If you want to ring in 2025 feeling like your best self, TikTok’s “Winter Ark” is the trend you’ve been looking for. “Winter Ark is all about action,” creator Carly Burgess says on TikTok, which has more than 4.5 million views. Instead of toxic fad diets or dangerous challenges, in the winter arc it’s important to put together an organic routine that will help you feel like your best self by the start of the new year. This includes all kinds of health goals related to fitness, nutrition, and mental health, with a focus on optimizing the last few months of the year.
“Right now is the time when people start to ease off on the gas, but we still have three months left in the year,” Bergès says in the original video. “If you’re ready to lock yourself away, be unrecognizable, and ring in the new year as a whole new, better, and leveled-up version of yourself, start planning your winter season now,” she says. Goals for the winter edition include more consistent strength training, increased content creation, intentional reading, and waking up earlier, but your goals may be completely different. The only requirement is that your goal is to stay strong for the rest of the year and help you come back at the top of the game.
To better understand the winter edition, and perhaps even plan your own, we reached out to a personal trainer and a registered dietitian. Read their top tips for setting realistic goals, overcoming setbacks, and staying motivated throughout the year.
Experts featured in this article:
Dr. Joel Totoro is a registered dietitian and director of sports science at Thorne University.
Hailey Jackson is a Certified Master Personal Trainer with Fit Athletic Club.
What are the winter vape trends?
“Winter Ark is a TikTok challenge that encourages people to use the coldest and darkest days of the year (starting around October 1st) to refocus on their goals, self-development, and growth,” Joel・Totoro, a registered dietitian, explains that this period is as follows: People tend to be a little more lax about their health. “The Winter Edition challenges this thinking and helps you make the most of the last three months of the year to maximize your mood, and by the time the new year begins you are already making progress towards some of your goals. That said, the winter edition has no special requirements and is completely customizable based on your unique situation and health goals.
Winter Ark Benefits
We already know not to trust everything we see on TikTok, but winter vaping could have some serious benefits. “One of the key benefits of participating is being able to re-evaluate your approach to health and nutrition,” says Totoro. “This is the perfect time to reflect on yourself and learn how well-nourished your body is by assessing things like your energy levels, sleep quality, and strength.” Just checking in with how you’re feeling and identifying areas you’d like to work on is a big step in the right direction.
Winter arc risk
Although winter doesn’t seem to be inherently harmful, Totoro says you still need to be careful of dangerous health fads. “It’s important to remember that everyone is different,” he says. That said, “What works for some of your favorite influencers may not work for you, and that’s especially true when it comes to nutrition and what you’re putting into your body,” says Totoro. Warn you. The bottom line? Don’t get caught up in comparing yourself to other fitfluencers. The winter edition should be about improving yourself.
Totoro said, “I want to be careful not to use the winter edition as a guidebook for changing all of my eating habits and health habits, rather than as motivation and fuel to achieve my goals.” “If too much emphasis is placed on challenges, food culture can quickly shift from encouraging healthy habits to encouraging negative habits.” In this regard, Totoro It emphasizes the importance of moderation and encourages people to enjoy their holidays even in the midst of the winter season. “Of course, increase your fruit and vegetable intake for the rest of the year, but also enjoy your mom’s famous sweet potato pie on Thanksgiving,” he says.
How to start the winter edition
If you want to start your own winter vape but don’t know where to start, NASM certified personal trainer Haley Jackson has some recommendations. “Finding balance is key to setting realistic and sustainable fitness goals,” she says.
Focus on consistency over intensity: “Aim for three to four workouts a week that you can stick to, rather than going all-in right away,” says Jackson. This will help you avoid burnout and maintain progress until the end of the year. “Remember, sustainable change comes from gradual adjustments to daily routines and lifestyles, not radical overhauls,” she added. Prioritize cross-training: “To start the winter season, think about building a strong foundation over the next few months. Develop a routine that includes both strength training and cardio. focus on recovery exercises such as stretching and foam rolling,” says Jackson. Say. Improve over time: The sooner you start, Jackson says, the more time you can gradually increase your training intensity and give your body more time to adapt and grow. Don’t abandon your mental health routine. Winter isn’t just about building up your physical strength. “Also prioritize your mental health by making time for mindfulness or yoga,” advises Jackson. “This comprehensive approach will deliver sustainable results by the new year.”
Winter edition tips
If you want to make the winter season as effective as possible (even well into the new year), our experts have some tips to keep in mind. And, as Totoro points out, always rely on reliable, personalized, scientifically backed information before making any drastic changes to your daily life, even if it means consulting your doctor. Please look for.
Create a support system: “It’s easy to feel demotivated as the holidays approach, but having a strong support system can help,” says Jackson. “To keep yourself and each other accountable, consider working out with a friend or joining a fitness community.” Adjust your mindset: “For (long-term) improvement. “The real key is to change your beliefs,” says Totoro. “If you change your mindset and tell yourself that you’re someone who prioritizes smart nutritional choices, you’ll be much more successful than someone who tells themselves they’re going to make better choices over the next few months. ” Set short-term goals: Keep yourself on track by setting small goals for yourself throughout the month, Jackson suggests. This will make your end goal feel more achievable and help you stay focused. Take your time: For best results, you may want to consider extending your winter period beyond January 1st. “Challenges like the winter period can be a great motivator for change, but the best results are achieved when these habits are long-term and ingrained. They are part of your life,” says Totoro. I say. Don’t get discouraged if it takes more than three months to see progress or reach your goals. Recognize your victories: “Celebrate small victories, like lifting heavier weights or improving your endurance,” says Jackson. Recognizing that you’re making even the slightest bit of progress is critical to staying motivated. Anticipate your “off” days: While you prioritize your health and fitness, you can still indulge once in a while (it’s a holiday, after all). Don’t panic if you feel like you’re off track. “Things happen in life, and sometimes food and nutrition aren’t perfect,” says Totoro. “Even if I get a flat tire every once in a while, I don’t let the other three go down, I get through the day with the spare tire, and start tomorrow with four healthy tires.” Switch up your workouts: Variety Try out some exercises to keep your winter season interesting and effective. Jackson specifically suggests alternating between low-impact activities like strength training, HIIT, and yoga. Take time to recover: “Don’t ignore recovery days; they are essential for muscle growth and injury prevention,” says Jackson. Depending on your fitness level and training intensity, you should plan to include one to three rest days per week. Don’t forget nutrition: “Never underestimate the power of nutrition,” says Jackson. “Combining your fitness habits with a balanced diet will give you even better results. The goal is not only to look different by the new year, but to be stronger and healthier.” Check with your doctor: Totoro adds that getting a medical checkup or speaking with a medical professional can give you the key insights you need to “feel your best and healthiest for 2025.” Consider this if something doesn’t feel right or you want to know more about your health.
Chandler Plante is an assistant editor at PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant at People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In my free time, I enjoy finding new ways to change my 18 (!) different eye patches and creating videos about chronic illness, beauty, and disability.
