winter fitness plan

As winter settles in, the pull of comfort over movement and fitness grows stronger. This season invites us into the natural rhythms of slowing down—a time when cozy blankets, warm drinks, and stillness call to us more loudly than ever. It’s easy to feel overwhelmed by the resistance to movement and fitness.

I’ve been grappling with this delicate dance between self-discipline and self-compassion for the past few months. Learning to navigate this balance has been both challenging and transformative. While I’m still learning and integrating, I’ve discovered some practices and mindsets that have helped me move through this season with more grace.

I’d like to share those with you here in the hope that they might inspire both compassion and consistency as you care for yourself this winter.

1. Start with Self-Compassion

I’ve cultivated a mindfulness and meditation practice over the past few years, and one of my teachers, Tara Brach, often reminds me: when we feel stuck or full of aversion, the first step is to pause and reflect. It’s in that pause that we create the space for compassion and acceptance to emerge. Only from this grounded place can we then move forward in true alignment.

So, the first step in approaching winter fitness is pausing to honor where you are. This means recognizing and befriending any reluctance or frustration you might feel about moving your body. Rather than trying to push it away, take a moment to pause and check in:

• What are you feeling?

• Are you tired, unmotivated, or just overwhelmed?

These aren’t signs you’re failing - they’re signs you’re a human. Resistance is not an indication of failure but a reminder to reconnect with intention.

Instead of judging yourself, try asking:

• What can I offer my body today?

• How can I care for myself through movement?

Sometimes the answer might be a strength workout or a run. Other days, it might be stretching, yoga, or simply lying down for five minutes of deep breathing. The goal isn’t perfection - it’s showing up for yourself in a way that feels kind and true.

2. Reframe Fitness as Self-Connection

So often, we approach fitness as a way to achieve something - a lower number on the scale, a “better” body, or even just checking a box. But what if fitness was less about achieving and more about belonging to yourself?

When you move, you’re choosing to care for your body and mind, even on the days when it feels hard. You’re showing yourself respect by saying, “You’re worth this effort.”

Too often, we fall into one of two camps when it comes to our bodies:

• Judgment and dissatisfaction, where we fixate on perceived flaws, pushing ourselves through punishing regimens in pursuit of an arbitrary ideal.

• Neglect and disregard, where we tune out our body’s needs entirely, ignoring its calls for movement, nourishment, and care.

Both extremes lead to pain and disconnection. But what if there were another way?

Loving your body into existence means learning to meet it where it is - with its quirks, its imperfections, and its incredible capacity. It’s about seeing your body not as a burden to manage but as a miracle to cherish.

Think about it: your body heals itself, fuels itself, and carries you through every moment of your life. When you shift your perspective to one of awe and gratitude, movement stops being about punishment and becomes a joyful exploration.

Ask yourself:

• What does your body want today?

• What would feel good, invigorating, or freeing?

By listening to your body’s signals, you create a positive relationship with it - one built on trust.

It’s a mindset shift: from focusing on how your body looks to prioritizing how it feels. In doing so, you cultivate not just physical well-being but a deeper harmony between mind and body.

3. Make Movement Easier Than Ever

Once you’ve grounded yourself in self-compassion, the next step is pairing that mindset with practical systems to make movement effortless - maybe even enjoyable. Motivation is fleeting, especially in the darker, colder months. But a solid system can keep you moving when motivation fades.

James Clear’s Atomic Habits reminds us that habits are built not by giant leaps but by small, sustainable actions. The goal is to lower the barriers to movement so it feels natural and easy to start.

The 2-Minute Rule

If the thought of completing a 60-minute workout feels daunting, commit to just two minutes of it. Put on your workout shoes. Do one stretch. Step outside for fresh air. These small actions reduce resistance, and often, two minutes will snowball into more.

Stack Your Habits

One of the most effective ways to create a new habit is to pair it with something you’re already doing. This is called “habit stacking,” and it works by linking your desired action to an existing routine:

• While your coffee brews, hold a deep squat or do a few stretches.

• During your favorite show, try a couch stretch or a plank hold.

• After brushing your teeth, spend two minutes foam rolling or stretching.

By linking movement to an existing habit, you create an easy cue for action.

Make Your Space Work for You

Set up your environment to make movement as convenient as possible:

• Lay out your workout clothes the night before.

• Dedicate a corner of your home for quick workouts or stretching.

• If outdoor movement feels daunting, explore at-home workouts. 

For quick and effective At-Home Workouts, try ReadyCoach. My husband and business partner/good friend created this app from scratch. It is a fitness game changer!

Lean on the Energy of Others

When motivation wanes, group energy can help you stay consistent. Classes, group workouts, or even a regular walking buddy create accountability and make movement more enjoyable.

The magic happens when your routine aligns with who you are and the life you’re already living. Instead of fighting your circumstances, work with them. Pair small habits with systems of support - whether that’s through your environment or the energy of a group.

By blending small, intentional actions with the collective power of community, you create momentum that carries you forward even on the toughest winter days. Movement becomes less about rigid discipline and more about connection - to yourself and to others.

4. Embrace Imperfection and Begin Again

The beauty of movement is that it’s always available - every day, every hour, every moment. Celebrate any movement as a win, no matter how small. James Clear offers a rule that’s perfect for moments when life gets in the way: Never miss twice.

If you skip a workout or indulge more than you intended, let it go. Begin again the next day - no guilt, no overcompensation. This approach focuses on progress, not perfection, keeping you consistent without all-or-nothing thinking.

A Winter Movement Plan Rooted in Compassion

Here’s a simple framework to keep you moving this winter without burnout:

• Morning Check-In: Spend 2 minutes each morning asking, “What does my body need today?”

• Mini Goals: Commit to just 2 minutes of movement to get started. More often than not, you’ll keep going.

• Pair Movement with Joy: Listen to music or a podcast while you move. Invite a friend along or join a class.

• Track Lightly: Use a notebook or app to note each day you move and celebrate what you’ve done. ReadyCoach highlights each day you complete a workout, building motivation as you watch your streak grow!

Closing Thoughts

Let this winter be about cultivating joy and self-respect in the little moments. Movement doesn’t have to be grand to matter. Even the smallest acts - stretching while you sip tea, bundling up for a five-minute walk in the cold, or dancing in your kitchen - can remind you of your strength and help you stay connected to your body and spirit.

Here’s your challenge: Pause. Breathe. Then ask yourself, What does my body need today? Listen. Then move, even if it’s just a little.

Let this season be one of strength and kindness.

Be well,
Aurora