February 19, 2026

WINTER Workout

How to stay motivated for health and fitness this season.

When the mornings are your bed feels like the only place you belong, staying motivated to exercise can feel near impossible.

But for Newcastle-based personal trainer and bodybuilder Cass O’Dell, winter isn’t a time to give up, it’s an opportunity to reset.

As someone who routinely starts her day at 4am, Cass understands just how hard it can be to leave the comfort of warm blankets behind.

“We’re mammals,” she explains.

“Our instincts in winter are to slow down, store energy, and stay warm.

When we push ourselves to train in the cold, we’re going against natural biological programming.”

For Cass, winter wellness begins with knowing your ‘why’.

After recovering from a serious accident, her personal mission became about building strength, for herself and for her kids.

It’s a reminder that motivation is rarely just about appearance or weight loss.

It’s about purpose. And while movement matters, Cass insists the real foundation of health happens in the kitchen.

“Exercise is just one piece of the puzzle, around 20%,” she says, with the rest coming from good nutrition.

“Winter is the perfect time to focus on warm, nourishing meals. Slow cooker recipes and meal prep can make all the difference when you’re tired and tempted to grab something on the go.”

Cass also believes in making the gym feel less intimidating. She encourages finding a welcoming space, somewhere that feels more like a community than a competition. Booking a few sessions with a trainer can help ease nerves and offer guidance on both fitness and food.

“Everyone starts somewhere,” she says. “When I first began, I was shy too. But the gym helped me build confidence I didn’t know I had.”

Most importantly, Cass wants people to be kind to themselves. If motivation wanes, that’s normal.

Stretching, resting or walking in the fresh air or on a treadmill or pad at home can be enough.

“Winter isn’t about perfection,” she says. “It’s about building healthy habits that last through to summer and a little bit of self-love goes a long way.”

 

CASS O’DELL’S TOP THREE TIPS FOR SUCCESS:

• Prep your gear the night before: gym clothes, shoes, water bottle, so there’s no excuse when the alarm goes off.

• Have a plan, whether it’s gym sessions, a walk, or a Pilates class, make the decision in advance.

• Start small and stay consistent: you don’t have to smash yourself every day. Two or three gym sessions a week plus daily movement such as a walk is enough. It’s the consistency that counts.

 

WALKING PADS: THE AT-HOME FITNESS TREND THAT’S GOING PLACES

Can’t get to a gym? You’re not alone, and luckily, you don’t have to be. Walking pads are fast becoming the go-to for easy, low-impact movement at home, especially during the winter months when motivation dips. Compact and quiet, these treadmill alternatives slide neatly under your desk or in front of the TV, making it easier than ever to clock your daily steps without braving the cold. Whether you’re aiming to improve circulation, or simply move more throughout the day, a walking pad makes it easy, no gym membership required.

Perfect for winter, and even better for your wellbeing.

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