Here are my top tips to help you stay well, fit, and ready to perform:

1. Fuel Your Body with Warm, Nourishing Meals

Winter calls for hearty, nutrient-rich fare like root vegetable stews, whole grains, leafy greens, and citrus. Add immune-boosting staples such as turmeric, ginger, and cinnamon not only brings warmth and comfort, but also supports digestion and immunity. Eating well is the fuel to ensure that our bodies are ready for the rigours of winter and the cold, and ensure that I can keep training at a high level all year round.

2. Prioritise Immune Support Smartly

In the colder months, immune defences can falter. I rely on key nutrients (vitamin D, vitamin C, zinc, probiotics, and omega-3s) to help maintain performance and recovery. These are echoed in Gr8 Health’s “Ultimate Winter Wellness” recommendations. For example, Gr8 Health have multitasking supplements like Maximum Super Greens for energy and immunity.

3. Stay Strong and Stay Inside-Out Hydrated

Hydration isn’t just about chugging water—especially when cold air drains moisture faster. I prioritise deep hydration through warm herbal teas and nutrient-rich broths (perfect post-training), alongside water infused with citrus or berries. These help me stay hydrated out of the pool and between sessions, so that I am always ready to be at my best.

4. Warm Up, Recover, Repeat

Cold muscles are prone to injury, so I lengthen warm-ups and dynamic drills before sessions, and spend extra time on mobility. After training, warm baths or contrast showers help ease recovery and boost circulation. A consistent wind-down routine – including magnesium or other calming rituals – also helps me sleep deeply and recover fully.

5. Embrace the Calm – Mind & Body

Winter’s slower pace is a gift if you lean into it. Gentle walks in the frosty air clear the mind, while meditation, breathwork, or yoga restore focus and reduce stress. This mental reset complements physical preparation and keeps performance aligned with well-being. For me, winter is a time of cross training, and long, stable sets as I build my endurance base and ensure I have the miles in the bank for the season ahead.

In Summary:

Winter isn’t a season to slow down. It’s a chance to train smart, recover deeply, and fortify your immune system. Eating well, hydrating cleverly, simplifying your supplement routine, and tuning into rest and mindfulness not only keeps you in top form, but also sets you up to come spring stronger than ever. Here’s to a winter full of warmth, wellness, and performance.