Motivation For Winter...
How to Stay Motivated During the Dark, Cold Months
By Neil Major
Let’s be honest…
When the temperature drops, the days get shorter, and it feels like we go to work in the dark and come home in the dark motivation naturally dips.
It happens to everyone.
Even the most consistent gym goers feel that pull toward the sofa, the blanket, and the comfort food.
But the people who stay on track?
They don’t rely on motivation.
They build habits, systems, and routines that carry them through the winter and put them miles ahead by January.
Here’s how to do the same.
1. Accept That Winter Motivation Is Different
You won’t feel the same buzz walking into the gym as you do in the summer.
That’s normal.
Winter is about discipline, routine and momentum not the ‘summer body’ emotional high.
The goal isn’t perfection.
It’s staying consistent enough to progress instead of slipping backwards.
2. Focus on How You’ll Feel After the Session
Winter is the season where your brain will talk you out of training:
“It’s too cold.”
“I’ll go tomorrow.”
“I’m too tired.”
But the feeling after training?
Warm, energised, proud, sharper, happier and less stressed.
If you anchor your decision on the post workout feeling instead of the pre workout excuses, you win.
3. Set Clear, Short-Term Goals
Long-term goals are great, but winter requires something more immediate.
Try:
“Train 3 times this week”
“Hit 10K steps on weekdays”
“Eat 3 high-protein meals per day”
“Lose 1lb this week”
“Improve my squat or push ups”
Small wins build momentum, and momentum beats motivation every time.
4. Train With People Who Lift You Up
The quickest way to fall off track in winter is to train alone.
The quickest way to stay consistent?
Train with a community who won’t let you disappear.
This is exactly why the MajorFitness Bootcamp thrives in winter the energy, the accountability, the banter, the atmosphere… it makes turning up fun, even on the coldest mornings.
5. Create a Winter Routine That Works For You
Your summer schedule won’t work in winter.
Adjust where needed:
Earlier/later training times
Meal prepping warm, hearty protein meals
Adding supplements like vitamin D
Getting to bed 30 minutes earlier
Winter is a different season so build a different routine.
6. Use the “10-Minute Rule”
If you’re low on motivation, tell yourself:
“I’ll just do 10 minutes.”
Ten minutes is enough to override resistance.
And once you're moving?
It’s never just 10 minutes.
7. Remember: Winter Is Where the Real Transformations Begin
Most people fall off between November and January.
They “wait for the new year,” only to start again from rock bottom.
But the people who stay even moderately consistent through winter?
They start January already ahead fitter, leaner, stronger, with habits intact.
Winter is where champions are made.
This Winter, Let Me Help Carry You Forward
If you struggle with motivation during these months, you’re not alone and you don’t have to do it alone.
At Neil Major Coaching, we give you:
✔ Accountability
✔ Structured programs
✔ Coaching that adapts to your life
✔ A community that supports you
✔ Results that make you excited to keep going
If you’re ready to stay on track this winter or even get ahead of everyone waiting for January:
Book a call with Neil and let’s build a plan that works even on the darkest days.
