7 Emergency Hacks to Stay Healthy in the Winter

A picture of a Games of Thrones bobblehead, who is about to slay the SAD monster.

“Winter is coming”

– House Stark.

Like the White Walkers of the old stories our Gran used to tell us, winter is descending upon us mere mortals, and we must prepare! This endless onslaught of vicious attacks on our brains and our bellies will leave us ripe for slaughter if we’re not careful:

Cold weather that encourages us to sleep in, avoid the elements, and say “maybe tomorrow.”

A sun that rises too late and sets too soon means we often go days without seeing the damn thing.

Cookies and candies bombarded us from everywhere we look.

Oh, and a f’ing global pandemic that has left us isolated and alone. 

These and more challenges are just begging us to go off the rails. And a built-in excuse called January 1st where we promise to “start over” helps us rationalize us “pausing” until then. Black Friday has come and gone. Cyber Monday is now in the rearview. Thanksgiving is now a distant memory.

And yet…the challenges are just getting started.

Luckily, we have 7 “hacks”  to survive these trying times. If you want, you can try them too!

Here’s what we’ll cover:

Alright, let’s equip you with some strategies to survive the storm.

Winter Hack #1: Don’t run in the wrong direction

Warning traffic sign on a ice road

We need you back in the fight, right now.

We all see January 1st as the “reset,” and there’s nothing wrong with a reset to start out the year. The problem is when you compound your issues by digging yourself deeper into a hole that you have to eventually climb out of!

Say “F it” long enough, and the hole will start to resemble Bruce Wayne’s prison in The Dark Knight Rises:

A scene of Batman climbing out of a hole

Think of it like you’re on the starting line of a race for a healthy life that starts on Jan 1st. You have two options:

  • A) Hang around the starting line: Hang out and wait for the gun to fire. Then start running.
  • B) Run in the opposite direction. Run farther away from the starting line, so when the gun goes off you have even FARTHER to run in the race.

So, Step 1 is not running in the opposite direction. This means you can’t skip all your workouts and eat like crap and give up til January. This is you going the wrong way, and will make the task of “starting over” on January 1st that much more brutal.

Instead, do what you can to “tread water” and hang out around the starting line. If you CAN, stay on target. One bad meal doesn’t ruin things. One missed workout isn’t the end of the world. If you have an awful day, respawn and get back in the fight. Immediately.

A four-week freefall is a hole you’d rather not be in. You also don’t want to be in THIS hole:

A gif of Bruce falling into a cave

But that’s beside the point…

So forget B. Let’s aim for A.

Winter Hack #2: Never Two in a Row

In the video above, I explain the importance of “Never Two in a Row.”

You’re human. And life happens.

What SHOULD NOT HAPPEN is missing two days in a row. Or eating TWO bad meals in a row. Or having TWO bad days in a row.


One bad day can feel like a speed bump if you’re trying to get healthy. Get back on track right away and there’s no problem.

However, missing two days in a row is like turning that tiny speed bump into the Misty Mountains. If you miss one day in a row, no problem! Just act like it didn’t happen and get back on track.

But once you miss two days in a row, you are now 67.42% more likely to fall into a multiple-week hole. Okay, I made up that statistic, but two days very easily becomes three, which very easily becomes a week, which easily becomes “I’ll wait til January.”

That’s running in the wrong direction. 

A gif of someone saying "don't do that."

AIM TO NEVER EVER EVER miss two workouts in a row. If you miss a workout on Monday, go on Tuesday and get right back on track. If you eat pie for lunch, because it ain’t gonna eat itself, make your dinner healthy AF. Do that, and you’ll be fine.

So whenever you have a bad day or do something against your plan, I need you to respawn right away (“start over” in video game lingo) and make the next day the best day you possibly can.

Winter Hack #3: Consider Skipping a Meal

A photo of thai noodles from Noel

Spoiler alert: you’re going to eat lots of decadent food this upcoming month. (Unlike Noel’s delicious Thai Zoodle recipe above)

I know it. You know it. So we can do one of two things.

  • We can pretend like it’s not going to happen, and then be surprised and beat ourselves up when we put ourselves in a carb coma and go on a calorie-induced bender.
  • Or we can be smart about it and negate the impact these days have on our waistlines. Better yet, we can make these additional calories work FOR us.

For starters, our metabolisms aren’t that smart. Our weight will fluctuate based on total calories consumed over many many days, not after ONE power-bomb of a meal.

