Summer bodies are made in Winter

It’s so easy to chicken out in the cold of winter and give in to the sofa and drop our exercise routines, however any movement professional will tell you, including our very own Sara Colquhoun, that; “Summer bodies are made in winter”. 

That said, winter invites us to slow down, to draw inward, to rest, however, in that stillness, our bodies still long to move. And we do need to move our bodies, not necessarily push them, but move to increase circulation, to warm our bodies, and to restore, and maintain.   

Living in alignment with the seasons is important and it means tuning into the rhythms of nature as a guide for how we nourish, move, and care for ourselves. In winter, movement becomes less about intensity and more about intention. It’s about keeping the fire within gently alight.

So how does this align with making a summer body?  Think more about maintaining that physique, which means you're not going back to the beginning when the season changes and you're pushing hard and fast to get that summer bod.  A much easier, and healthier practice.

Why Movement Matters in Winter

In Traditional Chinese Medicine, winter is the season of the Kidneys the root of our vitality. It’s a time of conservation, but not complete stillness. Remember movement helps:

• Support circulation and immunity
  
• Keep joints mobile and supple
  
• Reduce winter stagnation and low mood
  
• Nurture the nervous system
  
• Keep your internal energy flowing
  
• Promote better sleep

You don’t need to run a marathon or commit to high-intensity exercise. Winter requests that we move mindfully with softness, presence, and care.

Winter Movement Rituals We Love

1. Slow, Intentional Pilates or Yoga
   Movement that aligns breath with body is especially powerful in winter. Choose slow flows, mat Pilates, or yin yoga to stretch, strengthen, and ground your energy. Let your mat be a place of warmth and return.
2. Morning Mobility & Breathwork
   Begin your day with 5–10 minutes of gentle movement and deep breathing. Arm circles, spinal twists, soft lunges, the right amount to awaken the body and stoke your internal fire.
3. Winter Walks
   We love a daily walk, it’s powerful. Rug up and head outdoors when the sun is shining, even briefly, natural light supports circadian rhythms and mood, while walking keeps blood moving and thoughts clear.
4. Dance & Shake
   Put on a favourite song and let your body move freely, instinctively. Just three minutes of joyful movement can shift stagnant energy and elevate the spirit.
5. Restorative Stretch Before Bed
   Winter can create tightness and tension, so look to end your day with slow, supported stretches for your hips, lower back, and chest in particular to soften and signal rest to your nervous system.  You can also do these throughout the day.

In winter the goal doesn’t have to be transformation. Circulation, connection, and care are enough.   Just ensure you are moving daily to keep your inner vitality glowing.  It’s more about maintaining and nourishing our bodies, than pushing them to new levels of physical improvement.   What's important is that we don't give in, or up.  Keep moving, you'll feel (and look!) better for it!