Spring Into Shape
Spring is almost here! People are naturally motivated to get back into shape after the long winter months here in CNY. The longer days and more hours of daylight encourage us to get out of that post-winter slump and focus on our fitness goals.
So, let’s toss aside those unhealthy habits and get moving! Here are a few tips to help you get started.
Find Your Motivation
Getting in shape doesn’t necessarily mean losing weight. You may just want to feel better about yourself, have more energy, or manage your stress levels. Identify your “why” by focusing on the personal benefits you want to achieve and then set realistic goals. To make sure you maintain momentum, track your progress, and incorporate small, achievable steps into your routine. Choose activities that you genuinely enjoy. When you look forward to working out, you’re more likely to stick with it long-term.
Don’t Expect Too Much Too Soon
Rather than trying to achieve significant results immediately, slowly and gradually increase the intensity and duration of your workouts over time. Listen to your body and progress at a pace that suits your current fitness level. Expecting “too much, too soon” only leads to frustration and it can put you at risk for a potential injury. Don’t get discouraged by what you can’t accomplish and the results you can’t see. Instead focus on being consistent and achieving your long-term goals.
Exercise In the Morning
If you push your workout off to later in the day, you are more likely to simply not do it at all. Working out in the morning is generally considered the “best” time to exercise because it starts the day off with a positive mindset, boosts your energy levels, improves focus, and helps you make healthier food choices throughout the day. Morning workouts can also help regulate your circadian rhythm, potentially leading to a better night’s rest. If you find it difficult to stick to a morning workout routine, it’s okay! The “best” time to exercise depends on your individual needs and lifestyle. Exercising any time of the day is better than not exercising at all. 
Appreciate the Process
Exercise is a mindfulness practice that encourages you to focus on the present moment and appreciate the small, positive aspects of a process. Find fulfillment in the journey itself by noticing and savoring the steps and experiences you encounter along the way. Yes, even when challenging! Embrace the adventure and remind yourself that your health is a gift and it should be treated as such.
Spring Clean Your Playlist
Find a few minutes to go through your music playlist and remove songs that have become ubiquitous. If you no longer enjoy a song, it can significantly impact your workouts. Upbeat and energetic music can trigger the release of dopamine, a neurotransmitter that makes you feel good. A surge in motivation can greatly assist in pushing through tough workouts, enhancing your endurance, and promoting consistency in your fitness routine.
Pack a Lunch
Packing a healthy lunch can substantially aid in weight loss by allowing you to choose nutrient-dense foods, control portion sizes, and limit overall calorie intake. It can also help you save money! Remember, making conscious choices about what to include in your lunch is key to successful weight management. Include a mix of macronutrients, like carbohydrates, protein, and healthy fats.
Eat Real Food
Eating a diet rich in real foods can help you lose weight and maintain those benefits long-term. Unprocessed foods are more nutritious, filling, and lower in calories than processed foods. Real foods contain nutrients that support heart health, including healthy fats and magnesium. Eating all natural foods can also help reduce inflammation (which is a major driver of heart disease) and provide your body with essential vitamins, minerals, and nutrients.
Eat a variety of fruits, vegetables, dairy, grains, and protein. Choose foods that are high in protein but low in fat and calories, such as beans, peas, lentils, fish, lean meat, and low-fat dairy. Emphasize plant-based foods, like fruits, vegetables, whole grains, beans, nuts, and seeds – especially plenty of colorful fruits and vegetables in every meal. Incorporate healthy fats including fish, olive oil, and other plant-derived oils.
Stay Hydrated
Staying hydrated is not a magic bullet for weight loss, but it certainly helps! Staying hydrated can help you lose weight in several ways:
- Reduced Calorie Intake: Water can help you feel full, which may lead to consuming fewer calories overall.
- Increased Metabolism: Drinking water can boost your metabolism, helping you burn more calories.
- Improved Fat Burning: Hydration helps the body break down fat for energy.
- Reduced Water Weight: When you’re dehydrated, your body retains water, which can contribute to weight gain. Staying hydrated can help flush out excess water weight.
- Enhanced Exercise Performance: Being well-hydrated improves your exercise capacity, allowing you to burn more calories during workouts.
Get A Good Night’s Rest
The average adult needs about seven to nine hours of sleep each night. Getting a good night’s rest is crucial to your overall fitness goals as it helps build muscle, improve your performance, and increase your energy. While you sleep, your pituitary gland releases a growth hormone that helps repair muscle cells. This hormone is crucial in helping your body utilize the amino acids in the proteins you consume, thus aiding muscle repair and growth.
Actively Enjoy the Outdoors
Being outside is so therapeutic and has a huge impact on our mental health. It will help improve your mood, burn more calories, and boost your vitamin D. Go for a run, walk, hike, ride your bicycle, or rollerblade. It really doesn’t matter what you do as long as you are actively enjoying the outdoors.
In Conclusion:
With the right mindset, habits, and strategies, spring can be the ideal time to start afresh with your fitness goals. The warm weather, longer days, and increased access to outdoor activities, can significantly help you reach your fitness goals.
Remember, nothing happens overnight and sustainable results is a gradual process. Build a good foundation of training habits now, so you are able to make the most of what you have in the future. Good luck to you.
I have been a personal trainer for over twenty-five years and I absolutely love what I do. I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association.
