Refocus Through Winter


Matt Fuller

Refocus Through Winter

It’s great to see so many people compete and participate in a number of fitness charity events around Perth in the first half of the year.

Fitness motivation in our communities is at an all-time high with more and more people becoming attuned to the benefits of maintaining a healthy lifestyle through exercise.

As the soreness eases, and the muscles start to recover, remember this is not the time to lose focus, slacken off and slip back into unhealthy habits, especially over winter.

Having reached the halfway point of the year, the next few months are the most important for staying on track. I know only too well from personal experiences that after dedicating yourself to an event, it can leave you feeling flat and mentally drained.

Be mindful that these emotions are common, it’s how we react to these situations that count. Don’t let the months of sacrifice and self-discipline that have given you a great sense of purpose, go to waste.

Learn from your positive experiences, take the confidence from your hard work and now set realistic new goals for yourself.

Many people go from zero to hero and straight back to zero. Find the middle ground, stay mentally strong and don’t forget it’s ok to slow down but don’t stop.


  • discipline towards your training
  • be consistent
  • commitment towards your healthy eating habits
  • focus on your new set of goals
  • action a plan to achieve them. 

My Favourite winter work, it’s a killer work out but I try to do it twice per week, in order:

  • UpRight bike 10km fast
  • Weights chest workout 3 x15 bench press, 3 x 15 incline flys, 3 x 15 push ups
  • 2000 meter row
  • Weights back workout 3 x 15 lat pulldown, 3 x 15 prone row, 3 x 15 single are dumbbell row
  • 20 minutes on ergo grinder interval sprints 30 seconds fast 30 seconds slow
  • 15 minute on the X ski
  • Weights shoulders 3 x 15 shoulder press standing, 3 x 15 upright row, 3 x 15 side lat raises
  • UpRight bike 10km fast.

Finish with core work.

  • 2 minute bridge
  • 1 minute side plank each side
  • 200 sit ups.

Above all and most importantly, have balance between family, work, exercise, your personal life, well-being and social life.

Your health and fitness is a lifestyle choice. Until next time, 

Exclusive health insurance offer for Matt's readers - get a bonus $50 eftpos card.

Simply join online or over the phone by calling 1300 13 40 60 and mention this promo code: MATT50

Important: This article is general advice only. For further advice or information on this topic, please consult your health professional.

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