Hey there, .

Happy February!   February can be a tough month for me. Even if nothing is really wrong, emotionally it often feels heavy and conflicted. Evern though I know what tends to help my body and my mental health, and I still find consistency harder this time of year. Short days, cold weather, lower energy. It all adds up.

Over the years, I have noticed a few things that make February feel more manageable for me. Strength training that helps me feel capable in my body. Warm meals that feel grounding and easy to digest. Simple routines that work even when motivation is low. None of these are magic fixes, but they support me through this season.

I wanted to share some of that with you this month, in case any of it is helpful for where you are right now. Starting with movement, I want to share how different types of training support us in different ways.

Movement

February tends to sap energy and motivation. Movement still helps with focus, patience, and overall energy, but getting started often feels harder this time of year. When motivation is low, it makes sense to default to what feels familiar or efficient, and for many women that means cardio.

Cardio has been promoted for years as the main tool for weight loss. Walking more, running more, sweating more. And yes, cardio does burn more calories while you are doing it. The part that often gets missed is that the calorie burn mostly ends when the workout ends.

Strength training works a little differently. When you lift weights, you build muscle tissue, and muscle is metabolically active. That means your body continues to use more energy after your workout is over. Strength training also supports bone density, joint health, balance, posture, and your ability to move through daily life with less effort.

That does not mean cardio does not matter. Cardio supports heart health, lung capacity, stamina, and day to day energy. It helps you feel less winded climbing stairs, carrying groceries, or keeping up with a busy day. Strength and cardio are not in competition. They serve different purposes, and together they support a healthier, more resilient body.

A simple guideline for most adults is strength training two to three times per week and some form of cardio most days. That cardio does not need to be intense or exhausting. Walking counts. Consistency matters more than pushing yourself to the limit.

This time of year, it helps to think of movement as support rather than a task to check off. Choose training that helps you feel capable and energized, not depleted. That shift alone can make getting started a lot easier.

Nourishment

Most people naturally shift how they eat in winter. When it is cold outside, light, summery meals are rarely what anyone wants. Meals that are warm and hearty simply make more sense this time of year.

Warm foods feel more in sync with the season and support a greater sense of nourishment and satisfaction. Cooked meals are often easier to digest and help you feel more supported through colder months. For inspiration, check out these ideas for hearty one-pot soups and stews you’ll want to cozy up to this winter.  

Warm soups and stews you’ll want to cozy up to this winter (Food Network/other winter stew ideas)

Warm breakfasts can be especially helpful right now. Starting the day with something cooked or substantial often leads to more stable energy compared to cold or grab and go options. If you want ideas that feel hearty and seasonal — think warm porridges or breakfast stews — this collection can spark ideas for what works for you. 

Breakfast or warm morning meal ideas that fit winter routines

Feeling less thirsty in winter does not change the role hydration plays in energy and digestion. Warm drinks can make staying hydrated feel more appealing this time of year. Tea, broth, hot water, and other cozy options are easy ways to sip throughout the day without forcing it. If you want some inspiration beyond the usual, this collection of nourishing hot drinks is a great place to start:

Warm drink inspiration for cold weather hydration and comfort

Seasonal eating does not require rules or perfection. It is often just a matter of leaning into what already sounds appealing and noticing how your body responds. When meals feel nourishing and satisfying, supporting movement, recovery, and daily energy becomes much more manageable.

Mindset

Winter already asks more from us, and right now many people are carrying an added layer of stress that is hard to ignore. Ongoing political turmoil, threats to rights, and a general sense of instability can make it feel like the ground is constantly shifting. That level of uncertainty affects how safe, focused, and regulated the body feels, even when daily routines look the same on the surface.

When the world feels tense and unpredictable, there is often pressure to keep pushing, producing, and staying on top of everything. That pressure clashes with the natural energy of this season. Winter is not built for constant output. Bodies and nervous systems tend to benefit from slower rhythms, more recovery, and fewer demands. Trying to override that usually leads to more exhaustion, not more resilience.

This is where supportive structure can help. Not rigid rules, but simple consistency. Waking up and going to bed around the same time each day helps regulate your nervous system. Eating meals at roughly the same times gives your body a sense of predictability and stability. These routines may sound basic, but they play a real role in supporting mood, energy, and stress response.

Movement fits here too. Regular, moderate movement helps process stress and supports mental clarity without draining what little energy you have. This is not the season to squeeze everything out of yourself. It is a season to do enough to feel supported.

I am not a medical professional, just a normal woman navigating the same season and stressors, but I see this pattern every year. When life feels heavy, the basics matter more, not less. Consistent sleep, regular meals, movement, and moments of decompression all help your system regulate and recover.

If this season feels harder than usual, that does not mean you are failing or falling behind. It usually means your body and nervous system are responding to a lot at once. Choosing supportive habits, even imperfectly, is often enough to get through winter feeling more grounded and more capable.

Thank you for being here and for taking the time to read along this month.

If anything in this newsletter resonated or raised a question, you are always welcome to reply to this email.

If you are looking for support with your training, here are the ways you can currently work with me:

• I have a few openings for one to one coaching, both in person and online, for women who want personalized strength programming, guidance, and accountability that fits real life and fluctuating energy.
• I also run small group circuit training in Catonsville  6 PM Tuesday evenings and 8 AM Saturday mornings. This option works well if you enjoy a supportive group environment with coached workouts at a lower price point than private training.

If you are not sure what you need or have questions about any of these options, reply to this email and we can talk it through.

Stay warm and have a lovely February.