Joey saying "I ate way too much"

So, if you know you are going to eat a monster lunch and dinner (I see you, Christmas), eat a stupidly light breakfast, and a light breakfast tomorrow – the calories will average out in the long run.

Or, if you’re willing to dig in and do the research, SKIP breakfast (and maybe lunch) before your monster meal. It’s called “intermittent fasting,” and it’s what I do to stay on track during weeks when I know I’m going to eat poorly.

  • First, I skip breakfast every day (I haven’t eaten breakfast for years now).
  • Second, I might choose to skip lunch as well the day after a monster meal. Again, dig in and do the research (or just read this), and you’ll find that missing a meal isn’t the end of the world. In fact, it can lead to a healthier lifestyle for the right person.

If you’re interested in skipping a meal here or there, our snazzy new app has an intermittent fasting adventure in it that you can try RIGHT NOW.

Sign-up for a free trial right here:

Winter Hack #4: Strength Train Before Big Meals

A Christmas dinner

Whether or not you take advantage of intermittent fasting, you can time your workouts to coincide with your unhealthy meals.

As I mentioned in our article on The 5 Rules of Weight Loss, think of all the calories you eat as first-year wizards at Hogwarts.

Your body is a lot like the Sorting Hat.

They need to be sorted into one of three houses (“Burn as Energy,” Store as Fat,” or “Rebuild Muscle.”)

The extra calories you eat over the holidays always go towards “store as fat” unless you give them a really good reason to head to the “build muscle” common room. Politely asking them won’t help.

You need to give them a reason. And that wonderful reason is STRENGTH TRAINING.

Coach Staci showing you how to do an explosive push-up

When you strength train before a big meal, the muscles you trained are broken down and need to be rebuilt. So, over the next 48+ hours many of those extra calories will be diverted to rebuilding (stronger) muscles instead of becoming fat.

Yeah, gyms have been hit or miss during the pandemic. But that doesn’t mean we can’t do bodyweight training from our living room.

Try a heavy strength training workout just a few hours before a holiday mean, then proceed to eat with everybody else. While they all lament “I’m so full, I ate too much, wahhhh,” you’ll know your calories are being used to rebuild muscle. So internally, you can start doing an evil villain laugh… Muahahahah, you know the one.

Work smarter (like a nerd).

Winter Hack #5: Don’t rely on motivation

A cat Bored and Yawning

Here’s another spoiler for you: you are NOT going to want to work out this month. It’s going to be dark and cold, and your nose is going to run (better catch it!), Zoom meetings are going to go on unending, you’re going to be hungover, and so on.

The amount of motivation you’ll need to get over these obstacles is gargantuan. So don’t force yourself to try and “dig deep” and just “work harder” and feel guilty when you’re “not motivated.”

Instead, do whatever you can to never, ever rely on motivation. Your body won’t say, “oh that’s okay, I’ll stay in shape because I feel bad for you.” There are 31 days in December just like there are 31 days in August.

This means you need to stay on track even though it’s much easier to do in the summer. So instead of motivation, build fail-safes to make sure you are staying healthy. Schedule your workouts in your calendar and set up alerts so you are reminded. Recruit a buddy so you can check in on each other.

Or go with one of these more diabolical examples:

Take a really really embarrassing photo of yourself, or type up a tweet with an embarrassing secret. Schedule it to post at 6:15 (or whatever time is early for you) every morning before you go to bed. Put your phone in the other room. If you don’t wake up on time, and run in the other room and cancel that tweet, it goes out! Better just get out of bed and train before work.

Give your co-worker $250. Tell him/her that you will work out 3 days per week, and text him a photo of your workout. If he/she does not receive that photo, they’ll donate $50 of your money to a political cause you can’t stand.

Set your credit card alerts to email you and your wife/husband every time it’s used. Agree ahead of time you’ll never use that card to buy fast food or else you’ll have to be on diaper duty for the next 3 months straight (or something that fits your situation).  

In each of the instances above, you’re going to do exactly two things:

  1. Get really mad at yourself. Probably curse a lot. Swear vengeance on your past self.
  2. Do the damn thing you know you need to do while also being mad at yourself.

Never ever ever rely on motivation. Now, motivation doesn’t hurt. It’s just not reliable. So if you are in need of some motivation to get started, try this watching this video to remind you that training in the winter makes you a badass:

Just don’t rely on it, or feel guilty when you don’t have it! Whenever you DO feel a burst of motivation, use that extra energy to build systems.

