The Perfect Time to Ease Up: Why Cold Weather Training Calls for a Different Gear

Most people think winter is the season to push harder — new year goals, resolutions, gym challenges.
But your body often wants the opposite.

Winter can actually be the best time to slow down, reset, rebuild habits, and protect your long-term performance.
Here’s why easing up — not burning out — is the smartest game plan.

Man stretching outdoors in the winter sun

1. Your Recovery Systems Naturally Work Harder in Winter

Shorter days, cold weather, and disrupted sleep cycles take a toll on your energy and hormones.
Instead of pushing through fatigue, winter offers a golden chance to:

Improve sleep routines
Build slower strength / technique
Recover from niggles
Deload mentally and physically

Think of it as a maintenance block, not a setback.

2. Your Body Responds Better to Training If You Cycle Intensity

Athletes don’t push 365 days a year — they train in seasons.

Winter is great for:

Foundation strength
Technique refinement
Aerobic capacity
Mobility and stability

Dialing back intensity now often leads to greater gains when spring hits.

3. Winter Slowdowns Prevent Burnout and Injury

If you train hard all summer, race season, and autumn…your body needs a shift.

Easing intensity helps you avoid:

Overtraining
High cortisol
Slower recovery
Motivation crash
Injury risk spikes

Sometimes the best move in winter is simply…maintenance + movement over maxing out.

Infograph on the benefits of easing training intensity

4. It’s the Perfect Time to Focus on What You Ignore the Rest of the Year

Winter is ideal for:

Strengthening weak areas
Fixing movement patterns
Improving posture & mobility
Working on conditioning foundations

These “unsexy” pieces often unlock better performance later.

5. It Gives You Space to Work on Nutrition Habits

When training volume is lower, you can slow down and:

Learn your hunger cues
Improve meal prep
Dial in protein intake
Experiment with creatine or electrolytes
Build sustainable nutrition practices

Less chaos = more consistency, which is where long-term results actually happen.

6. “Ease Up” Doesn’t Mean “Do Less”

It means do differently.

Here’s how smart winter training looks:

1. Build Aerobic Capacity With Low-Intensity Work

Zone 2 walks, slow runs, light circuits, mobility flows —
these create endurance without overloading systems under stress.

Pair that effort with a protein shake or protein snack post-session — protein supports adaptation and recovery when training stress is low.

2. Introduce Cross-Training

Your winter toolkit could include:

indoor cycling
rowing
swimming
indoor ski
kettlebells

Woman training on a concept 2 ski erg

Each disciplines the body differently — great for injury prevention and movement variety.

And yes… this is your sign to keep a protein bar in your gym bag or energy drink for easy, low-effort fuel.

3. Focus on Consistency, Not Hero Days

Progress over perfection.
Momentum over intensity.

A 15-minute movement session counts.
A walk counts.
Stretching counts.

This is where most people lose motivation — because they think “small doesn’t matter.”

Small is everything.

7. Winter Sets You Up for a Spring Surge

Those athletes who:

Sleep more
Recover better
Eat consistently
Reduce stress
Move without pressure

…hit March and April in much better shape than those who tried to grind through depletion.

Think of winter as your pre-season — not your off-season.

How to “Ease Up” Without Falling Off the Wagon

Here are Bodyfirst’s simple winter shifts:

2–3 strength sessions instead of 5–6
Swap one HIIT session for mobility or walking
Prioritise sleep
Track recovery as much as training
Keep creatine, protein, and electrolytes in routine
Focus on feeling good, not shredding

Winter is the season for health + habits, not punishment.

Final Thought

Easing up doesn’t mean slacking off — it means training smarter according to your physiology.

Winter is for rebuilding, refreshing, and preparing your body for another year of strength.

Slow down now.
Surge later.
Your body will thank you.

Fuel your best with Bodyfirst Nutrition.

Woman stretching in the gym

The 12 Tips of Christmas – Bodyfirst Damage Control Guide

01/12/2025

In News, Nutrition Tipsby Tarf Bodyfirst

The 12 Tips of Christmas – Bodyfirst Damage Control Guide

Stay on track this festive season — without missing out on the fun.

