Hey there, my frosty little Frankfurter 🌭

If you’re in the UK/Europe then it’s about to get colder, darker and MUCH harder to get out of bed in the morning.

This time of year is when you’re way more likely to feel a bit “meh”.

Motivation takes a hit.

Your sofa has a magnetic pull that stops you from heading to the gym after work.

The Christmas food adverts send your cravings through the roof.

However…

You can’t let this stop you from making progress.

This time of year happens every year.

So you need a plan to fight back against all this fuckery.

Which is where your Winter Wiggle Plan comes in my sweet little sesame seed bagel 🥯

Check it out 👇🏻

🟣 Smash that sleep 😴

Your body is like a 24/7 construction site, and sleep is when the real magic happens.

Aim for 7-9 hours of quality shut-eye by doing the following:

• Create a bedtime routine: Maybe it's a warm shower, some light stretching, or reading a few pages of that book you've been meaning to finish.

• Make your bedroom a sleep sanctuary: Keep it cool (around 18°C), dark, and quiet.

• Ditch the screens: I know, I know, scrolling through TikTok is addictive. But that blue light is messing with your sleep hormones. Try to avoid screens for at least an hour before bed.

Remember, good sleep is like a free gains booster.

It helps regulate hormones that control hunger (goodbye, random cake cravings!) and supports muscle recovery.

Plus, you're less likely to skip your workout when you're well-rested!

🟣 Nom on protein like it's going out of style 🍗

Protein is your secret weapon for battling hunger, crushing cravings, and making those sweet, sweet gains.

Here's how to get more of the good stuff:

• Breakfast protein party 🎉: Start your day with a protein punch! Add a scoop of protein powder to your morning oats, blend it into a smoothie, or grab a protein yoghurt.

• Snack attack with purpose 🍫: Like a nighttime snack? Why not mix up a tasty protein shake to sip alongside your chocolate bar – it's like a chocolatey double whammy of deliciousness and gains! Or, if you're more of a tea and biscuits person, add a protein yoghurt to your spread.

• Meal prep like a boss 🍗: Build your meals around a protein source. Chicken, fish, tofu, or whatever floats your boat. Think of protein as the star of the show, with carbs and fats as the backup dancers.

🟣 Walk it out (even if it's just to the fridge and back) 🚶‍♀️

I get it, when it's cold and dark outside, the last thing you want to do is go for a walk.

But trust me, it's worth it:

• Start small: Even a 10-minute walk can make a difference. That's like, what, two songs on Spotify? You've got this!

• Make it fun: Call a friend for a chat while you walk, or listen to a podcast. I recommend "Stuff You Should Know" – you'll be so engrossed you'll forget you're exercising.

• Use it as an excuse: Need to pop to the shops? Walk there instead of driving. It's exercise in disguise!

Remember, walking isn't just about burning calories. It boosts your mood, helps with digestion, and keeps your joints happy. Plus, it's a great way to clear your head after a stressful day.

Progress isn't a straight line.

It's more like trying to draw a circle with your non-dominant hand - messy, but it gets the job done.

This plan might not be Instagram-perfect, but it's keeping you in the game.

So…

Embrace the winter wiggle, celebrate the small wins, and keep moving forward.

Big love,

Rachel 🥰