Simple Ways to Spring Clean Your Fitness Routine in One Week

Spring has sprung. Whether April showers are bringing you May flowers or your latitudinal location has you knocking on summer’s door already, we can all appreciate the longer days and warmer weather. I don’t know about you, but this time of year always has me in spring cleaning mode. Refresh time! And let’s face it, sometimes the ol’ fitness routine can use even more of a refresh than your closets. Here are 6 simple ways to spring clean your fitness routine by next week.

Spring Clean Your Fitness Goals

If the winter chill took a toll on your fitness—chipping away at your plans and slowing your New Year’s resolutions to an all-too-familiar halt—you’re not alone. Spring is the perfect time to refresh your fitness routine and set new goals.

Start by reflecting on your current goals and progress. Are you on track to achieve what you set out to do? Have your priorities shifted? New life experiences, new relationships, new projects and challenges bring growth. You aren’t the same person you were 12 months ago. So it’s okay if your goal have shifted, too.

Take the time to evaluate what is working well and what might need adjustment. Here are some signs that it might be time to set some new goals:

• Are you happy with your current health and fitness level?
• Do you enjoy your current routine?
• Do you ever feel like you’re “just going through the motions?”
• Are there obvious growth opportunities available to you right now?
• What’s one thing you want to change?
• What’s an attainable goal you can work towards within the next year?

Consider setting new, realistic goals that align with your current needs and aspirations. Setting specific, measurable, attainable, relevant, and time-bound (SMART) goals can help you stay motivated and track your progress effectively.

Commit to a New Workout Program

Once you’ve set your new goals, create a plan to achieve them.

From a purely practical perspective, the actuality of having more daylight means more time for activity. With the sun staying out longer, you’ll feel less rushed, less time-cramped and more motivated after work to hit the gym before heading home.

If you’ve been chugging along at the gym all winter long, you can take advantage of the nicer weather by bringing your workouts outside. Outdoors workouts can provide a mental boost, and be a creative way to mix things up.

The best way to regain fitness (or accomplish new goals) is with a gradual step-by-step plan.

For example(s):

• If you’ve set a goal to run a 10k, don’t set out on Day 1 for that long distance run. That’s asking for burnout, not to mention injury. Instead, pick a date (better yet, sign up for a fall race) that gives enough time to train properly and work your way up like the tortoise: slow, steady and sure to finish.
  
• Or maybe you’re interested in looking a little fitter and you’re ready to dive into some strength training. Try starting out with a 2-3 workout per week schedule. You can always add on as you go.

Consider seeking support from a fitness professional or workout buddy to help you stay accountable and motivated. Remember to be flexible and adjust your plan as needed.

Do a Kitchen “Makeover”

Everybody likes a makeover. A clean, organized kitchen can help you make healthier choices, get out of an eating rut and optimize one of the busiest rooms in your home.

A kitchen makeover can help streamline all the daily decisions that revolve around food. This translates to less food being forgotten and tossed, less take out (aka more money stays in your wallet), a simpler mealtime routine, and a kitchen equipped to help you meet your health goals.

Many people tend to intuitively change up habits as the seasons change, like spending more time in the sunshine and craving cooler eats, like smoothies and salads. Giving your kitchen a refresh with a little spring cleaning is a great way to capitalize on that energy!

Spring Clean Your Diet

A change of seasons is the perfect time to rethink old eating habits, make healthy food swaps and get a fresh start. And what better season than spring, when we start to crave lighter, fresher foods and simpler ways to feel healthy?

Here are 4 healthy ways to detox your diet this spring:

1. Cut back on alcohol.
   After the indulgences of the holiday season and winter months, spring can be a great time to reset alcohol intake. Cutting back can be part of a broader effort to prioritize health and well-being, with numerous benefits ranging from weight management, to natural detoxification, to better hydration and energy.
   
2. Eat more colorful, nutrient-dense whole foods.
   As local spring produce becomes more abundant, take advantage of it by swapping in natures candy (fruit) and other delicious, nutrient-dense fresh foods. Make vegetables the star at dinnertime: start with veggies you have on hand or what looks good at the market, add a protein and starch, and you’re set.
   
3. Use lighter cooking methods.
   Spring is the perfect time to lighten up your cooking style. The cover comes off the grill and we tend to naturally crave fresher ingredients. Lighter cooking methods, such as steaming, grilling, and sautéing with minimal oil, can help you prepare healthier meals. These methods retain more nutrients in the food compared to heavy cooking methods like deep-frying.
   
4. Start your day with lemon water.
   Water is a super-important part of a healthy diet, but many of us are not getting enough in our normal day-to-day routines. Staying hydrated can confer a slew of health benefits including keeping your heart and brain healthy, improving skin elasticity, and improving digestion to mitigate bloat and discomfort. Get started early with a cold glass of lemon water: refreshing and healthy!
   >> Learn how much water you should really be drinking.

Start a New Morning Ritual

Out with the old (habits). In with the new. Natural light is one of the most important catalysts for all-day energy. Revamping your morning routine to include some direct sunlight within the first hour after you wake up is a major step in the right direction. A.m. sunlight effectively regulates your circadian rhythm – your internal clock – which not only wakes you up and helps you to sustain energy throughout the afternoon, but signals your body to wind down later in the day to improve sleep.

Bonus points if you add that lemon water, a little movement and some breath work, too!

Update Your Calendar

Do you ever feel like you carry around unnecessary excess on your calendar? A cluttered calendar can be a significant contributor to exhaustion and burnout. Fortunately, there are ways to spring clean your calendar and get rid of the additions and requirements that suck up your energy and leave you depleted.

• Remove the excess. Take inventory of what you’ve got scheduled for the next 6-8 weeks. Be thoughtful and protective of your time. Ask yourself:
  
  Is this how I want to spend my time?
  Is this a priority?
  Does this align with what I need right now?
  
• Schedule down time. Build some buffer time right into your schedule. Can you take a half day on Friday? How about a mid-week break? Be particular about how busy you are – productivity can sometimes live on the border of too much.
  
• Leave space to say “no”. Listen, I’m a people pleaser at heart. But over time and with the growth of my lift of obligations, I’ve learned that just because I’m uncomfortable saying “no”, doesn’t mean that “yes” is the right answer. Before committing, ask yourself the question: “What am I saying yes to?”
  
• Make time for pleasurable pursuits. I found a neat idea a few months ago that I’ve been slowly working into my calendar. It was a list of things to include at least one time every month. For example: 1 coffee date with a friend, 1 day off social media, try 1 new thing. Everything on the list should bring a smile to your face and a feeling of happy anticipation.