Roger Black’s Tips For A Fit, Healthy & Happy Winter

As the nights draw in and the temperature drops, it’s far too tempting to scrap our healthy summer routines and switch to hibernation mode. But with the current worries around bills, cuts, and the cost of living, it’s more important than ever to take care of our bodies and keep those happy endorphins pumping. Our ambassador Roger Black explains how he stays positive and motivated through the coldest months of the year and how you can have a fit, healthy and happy winter, too.

Want to move fast? Jump to the right section below.

1. Make The Most Of Your Mornings
2. Workout From Home Like Roger Black
3. Fuel Yourself With Hearty, Nourishing Food
4. Make The Right Choices
5. Prioritise Friends, Family and Mental Health
6. Discover Roger Black Fitness This Winter

1. Make The Most Of Your Mornings

“In the autumn and winter, my daily routine doesn’t change too much,” Roger explains. “My morning run is a must-do every day, no matter the weather. Because I run in the morning, I’m not affected by the darker evenings. This is a real incentive to get your daily exercise done in the morning.”

Whether it’s a long dog walk, a jog on the treadmill, or a stretch in the living room, getting your movement done in the morning will really help to set you up for the day. It also means you won’t be left feeling rushed at the end of the day. “The nights are coming in quicker, so it’s more important to create the time to exercise earlier in the day. Nobody likes going out for a run when it’s cold and dark,” Roger notes.

2. Workout From Home Like Roger Black

Of course, many of us struggle to find the time to exercise earlier in the day. That’s where Roger can help. “For those whose schedules don’t allow for a morning workout, a new piece of home fitness equipment is a worthwhile investment,” he explains. “No matter what time you get in from work or whatever time the kids go to bed, you can hop on the cross trainer or treadmill and complete your workout from the warmth and comfort of your own home. It’s also worth finding some online classes that you’ll enjoy and saving the workouts for when it’s convenient for you. Yoga, Pilates, bodyweight HITT… whatever works for you.”

As an Olympic medallist and one of the best sprinters Great Britain has ever seen, running will always be Roger’s exercise of choice. “In the autumn and winter, I still love to run,” Roger tells us. “However, as an athlete, I’ve always been conditioned to work on my endurance in the winter. So I am more likely to hop on the bike or rower in the evenings. These are really great, low-impact choices for those looking to improve strength and stamina.”

3. Fuel Yourself With Hearty, Nourishing Food

“Once autumn arrives, I’ll always opt for porridge in the morning,” Roger explains. “This keeps me full and fuelled for my run and for the rest of the morning until lunchtime.” 

Now is a great time to switch up your diet, ensuring you’re nourishing and warming your body from the inside. It’s also the perfect opportunity to experiment with different recipes that include seasonal favourites, such as root vegetables, leafy greens and whole grains. Add flavour with herbs and spices like rosemary, thyme, ginger and cinnamon, and bulk recipes out with legumes, including chickpeas, lentils and beans. These will ensure you’re left feeling full and satisfied for longer.

“We do try to eat seasonally where possible,” Roger tells us. “Our meals tend to be heartier; salads are swapped for soups and stews. We will have a roast dinner most Sundays. However, one meal we eat all year round is salmon, potatoes and broccoli. It’s super balanced, super easy, and really delicious too.”

4. Make The Right Choices

Fitness doesn’t happen overnight, that’s for sure. It doesn’t come easily, either. But that doesn’t mean the journey can’t be enjoyable and rewarding. So what steps do we need to take towards health and fitness?

Well, the key is to make the right choices, and to stick to them. As Roger explains: “I truly understand the importance of exercise for a healthy and happy life, which is why I do it regularly. It’s not because I’m a professional athlete or even because I love working out so much. The truth is, sometimes I don’t want to go for that morning run. But I know how important it is for my physical and mental health, so I do it. Every day.”

But what if we’ve never exercised before? And what if we’re feeling nervous or intimidated to start?  “Exercising a little bit regularly is so much better than one big session once a fortnight,” Roger tells us. “It doesn’t have to be a five-mile run. Meet a friend for a walk, join a local exercise class, or spend half an hour on the exercise bike… Most importantly, make this exercise part of your day. This will turn it into a habit. And habits stick.”

It’s true that the more time we take off exercise, the harder it is to get back into it. This becomes even more difficult as we age. There’s no better time to make exercise a part of your day, every day!

5. Prioritise Friends, Family and Mental Health

There’s more to good health than exercise and eating well, of course. Happiness and wellbeing is a vital pillar, and one of the best ways to achieve this is to spend time with the people we love, doing the things that we love. 

Roger explains it brilliantly: “I see it like this: things are either important and urgent, like work, or important but not urgent, like hobbies. We spend so much time on the important and urgent stuff we don’t make the time for the best things: the things that are important but not urgent. This includes exercise and eating delicious, healthy food. The more time we spend on these things, the better we feel.”

What’s more, happiness has been proven to improve our physical health by leading to healthier behaviours, like eating well, sleeping well and leading a more active lifestyle. This, in turn, reduces the risk of various conditions and diseases, including high blood pressure, obesity and strokes.

So what brings happiness to Roger? “Definitely my friends, my family and my dogs,” he tells us. “At this time of year, I get to spend a lot more time with all of them, so I’m really looking forward to that. I love Christmas and all the gatherings it involves. I’ve also got lots to look forward to in terms of work. It’s so good to have plans to eagerly anticipate; they really help to keep motivation and energy levels high, especially after the circumstances of the last few years.

6. Discover Roger Black Fitness This Winter

Roger Black is focused on helping people to start moving as well as remain active. That’s why his range of exercise equipment, Roger Black Fitness, is designed to be comfortable and intuitive, including exercise bikes, treadmills, a cross trainer and a rower. Each machine is suitable for all the family, no matter your age or fitness level. All equipment is available to shop at Exercise.co.uk, and with every purchase, £5 is donated to our nominated charity, the Cystic Fibrosis Trust. 

Get fitter and healthier from the comfort of your own home and have a much happier winter – it really works, we promise!

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.