Here’s how to use motivation properly.

Winter Hack #6: Have a BACKup Plan

A pic of frozen mixed vegetables in freezer bag

“Too cold today! Can’t go to the gym and do my workout, DAMN! Looks like I’ll just have to sit here and eat ice cream.”

“Ran out of groceries, and it’s snowing. I guess I’ll just have to order pizza.”

The problem with winter is that it makes the unhealthy option always the easiest. We’re lazy, and I have to imagine we’re a bit like bears in that we want to hibernate and store fat when it gets cold out.

We have this tiny voice in our head subtly nudging us to pick the path of least resistance: aka pizza and skipped workouts.

And we can’t let that voice win. Then, the White Walkers win. And we’re all screwed. So, instead, we’re going to MacGuyver the sh** outta our winter by having a backup plan prepared.

For example:

A Workout Backup PLan: Have a place in your house or apartment that you can go to and do the Beginner Bodyweight Workout, a workout from Nerd Fitness Prime, or some yoga.  It might not be as great as the gym (which may or may not be open), but it’s still a workout. It might mean investing in a door frame pull-up bar or a yoga mat, but a small investment for maintaining momentum through the winter is worth any amount of money. Here’s How to Build a Home Gym if you’re interested. 

A Nutritional Backup Plan: Have a healthy meal in your freezer that has already been prepared and ready to be heated up. We make horrible decisions when the fridge is empty and we’re hungry. The Sirens of Dominos and Pizza Hut beckon us to call them for a 30-minute delivery.

So use your own laziness to help!

Here are some things to consider:

  • Have a meal in your freezer that’s all ready to go.
  • Store SteamFresh veggies for emergencies.
  • If you use delivery apps for crap food, delete them from your phone.

Do what you need to do to make it more difficult to make the wrong choice.  

Winter Hack #7: It All Counts

A baby taking a small step

So you can only train for 15 minutes today instead of 20.

So you have time to do a few yoga poses instead of working out for an hour.

So your ONLY option at the holiday party is pizza and you didn’t have a great breakfast.


Every little bit counts. It REALLY, REALLY does. Every small change, or even living off pie HALF of the time is FAR better than living off pie all the time. Swap ONE beer for ONE glass of water, and it’s a victory that will translate to your waistline. Do 5 push-ups as soon as you get out of bed, and it’s a victory.

Batman stoked you want to track your calorie intake.

Winter is a problem not because people make one bad mistake, but because one bad mistake quickly sets off a chain reaction of disasters justified by the fact that folks can’t do something 100%. So they opt for 0%.

If you don’t have time for a full workout, do half a workout! If you have to eat from a drive-through, no problem. Drinking water or a Diet Coke and grab some fruit as your side. 

So instead of our Fitness Switch being flipped “off” for winter, maybe our Fitness Dial just comes down to a “5.”

Text: "How we think about getting healthy:" next to image of a hand on a light switch with "on" written above and "off" written below. Text: "How we should:" next to image of a hand on a dial numbered from 0 to 11.

Here are a couple of strategies you can try:

#1) A Simple Morning Workout: 

Every morning when you wake up, do:

(No bar? No problem, here are 5 pull-up alternatives.)

Make this the FIRST thing you do every day (using systems built back in point #6). That way, at least every day during the winter you’ve done something.

#2) Speedrunning Your Workout:

As Coach Matt explains in the video above, even if you only have a short amount of time, it can still be enough to crush a quick workout.

Together we can Brave the Winter

There you have it. 

While you don’t have to follow all 7 hacks this winter, even just adopting one or two might help you build some momentum between now and the new year.

And as always, if you need any additional help, we’re here for you.

What kind of help?

Well, you could consider:

#1) Our Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the button below for more details:

#2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!

Alright, that about does it.

But real quick, before somebody yells at me in the comments, yes I know a lot of Aussies and Kiwis are NF Rebels, and I know it’s nearly summer down there. You can laugh at us all you want, your winter will come soon enough. Oh, it will.  

Now, let’s hear from you:

What do you do when the going gets tough, when the temperature drops, and life gets busy as hell?

How do you fight back?

What are your favorite specific tricks or systems you use to stay on track?

Leave your comment below and share it with your fellow Rebels.


P.S. If the cold weather is bringing you down, this guide on overcoming the winter blues may help.


Photo source: Joerg Huettenhoelscher © 123RF.com, qwartm © 123RF.com, Ivanko Brnjakovic © 123RF.com

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