Posted on February 18, 2022 by Courtney Williams

How many people do you know who maybe don’t take their food and exercise as seriously over the Winter months? Then before we know it, Winter comes to an end and we start to look for our Summer bodies (they’re there, just protected under a little extra layer!). Spring is a perfect time to get into action to prepare for Summer, and then the work we put in for Summer can help us prep for Autumn and Winter – let the changing seasons be your guide to goal setting!


Yes – we’re still in Winter. It feels like it’s never going to end! But here’s the great news: Winter officially ends on the 20th March! So let’s get ready. By the end of winter, you need to have a consistent healthy eating plan prepped to bring you into Spring as a revitalised, energetic, motivated fitness monster.

Refreshing our eating habits will not only help you to lose a few of those additional pounds from Winter, but will also help to provide you with more energy, ready to smash those workouts.


Did you know that Spring doesn’t end until the 21st June? Loads of time to get that summer body!

By the end of Spring, you’re well settled into your consistent eating plan and you have started to look into getting your body conditioned from exercise.

The NHS recommends 150 minutes of moderate intensity exercise a week OR 75 minutes of vigorous exercise a week. It also suggests that on 2 days a week you should focus on strengthening activities that work all the major muscle groups.

If you’ve never been to the gym, or haven’t been for a while ask a member of staff to create you a programme – or better yet, get a personal trainer (even if it’s just for that initial kickstart!).


At the beginning of summer, you’re in a great position! All that prior prep work has paid off. Best of all, Summer doesn’t end until the 22nd September – so you can enjoy all your hard work for a number of months!

Don’t stop now though! Summer promises opportunities for great outdoor workouts as well as those social activities.


After hot lazy days and all our social activities, Autumn is the planning stage to prevent us from gaining those extra pounds again over the Winter season.

Utilise the cooler temperatures to switch up your training regime, and adjust to the great choices to up the nutritional value of your meals by enjoying some of the great foods that are in season.

Even if you are not looking at weight loss, having 2-3 months as blocks of time where you can set goals, means that you can really focus on the season you’re in – and plan a realistic amount of goals for this time.

Start by writing down all the things you would like to achieve this year. Work out a rough timeline of when you want to get each thing done by – and start to split them up into the right season e.g. if you have lots of holidays planned in Summer, plan the bigger goals for Spring and Autumn, and then tackle some smaller things in Winter and Summer. Have a deadline, and know the steps to get there.

Good Luck!