The Christmas season is full of parties, food, drinks and downtime… which makes it incredibly easy to drift from your routine. But with a few simple habits, you can enjoy every bit of the season while still feeling healthy, energised, and in control.

Red Bodyfirst Shaker beside December Calendar

Here are the Bodyfirst 12 Tips of Christmas — your go-to guide for staying balanced throughout the festive weeks.

1. Set Your Intentions Early

Before December gets chaotic, decide how you want to approach food, drink, and training. You don’t need perfection — just clear boundaries.

What do you want to enjoy?
What do you want to avoid?
What is your minimum movement or protein target?

2. Remember Your Energy Balance

Indulgence isn’t the problem — stacking indulgent days on top of skipped workouts is.

If calories go up while movement goes down, your body will store the excess. A little awareness keeps things on track.

3. Use “Low-Carb Buffer Days” Before Big Events

Expecting a big meal or night out? Balance it by choosing one or two lower-carb, high-protein days beforehand.

Think: lean meats, fish, eggs, yoghurt and lots of veg.

4. Be Strategic With Meals (“Leverage”)

If dinner will be a feast, keep breakfast and lunch lighter and protein-focused.

Skip starters if you want dessert
Choose protein + veg mains
Avoid bread, chips, sauces if you plan to drink

5. Avoid the “All or Nothing” Spiral

Christmas is not a choice between being “perfect” or “ruining everything.”

One big meal won’t derail you — but letting it become a week might. Stick to balance, not extremes.

6. Stop Mindless Eating

Eating while scrolling, shopping or watching TV leads to accidental overeating.

Slow down. Sit down. Enjoy the food. Keep a protein snack nearby to avoid impulse treats.

7. Understand Emotional Eating

The festive period brings joy — but also stress, fatigue and pressure.

Before snacking, ask yourself: “Am I hungry or just stressed/bored/tired?”

8. Watch the Hidden Calories

It’s not the turkey that gets you — it’s the extras.

Creamy sauces
Festive coffees
Chocolate bowls
Pastries and nibbles

Pick your favourites and skip the forgettable extras.

9. Try Healthier Festive Recipes

Festive meals don’t have to be heavy. Try winter veg, soups, protein desserts and flavour-packed healthy swaps.

10. Keep Moving — In Any Form

Your gym routine may dip — and that’s okay. Just avoid becoming completely inactive.

Walk, stretch, run errands, do a short home workout — it all counts.

11. Support Your Immune System

Winter, late nights and rich food can knock down immunity. Keep your body strong with:

Colourful fruits + vegetables
Greek yoghurt, kefir, fermented foods
Lean proteins
Soup and warm meals
Plenty of water

12. Drink Smart & Recover Smarter

You can absolutely enjoy a few drinks — just be strategic:

Alternate alcohol with water
Don’t drink on an empty stomach
Have protein before bed
Use electrolytes the next morning
Prioritise sleep

Final Thoughts: Enjoy Christmas, Stay Balanced, Feel Your Best

You don’t need extreme discipline or extreme indulgence — just smart decisions, consistency and a foundation of protein, hydration and movement.

Follow these tips to glide through December feeling:

energised
in control
guilt-free
and ready for January

Enjoy Christmas the Bodyfirst way — with balance, confidence and great fuel.

Healthy Meal Prep

Top tips to stay motivated and accountable for training

01/11/202510/11/2025

In Nutrition Tips, Lifestyleby Tarf Bodyfirst

Top Tips To Stay Motivated And Accountable For Training

We all have those days when the couch looks more tempting than the gym. Don’t sweat it — motivation isn’t constant, but consistency is what counts.
Here’s how to stay on track, build better habits, and keep your fire burning (even when the pre-workout hasn’t kicked in yet)

A smiling man getting ready for a run

1. Set a Clear Goal

No vague “get fitter” talk here. Go specific:

“I’ll train for a 10 km in 12 weeks.”
“I’ll hit a 3×10 kg squat in 8 weeks.”

