minute treadmill run – the perfect way to leave the gym on a runner’s high!”

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Which type of exercise burns the most calories?

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Finding the time to exercise can sometimes be half the battle, but according to Sam Wood, you really don’t need as much time as you might think.

The personal trainer and Founder of 28bysamwood has shared a quick 10-minute workout with 9Honey Coach you can do absolutely anywhere.

“For a really effective workout, you don’t need a lot of time, you don’t need a lot of equipment. Make sure you warm up properly. Push yourself, focus on your technique,” he says.

You can watch the video above.

READ MORE: What different people’s sleep routines really look like

“This workout is going to be run and done in under 10 minutes,” Wood explains. “It’s five moves, 30 seconds on 15 seconds off, three rounds, and we’re done.”

1. High Knees

This exercise is a combination of running in place with exaggerated knee lifts. High knees activate your quadriceps, hamstrings, calves, glutes, and hip flexors, helping improve muscular endurance, balance, and develop coordination.

2. Walkout push-ups

Walk your hands forward until your body is in a push-up position. Perform a push-up. Now walk your hands back to your feet and return to standing. The upper body exercise will build shoulder and core strength.

3. Squat jumps

Stand with feet shoulder width apart, bend your knees and descend to a full squat position. When you hit the bottom of your squat, squeeze your butt tight and drive hard through your legs and heels as you launch straight up.

READ MORE: How to motivate yourself to exercise

4. Alternating reverse lunges

Step back into a reverse lunge with your right leg, aiming for a right angle with your front knee. Push back to standing, squeezing your glutes. Make sure your legs are spaced like on ‘train tracks’ and not one foot behind the others.

5. Plank up-downs

Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank, then push back up. Sometimes called commando plank or moving plank, it strengthens and tones your core, glutes, arms, wrists, and shoulders. This exercise also helps to improve your posture.

Try Sam Wood’s 5-minute warm up before you start:

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Which type of exercise burns the most calories?

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‘How do I motivate myself to exercise?’

It continues to be one of the most-asked questions when it comes to health and fitness, with many of us still searching for that elusive ‘magical button’ that will make finding the time to workout much easier.

Sadly, the truth is that trick doesn’t actually exist, as many experts have repeatedly reminded us. So perhaps the answer lies in changing the way we think about exercise?

Fitness as a game

It’s what Peloton is doing with its new Lanebreak Tread workouts, an extension of the brand’s so-call ‘gamified fitness’ offerings.

Many people were probably guilty of spending hours on the couch playing Candy Crush at the height of the craze, so maybe turning exercise into a game is the answer.

READ MORE: The reason six-pack abs are so difficult to achieve and maintain

Lanebreak Tread is a gamified workout where users have to match and sustain their incline or speed according to animated cues on the tablet to get the highest score possible – all set to a beat pumping soundtrack

The user scores points by following visual cues called Moments. By adjusting the incline on the Tread, you can move into and stay in lanes that contain Moments. By adjusting speed, you can complete the requirements of each Moment and score points.

So the competitive person (hiding within most of us) will likely relish in the opportunity to hit a high score. And as Peloton instructor Jess Sims tells 9Honey Coach, it might not even feel like a workout.

“The powerful thing about Lanebreak is that you can easily get lost in this game-changing experience, forgetting that you’re even working out,” Sims says.

”Instead of taking direction from an instructor, you’re taken into an immersive world that combines the best in tech, music and fitness for a truly unique workout experience.

“The way the cues and movement perfectly match the music is one of my favourite aspects, and it’s perfect for the days when you want to mix up your training and try something new, or for when you’re needing a way to supercharge your workouts.”

Why we need to stop looking for motivation

According to personal trainer Sam Wood, motivation just isn’t the thing that is going to get you the results you’re after.

“People look for motivation. I’m a big believer that habits are far more important than motivation,” the Founder of 28bysamwood previously told 9Honey Coach.

“You’re much better off having good habits, like moving in the morning, doing your meal prepping on the weekends, whatever it might be, rather than relying on waking up every day fresh and hoping that magically there’s motivation.”

“That’s just not going to give you consistency and it’s consistency that gives you results.”

READ MORE: Exercise mistake that can lead to ‘reverse effect’

And it’s a sentiment echoed by Sweat trainer Kelsey Wells, during a recent visit to Australia.

“You will never just have motivation. You have to get up and create it,” she tells 9Honey Coach.

“The only true lasting motivation is intrinsic motivation and that is all on you. So for someone struggling to feel motivated, it is about committing to something. And following through.

“Start small, maybe 10 minutes, three times a week, get up and move your body, be consistent, and you’ll feel more motivated to do more.”

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How to stay motivated to exercise in winter

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Whether you’re working from home or in an office, experts tell us that taking small, five-minute ‘brain breaks’ away form our desk help to make us more productive.

Instead of just walking to the water cooler or fridge, take that five minutes as time for you to get moving. Walk a few laps of the hallway, step outside or even do some squats. Get the blood pumping and feel good for it.

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Chances are you’ve heard of the term ‘burnout’ before. When it comes to mental health plenty of people have likely experienced it, especially during the difficult COVID pandemic and the rush to get back to living after lockdowns.

But did you know that you can also suffer workout burnout?

As certified personal trainer and corrective exercise specialist Cristina Chan explains, even the most dedicated athletes can experience a loss of motivation and workout burnout.

