Ross Yeoman
4 min readDec 13, 2018


Top Three Mistakes: Winter

  • Avoid these for better results
  • How to cope with the colder weather

Common mistakes: WINTER

If you’re like me, then you’ll struggle with the cold, wet and dark winter mornings.

It’s also the time of year when colds and flu are rife. There are numerous things that you can do ward these off. Spoiler: training does not always help!

Training outdoors is especially gruelling (well until you warm up) therefore this needs to be factored in to your training too. It’s definitely noticeable how much the quieter gyms are this month (when everyone is extremely busy and sacrifices their own wellness).

Here are a couple of pointers for getting through the next couple of months.


Excluding the holidays excesses, there are tweaks that you should be making to your nutrition.

When the immune system is so vulnerable, it’s advisable to increase your consumption of vitamin C (through the likes of citrus fruits) as this will help massively.

There are numerous disputes as to the effectiveness of vitamin tablets, however you should be ensuring that you consume enough vitamin C through natural sources first and foremost.

Fruit and vegetables will help basic body functions but this is needed more so in winter.

Hot drinks and soups are also an option to keep warm when the body temperature is dropping.

Small changes to your nutrition can make a big difference here.


The body clock goes haywire when the clocks change so it’s vital to get enough rest.

Staying up late and waking up early generally means that you’re starting the day on the back foot.

Particularly with the darker nights, Seasonal Affective Disorder (SAD) also increases although there are special lamps that may improve your energy levels. I’ll let you decide on that one though.

If you’re consuming excessive caffeine and alcohol then this will adversely affect sleeping patterns.

It’s all about planning your week and ensuring that rest is a priority. More energy means that you’re more likely to train at a higher intensity.


There’s never really a bad time to try and change your life. However, with everyone starting in this month it can be easy to get the wrong perception of the gym is usually like and become dissuaded.

Let’s face it, when the gym is busy, it’s not as much fun besides the intimidation factor if you are new to it all.

December is not a bad time to begin as it’s much quieter in general therefore allowing you peace to discover the new environment.

Furthermore, there are often promotions on before the January rush.

I’ve worked in numerous busy gyms and the biggest frustration (especially when coaching) is being unable to gain access to necessary equipment.

It’s one of these things, if you don’t try it then you will never know what you can achieve.

I’m 100% confident that these tips will help you!

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Ross Yeoman

RYPT Owner



Ross Yeoman

RYPT is about sustainability, moderation and enjoyment through health and wellbeing coaching. Personalised Online Fitness coaching. RYPT will get YOU results!