I know, I know. It’s the most wonderful time of the year—but for this sun-loving girl, fall and winter can feel… well, blue.

I talk a lot about mindset, the importance of positive self-talk, and controlling the narrative in your mind. But when it comes to my own seasonal struggles, I realized I wasn’t taking my own advice.

Let’s call it the winter blues. While I definitely feel a shift in my well-being when the sun sets early, and the weather turns cold, it doesn’t feel severe enough to call it depression. Still, I notice how it affects my mood, energy, and motivation.

So, this year, I’ve decided to approach it differently. I’m treating it as an experiment: Can shifting my mindset and focusing on intentional habits make a difference in my winter well-being?

If you’re reading this, I’m glad you’re here. Let’s explore this journey together—I hope it helps you, too!

1. Stay Present and Stop Predicting the Worst

For me, the winter blues don’t even wait for winter. As early as my late September birthday, I start dreading the cold, dark days ahead—even when it’s still 90 degrees in Texas!

The silly part? I’m worrying about something that hasn’t even happened yet. So this year, I’m focusing on staying present. If I catch myself thinking about how miserable I might feel in the future, I immediately dismiss it. Why borrow trouble?

By focusing on how I feel right now, I’ve noticed a big difference. Let’s not worry about winter before it arrives—and when it does, let’s take it one day at a time.

2. Stop Assigning Feelings to the Weather

This morning, I bundled up, leashed my dog Dale (yes, my dog is named Dale), and headed out for my daily walk. The newscaster had declared it the coldest morning of the season.

It was cold. That’s a fact. But here’s the key: I didn’t assign feelings to it.

I didn’t say, “It’s cold, and I hate it.” I didn’t sigh, “Ugh, it’s so cold.” I just acknowledged it: “It’s cold.”

Since I can’t control the weather—if I could, it’d be 80 and sunny every day—why waste energy feeling bad about it? Shifting my mindset has helped me see the cold as neutral, not negative.

3. Be Mindful of Negative Self-Talk (Even the Funny Kind)

Negative self-talk, even when it’s masked as jokes, can hold us back. I’ve caught myself making self-deprecating comments about the cold and dark—sometimes just for laughs.

But here’s the thing: Every joke I make about the end of daylight savings ruining my life reinforces the narrative that I hate winter. Instead of making jokes that keep me stuck, I’m reshaping my thoughts into something more productive.

4. Stick to a Healthy Routine

When I stick to a routine that includes exercise, quality sleep, and nourishing food, I feel better—no matter the season. The more I keep up with healthy habits, the easier it is to avoid a spiral of negative emotions.

If I let my bad feelings about the weather lead to skipping workouts or eating junk food, I know I’ll only feel worse. Controlling the controllables, like my routine, is one of the most effective tools I have.

5. Practice Seasonal Gratitude

Gratitude is a game-changer. Every morning, I write down three things I’m grateful for, and I try to include something seasonal.

Here’s what I’ve come up with:

• Running feels amazing in cool weather. After sweating through a triple-digit Texas summer, the crisp air is a gift for my lungs and legs.

• I love my sauna, and the cold weather gives me more excuses to enjoy it.

• Cozy clothes, warm drinks, and earlier bedtimes make winter feel comforting in its own way.

Even if the cold and dark aren’t your favorite, there’s always something to appreciate.

6. Question Your Winter Story

Here’s a thought: Do I dislike winter because that’s the story I’ve been telling myself?

I used to believe I wasn’t athletic, that I didn’t like strength training—and now those beliefs feel laughable. I’ve proven myself wrong before, so why not now?

By shifting my focus to the positives and challenging my “I’m not a winter person” narrative, can I learn to embrace the colder months? Maybe I can become a cold-weather-loving gal after all. I have to hold space that this could be true for me.

Take Action: Try a Mindset Reset

If you’re struggling with the winter blues, try this:

1. Write It Down. Jot down one thing you enjoy about the season—something small but meaningful, like warm drinks or cozy clothes.

2. Reframe Your Thoughts. The next time you notice yourself complaining about the cold, pause and reframe it. Instead of saying, “I hate this,” try thinking, “It’s cold, but I can handle it.”

3. Control the Controllable. Focus on actions you can take—whether it’s sticking to a routine, getting better sleep, or bundling up for a walk.

Experiment with these shifts and see how they work for you. Let’s navigate this season together, and who knows—maybe we’ll both come out loving winter a little more.

Hang around and find out!

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Two quick announcements

Never start Over Again 6-Week Kick-Off

My next six-week kick-off program begins in January. It’s called “Never start over again” because we’ll develop the mindset and routines that allow for different seasons of life, so you never feel like you are starting over, always just moving forward, even if in small ways.

The kick-off includes personal one-on-one coaching, access to the app, a heart-rate monitor, and a body composition scale. I have a one-day Black Friday sale on November 29th, for which you will pay for the hardware at only $199. Email me to request the coupon code— lea(at)leagendersfitness(dot)com— to secure your spot now, or I will share the discount code on Instagram and Facebook on Black Friday for one day only.

After that, it will be $349 (which is still a great deal for 6 weeks of personalized plans and coaching). If you want to wait to commit until after the holidays, you can add your name to the waitlist for $1, and I’ll email you after Christmas to get started.

Spots are extremely limited because they include one-on-one coaching. I can only accept a few, so I have time to coach all the members. This is not a cookie-cutter, everyone-gets-the-same-plan type of challenge.

EARN CASH BY SHARING THE PROGRAM WITH YOUR NETWORK

If you want to help me share the 6-week kick-off program, I am offering an affiliate program, so you get paid 20% of the sale when someone signs up using your link! This is whether you sign up or not, so please help me share and get paid!

Hope to see you there! I’ll take down the link once the program is full.

Here’s a healthy, happy holiday season!

Questions? I’d love to help.

Coach Lea

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