As winter sets in, it’s all too easy to press pause on your training, hit snooze, and trade workouts for warm blankets and comfort food. But staying active during the colder months isn’t just about physical fitness — it’s crucial for your mental health, immune system, and long-term progress.
In Episode #32 of the
D8 Training Podcast,
Ann-Marie Antic chats with D8 Training head coach and founder
Neven Antic, who shares powerful insights and practical strategies to help you train consistently, eat smarter, and thrive through winter.
When motivation drops (as it often does in winter), discipline becomes your strongest asset. Neven explains that relying on motivation alone is unreliable, especially when it’s cold, dark, and your energy feels low. But a well-established routine will carry you through.
Don’t see winter as a time to ease off — see it as a chance to build momentum in your strength training program while others slow down.
Your body doesn’t move the same in winter. Cold weather tightens muscles and stiffens joints, increasing your risk of injury — especially for those over 40. Neven recommends:
This extra care up front pays off in better performance and fewer setbacks.
Pre-workout fuel is essential. Neven highlights the importance of consuming at least 15g of protein before training, particularly for women over 40. This helps stabilise energy, protect muscle mass, and improve recovery.
Post-workout nutrition is just as critical — aim for 40g of protein plus quality carbs within 60 minutes of training. Despite old myths, fasted workouts are often less effective, especially as we age.
“Your body needs fuel to perform and recover. Don’t skip the basics — they matter more the older we get.” – Neven Antic
Winter can take a toll on mood and motivation. But strength training is one of the most powerful tools to combat seasonal blues. Moving your body boosts your mood, builds energy, and gives you a sense of control — even on the toughest days.
It doesn’t have to be perfect. It just has to happen.
If you have a question from this episode or want to chat with Neven directly:
👉 Submit your question here or send us a DM on Instagram or Facebook.
We love hearing from our community!
To learn more about D8 Training and find out if we’re the gym near me, head to here.
Looking for something more tailored?
If you'd like Neven as your personal or private trainer, find out more here — spaces are limited but worth it.
Don't let winter hold you back. This is your time to build strength, resilience, and momentum through resistance training
that lasts all year.
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