Posts Tagged ‘WInter’

Winter Workout Advice

July 9, 2017

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Tips for Working Out in Winter

As the weather gets cooler we can be tempted to sleep through our alarm in the morning and stay under the doona, or head straight home after a long cold day at work but it is important for your health and well-being that you continue exercising right through the Winter months. In order to boost your immune system, maintain your fitness and keep your mind happy and active, regular exercise is essential.

1. It is warmer inside the gym than it is outside and your favourite class is going to get you hot and sweaty but make sure that you wear layers to and from the club so that your muscles stay warm. Remove the layers as you warm up during class and then add them back on as you cool off.
2. Hydration is very important and although you may not feel as thirsty when it is cold you need to ensure that you drink before, during and after class.
3. Allow a little extra time before class to warm up on a piece of cardio equipment or by doing some dynamic stretching. Warming the muscles up adequately will prevent injury.
4. Put your favourite classes in your diary at the start of the week and commit to those work outs like you would any other appointment.
5. If you are finding that you are hitting the snooze button too often why not try leaving your alarm on the other side of the bedroom. Once you are up to switch it off you are up for the day.
6. If you are attending an early morning class lay your workout gear out ready for you to slip in to straight away or even sleep in your gear. If you are heading to the gym after work make sure you have everything in your car ready to go so there is no temptation to head home for any reason before heading to your class.

The great thing about group exercise is that you get to sweat it out with other people who are motivated, inspired and pushed by your instructor. So don’t hibernate this winter – get in to the club and get warm while you get fitter, stronger and healthier!

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Top Natural Ways to Boost Your Immunity

May 28, 2017

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If you are one of those unlucky people who seem to catch every cold going around the office, or everything your kids bring home from school, here are some effective natural ways you can give you immune health a boost to fight off any infections.

A strong immune system is dependent on you having a healthy nutritious diet containing important immune-boosting nutrients such as vitamins A, C and D, minerals zinc and selenium and antioxidants. There are also certain herbs and foods that have immune-stimulating properties, which help enhance immune function and protect the body against disease.

Garlic contains ‘allicin’ that has powerful, immune-enhancing actions. Garlic is also a good source of vitamins A, C, and the minerals selenium, sulphur and zinc, all of which play pivotal roles in immune function. Eating garlic regularly will help protect you against infections, colds and flu, as it has anti-bacterial and anti-viral action. Make sure you cut or crush your garlic first to release the allicin. Cooking can destroy some of garlics beneficial compounds so eating it raw in dips and dressings, or lightly cooked in dishes is the best way to have it.

Echinacea is best known for its ability to act on our immune system to prevent or treat colds and flu. Echinacea contains phenolic compounds, which have the ability to stimulate the immune system, increasing the activity and number of immune cells such as T-cells and macrophages. Echinacea stimulates the overall activity of immune cells making them more efficient in attacking bacteria and viruses. Echinacea can be drank as a tea, found in Bodhi Organic ImmuniTEA, or taken as a liquid extract or in tablet form.

Seaweed is touted as a super food because it is not only extremely nutritious but also contains extraordinary health-promoting compounds that are not found in any other plant. Seaweed helps boost immune system function, reducing the risk of cold and flu.

There are many different types of seaweed including kelp, nori, and akrame, which you can purchase from health food stores and supermarkets. Try adding small strips of seaweed to soups, salads and stir-fries, or make nori rolls or sushi.

Shiitake mushrooms have been extensively studied for their many healing and immune boosting properties. A compound found in this mushroom, called lentinan, has been found to be a most powerful immune strengthener and ‘restorative’. Lentinan enhances the immune system’s ability to combat infections and disease.

These white blood cells destroy cells infected by viruses.

