NASHVILLE, Tenn. — As Middle Tennessee braces for a rare winter storm expected to blanket the region with snow and ice this weekend, gyms are closing, grocery stores are experiencing shortages, and refrigerators are quietly preparing for what many jokingly call “Snowmageddon eating.”
For many Nashvillians, snow days bring cozy vibes, comfort food, and a break from routine. But health and fitness experts say a few intentional choices can help residents stay active, nourished, and mentally well, even when treadmills are off-limits and the pantry feels dangerously close.
“Freaking clean the whole house,” said a Nashville-based personal trainer, Jon Martin with Pharaoh Fitness. “It’s two birds, one stone. Burn calories and have a clean house. It is the best way to stay active when confined.”
With gyms and fitness studios shutting their doors for safety, many people worry about losing momentum. Trainers say the key is reframing what “working out” looks like.
“As the inclement weather comes in you might find yourself stuck at home, out of routine and no access to the gym.” Local personal trainer and owner of G2Fit, Gary Smith has put together some tips and tricks to keep on track:
Whether you have equipment or not try to get a workout in to promote calorie burn and preserve muscle. Here are some body weight exercise recommendations:
When we are stuck at home we tend to get off track because of unlimited access to endless snacks and whatever we want to eat. Don’t lose track of your goals. Structure your meals. Prioritize protein in every meal.
This can be a time where you prioritize things around the house that you have been neglecting. Take care of chores, plan out your week. This will allow you to get some steps in but also mentally prepare you for the week ahead.
Perhaps the biggest challenge of a snowstorm isn’t inactivity, it’s the constant access to food. Many people have admitted to overeating simply out of boredom and the easy accessibility they have to food while being at home.
Health experts say the best snowstorm grocery haul blends nutrition, convenience, and comfort. You want to limit yourself but also ensure you are also giving yourself something your tastebuds will love.
“Snow days don’t cancel healthy habits, they just move them indoors,” says nutritionist and personal trainer, Krystal Goodman. “Move your body, fuel it with intention, and remember comfort comes from caring for yourself, not overeating past fullness.”
Plate them, enjoy them, and move on. There is no reason to have a guilt spiral.
Beyond fitness and food, experts stress the importance of mental well-being during weather disruptions, and what better way to do that than to try out a new skill or hobby.
“Snow days can be so fun and exciting, but I’m sure for a lot of people they can also be isolating and un-motivating, especially when it knocks you off your wellness/fitness routine,” says personal trainer, Abby Miranda. “I think a great way to combat some of that is to think of 3 things you genuinely enjoy that you can do each day at home, then think of 3 things you can accomplish that will make you feel productive, write them down and try to check them off each day,” Miranda adds.
Here are some examples Abby put together:
1. 10 Pushups before coffee
2. Now make a fun coffee drink!
3. Pick one drawer to declutter
4. Try a new healthy recipe!
5. Read a book you’ve been wanting to
6. If you can, bundle up, call a friend or your grandmother and go for a walk!
Bonus: try yoga, everyone can do that at home and YouTube has tons of videos!!
Even before the snow hits, prioritizing wellness at home has become a major trend—and for good reason. From online fitness classes and bodyweight workouts to mindful cooking and intentional self-care routines, people are embracing ways to stay healthy without stepping foot in a gym or studio. What was once an adaptation has turned into a lifestyle that promotes flexibility, personal empowerment, and sustainability.
“One of my favorite ways to stay active at home is honestly putting on my favorite playlist and dancing around while cleaning,” says Tennessee Titans Cheerleader and Pilates instructor, Amy King. “It keeps your body moving without it feeling like a “workout.” I also lean into lots of warm liquids during cold days like soups, broths, and teas. They’re comforting, great for digestion, and it’s hard to overeat them. If you have a pet, play with them! Joyful, fun movement is always heathy for you For structured movement, I love Pvolve online classes. They offer such a wide variety of workouts, with or without equipment, and options for all fitness levels. And of course, snowy days are also the perfect excuse to catch up on sleep if your body needs it. Rest is just as important as movement! King adds.
This shift means snow days don’t have to feel like an interruption—they can be an opportunity to lean into the tools and habits that people are already loving. Whether it’s streaming a yoga flow, trying a new healthy recipe, or setting up a mini home workout space, at-home wellness lets you stay connected to your goals on your own terms. In a world where flexibility is valued more than ever, snowstorms simply become another reason to take care of your body—and yourself—right where you are.
Beyond physical fitness and nutrition, snow days can take a real toll on mental health. Disrupted routines, limited sunlight, and feeling confined indoors can leave people feeling unmotivated, anxious, or simply “off.”
“A few days off isn’t going to halt your progress,” says licensed social worker and fitness coach, Abby Moskal. “A part of you might kick up saying that something bad is going to happen if you are off your routine for a few days. That part is trying to protect you, but it doesn’t have all the information. Use the time you might have spent in class or at the gym to care for your wellness in other ways: take your time making a yummy meal, do a restorative stretch, take a nap, call a friend!”
This is also a valuable time to slow down and check in with yourself. Stepping away from constant weather updates, practicing deep breathing or stretching, and giving your mind a break from productivity can reduce stress. Whether it’s journaling, calling a friend, or enjoying a warm cup of tea without distraction, caring for mental health during a snowstorm is not a luxury—it’s a key part of staying well until life gets back to moving again.
As Nashville prepares to hunker down, fitness professionals say the biggest mistake people make is believing a few off-days undo their progress.
“Snow can be fun and also taxing on your mind because you can’t get to the gym. If community is what you crave, reach out to a friend, hop on FaceTime and workout together! Never underestimate the power of body weight exercises,” says Terry Barga, Nashville Fit Magazine owner and publisher.
It’s common for people to feel physically and mentally off-balance when severe weather disrupts daily life, particularly when routines tied to movement, work, and social interaction are suddenly interrupted.
“What changed for me was realizing it doesn’t have to be all or nothing,” says Nashville Fit Magazine co-owner, Vanessa Hampton. “I’ll do quick bursts of bodyweight movement throughout the day like burpees, lunges, and stairs, during commercials or between movies. Those quick pockets of movement through the day help clear my head, shift my energy, and give me back a sense of control when my routine is thrown off”
As winter weather disrupts daily routines across Middle Tennessee, many professionals say staying informed is just as important as staying active. Whether you are trapped in your home or even at a job that is essential regardless of weather, local professionals are giving you their best advice.
I always say it’s not a sprint, it’s a marathon,” says WKRN Chief Meteorologist Danielle Breezy. “Give yourself grace, take your time with everything, and give yourself a little bit of a break every now and again. “I also say it’s okay to open the door and get some fresh air every now and again, if you’re inside for so long. I do think that even that cold and the snow hitting you kind of wakes you up,” she added.
Breezy also recommends you are prepared to stay put at your job if road conditions are too unsafe to drive home. She recommends having a shovel on hand as well as a sleeping bag.
To wrap it all up, experts agree that snow days don’t have to derail health goals—they can actually be a chance to reset. With gyms closed and routines disrupted, staying active at home, eating with intention, and slowing down mentally can help people feel grounded rather than off-track. Whether it’s squeezing in short bursts of movement, planning balanced meals, or simply giving yourself grace during an unexpected pause, the goal isn’t perfection—it’s consistency. When the snow melts and life resumes, those small, mindful choices can make returning to routine feel a whole lot easier.
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