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Staying Fit In Winter with Tim Robards

July 28, 2016 4 min read

In this exclusive for Mens Style, Tim Robards has us covered, from warm-up to warming healthy food.

1. Get involved in a winter sport

It’s certainly a lot harder to stay motivated in the colder months. Rainy and windy days give you a perfect excuse to stay indoors and keep cosy. If you have a reason to stay fit and active that you also enjoy then you’ll be far less likely to dip into a winter lull. Soccer, footy and indoor sports like indoor cricket, basketball or netball are a great way to stay active and social over the cooler months. You’ll meet some like-minded people, make some friends and get fit in the process.

If you want to take things even further why not get into some snow sports like skiing and snowboarding? Snow sports require a lot of balance, flexibility and promote a strong core and engages your back and hips and other joints and muscles. The adrenalin will give you a great cardio workout too. Be sure to make sure you’re properly warmed up before hitting the slopes as they can be very demanding and you want to be sure to prevent any injuries. I suggest massaging with a heating lotion into your thighs to help prevent coming injuries associated with skiing and snowboarding. Evenly warmed up hips will promote a stable core and prevent hamstring and groin injuries.

2. Avoid overdoing the carbs

We all know that during winter it’s more than easy to snuggle on the lounge in front of the heater, and devour an entire block of chocolate. But a poor diet during winter can undo all of the great work you’ve done throughout summer. While constant and consistent exercise is crucial to a healthy lifestyle, a balanced lifestyle requires a sensible diet with moderation at the forefront. So before you reach for the bag of chips, the takeout menu or those carb-loaded comfort dishes think about the time, effort and dedication given to your body, and exercise control. Cook for yourself and try to ensure every meal you make includes protein, salad, veggies and healthy fats. Slow-cooked meats with lots of fresh veggies/salads are a great substitution because they’re warm and hardy without being full of starchy carbs. See bottom of the page for my ultimate winter recipe!

3. Don’t avoid your warm up

If you avoid your warm up you could cause a serious injury that will set you back for the entire winter. In the cooler months, your muscles need a bit of an extra boost to achieve a full range of motion. Without a full range of motion, your muscles won’t benefit nearly as much from your workout. Implement a solid warm up routine that stretches your ankles, shoulders and hips and look into using heating products along with massage to help loosen tight muscles.

Hamstring injuries are more common in colder months. Because it’s winter, your muscles are cooler, the hamstring is such a long muscle it’s prone to tear. If you’re driving to the gym or your footy game for up to an hour and then jumping out of the car, expecting your muscles to be working at full power and full length, it’s not going to end well. By warming up it’s going to respond better. See clip below on how to test your hamstring flexibility.

4. Get outside

Exercising outdoors is extremely beneficial to a healthy body and mind, so whether you choose to go for a jog, walk to work or take the dog for a stroll, getting outside is key. Try to get your daily dose of vitamin D by getting outdoors and get some sun to at least 60 per cent of your body for around 10 to 15 minutes. Training outdoors boosts mood and productivity, increases flexibility, escapes boredom and involves cardio and strength all at once. We live indoors, work indoors, and spend a large amount of our time locked inside so why not embrace the cooler weather and escape.

Try a synthetic layer to draw away moisture from the body. Avoid cottons close to your skin as they hold the moisture on your body and can lead to excess cooling. Add a woollen or fleecy layer to insulate, then finish off with a light, water repellent/wind resistant outer layer.


5. Get creative at the gym

Getting out in the cold is great and invigorating but if you just can’t face those chilly early mornings and you much prefer the comfort of your gym you want to be very sure that you’re changing things up. A lot of people head to the gym and have a routine they stick to and perform every day. This is great but if you want a well-rounded level of fitness and mobility, make sure you’re tackling a range of dynamic workouts that target different parts of the body.


Tim’s TRM Winter Workout

  • 5x assisted pistol squats for each leg
  • 10x push-ups (I suggest on a set of rings or TRX)
  • 5x chin-ups
  • 5x hanging feet to chin up bar (this can be on the ground as an easier option)
  • Repeat 5x times (sets) adding one extra rep each time.
  • 2x min break between each set


Tim’s Winter Warmer Steak Recipe

Beef with Pumpkin Mash, Roasted Vine Tomatoes and Broccolini from the 721 nutrition bible from TRM. 70% Super Clean.

Serves: 1.


  • 130g beef fillet
  • 2 cups pumpkin, peeled and diced into 2-3cm cubes
  • 1 stalk vine tomatoes
  • Salt and freshly ground black pepper
  • 1 tsp butter
  • 3 stalks broccolini


  1. Preheat oven to 200°C.
  2. Place diced pumpkin in a sheet of foil, season and fold to make a parcel. Bake for 25 minutes or until soft.
  3. Place tomatoes in foil and bake for 15 minutes or until the skin starts to shrink.
  4. Heat a non-stick fry pan on high. Season beef steak with pepper. Fry 3-4 minutes each side, this will vary depending on the thickness of the cut and your preference. Set aside and allow to rest.
  5. Remove pumpkin from oven when softened and place in a heat-proof dish. Add butter and mash through. Season to taste.
  6. Bring a saucepan of water to the boil and drop broccolini stalks in for 3-4 mintues or until vibrant green. Remove and run under cold water.
  7. Serve steak on top of pumpkin mash with your tomatoes and broccolini on the side.

Source: www.mensstyle.com.au


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