I LOVE spring! Well,
I love it when the weather actually gets to being spring-like. Not sure we are quite there yet here in Ohio
(we had more snow this morning), but I’m loving the sunshine, warmer temperatures,
and melted snow this afternoon!
With the coming of spring I have more energy; I’m excited
to spend more time outdoors and to see the new life appear in the plants and
the trees. Plus, I am motivated to clean
things out (like my car!), organize, and set new goals.
We all know about spring cleaning, spring breaks, spring
flowers, and spring showers, but how can you add some spring to your workout
and wellness routine?
Here are a few ideas -
1.
Make exercise fun again! If you have
been on the treadmill (dreadmill?!) all winter, it is definitely time to make a
change. What activities do you enjoy?
Does jogging outdoors in the spring weather excite you? Or would you rather take
a Zumba® class, join a hiking group, pick up rollerblading again, or find a
coed sports league in your community? If
you have been just getting by with the boring minimum of exercise, try
something new!
2.
Take a break from the scale. The scale does not determine our
self-worth. You and I are not defined by
the number that we see when we step on the scale. While it may be time for you to make changes
in your lifestyle, do not let your emotions revolve around a number that can normally
fluctuate. If you are exercising
regularly and hoping to make a difference in your body composition, instead of
focusing on your weight change, try taking some measurements every few weeks
(such as your waist, hip, and/or thigh).
Muscle is a denser substance than fat, and it therefore takes up less
room. When you gain muscle you may not see weight loss, but instead see a
change in inches lost.
3.
Get outdoors. I know that this seems
obvious, but so often we stick with our ordinary and regular routine (which can
keep us cooped up inside). Springtime is
an amazing season to enjoy the outdoors.
We might have to dress for rain (or snow!) occasionally, but the fresh
air is refreshing and invigorating. Find
a nearby park to explore, be adventurous and try canoeing with your family, or
even plan a spring camping trip!
4.
Apply some old- fashioned spring cleaning
efforts to your pantry, freezer, and fridge. How has your nutrition been over the winter
months? Have you been applying healthy eating habits or have you slipped
backwards lately? Clean out the pantry
of any junk foods you may be hiding. Look
into finding some new recipes that can help you avoid the processed foods that
you might be storing in your freezer. Science experiments in the fridge? Get rid of
them and fill your refrigerator with fresh, colorful foods. (I loathe cleaning
out the refrigerator, but seeing everything clean, neat and tidy, helps me get
excited about filling it up with fruits, veggies, and other healthy foods.)
5.
Record your fitness and nutrition efforts. If
you haven’t been very active throughout the winter season, spring can be a
marvelous time to get yourself going.
The longer daylight hours and warmer temperatures are great incentive to
move more. Rather than be distressed by your lack of fitness (or nutritional
habits), make a workout or nutrition journal so you can see your progress as
you look back. By the end of the summer,
you may be amazed by all you’ve accomplished!
6.
Set goals and make a plan to accomplish them.
Pair this up with number 5 above. Decide what you would you like to accomplish
over the next few months or even a year.
Are you hoping to walk/jog your first 5k, or try training for a
triathlon? Would you like to say I am
consistently eating healthy meals 5 days each week? Or perhaps, I am getting
outdoors and spending quality time in physical activity with my family at least
once per week. Set a goal and write out exactly how you plan to accomplish it. You might also want to enlist an
accountability partner –someone who can check up on you and see how you are doing
with your goal(s).
7.
Update your fitness gear. A new workout top in a bright spring
color or a cute new pair of capris can add an extra spring to your step! Workout
gear has become much more mainstream in recent years and you don’t need to
break the bank to find something that makes you smile. More practically, it may
be time to purchase new athletic shoes. If you can’t remember how old your
shoes are, it is probably time to update.
Shoes do not last forever, and you can injure yourself by wearing
improper or worn out footwear. (*For a
few additional shoe tips, check out the bottom of the article.)
8.
Set up some workout dates with a friend. There
are so many bonuses to exercising with a friend. Catching up while you get a few miles in can
make the time fly. Setting up a specific
time and date helps you make fitness a priority; while you might be tempted to
skip your solo workout, you don’t want to disappoint a friend. Lastly, it can be a challenge to make the
time to simply visit with a friend! We ladies are great multitaskers, right? Pairing up a
workout and a friend is a great combination.
9.
Update your exercise music. Do you enjoy workouts set to music?
Updating your playlist with some of your favorite songs can be just the boost
you need to finish that workout. Try
putting some of your most motivational songs at the beginning and the end of
your playlist, to get you going and help you finish strong!
Let’s make this spring season a healthy one,
ladies! Whether you gained some extra weight over the winter or you are just ready
to reinvigorate your daily routine, enjoy the season and add some spring
to your steps!
*If you are a runner, please
purchase a shoe that is made for running. You may pay a bit more, but patronizing a
running store where they can analyze your gait and fit a shoe to your foot can
be an amazing investment. If you participate
primarily in group fitness or indoor cardio classes, try a cross training shoe
that is designed to have additional lateral movement stability. Walkers, they make shoes for you too! Matching the shoe to the activity can be
critical in maintaining pain free activity.
After all the efforts you are making towards healthy activity, don’t let
shin splints, knee pain, or foot issues slow you down!
