Simple swaps to make to your diet and fitness routine as the weather gets colder – Evening Standard

Posted: September 27, 2019 at 12:44 am

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The latest lifestyle, fashion and travel trends

The latest lifestyle, fashion and travel trends

It's pouring down andgetting dark at 6am. Meaning only onething:winter is coming.

Want to know how London's top trainers keep themselvesstrong and healthy throughthe gloom?

Preparation is key, as is hot yoga, a sprinkling ofboxingclasses, power walking, batch-cooked chunky veg soup, bowls of morning porridge and a good wake-up light alarm clock.

In a final salute to summer, here's howhow to eat, train and be well as the nights draw in.

The key for both of us is prepping gym kit the night before. If I'msuper organised Ill put it on the radiator the night before so its toasty when you wake up.

Add more warm meals in. Porridge for breakfast is always a winner. Magnesium, vitamin D and cod liver oil supplements are really helpful to feel more energised and alert.

I use it as an opportunityto do sprints on the treadmill in a gym, as I tend to do longer endurance runs in the summer. Its easy to want to hibernate and curl up in the warm. Fight against it and do a work out that will get you warm. Anything high intensity is great for this but I also love a hot yoga class in the winter.

Also wrap up warm and get outside whilst its still light! It doesnt have to be a full blown work out or run - even a long power walk will do - just something to get you some fresh air and some natural vitamin D.

In winter I tend to focus on getting strong, with less cardiovascular work. Then as spring arrives, I decrease the strength workand start the cardio and metabolic conditioning work ready for long hikes and mountaineering.

This is what most athletes will do, they'll spend the winter building strength, doing non specific training to their sport, then as competition season approaches they start to get more specific.

In terms of diet, I try to eat seasonally and locally. So, in autumn/winter in the UK I eat more apples, beetroot, brusselssprouts, carrots, celeriac, celery, chestnuts, chicory, kale, leeks, mushrooms, onions, parsnips, pears, potatoes, pumpkin, red cabbage, swede, swiss chard, turnips, watercress, winter squash.

In the colder months I tend to do most of my exercise indoors so I reduce any sessions such asHIITworkouts and running outside. My indoor sessions will then mostly consist of weight training and boxing. As a result, I want to make sure I also get outside as and when I can to ensure I get fresh air so I'll wrap up and try and walk whenever possible.

I love using the winter months to batch cook warming dishes such as homemade soups and stews. I love a homemade root veggie soup with chunky veg and will cook big pots and freeze it for a yummy post workout warming meal.

Just becausethe seasons change doesn't mean your workout has to.My training remains consistent even when the days get colder and darker, but I tend to bring my workouts indoors, my style of training (TheFramptonMethod) fortunately doesn't require any equipment - just objects around the house - so I'm not restricted.I domake myself train earlier on, as soon as I start to feel the slump, a few minutes into my routine and I'm wide awake again.

When it's really cold I'll get my body moving to warm up my limbs properly before starting my workout, even before doing stretches. I'll stand on one leg with my eyes closed for 60 seconds on each side, sit in squat position for two minutes and side lunges (getting the butt as low to the ground as I can).

I love a couple of high intensity workouts a week but whats more important to me is the low intensity workouts that are kind on the body whilst strengthening and lengthening the body from head-to-toe, my method, Kind by KG, is therefore my go-to. But I do love some hot yoga, when Im as cold as ice.

Warm food is all my body craves when its cold outside. Bye-bye smoothies and salads, and hello to oats, soups and stews. My digestion thanks me for it too as I do tend to work better with warm foods (as I learnt through Ayurveda).

My Lumie alarm clock is my saviour.Waking up when its pitch black outside to the sound of your iPhone alarm is horrid. Itslowly starts to light up 20 minutes before my alarm is set to go off. Which means by the time itmakes its gentle bird tweeting alarm I feel ready to wake up and jump out of bed. Its a game changer!

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Simple swaps to make to your diet and fitness routine as the weather gets colder - Evening Standard

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September 27th, 2019 at 12:44 am

Posted in Nutrition