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A Mum’s Guide to Staying Healthy in Winter

By Kimmy Smith, founder of the Fit Mummy Project 

Winter is on its way! I love the crispness in the air each morning. What I don’t love is waving good-bye to all my healthy summer habits.

As the weather gets colder, my desire to sleep in, indulge in comfort foods whilst snuggling on the couch watching Netflix increases. 

So I have put together some of my top tips for helping us Mums to stay healthy and happy this winter:

Make an Exercise Date

Typically our motivation for exercise lessens during the colder months. Motivation is like any other emotion. It comes and it goes. Don’t rely on motivation to get you up and moving. Make a plan to move your body every day. Schedule in time and make it your number one healthy habit for winter.

So many Mums I know are already super busy. Don’t put pressure on yourself to workout for an hour each day. All of the Fit Mummy Project Workouts that I share are just 10-15 minutes and can be done any time and any where. So perfect for those cold winter days when you just want to stay inside!

 Pump up the Inner Heat

Your body craves warmth during cold winter days. Pump up your inner fire by focusing on your core. By including core exercises at the start of each workout, you will not only increase your body temperature but you will also increase your inner fire and determination! If you need some ides for some great core exercises, you can find inspiration for Mums of all fitness levels here! 

 Support your Immune System

Our immune system can be compromised during winter (especially if you have little ones starting at school or kindy!). During winter I like to practice these three yoga poses just before bed. They help to support and flush the lymphatic system (which is responsible for removing germs from our body.) They also have the added benefit of calming your nervous system.

  1. Forward Fold
  • Simply stand with your feet hip distance apart.
  • Bend at the waist so that your torso is folding over your legs.
  • Bend your knees as much as you need to allow your spine to lengthen.
  • Relax your neck and shoulders.
  • Focus on your breath. Repeat 10 rounds of breathing in for a count of 4 and breathing out for a count of 4.
  • Roll up to stand slowly.
  1. Down Dog
  • Place your hands on the floor shoulder distance apart.
  • Spread your fingers as far apart as you can and press firmly through your index finger and thumb.
  • Walk your feet back to create an upside down V shape.
  • Bend your knees and tilt your tailbone toward the sky.
  • Slowly try to straighten your legs as much as you can (don’t worry if you keep them bent!)
  • Relax your neck.
  • Stay for 10 breaths.
  1. Legs up the Wall

This is an amazing restorative pose. Close your eyes and really let go of your day.

  • Place your hips as close to the wall as you can.
  • You can place a pillow under your pelvis to support your lower back.
  • Slide your legs up the wall.
  • Lie back and focus on your breath.
  • Stay here for up to 10 minutes.

 Avoid Raw

During winter and late Autumn, our body craves warm meals that are easy to digest. So avoid any raw salads or smoothies and focus on eating delicious slow cooked soups, stews and casseroles.

 Supercharge your Meals

A secret of naturopaths’ everywhere is to increase ginger and garlic during the colder months. Ginger is very warming and helps to support digestion.  Garlic is antiviral and antibacterial, so it’s great for adding some extra immune system support during Winter.

I love starting my day with a lemon and ginger tea and I try to sneak some extra garlic into each soup or stew that I make.

Protect Dry + Sensitive Skin
We all know that winter leaves our skin feeling dry and desperate for hydration. During winter I switch to the Wotnot Facial Wipes for Dry and Sensitive Skin.They help me to get a deep cleanse without stripping my skin of essential moisture.

Wotnot facial wipes

I also really try to protect the girls’ skin. Both of my girls have sensitive skin, so I use the Wotnot Baby Lotion each night after their bath.




Mind Cleanse 

It is no secret that our mood can be affected by the weather. Create a positive state of mind during winter by completing a simple daily gratitude practice. Allow yourself 5 minutes to write down 3 things you are grateful for. Then (and this is the important bit!), write down WHY you are grateful for those things. Really try to tune into a feeling of gratitude washing over your body. The more you can create that state of appreciation, the more you can make positives changes to your mood.


About Kimmy Smith:

Kimmy is a post-natal fitness expert, qualified yoga teacher and mother to two girls. Kimmy is on a mission to support and empower women to embrace the journey of motherhood. In 2016, Kimmy launched the Fit Mummy Project and wellbeing hub,, an online destination that encompasses fitness, food and healthy mindset essentials. It aims to help all new mums create a beautiful, fit and strong new body and life.

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