As the weather cools down and seasonal produce shifts, many people find it challenging to maintain their nutrition and fitness goals.
Personal trainer Chad Dowling from SBC Training shares his insights on making the most of autumn’s superfoods, staying active, and maintaining good health through the cooler months.
Mr Dowling acknowledges that motivation can wane as temperatures drop, with many preferring the warmth of their beds over early morning workouts.
However, he said that long-term success comes from discipline rather than motivation.
“Motivation will always come and go. It’s like a drift in the wind. The key is to shift from seeking motivation to maintaining discipline and accountability,” he says.
“Having a strong reason behind your fitness journey helps you push through, no matter the weather.”
From a mental perspective, Mr Dowling said that overcoming seasonal challenges can build resilience.
“We all have an inner critic that tells us to stay the way we are,” he said.
“The colder months test our willpower, but pushing through these moments strengthens both physical and mental resilience.”
Beyond mindset, nutrition plays a crucial role in staying on track.
Cooler weather often brings cravings for comfort foods, which can be high in fats and carbohydrates.
Mr Dowling suggests making small adjustments rather than eliminating favourite meals entirely.
“You can still enjoy comfort foods that are nutritious,” he said.
“For example, adding protein like chicken to a soup or increasing vegetable content can make meals more filling while keeping them aligned with your goals.”
Swapping ingredients can also make a difference.
Mr Dowling suggests simple changes such as using lean proteins, and incorporating high-fibre vegetables to increase satiety.
“The trick is balancing meals, so you don’t feel deprived. Don’t feel that you just have to cut out your favourite breads for your pumpkin soup,” he said.
“If you’re trying to manage your weight, it’s about consuming fewer calories than you burn while still getting proper nutrition.”
For those struggling with consistency, group training can provide added motivation.
Mr Dowling recalls training clients in freezing early-morning sessions and highlights the sense of camaraderie that helps people push through.
“It’s always easier when you’re in it together,” he said.
“Seeing others show up despite the cold can be a great motivator and your work out partners can also keep you accountable.”
Ultimately, Mr Dowling encourages individuals to set a high standard for themselves year-round.
“Think of it this way: most people slow down or stop when it gets tough,” he said.
“But if you push through, especially in those colder mornings when you just don’t want to get out of bed, you become part of the one percent that keeps going. That in itself is empowering.”