Ginger root is a lovely warming spice that has been used by Chinese herbalists for over 2,500 years to treat colds. Ginger has the ability to stimulate the immune system. Ginger can activate T-cells, which are a critical part of our immune defenses. These white blood cells destroy cells infected by viruses. The impressive anti-inflammatory properties of ginger are well known and have been extensively studied. Ginger can be drunk as a tea, found in Bodhi Organic ZesTEA, or added to veggie juices, stir-fries, salads, smoothies, or sauces.

Miso is a highly nutritious food and contains numerous health-promoting benefits.  Unpasteurised organic miso contains active lactobacillus, a bacteria beneficial for improving digestion and strengthening the immune system.  Beneficial bacteria like that found in miso help promote the proliferation of ‘friendly’ bacteria in the bowel which plays a big role in our immune health, digestion, and production of certain vitamins such as B12 and K (needed for healthy blood clotting). Miso is also a good source of zinc, needed for strong immune function.

The beneficial bacteria present in unpasteurized miso are killed by prolonged cooking at high temperatures, so add miso to preparations just before removing them from the heat. Keep miso paste in the fridge and use 1 tsp to add flavour and nutrients to soups, stir-fry’s, casseroles, sauces, salad dressings, and mashed potato.

Yoghurt: There is strong scientific evidence demonstrating yoghurt’s action to enhance and promote healthy immune function. Researchers attribute yoghurt’s health-promoting effects to its live bacteria content, namely acidophilus and bifidus. These beneficial bacteria help promote the health and growth of ‘friendly’ bowel bacteria, which play a major role in our immune function, proper digestion and production of certain vitamins.

Make sure you are getting the most out of yoghurt; look for the ‘live and active cultures or bacteria’ seal on the yoghurt you buy. The best way to include immune-boosting yoghurt in your diet is served on breakfast cereal, mixed into porridge or Bircher muesli, as a topping on pancakes and muffins, and in dips and smoothies.

Vitamin C is essential for health and has the reputation as a ‘master’ immune-boosting nutrient that strengthens immune function to fight off colds and infections.  Vitamin C has antiviral, antibacterial and anti-allergenic activity.

The best sources of vitamin C include citrus fruits, kiwi fruit, berries, parsley, broccoli, red capsicum and cabbage. Supplementation is recommended at around 3g maintenance dose a day, or 4-5g a day if you have a cold.

Zinc is an extremely important mineral that is vital for good health and plays a major role in immunity. Zinc is needed for the production of white blood cells, which protect against colds and infections.

Zinc rich food sources include lean meat, chicken, fish, milk and other dairy foods (cheese), brewers yeast, eggs (yolks), legumes (lima beans, lentils, peas), wholegrains (bread), sunflower seeds, pumpkin seeds and pecan nuts. Zinc is lost during the refinement or processing of grains so wholegrain products should always be chosen over the refined equivalents, in order to maximize zinc intake. Supplementation is recommended at around 50mg of zinc daily (adult dosage).

Vitamin D – “the sunshine vitamin” – is heralded as being important for boosting our immunity. Without sufficient vitamin D we are more vulnerable to illness and chronic disease. Sunlight is the easiest and healthiest way to get sufficient vitamin D.

During winter you should try and get 2-3 hours of sunlight a week, on the face, arms and hands.

During winter you should try and get 2-3 hours of sunlight a week, on the face, arms and hands. It can be difficult in winter to get adequate vitamin D from sunlight so it is recommended that you increase your intake of vitamin D rich foods such as eggs (yolk), fish liver oil (cod liver oil) and oily fish (salmon, trout, mackerel, and sardines). Milk such as cow’s, soy and rice are also fortified with vitamin D. Supplementation is recommended for people who have low vitamin D status, take around 1000 iu of vitamin D3 daily.

Andrographis (Andrographis paniculata) is an Ayurvedic herb, which is also known as “Indian Echinacea”. Andrographis is used to help support immune system function, having antimicrobial properties, helping to reduce the severity of cold and flu, fever, and upper respiratory infections. Andrographis can increase the body’s resistance to infection by stimulating the production of antibodies and macrophages.