So what is it exactly?

READ MORE: This pool promises eight hours of ‘sleep’ in one hour

“When it comes to exercise, more isn’t necessarily better,” Chan, who is the face of F45 Recovery, tells 9Honey Coach. “This sensation of workout burnout can feel like chronic fatigue, stress in the body and mind, mental fogginess, and even physical injury.”

What is workout burnout

It can be easy to confuse workout burnout with normal soreness, but Chan says the key is to monitor whether the pain is acute or chronic.

“For example, a normal day of intense exercise will naturally leave your body sore or tired for maybe a day or two but will recover after a couple nights of solid rest,” she tells us.

“On the other hand, workout burnout can look like a day of intense exercise, that leaves you feeling more fatigued and like you’re playing a game of ‘catch up’ with your body. No matter how many nights of sleep you get, you feel like your workouts are harder to get to and never fully feeling recharged.

“Because of this lack of energy, you might also feel unusually stressed or under tension. This can also be an indicator that your body is struggling to find homeostasis and feeling unregulated.”

Why do we get workout burnout

Workout burnout is a by-product of overexercising with insufficient rest days in addition to poor quality of recovery time.

In our increasingly busy world, it’s natural to experience burnout sometimes. However, Chan says by learning the symptoms and taking care to avoid reaching the burnout point, it is possible to avoid workout exhaustion.

Even if you love working out more than anything, nobody should be at the gym 24 hours a day.

“Burnout happens in plenty of other capacities outside of the athletic world as well. I know that there is a whole community of people that enjoy a good hard sweat as a way to wash the day off or blow off some steam.

“And although these workouts can be great for your mental health, doing them everyday overtime has the reverse effect.

“If you absolutely feel the need to exercise, instead of going for that punishing run or hard-core session, consider a less intense, cortisol-reducing workout such as yoga, stretching or walking.”

READ MORE: Five exercises everyone should do to maintain strength for life

How to prevent workout burnout

Here, Chan shares some ways to beat workout burnout symptoms:

Ask for help – working with a coach is a great way to get the support and help you need to truly meet your goals without over training or getting to the point of burnout.

Leave extra time for recovery – Even if you love working out more than anything, nobody should be at the gym 24 hours a day. Make sure you’re getting restful nights of sleep, staying hydrated, eating nutritious foods that supplement the body, and even taking a day off.

Reset your goals for the time being – instead of a number on a scale, focus on things like improved energy, better endurance, and feeling stronger.

Listen to your body – Above all, it is crucial for athletes or active people to develop a mind-body relationship and listen to themselves. If you are experiencing symptoms of workout burnout, especially pain or exhaustion, don’t ignore them! Give your body what it needs, rest.

If you are experiencing ongoing pain or symptoms always consult your doctor.

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Ad-break yoga: 8 stretches to banish stress

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How to motivate yourself to exercise is something plenty of people struggle with, especially when it comes to moving our body during the colder winter months.

But according to personal trainer Sam Wood that in itself is the mistake we’re making, as he reveals while answering ‘Nine Questions with 9Honey’.

“People look for motivation. I’m a big believer that habits are far more important than motivation,” the Founder of 28bysamwood tells 9Honey Coach.

“You’re much better off having good habits, like moving in the morning, doing your meal prepping on the weekends, whatever it might be, rather than relying on waking up every day fresh and hoping that magically there’s motivation.”

READ MORE: How to do the perfect push up and avoid this one mistake

For more of Sam Wood’s health and fitness tips watch the video above.

Wood adds: “That’s just not going to give you consistency and it’s consistency that gives you results.”

Research shows people exercise for an average of eight minutes less during the cooler months, and Wood says he sees the results of that every year.

“I see it firsthand. People come flooding into my gym or onto my 28 program every September and they’re frustrated with themselves that they’ve put on a few kilos or lost their momentum when it comes to fitness,” he says.

The best advice is just keep yourself moving any way you can.

“As hard as it is through these winter months… it doesn’t mean you have to be training every day, but if you can keep some momentum so you even break even during this time, that’s a win.”

READ MORE: What causes DOMS and how to prevent muscle soreness

As for his favourite way to workout in winter, Wood says he doesn’t mind rugging up to face the elements, but simply working out at home is also a great option.

“I think if you can roll out of bed and you’ve got your workout gear laid on the floor ready to go. And you can get into a workout without having to get in the car and find a car park and go to the gym, it really is wonderful from a consistency perspective and you’ll find you’re doing it more days, than not.”

Of course, exercise is only part of the equation when it comes to keeping healthy during winter. It is a fact that we tend to crave heavier ‘comfort’ foods when it’s colder, but Wood suggests not to scrap the summer salads altogether.

“My nutrition tips during winter would be embrace salads, but put in some sweet potato or some nuts, or mix it up a little bit with some seasonal fruits and seeds,” he says.

READ MORE: How to use your menstrual cycle to maximise your workouts

He’s also a big fan of the slow cooker.

“I love putting in heaps of veggies and a good source of protein and you start it in the morning and you get on with your day and then it’s cooking throughout the day and it’s a beautiful dinner.

“And then there’s some delicious soups as well, but packed full of veggies and nutrients. Great for the kids because you get a lot of healthy stuff in there for the kids and they don’t realise it!”

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12 health mistakes to avoid making this winter

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