Overcoming the Winter Gloom

As the winter months are upon us so does the likeliness of becoming sick and ill. Below I’ll be sharing my top 3 tips on how to stay healthy throughout this period and not catch any of those nasty germs or bugs that seem to be ever so present in the colder months.

Diet First

My number 1 pick for anyone looking to try and stay healthy throughout the colder months would start with what they put in their mouth. There has been a huge number of studies linking diet/food with diseases as well as the everyday sickness that people come across in their day to day lives. Upping the intake of raw fresh organic fruits and vegetables is a great way to help your body combat the chances of illness. Eat a vast variety of colours in terms of produce to give your body all the vitamins and minerals it needs to function as well as rebuild and repair cells in the body.

Some Tips: start your day with a freshly squeezed juice or a smoothie, snack on fruits (banana/pear) and vegetables (carrots/cucumbers) instead of muesli bars and biscuits, start your meals with a big salad full of lettuce, spinach, cucumber, carrots, capsicum, tomato, avocados, bean sprouts, walnuts.

Start the Day with Nutrients

Kick start your day with a MONSTER smoothie for easy digestion which is fully packed with fresh fruits and vegetables, super foods and liquids. Smoothies are a great way to pack in nutrients to provide you with a lot of energy throughout your day. Can be custom made to your liking. Quick and easy to do and can be eaten/drunk on the go. It’s also a fantastic way to hydrate your body as the body absorbs water from most of the foods we eat.

Start with 3-5 spotty ripe bananas, 2-4 medjool dates, a handful of spinach/kale, cup of frozen berries, tbsp chia seeds, tbsp flaxseed, tsp amla powder and 1 serving of Nuzest Good Green Stuff.

The smoothie above is jam packed with a heap of vitamins and minerals, great plant-based sources of carbohydrates, proteins and fats and will keep you fuller for longer throughout the day as your body will soak up all those nutrients to fuel your body and cells for the day ahead.

Stay Consistent

My final tip is DON’T change your summer routine. Just because it’s cold, windy and wet outside doesn’t mean you can’t get up and move like you would in the warmer months. As humans we are meant to be up and about, staying active throughout the year. After exercise, the brain releases the “feel good” chemicals serotonin and dopamine, which affects your mood, sexual desire, appetite, and sleep. All of which we want more of right?

Have a weekly plan and make sure you’re accountable for it. If you miss 1 or 2 days don’t stress or freak out just get back into the routine the next day and think of it as a long-term health solution not a short-term quick fix.

Get yourself a workout buddy. Find a friend, relative, co-worker who has a similar goal in mind and get moving together. Get together for that early morning gym session before work, meet up during your work day lunch breaks and run through the city followed by a healthy meal, meet after work for that boxing class or pump class. As humans, we work out better when we have someone else by our side pushing and motivating us, so try and find someone who can be your motivator as it won’t just benefit you but them as well.

At the end of the day, we have to see health and fitness as something we can do for the rest of our lives. There will be days and weeks when life gets too full on and your exercise and diet regime goes out the window, that’s totally normal and expected. When that happens don’t feel sorry for yourself, just get back on track as soon as you can. Enjoy the journey of fitness and health, find motivation through books, videos and the people around you. Have fun with it. Try new and different things. And most of all SMILE 🙂


This article written by

Dane Propoggia – Professional Tennis Player

Dane Propoggia is a professional tennis player from Australia.

More articles by Dane Propoggia

Nutrition & Diet

Health & Wellbeing

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