Elderflower (Sambucus nigra) is commonly used by herbalists to treat respiratory problems such as colds and flu and sinus infections, helping to clear congestion (anti-catarrhal), and reduce high fevers and inflammation. Elderflower has an anti-bacterial action and helps support immune function. Elderflower contains phytochemicals and anxtioxidant that help protect the body from oxidative damage and support the immune system. Elderflower contains immune strengthening and anti-inflammatory nutrients vitamin C and A, and the flavonoid quercetin. Elder has also had a long history of being used for alleviating allergy symptoms.

Astragalus (Astragalus membranaceus) is a Traditional Chinese Medicine that has been used for thousands of years to help support and strengthen the immune system. Astragalus is beneficial for preventing cold and flu and upper respiratory infections.

By Lisa Guy
Lisa is a well-respected Sydney naturopath, author, mum and passionate foodie. Lisa has been practicing for 16 years out of her Rose Bay clinic called ‘Art of Healing’ (www.artofhealing.com.au). Lisa is also the founder of Bodhi Organic Tea (www.bodhiorganictea.com), an organic herbal tea company that makes beautiful unique tea blends, all naturopathically blended to help promote better health and wellbeing.

Article sourced from: https://blog.innerorigin.com/top-natural-ways-boost-immunity/

Coffs Coast Health Club eNews – September 2014

September 2, 2014

landscape.burst“Empowering the Coffs Coast to be the happiest & healthiest community in Australia”
#strongertogether   #fitnessnfun   #coffscoasthealthclub

Exclusive Worlds Best Health Supplements HAVE ARRIVED!

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Our quest to find the healthiest all natural supplements on the planet took us overseas earlier this year and it may have taken us six months to organise it but finally they have arrived. We tasted and researched over 100 different products before we decided who we would align our brand with. We are now pleased to announce that we hold the exclusive license on the Coffs Coast for the Nano range of products from BioPharma Scientific.
 
Their patented SuperSorb® delivery system allows your body to absorb the maximum amount of the nutritional value for better results, guaranteed. In addition, all of their products are non-GMO, organic, and 100% plant based with absolutely zero synthetic ingredients. They are based on new, scientifically-advanced, physician grade formulas with the highest quality ingredients sourced from the cleanest parts of the world.

Let’s just say their 
shaker
products do all the talking for themselves.

BioPharmaSc’s four most popular products are NanoGreens, NanoProtein, NanoEPA Fish Oil and NanoLean. They can now be purchased through reception individually or as a four pack for 5% OFF.
 
Did you know? Each serve of NanoGreens has the equivalent of 10 serves of organic fruit and vegetables! Have a chat to your trainer about which products are most appropriate for your needs.
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member appreciation day

Member Appreciation Day Was Fantastic!

Thank you to everyone that participated last month on Member Appreciation Day. The classes, the events, the offers & the atmosphere around the club was amazing.

We still have a number of Foundation Member gifts for collection at reception,
so if you were a member on 31st October 2009 & are still a member now, please see the reception team to collect your gift.

The feedback was so positive on the day that we will be making it an annual event.
Days like this are a true testament to the quality of our Coffs Coast Health Club community.

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Last 2014 Personal Trainer Course STARTING SOON!

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The Australian Institute of Personal Trainers is proud to introduce their NEW Certificate IV in Fitness – Complete Personal Trainer and Diploma of Business qualifications package.
 

Fast Track Oct 2014

Start a career as a Personal Trainer and gain the necessary skills to run and manage your own successful fitness business.
 
The Certificate IV in Fitness – Complete Personal Trainer qualification will allow you to gain hands-on practical experience while being able to complete the theory component online and in your own time.
 
As part of your qualification package, you will also complete the Diploma of Business building on the units you completed within your Certificate IV in Fitness and will help you to develop your skills across a wide range of business functions including managing your own business through to being a program coordinator or business manager within a larger business.
 
