Winter in Ottawa can make staying active feel impossible. Between freezing temperatures, icy sidewalks, shorter days, and busy schedules, it’s no surprise many people lose momentum this time of year. But winter is actually one of the most important seasons to stay consistent — especially if you want more energy, better mood, and solid habits heading into spring.
As the owner of Green Wave Fitness — In-Home & Online Personal Training (Ottawa), I specialize in helping busy adults stay consistent all winter long with convenient, personalized fitness options that fit real life. Here are my top 7 winter fitness strategies for Ottawa residents who want results without stress.
1. Keep Your Workouts Indoors — and Keep Them Short
When it’s –20°C outside, the last thing most people want is to go to a gym. That’s why in-home workouts and online training are perfect for winter.
You don’t need a big space — just a few feet of floor, a mat, and a plan.
Short, structured 25–35 minute sessions are enough to maintain (and even build) strength and energy through the season.
2. Plan Your Workouts Like Meetings
Winter is the season where everything gets busy — holidays, work deadlines, family events.
Instead of trying to “fit workouts in,” schedule them like appointments.
If they’re in the calendar, you’re 10× more likely to follow through.
When I coach clients, we pick training times that realistically fit their day. The goal isn't perfection — it’s consistency.
3. Start Strength Training (Even 2x Per Week Helps!)
Strength training is the foundation of staying healthy year-round, but especially in winter. It helps with:
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Mood and energy
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Metabolism
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Mobility and posture
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Joint health
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Injury prevention
You don’t need heavy equipment — I build home-strength programs using bodyweight, dumbbells, and resistance bands.
Just two sessions per week can maintain muscle and keep you feeling strong all winter.
4. Increase NEAT: The Simplest Way to Stay Active
NEAT (non-exercise activity) = the movement you do throughout the day that isn’t a workout.
In winter it naturally drops — more sitting, more indoor time, more driving.
Here are easy ways to increase your daily movement:
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Do 5-minute mobility breaks
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Walk indoors at malls or grocery stores
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Add movement before meals
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Pace during phone calls
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Do light stretching in the evening
These small habits add up to a big difference.
5. Use Light Therapy + Morning Movement
Short days can throw off mood, energy, and motivation.
To combat winter fatigue:
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Get 10–15 minutes of natural light in the morning when possible
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Use a light therapy lamp if your mornings are dark
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Add a quick 5–10 minute mobility routine right after waking up
Clients tell me this combo boosts their energy and cuts that “winter sluggishness.”
6. Keep Your Prepared Foods Simple
Winter cravings hit hard — warm foods, comfort foods, high-calorie foods.
Instead of fighting them, plan around them.
Simple winter-friendly staples:
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Pre-chopped veggies
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Rotisserie chicken
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Soup & stews you batch on weekends
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Oats, Greek yogurt, eggs
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Frozen stir-fry mixes
Eating well in winter doesn’t have to be complicated. It just has to be consistent.
7. Get Accountability (This Is the Biggest Factor for Most People)
Staying motivated through freezing weather is tough — and most people fall off because they’re doing it alone.
A coach provides:
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Structure
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A custom plan
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Weekly check-ins
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Adaptations for busy days
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Support during stressful periods
My clients often tell me this is the #1 reason they stay consistent all winter long.
Green Wave Fitness — In-Home & Online Personal Training (Ottawa)
Green Wave Fitness provides professional, personalized fitness training for clients throughout the Ottawa Valley. Whether in-home, online, or a hybrid combination, our services are designed to fit your schedule, home space, and fitness goals — with a focus on convenience, confidence, and results.
Contact & Book a Free Consultation
📧 Email: greenwavefitness1@gmail.com
📞 Phone: 613-298-1482
💻 Book a Free Online Fitness Consultation: Click Here
Service Areas (In-Home & Hybrid)
Kanata | Stittsville | Bells Corners | Nepean | Westboro | Hintonburg | Downtown Ottawa | Vanier | The Glebe
Online personal training available anywhere in Canada (with a few exceptions).
Services & Benefits
Green Wave Fitness specializes in:
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In-home personal training — tailored, one-on-one guidance for your space and schedule
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Online personal training — flexible workouts you can do anywhere
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Hybrid/blended training — mix in-home + online for maximum flexibility
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Beginner-friendly programs — build confidence and lasting habits
Why clients love Green Wave Fitness:
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Time-Saving & Convenience — workouts that fit your schedule
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Confidence & Ease — beginner-friendly sessions
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Flexibility — in-home, online, or blended
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Habit-Building & Motivation — structured guidance
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Guided Support & Accountability — personalized coaching
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Results-Oriented Performance — measurable outcomes
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Health & Injury Prevention — safe exercises tailored to you
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Lifestyle Integration — fitness that fits your life
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Cost & Accessibility — options to suit different budgets
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Variety & Fun — engaging workouts
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Personalized One-on-One Attention — no cookie-cutter plans
Connect & Follow
LinkedIn: www.linkedin.com/in/greenwavefitness
Instagram: www.instagram.com/greenwavefitness1