"Winter Warrior" - Learning that the benefits of being outside and active is a yearlong pursuit

Live-well Blog #4 - 10/12/25

6:45am,

10^th February 2025,

Location: Local park in between two giant trees,

Conditions: Pitch black (torch is needed), 2C, very rainy.

Selfie as I setup!

First session of the day! My client throws another amazing “jab, cross, front kick” combo into the pads I hold for them. And through ten rounds of martial arts combos, they maintain incredible endurance and energy. After, we work on kettlebell swing variations and other mobility movements. After the hour’s session, they’ve burned loads of calories, feel much more mobile and have also been one of the first to see the beginnings of the day’s morning light (a little overcast this day, but definitely there). An excellent session and start to the day! I wave them goodbye as they walk up the path to start their day strong and upbeat.  🙋‍♂️🌥️

When the sky is grey and wet outside, or temperatures are plummeting down and the daylight hours are short, it’s easy to say: “Nope! I’m staying inside and being comfortable!”. That’s all well and good, but if we default to this action at every opportunity to get some fresh air and light exercise then we would be missing out on a lot of potential benefits. For both our physical and mental health.

In the summer months, being outside is easy-peasy. The suns out, and so is everyone else – with BBQ’s and outdoor get-togethers and fair-weather sports.

But what about all the other times of year?! 🤔💭

We should be using our bodies year-round, in terms of physical exertion. We can do this in a gym or outside, whatever works best for you. On top of this, simply going outside for a light walk, rain or shine, can help “change state” between our potentially busy day and commitments; As well as safely mobilise our body through low impact, light cardio movement. In fact, this type of movement is essentially our foundation of fitness. The tougher workouts should be built upon this foundation!

Hiking buddies around the Seven Sisters, East Sussex

And now onto the mental health and energy aspects. We all know the daylight hours are sorter, but don’t forget we still have a 24-hour day. Even if it’s dark outside after work, Do go out and meet friends, or do that walk around your neighbourhood/well lit space.

And in the daylight hours, if we are out in overcast grey daylight, we are still benefiting from creating vitamin D in our bodies. There are still ultraviolet B rays in the atmosphere, and when they touch our skin vitamin D is produced in our system. Admittedly, in the lighter months getting our vitamin D top up is super easy, but even in the darker months, we do get the benefit. Vitamin D in supports bone health, our immune function, and there are studies which also link to it improving mood and encouraging better mental health.

I have long felt the benefits of being outside year-round. And as a PT, I’ve always been keen to get my clients outside too! Showing them that regardless of weather conditions, we can all maintain amazing fitness and even enjoy(!) the variations of our environment. And that’s why, five years ago, I created the Winter Warrior event.

Between the winter months (I decided on January-March to avoid Christmas busyness), my clients and I track all of our workouts through the winter months. In the Live-well app, we log points and that makes our aviator travel up the virtual mountain! Our goal is to get as hight as possible, maybe even reach the peak if we get enough points. 🗻🥾🚩

Workouts can be an epic HIIT workout in the park, or a walk around the block or gardening. The main thing is that we were all moving through the season. My philosophy is, if you can keep active and healthy through winter, then any other time of year should be a breeze! Plus, when others may be in hibernation-mode for 3-4 months, instead we could all be enjoying countless and sometimes adventurous workouts!

Online post, 2023

With the Winter Warrior event, I Do also count inside workouts. Because every aspect of a training count. All I want is everyone to be the fittest that they can be through every month of the year. Although there are bonus points for outdoor workouts..! 😜👍

At the end of the event, I’ll celebrate with my clients by gifting them a Winter Warrior medal! Some of us have built up quite a collection over the years, and even I’m so proud to hang mine up in my gym! Lots of great memories! 🏅

Winter Warrior medal, 2025

So this winter ahead, are we going to close the curtains and wait for time to pass…?

Or get out there and embrace the season - Rain, shine or anything in between and get the physical and mental benefits?

Tips for winter workouts

+ Wear the right clothes for the day 🥾🧤

+ Only exercise in conditions that are safe. Eg if it’s a blizzard or extremely windy outside, maybe best wait for tomorrow! ☃️

+ When out and about at darker times, have a torch handy. Seek well-lit environments for safety. 🔦

+ Think about sharing the experience with a friend for company 🏃‍♂️🏃‍♀️

+ Do what feels right and that is comfortable for you! Walk, jog, gardening, sea dip, even resting having a coffee out. You decide 🚶‍♂️👩‍🌾🎾🏊‍♀️☕👍

If you’re interested in joining the remote Winter Warrior event via the Live-well app, then reach out and join us for 2026!

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