The Diploma of Business is VET FEE-HELP* approved, so you can study now and pay later – with no time lost!
 
Contact Tracy Welsh, your local campus manager directly on 0429 695 096 for further information.
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Short Term Workout Options for Friends & Family!

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Do you have friends or family that are in town during the school holidays? Would you like to save them some money & get them working out with you? Well due to popular demand we are now offering some short term workout options for them…
 
Single Visit – adult only $15, student or baby boomer only $10, incl access during all supervised hours
Week Pass – adult only $29, student or baby boomer only $19, incl access during all supervised hours
 
See reception or call 6658 6222 to take advantage of these offers for a limited time.
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Kids Club at FIA World Rally Championship!

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The FIA World Rally Championship is coming to Coffs Harbour and Coffs Coast Kids Club will be in the Kids Zone which is part of the FREE fanzone site at the Coffs International Stadium. 
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Among all of the awesome rally events there will also be Kids Yoga and Kids Zumba taking place, Smurfs to play with and lots of Coffs Coast Health Club balloons being given out.  
Saturday: KIDS ZUMBA at 11.30am, KIDS YOGA at 12.15pm,
KIDS ZUMBA at 1.00pm & KIDS YOGA at 1.45pm.
Sunday: KIDS ZUMBA at 11.30am & KIDS YOGA at 12.30pm.
Come along, say hi & have some fun!
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Attack that Summer swimsuit!

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Spring is the perfect time to work on your health and fitness as the warmer weather gets you motivated and inspired to get on track before summer. 
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Why not try a class that is guaranteed to get you fitter, stronger, leaner and healthier? 
 
ATTACK is the high energy sports inspired cardio class that builds strength and stamina and it is on our timetable on Wednesdays at 6.30pm, Thursdays at 9.30am, Fridays at 5.30pm and Saturdays at 8.30am. 
 
There are options to suit everyone so that you can work within your limits and succeed. Give it a try today!
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Help Simone Ride To Conquer Cancer!

simone 2Please help our very own Weight Loss Coach, Childminder & Personal Trainer Simone raise funds for her Ride to Conquer Cancer, a 200 km ride over 2 days, with funds benefiting Chris O’Brien Lifehouse Cancer Research at RPA

 
There will be a delicious 2 course lunch and a silent auction to assist with getting Simone to the start line.
This will be held on Saturday 20th 

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September from 12:00 pm to 2:00 pm at Surf Club Restaurant & Bar. The cost is only $35 per head and with some great lucky door prizes and raffle tickets on offer. It will be a fun event!
 
We are asking everyone to bring something “new” for the silent auction table. You can bring more than one thing if you like, but we’ll have everything set up on the deck for bidding to take place. All items will start at a reserve price of $10.  
 
If you can’t make it to the lunch, please visit her fund-raising page here & donate any amount as it all helps.

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Pilates Is Here!

Personal Training compress

Join in a 12 week Classical Pilates Group Class with a modern twist and reap the rewards.
Pilates dramatically transforms the way your body looks, feels and performs. Give Jacqui 30 minutes of your time once a week and she will
give you the tools to help you build your strength without bulk, make you more aware of your body than you have ever been, improve your posture,
your grace, your flexibility and flatten your stomach in 12 weeks.
$20 a week will be money worth spent to learn valuable mind and body skills that will last you a lifetime.
First class is FREE.

When:     Starts Wed 3rd September

Pilates (1) 2

Time:      10.00am – 10.30am

Where:    Upstairs Circuit & Boxing Studio

Cost:        $20/week

Register:  Reception on 6658 6222 or Jacqui directly on 0421 971 155 or via jacqui@coffscoasthc.com.au but be quick as there are only 7 spots available.

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12 Week Body Makeover Challenge!

12 week makeover

From just $20 a week, Healthy Inspirations are offering you the opportunity to transform yourself before Summer. Reveal the new summer you by taking part in our Body Makeover Challenge.
 