To pick your goal, you should make sure it’s SMART. That means it should be:

Specific (e.g. Train for a Hyrox race)
Measurable (e.g. Booking yourself into a race in 12 weeks time, or planning to time yourself)
Achievable (e.g. Not jumping straight from a 5k to training for an ultramarathon)
Relevant (e.g. If you’re looking to build your endurance, do not follow a 5k plan)
Time-based (e.g. Set yourself the goal of achieving it in the next 8, 10, 12 or 16 weeks)

Why it works: A clear goal gives your training purpose — and purpose keeps you showing up.
Need help tracking performance? Check out our Whey Protein range to support recovery and strength gains.

2. Sign Yourself Up

Book a race, join a challenge, or commit to a training block.
Once it’s on the calendar, it’s official. That small bit of pressure is pure gold for accountability.

Pro tip: Tell your mates or post about it online. A little friendly public pressure goes a long way.

3. Follow a Plan

Having a plan = removing the guesswork.
Whether you’re into lifting, HIIT, or running, following a structured program keeps you focused and makes each session count.

Try this: Schedule your workouts just like meetings — non-negotiable time slots.

Fuel up before your session with Pre-Workout to keep your focus high and energy steady.

4. Shout It From The Rooftops

Share your wins, your workouts, your journey.
Tag your gym buddy, post a sweaty selfie, or share your progress story.

Why it helps: When others know what you’re working toward, you’ll naturally want to keep going.
You’ll inspire someone else too — and that’s a win-win.

HYROX Gym Affiliation

5. Make It Social

Training solo is fine, but training with friends? Way better.
Find a gym partner, join a class, or get a coach who keeps you accountable.

Bonus: Having someone who makes you laugh mid-session means you’ll enjoy the grind and actually look forward to it.

Refuel after your session with a Protein Bar — perfect for on-the-go recovery.

6. Plan Ahead

If you don’t plan your workouts, life will plan them for you.
Look at your week, block out your training times, prep your gym gear.

Pro tip: Treat your workout like a meeting with your future self — one you can’t skip.

7. Track Your Wins

Seeing your progress is the best motivation there is.
Use your phone, a notebook, or a fitness app like Strava to jot down small improvements like:

“Week 5: +5 kg on deadlift”
“Ran 5 km 30 sec faster”

Every win — no matter how small — deserves a fist bump.

8. Leave Your Gear Out

Morning gym? Pack your bag the night before.
Evening session? Leave your trainers by the door.

Why: You remove the friction between intention and action.
It’s a tiny step that makes a huge difference in consistency.

Gym gear laid out on a bed with a bodyfirst shaker and energy gels

9. Rest = Part of the Plan

Let’s bust a myth: rest isn’t lazy, it’s essential.
Recovery is when you actually grow, adapt, and get stronger.

Tip: Prioritise sleep, hydration, and downtime — they’re as important as lifting or running.
Top up your hydration with Electrolytes to help you recover faster and perform better next session.

Final Word

Training isn’t about perfection — it’s about showing up.
Set your goal. Sign up. Follow your plan. Track your wins.
And remember: you’re not doing this alone.

Fuel your best with Bodyfirst Nutrition.

21/10/202521/10/2025

In Nutrition, Nutrition Tipsby Tarf Bodyfirst

How Much Creatine Should You Take Daily? The Latest Research Explained

How Much Creatine Should You Take Daily?

If you’re considering supplementing with creatine (one of the most-researched performance aids around), it’s smart to know what recent studies suggest about daily dosage, timing, and who it benefits most. Here’s what the science says — in plain gym-buddy language.

Creatine supplement and shaker on gym bench — daily dosage guide

What the Research Shows for Daily Dosing

Maintenance dose

The bulk of recent reviews and meta-analyses point to a daily intake of about 3 – 5 g of creatine monohydrate as sufficient for most healthy, active individuals. (Nature+3Harvard Health+3PMC+3)
Some newer work suggests dosing relative to body-weight: roughly 0.10–0.14 g per kg of body-weight per day (so for a 70 kg person that’s ~7 g/day) might be realistic, especially in older populations or those with lower dietary creatine intake. (ScienceDirect+1)
For general health (beyond just sports performance), one review recommends 2-3 g/day as a maintenance dose.

