Episode 81 - Climbing Out of a Winter Fitness Rut

Feeling stuck in a winter fitness rut? You're not alone. In this week's episode, Sam tackles the real reasons our motivation vanishes during the long, grey months—and it's not a lack of willpower. Starting with a relatable story of chasing a fleeting five minutes of winter sun, this episode dives into why we must first stop "shoulding" on ourselves and abandon the punishing "all-or-nothing" mindset that keeps us paralyzed.

The conversation takes a critical turn towards the non-negotiable foundation of all sustainable health: sleep. Through a powerful client story, Sam reveals how chronic stress, poor sleep hygiene, and the cortisol wake-up call between 2-4 AM are often the true saboteurs, making any workout plan feel impossible. Discover why honoring your sleep is like honoring gold, and how a simple Yoga Nidra practice can begin to repair a broken foundation.

Moving from the bedroom to motivation, Sam shares an insightful shift from a leading health editor: separate exercise from weight loss and focus on the mental reward instead. You'll get practical, gentle strategies to redefine movement, "snack" on micro-workouts, and use "temptation bundling" to make action easier. This episode is a compassionate guide to shedding the pressure, starting with your one foundational thing, and building sustainable habits that carry you through winter and beyond.

Yoga Nidra for Sleep Meditation.

Thank you for listening and I would like to remind you that I have an amazing event coming up!

Registration is now OPEN for our next Flip Flops & Hot Flashes retreat in Cahuita, Costa Rica January 31 - February, 2026.

If you want to learn more, just go to flipflopsandhotflashes.com

Thank you for listening.