Here are the top 5 reasons to join the challenge:
1.  Lose up to 12kgs
2.  Easy No Hunger Reset Program
3.  Get Accountability with One on One or Group Body Makeover Coaching
4.  Summer is only 12 weeks away
5.  The winner receives a Total Makeover to complete the transformation
 
When:       Starts Monday 1st September
                 Ends Sunday 30th November
Register:   Call or drop in to see Simone 0402 202 864 or Leslie 0423 284 421 in the Healthy Inspirations office
 
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Kids School Holiday Massage Sessions!

Massage Therapy

Book your kids into our School Holiday Massage Sessions, so they can learn the basics of massage while you have your workout. Research shows that children that practice massage become calmer, more concentrated and less 

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aggressive – what more could you ask for during the holidays?
 
When:       Monday 22nd September 5.30-6.30pm and/or
                 Thursday 25th September 9.30-10.30am
Cost:         $10 per child plus $5 if accompanied by a parent
Age:          6-12 years
Register:   Call reception on 6658 6222 or drop in to see Angela 0417 675 319 in the Upstairs Massage Room.
 
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Personal Trainer Traineeship NOW AVAILABLE!

emily

Yes its that time already… Our wonderful Director of First Impressions
Emily Hodgens will be leaving our frontline soon to continue her study at University. 
 
This means that we will be once again giving one lucky person the opportunity to become a Personal Trainer and gain twelve months work experience in
the regions most awarded health club.
 
We accept applications from anyone of any age with any background, as long as they have a wonderful work ethic and a desire to service our magnificent members. 
 
If you or anyone you know is interested in this exciting career opportunity,
please forward this email to them, get them to complete the application form here & drop
it in to reception before Sunday 7th September.
 
 
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SAVE THIS DATE! Friday 28th November – Members & Guest Christmas Party!

imagesClick here for more information on membership, personal training, weight loss, massage therapy, rehabilitation, group exercise, childminding, privileges card & fitness careers or call us on 6658 6222 for more help.

Invite your friends for a FREE TRIAL & grab yourself a new training buddy!

 

Sincerely,

Your CCHC Team

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Five Tips to Manage a Cough … after all it is the season

June 2, 2014

cough“Even a little cough can be debilitating,” says Mark Yoder, MD, assistant professor of pulmonary and critical care medicine at Rush University Medical Center in Chicago.

Cold and flu season brings on hacking coughs that can leave your chest aching. But colds and flu aren’t the only problems that cause coughing. Allergies, asthma, acid reflux, dry air, and smoking are common causes of coughs. Even medications such as certain drugs for high blood pressure and allergies can cause chronic cough.

Most of the time, people can manage their coughs at home by taking over-the-counter medicine and cough lozenges, removing potential allergens, or even just standing in a steamy shower, says Giselle Mosnaim, an allergist and immunologist also at Rush.

Try these five tips to manage your cough at home:

1. Stay Hydrated

An upper respiratory tract infection like a cold or flu causes postnasal drip. Extra secretions trickle down the back of your throat, irritating it and sometimes causing a cough, Mosnaim says.

Drinking fluids helps to thin out the mucus in postnasal drip, says Kenneth DeVault, MD, professor of medicine at the Mayo Clinic in Jacksonville, Fla.

Drinking liquids also helps to keep mucous membranes moist. This is particularly helpful in winter, when houses tend to be dry, another cause of cough, he says.

2. Try Lozenges and Hot Drinks

Try a menthol cough drop, Yoder suggests. “It numbs the back of the throat, and that will tend to decrease the cough reflex.”

Drinking warm tea with honey also can soothe the throat. There is some clinical evidence to support this strategy, Yoder says.

3. Take Steamy Showers, and Use a Humidifier

A hot shower can help a cough by loosening secretions in the nose. Mosnaim says this steamy strategy can help ease coughs not only from colds, but also from allergies and asthma.