Loading phase: optional

Traditionally, creatine protocols included a “loading phase” (e.g., ~20 g/day for 5-7 days), then maintain at 3-5 g/day.
However, recent research emphasises that loading is not strictly necessary — you can simply start with 3-5 g/day and still reach muscle saturation, just a bit slower. (BioMed Central+2MDPI+2)

Creatine loading phase versus maintenance dose chart

Timing & form

The most-studied form is creatine monohydrate — still the gold standard.
As for timing: consistency matters more than “before or after training.” Daily intake (including rest days) is what ensures muscle creatine stores stay topped up.

So What Should You Do?

Here’s a simple, gym-friendly guideline that fits most people and aligns with what the research supports:

Daily dose: 3 g to 5 g of creatine monohydrate — every day, training days and rest days alike.
Optional loading: If you’re eager for faster uptake, you could do ~20 g/day (split into 4–5 g doses) for 5–7 days, then drop to maintenance 3–5 g/day. But it’s not required.
Weight-based alternative: If you want precision and have above-average muscle mass or older age, aim for ~0.1 g/kg/day (~7 g for 70 kg) as a maintenance dose.
Consistency is key: Take it daily so that your muscles stay saturated and ready to perform or recover.
Hydration support: Creatine draws water into muscle cells, so keep your water intake up.
With training: The gains are strongest when creatine is combined with regular resistance/strength training or sprint/high-intensity work. Supplementation alone delivers less.

What the Latest Research Adds

A 2024 study found that a single dose of creatine improved aspects of cognitive performance in healthy young adults — so it’s not just about muscle gains. (Nature)
Newer reviews highlight benefits in older adults (strength, bone health, cognition) with daily doses of 2-4 g/day.
Some recent trials have questioned the magnitude of muscle?mass gains for lower doses (e.g., ~5 g/day) in untrained populations, suggesting the effect may be less dramatic than once thought. (UNSW Sites+1)

Safety & Practical Notes

In healthy individuals, daily creatine in the 3-5 g range is very well tolerated and safe.
If you have kidney disease or other medical conditions, check with your G.P before supplementing.
Don’t expect miracles without training — creatine supports your work, it doesn’t replace it.
Some people report minor bloating or water retention during loading phases — less common with lower daily doses.

Final Word

If you’re aiming to support strength, recovery or even brain health, a simple daily dose of 3-5 g creatine monohydrate is backed by strong science and fits neatly into your routine. Skip the fuss of high dose loading unless you want faster uptake and are comfortable with possible minor side-effects.
Stay consistent, train smart, and you’ll be maximizing what creatine has to offer — as part of your bigger training plan.

Our best-selling best value Creatine Monohydrate is CREO and can be got here

Fuel your best with Bodyfirst Nutrition.

Bodyfirst Nutrition creatine and endurance supplements

05/03/202405/03/2024

In Nutrition, Nutrition Tipsby Tarf Bodyfirst

Unleash Your Potential: The Creatine Monohydrate Advantage in Fitness

In the pursuit of fitness excellence, a plethora of supplements promise to enhance performance and results. Amidst this array of options, one particular supplement garners attention for its proven efficacy and widespread acclaim among fitness enthusiasts: Creatine Monohydrate. For individuals dedicated to maximising workout gains, comprehending the science and benefits behind creatine supplementation could be transformative.

What is Creatine Monohydrate? Creatine is a naturally occurring compound found in small quantities in foods like red meat and fish. It plays a pivotal role in energy metabolism, especially during short bursts of intense physical activity. Creatine supplementation, specifically in the form of creatine monohydrate, involves augmenting the body’s stores of creatine beyond what is typically obtained from diet alone.

