Tim’s Top 5


With winter upon us, it can be a serious challenge to get out and get moving in spite of the cold. Creating a healthy routine is vital if you not only want to look your best but also feel healthy from within. To help you maintain healthy habits during the colder season, Tim shares a few tips you can start putting into action right now!


  1. Stay hydrated

Aim to drink at least 2 litres of water per day, even when it’s chilly outside. If you’re someone who struggles to get in your 2L, try adding something interesting to your water to make the taste more appealing, such as mint, cucumber or fruit. Enjoy herbal teas or sip on warm water with a slice of fresh lemon. And make sure you carry a drink bottle with you at all times!


  1. Sleep

We should all aim to get between 7 and 9 hours of sleep every night. In fact, research has shown that short sleep duration is associated with increased risk of weight gain and obesity in both children and adults. Poor sleep has been shown to impair brain function however, good sleep can help maximize problem-solving and enhance memory. If you have trouble falling to sleep at night, then try switching off all electronics at an earlier hour and keep them out of your bedroom. Quality sleep is key!


  1. Eat more nutrient-dense foods

Forget calorie counting and cutting out food groups, because you will start to see food as a reward or punishment when really it should be seen as fuel. Think about the food you’re eating and how it is nourishing your body. If you feel like chocolate, eat some, don’t deprive yourself as this is where bingeing can occur. Think nutrient-dense foods such as avocado, kale, spinach, berries and nuts!


  1. Take time out

Taking some time to focus on yourself should be something you practice regularly – not only physically but mentally as in the long run it allows you to become more productive. At least once a week, try doing something that will help your mind switch off, such as practising yoga, getting a massage or chucking on your favourite Netflix show!


  1. Get out of your comfort zone

Seriously, get used to being uncomfortable because that is what will make you grow, and there’s no better time to start than winter. Push yourself to get up early and get active even though it’s a bit chillier outside. Trust yourself to handle the challenge. The discomfort you feel will short lived compared to the endorphin rush of a completed workout!