Humidifiers may also help. In a dry home, nasal secretions (snot) can become dried out and uncomfortable, Mosnaim explains. Putting moisture back in the air can help your cough. But be careful not to overdo it.

“The downside is, if you don’t clean it, (humidifiers) become reservoirs for pumping out fungus and mold into the air, and bacteria,” says Robert Naclerio, MD, chief of otolaryngology at the University of Chicago.

4. Remove Irritants From the Air

Perfumes and scented bathroom sprays may seem benign. But for some people they can cause chronic sinus irritation, producing extra mucus that leads to chronic cough, says Alan Weiss, MD, a general internist at the Cleveland Clinic. Take control by avoiding such scented products.

The worst irritant in the air is, of course, smoke. Almost all smokers eventually develop “smoker’s cough.” Everyone around the smoker may suffer from some airway irritation. The best solution? Smokers need to stop smoking. (Yoder warns that severe chronic cough can be a sign of emphysema or lung cancer in smokers, so see a doctor if you’re a smoker with chronic cough.)

5. Take Medications to Treat Coughs

When steamy showers, hot teas, and cough drops don’t help, you can turn to over-the-counter medicines to ease your cough.

Decongestants: Decongestants relieve nasal congestion by shrinking swollen nasal tissue and reducing mucus production. They dry up mucus in the lungs and open up the airway passages, Weiss says.

Decongestants come in pills, liquids, and nasal sprays under many brand names. Look for phenylephrine and pseudoephedrine as the active ingredient in decongestants taken by mouth, but be careful. These medicines can raise blood pressure, so people with hypertension need to be careful with their use. Also, overuse of decongestants can lead to excessive dryness, which can trigger a dry cough.

Decongestant nasal sprays, if used for more than 3 or 4 days, can lead to rebound congestion, Mosnaim says. It’s best to use them for 2 or 3 days and then stop.

Cough suppressants and expectorants: If you’re coughing so much that your chest hurts and you’re getting a bad night’s sleep, consider a cough suppressant such as dextromethorphan, Mosnaim says. Yoder recommends using cough suppressants only at night.

When a person has a cough that is thick with phlegm, Mosnaim says it helps to take a cough expectorant such as guaifenesin. Expectorants thin out the mucus so one can more easily cough it up, she says.

Note: The FDA advises against giving cold and cough medicine to children under age 4. These common over-the-counter drugs can cause serious side effects in young children.

Find Out What’s Causing Your Cough

Coughs caused by the common cold usually go away in a few weeks. Chronic, persistent coughs may be caused by underlying medical problem such as allergies, asthma, or acid reflux — or by the medications you take. To lose those coughs, you need to treat the underlying problem.

Talk to your doctor if your cough lasts longer than 4 weeks, or if you are coughing up blood or having other symptoms such as weight loss, chills, or fatigue.

This article was sourced from: http://www.webmd.com/cold-and-flu/features/cough-relief-how-lose-bad-cough

10 Ways to Beat the Winter Blues

July 8, 2012

Keep Your Energy High and Mood Lifted

By Nicole Nichols, Fitness Instructor & Health Educator

Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The “winter blues” are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.

  1. Exercise
    As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those “feel good chemicals” that improve your mood.
  2. Eat a Healthy Diet
    What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.
  3. Get Some Sun
    Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors.  Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to “full spectrum” bulbs. These mimic natural light and actually have the same affects on your mind as the real thing.
  4. Act on your Resolutions
    A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.
  5. Avoid Binge Drinking
    Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.
  6. Treat Yourself
    Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or sporting event.
  7. Relax!
    You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say “No” to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.
  8. Embrace the Season
    Instead of always avoiding the cold—look for the best that it has to offer! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.
  9. Get Social Support
    Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
  10. Catch some Zzzz’s
    People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.

Information sourced on http://www.sparkpeople.com/resource/wellness_articles.asp?id=341