Staying Happy and Healthy during the seasonal shift
Stay Happy & Healthy This Season
Light • Movement • Connection • Gratitude
1) Soak Up Daylight
Colder months bring shorter days — and less natural light can subtly chip away at energy, sleep quality, and mood. Morning daylight exposure helps recalibrate your circadian rhythm — balancing hormones that keep you feeling alert during the day and sleepy at night.
Why Daylight Helps
Supports serotonin → steadier mood, Helps regulate melatonin → better sleep, Improves morning alertness + focus. Even 8–12 minutes outdoors in the morning is enough to help your internal “clock” stay on track.
Prime Tip: Pair daylight with a short walk for a powerful double boost.
When the Sun Is Low → Try Infrared Sauna
During darker months, infrared heat offers many of the same benefits as time outside — especially for mood and recovery. Benefits:Relaxation + mood supportMuscle + joint recoveryImproved circulationBetter sleep.
Major Study Highlight
Men using a sauna 4–7x/week saw a:~50% reduction in all-cause mortality
Laukkanen et al., JAMA Internal Medicine (2015) →
https://pubmed.ncbi.nlm.nih.gov/25705824/Curious about trying it?
→ Email: SAUNA and we’ll send details + scheduling options.
Pro move: 20–30 minutes, 2–4x/week.
2) Move a Little Every Day
Movement is one of the most reliable drivers of long-term health. It keeps your heart strong, your metabolism active, your joints resilient — and your mind sharp.
Why Movement Helps
Boosts energy + mood, Supports immunity, Reduces stiffness + aches, Improves metabolic health, Reduces stress. Even short 5–10 minute “movement snacks” throughout the day can be hugely helpful.
Priorities for Longevity
Two training styles play the biggest role in long-term health and independence:
Strength Training
Preserves muscle + bone density, improves metabolism, balance, and resilience.Recent research connects strength training with reduced all-cause mortality →
https://pubmed.ncbi.nlm.nih.gov/35101784/
Zone 2 Cardio
Steady, conversational-pace cardio that strengthens your heart + mitochondria (your cells’ energy systems).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/Want help building a long-term training plan?
→ Email: TOUR for a free consultation + facility tour.No pressure — just come learn what’s possible.
3) Stay Social
When temps drop, connection often fades — even though it may be our strongest protective factor for health + longevity.
Why Social Connection Matters
Supports longer lifespan, Reduces stress + loneliness, Boosts immune function, Increases happiness + emotional resilience. Helps us stick to healthy habits Harvard Study → #1 Predictor of Longevity
The longest health study ever conducted (80+ years) found that the quality of relationships was the biggest predictor of long-term health — more than genetics, wealth, or IQ.
https://www.adultdevelopmentstudy.org/ Social connection → higher happiness
https://www.apa.org/monitor/2014/02/loneliness
Extra Credit
Train with others at Prime360!
Movement + connection is a powerful combo.
Group training gives you: Community, Accountability, More fun, Better follow-through, Faster progress→ Email: TOUR to come check out group sessions.
4) Practice Simple Gratitude
Gratitude is small… but mighty.
It trains your brain to notice what’s going well — a profound shift in perspective that adds up over time.BJ believes gratitude is the easiest way to invite more happiness into your life.
No big routine required — just a moment of attention.
Easy Ways to Practice
Try one: List 3 things you’re grateful for, Text someone a thank-you, Acknowledge 1 win from your day Gratitude → Increases Happiness
Study summary →
https://pubmed.ncbi.nlm.nih.gov/18449361/Just 60 seconds a day can create meaningful change.
Mini Habit Menu
Pick ONE this week:8–12 minutes outside each morning, 1 daily gratitude, 5–10 minutes of movement, Check in with a friend weekly, Open blinds first thing each day, Small wins → big momentum.
Winter Updates @ Prime360
Athlete Development — YEAR-ROUND
For committed athletes who want to become:
Stronger
Faster
More explosive
More resilient
Training continues all winter — in-season and off-season.→ Email: TOUR to learn more.
NEW: Speed • Agility • Quickness (SAQ) Training
We just added a dedicated SAQ session for athletes wanting to improve acceleration, change of direction, and on-field quickness. Saturdays @ 11:00 AM
Designed for athletes ready to level up speed & reactive movement skills.Limited spots available.
→ Email: TOUR to reserve or learn more.
Nutrition Coaching — NOW AVAILABLE
Fueling well doesn’t have to be complicated — and winter is an ideal time to build great habits.Two ways to get support:
1:1 Coaching — personalized guidance + accountability
Nutrition Accountability Group — community + education→ Email: NUTRITION to learn more.