Enhanced Performance: One of the most compelling reasons athletes and fitness enthusiasts turn to creatine monohydrate is its well-documented ability to enhance performance. By augmenting the body’s reserves of phosphocreatine, creatine supplementation aids in the rapid production of adenosine triphosphate (ATP), the primary energy currency of cells. This translates to improved strength, power, and endurance during high-intensity workouts, enabling individuals to push harder and achieve more significant gains.

Muscle Growth and Recovery: For those striving to build lean muscle mass, creatine monohydrate offers notable advantages. Studies consistently demonstrate that creatine supplementation can increase muscle protein synthesis, facilitating faster muscle growth and repair processes. Additionally, creatine has been associated with greater cell hydration, enhancing muscle volume and appearance, while supporting overall recovery and reducing the risk of injury and fatigue.

Improved Cognitive Function: Beyond its physical benefits, creatine monohydrate has also been linked to enhanced cognitive function. The brain relies on ATP for energy, and since creatine supplementation boosts ATP availability, it can positively impact cognitive processes such as memory, reasoning, and reaction time. This dual benefit of improved physical performance and cognitive function makes creatine an appealing option for individuals seeking a holistic approach to fitness and overall well-being.

Safety and Accessibility: Creatine monohydrate is one of the most extensively researched supplements in the realm of sports nutrition, with numerous studies attesting to its safety and efficacy. Unlike many other supplements, creatine is not a stimulant and does not pose significant risks when used as directed. Moreover, creatine monohydrate is widely available, affordable, and easy to incorporate into your daily routine, making it accessible to individuals of all fitness levels and budgets.

Maximising workout potential is paramount in the pursuit of fitness excellence. Creatine monohydrate stands as a tried-and-tested ally in this endeavour, offering a multitude of benefits ranging from improved physical performance and muscle growth to enhanced cognitive function. Backed by science and embraced by athletes worldwide, creatine supplementation has earned its place as a staple in the fitness arsenal of those committed to achieving their goals. Whether you’re a seasoned athlete or a newcomer to the fitness scene, harnessing the power of creatine monohydrate could be the key to unlocking your full potential and taking your workouts to the next level.

The Perfect Time to Ease Up: Why Cold Weather Training Calls for a Different Gear

1. Your Recovery Systems Naturally Work Harder in Winter

2. Your Body Responds Better to Training If You Cycle Intensity

3. Winter Slowdowns Prevent Burnout and Injury

4. It’s the Perfect Time to Focus on What You Ignore the Rest of the Year

5. It Gives You Space to Work on Nutrition Habits

6. “Ease Up” Doesn’t Mean “Do Less”

7. Winter Sets You Up for a Spring Surge

How to “Ease Up” Without Falling Off the Wagon

Final Thought

The 12 Tips of Christmas – Bodyfirst Damage Control Guide

Here are the Bodyfirst 12 Tips of Christmas — your go-to guide for staying balanced throughout the festive weeks.

1. Set Your Intentions Early

2. Remember Your Energy Balance

3. Use “Low-Carb Buffer Days” Before Big Events

4. Be Strategic With Meals (“Leverage”)

5. Avoid the “All or Nothing” Spiral

6. Stop Mindless Eating

7. Understand Emotional Eating

8. Watch the Hidden Calories

9. Try Healthier Festive Recipes

10. Keep Moving — In Any Form

11. Support Your Immune System

12. Drink Smart & Recover Smarter

Final Thoughts: Enjoy Christmas, Stay Balanced, Feel Your Best

Top Tips To Stay Motivated And Accountable For Training

1. Set a Clear Goal

2. Sign Yourself Up

3. Follow a Plan

4. Shout It From The Rooftops

5. Make It Social

6. Plan Ahead

7. Track Your Wins

8. Leave Your Gear Out

9. Rest = Part of the Plan

Final Word

How Much Creatine Should You Take Daily?

What the Research Shows for Daily Dosing

Maintenance dose

Loading phase: optional

Timing & form

So What Should You Do?

What the Latest Research Adds

Safety & Practical Notes

Final Word

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