Staying Healthy in December: HRF’s Top Tips for Training, Winter Eating & Burning a Frankly Ridiculous Amount of Calories

December is a funny old month, isn’t it?

One minute you’re smashing a session, the next you’re knee-deep in roast potatoes, Baileys, and a social calendar that looks like it’s been planned by a hyperactive elf.

And honestly? I want you to enjoy all of that.

This is the season for hearty meals, proper downtime, family chaos, and a beverage or two… or three (within reason). But staying healthy and feeling good through December isn’t about restriction, it’s about balance, momentum, and keeping yourself ticking over so January doesn’t feel like a mountain to climb.

Here are my top tips to help you stay on track, feel great, and make the most of the winter season.

---

1. Keep Your Training Consistent (Even When You’re Busy)

Your routine will get messy. That’s fine. But keeping your training sessions in the diary and actually turning up, is one of the most helpful things you can do this month.

• It keeps your head straight

• It boosts your mood

• It maintains fitness while life gets louder

• It stops the December “sack it all off until January” spiral

And if accountability helps? Book classes. Book PT. Book whatever keeps you moving rather than drifting.

Think of December training as “momentum building,” not going for PBs or shredding down. It’s just about staying in the game.

---

2. Save Your Calories for the Fun Stuff

Here’s a big one: Don’t fall into the trap of cracking open a bottle every night just because it’s December.

Enjoy the parties, dinners, get-togethers and the genuinely special occasions but keep the in-between nights a little cleaner, and your body (and head) will thank you.

---

3. Prioritise Your Sleep

Your body works harder in the cold, and even harder when you’re training more and socialising more.

Sleep becomes mission-critical:

• Better recovery

• Better energy

• Better mood

• Better performance

  
  

This might be the most underrated December fitness tip. More sleep = more resilience. Simple.

---

4. Eat Hearty, Warming Winter Food (Your Body Loves It)

Let’s leave the crunchy summer salads in… well, summer.

Winter is the moment for:

• Stews

• Chilli

• Shepherd’s pie

• Big roast dinners

• Broths and soups

• Proper warming meals that make you feel human again

These foods help fuel your training, keep your energy high, and support recovery and they just feel right this time of year.

You can, of course, stay on top of calorie awareness if body composition is important to you, but don’t be afraid of a hearty plate. Your body needs the fuel.

---

5. Get Outside, Your Body Works Harder in the Cold

Cold weather isn’t your enemy. In fact, your body burns more calories just by being out in it.

So whether it’s a run, a walk, a session, or my personal favourite… Bootcamp.

Yes, a shameless plug: Holme Run Fitness Bootcamp, Saturday 8am.

Hills, shuttles, bodyweight, laughter, questionable chat. A proper community vibe.It’s joyful chaos and you should join us >

For the fellas: exposure to cold temperatures may also support higher testosterone levels (don’t worry ladies, you won’t suddenly sprout a beard). The science is out there, and yes, I can send you the papers if you want them.

---

6. Cold Water Swimming: The Secret Calorie Burner

Now this one isn’t for everyone… But if you’re up for a challenge, cold water swimming is one of the highest-calorie-burning activities you can do, especially in winter.

A few lengths can send your metabolism into another dimension. I’ve done winter swims in the big lake before and I genuinely ate about 9,000 calories that evening. Thought something possessed me. Turns out it was just cold water doing its thing.

If you’re curious, check out local groups like TriSwim where you can swim safely, in groups, and under supervision.

Again, it’s not for everyone. But if you want a wild, exhilarating calorie burn… this is the golden ticket.

---

7. Keep Your Momentum, Don’t Chase Perfection

This month isn’t about dropping body fat or smashing huge goals.It’s about not losing momentum.

Think of December as:

• A maintenance phase

• A confidence builder

• A fitness tick-over

• A head-start for January

We’re not going backwards, we’re pootling forwards. And that’s more than enough.

---

Final Word From Me

December isn’t something to “survive”, it’s something to enjoy.

Stay active. Eat well. Sleep plenty. Have fun. Keep a bit of structure. Maintain your momentum.

Do that, and you’ll roll into January feeling good, not starting from scratch.  Your body is the only one you’ve got, look after it, even while you’re living your life.