Fitness - Beat the Winter Chill: 31 Years of Fitness Wisdom from Melbourne’s Bayside suburb in Australia!

Connect & Grow Magazine: Issue 22 July 2025

Thirty-one years....That’s how long I’ve been in the health and wellness industry. I’ve seen many trends come and go in that time - both in the clothing (leg warmers, anyone?) and in fitness and diet trends...

I am thankful to see we seem to have got back to more ‘normalising’ now in terms of how we exercise (but of course now have online content, wearable fitness trackers that track everything from diet, metabolism, heart rate to the most suitable exercise for your body type!) But...one thing that doesn’t vary here where I’m from is what happens in Winter, and our famous changeable weather!

Let me tell you, living by the Bay has it’s perks, and the salt in the air means we rarely have frosts, but that doesn’t mean there aren’t challenges! I figure all over the world, there are challenges in winter, one of them being how to help you stay motivated to exercise in the colder months when all you want to do is hibernate away? And yes, we are now experiencing mornings that may start at zero degrees or lower... Let’s not let a little chill steal our fitness mojo!

How can I help you stay motivated when all you want to do is eat the comfort food and stay inside until it warms up again.

Believe me when I tell you staying active and healthy in July is entirely possible and dare I say it, even enjoyable, a little ‘thinking outside the square’ creativity!

Let’s forget the ‘winter weight gain’ myth, and embrace the opportunity to build strength and resilience, both physically and mentally.

So...where to begin? Embrace the indoors sometimes (if it really is too unbearable outside) but...don’t get stuck there!

While the thought of heading outside when it’s near freezing is understandably less appealing, don’t rule out outdoor activity entirely.  Remember - layers are your best friend (especially in Melbourne!). Start with the thermal base layers, add a fleece mid layer and a waterproof outside layer (a lightweight jacket is preferable). 

Even on a chilly morning, a brisk walk along our beautiful bayside beaches can be invigorating, just be sure to check the weather forecast! If you live in the hills, the same thing applies, just dress appropriately so you can enjoy the delight of breathing in the fresh clean air, without the chill factor!

And...If the weather truly does turn nasty, don’t lose hope, there are countless ways to stay active indoors - great if you have a gym membership, but if that is not you, think outside the square (or let me do it for you!)

Here are a few ideas I’ve come up with to get you started...

●     Body weight Blast: Transform your living room into a fully equipped workout space with nothing but your own body.  Look up body weight circuits online - you’ll find variations for all fitness levels.

●     Dance it out: Put on your favourite music and let loose! Dance workouts are a fantastic way to boost your mood and burn calories without feeling like you’re ‘exercising’.

●     Virtual fitness Classes: The internet is your oyster! Explore all the free stuff online, from yoga, to pilates, HIIT or strength training classes - most of these offer complimentary trials so you can ‘try before you buy’.  There is now so much variety on offer (when I was younger it was television’s ‘Aerobics Oz Style’ or Jane Fonda videos!).

●     What else is there? So much more! There are various groups that swim in the Bay throughout the year, and they appropriately call themselves the iceburgers! Or maybe choose the slightly warmer option of indoor pools, perhaps a deep water running class, aqua aerobics or just swimming up and down, maybe look at one of the swimming clubs that offer a free trial? Anything in water gives you a great workout that is gentle on the joints.

●     Rock climbing: Indoor climbing gyms are a fantastic way to build strength, improve coordination, and have some fun - regardless of what the weather is like outside (come summer you can try doing it outside in one of our mountain ranges!)

●     Group fitness: join a winter-friendly class such as Zumba, indoor cycling, or perhaps a team sport like cricket, netball, basketball, etc.  The social aspect can really keep you motivated as well, great way to make new friends!

And whilst we are on the subject, remember to fuel your body right during the colder months.  Good nutrition is essential throughout the year.  Focus on warming, nourishing foods that provide sustained energy.  Things like hearty soups, wholesome grains and plenty of fruits and vegetables. (Whilst I can’t give specific recipes - our resident clinical nutritionist is your go to for that - just remember to prioritise balance and variety in your diet)

Listen to your body: This is crucial, especially during winter.  If you’re feeling unwell, take a rest day.  Don’t push yourself too hard, especially when starting a new routine.  The key is consistency, not intensity.  Small, regular efforts are far more effective than sporadic bursts of extreme activity. 

Winter doesn’t have to mean a fitness standstill.  By embracing a bit of creativity and prioritising self-care, you not only maintain your health but also discover new ways to enjoy fitness throughout the colder months, no matter where you live!

So... let’s wrap up warm, get moving and conquer winter together! Just imagine how great you are going to feel when the unveiling takes place once the warmer months are back!

Written by

Vivienne Derwent

‘Inside Health, Outside Vitality’

Vivienne Derwent

B.HSc. ANTA

M:0402 076 103

Email: viv@vnutri.com.au  

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(C) Break Free Consultancy 2025

Disclaimer: All information is accurate at the time of publication and subject to change