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  1. Home
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  3. 20 Ways to Spring Clean Your Fitness Routine

20 Ways to Spring Clean Your Fitness Routine

Date Posted:25 September 2020 

 

It's that time of the year again when you put away your thick jumpers back into storage and take out your training pants to enjoy the sun! It is the perfect time to reignite your motivation and get a healthy start to spring clean your fitness routine. Here are 20 "freshening up tactics" to get you started.

Spring Training Fitness Tip: Book a Physical

In 2018, more than eight in ten Australians (82%) saw a General Practitioner for an annual check-up. You may or may not be one of them, it is still essential to get yourself checked to keep tabs on your blood pressure, cholesterol levels, and vitamin deficiencies before getting started on the workout routine of your fitness program.

Spring Training Fitness Tip: Set a Realistic Workout Schedule

If you haven't been working out much this winter, don't set an impossible workout schedule that you can't stick to. If you write down outdoor cardio exercises for 30 minutes a day and six days a week, you'll end up disappointing yourself, or worse giving up. When you set yourself a schedule to follow, first think of your previous level of commitment — how often did you train, the type and intensity of your workouts, etc. Focus on consistency in the timing and type of workouts so that you can easily slip into a pattern. Eventually, adjust your workout plan to align with your fitness goals. Post your exercise plan in your smartphone's calendar app or write it down and pin it close to your work desk, so you can tick them off as you go along.

Spring Training Fitness Tip: Team Up

Creating new habits or reigniting good old ones is more effective when you do it with a partner. As the popular saying goes "you're more likely to stick with a plan if you've got a partner in crime". Choose a workout buddy who has similar goals as you who’s schedule fits your own. Plan to do your exercise routine and get together at the same time four days a week, whether it's before work or just before dinner.

Spring Training Fitness Tip: Buy New Running Shoes

The best way to kick-off a fresh start on your fitness journey is to buy a new pair of running shoes. Also if you've been hitting the gym all winter, chances are, you're due for new running kicks anyway. Everyone loves the feeling of new shoes! But make sure you find the best shoe that will support you properly, especially if you're a runner.

Spring Training Fitness Tip: Clean Out Your Pantry

It's tempting to seek out some tuck-away comfort food hanging around the cupboards after a bad day. But if you are really serious about following through your fitness program, get rid of them! Throw away foods that offer little to no nutritional value, like popcorn, chips, chocolates, even those 100 calorie snack packs. Restock your pantry with food that will help support and nourish you during physical activity.

Spring Training Fitness Tip: Protect Your Skin

Now that you're ready to head outside again for a bit of outdoor fitness activity, you'll be unable to avoid the sunshine. Although more sunshine means a healthy dose of vitamin D, it also means your skin is exposed to harmful UV rays. Protect your skin from sun damage by using waterproof sunscreen with at least SPF 15 or more over all exposed areas of your body including easy-to-miss areas like behind your ears, the back of your neck and the crease near your underarms.

Spring Training Fitness Tip: Pump Up Your Playlist

Reinvigorate your spring fitness with up tempo songs from esteemed artists embracing warmer weather and sunshine. Download a fresh workout playlist to get you up on your feet and out into the street.

Spring Training Fitness Tip: Skipping Rope

Jump rope or skipping rope is one of the best workouts you can do wherever and whenever. This favourite childhood "workout" can burn around 208 calories in just 20 minutes. You'll also lose fat and gain lean muscle mass to aid your strength training. Also, add other cardio exercises for an effective circuit program.

Spring Training Fitness Tip: Update Your Workout Wardrobe

There's one thing that will motivate you to get moving before warmer weather seriously settles in: new workout wardrobe. Get rid of any worn-out activewear and replace them with new workout clothes for spring — shorts, tanks, and tees in breathable and wick fabrics. You might want to update your sports underwear too and find ones that are tailored to your fitness and comfort.

Spring Training Fitness Tip: Stretch Out

Stretching before and after physical activity helps warm the body up, thereby prevents injury and decreases muscle soreness. It also increases flexibility and joint range of motion for improved performance. Start with a 10-minute light outdoor cardio, then a dynamic stretching (stretching while moving) such as lunges, inchworms, leg swings, and page turns. After your workout, complete a static stretching (your typical "touch and hold" routine). Yoga, Pilates and dances are also great fitness activities.

Spring Training Fitness Tip: Stay Hydrated

Spring is the perfect time to check in with your hydration plan for warm-weather activities. Drink about two litres of water a day to avoid muscle cramping. As a general rule of thumb: the more your body sweats, the more fluids you need to replace, so make sure to drink plenty after a vigorous and hard workout. For longer workouts, you might want to switch to a sports drink that contains a mixture of electrolytes, water and carbohydrates to meet your hydration needs. Remember to only use stainless steel bottles to avoid some of the chemicals associated with certain plastic varieties (such as Bisphenol A, or BPA).

Spring Training Fitness Tip: Plan a Trip

Outdoor exercises are great, but if the weather's still cool and you want to take a health vacation, then do so. You can include hiking, biking, or a yoga retreat in your fitness plan. This will also help you combat weight-loss plateaus and regain strength and confidence.

Spring Training Fitness Tip: Get Sporty

Make fitness more fun this spring. Break up your routine with outdoor exercises that you can enjoy with family and friends. Even playing an afternoon of touch football will get your heart going, and you don't even have to be good to play.

Spring Training Fitness Tip: Hit the Farmers Market

Once you've cleaned out all the junk food from your pantry, it's time to hit the farmers market to shop for fresh fruits and veggies. While you're at it, soak up some spring sunshine as you pick out nutritious treats. Some items worth picking up include fish, dried fruits, and nuts.

Spring Training Fitness Tip: Change Your Thinking

Instead of designing your fitness plan based solely on weight loss, concentrate on how you feel. It's better to think in terms of portions instead of counting calories, especially if the latter has you down. If you catch yourself watching the clock during your workout, chances are finding a sport or activity you enjoy is the best way to achieve your fitness goals.

Spring Training Fitness Tip: Step Off the Scale

Don't let the scale determine your fitness improvement, instead focus on how you feel and the changes you see (you may find your body looks more toned). Muscle weighs more than fat, so there's a chance you might not shed the pounds at the rate you'd expect. For an accurate measurement of your progress, use a measuring tape once every two weeks and see where you're trimming down from your waist, hips and other target areas.

Spring Training Fitness Tip: Jump On the IG Train

Post your fitness journey on Instagram. Getting vocal about your fitness routines and goals with your friends and other people will help you commit and become motivated to keep at it. Regularly give updates on your progress, post links to your favourite fitness articles and products. Follow others with the same fitness journey and cheer them on, they will do the same for you.

Spring Training Fitness Tip: Tie On Weights

Add some extra challenge to your strength training using wrist and/or ankle weights. Wear the weights while cleaning the house, walking the dog or doing simple everyday activities. This will help tone up your arms and legs and strengthen the muscles.

Spring Training Fitness Tip: Sign Up for a Race

Signing up for a springtime race is a great way to stay motivated. It will give you more of a purpose to work hard on your training for other reasons than losing weight. Search on Facebook events for upcoming local road races. 5K distance fun-runs are perfect for beginners. Sign up with your fitness partner to make the activity more fun. Joining springtime races is also a great way to get involved in your local fitness community!

Spring Training Fitness Tip: Reward Yourself

Don't forget to reward yourself after each milestone is reached. You can shop, go on a weekend trip or simply get a good body massage to pamper yourself, while you get rid of toxins and speed up muscle recovery. Spring is a new season to make a fresh start. While setting your new fitness plan, keep in mind that fitness isn't one size fits all. It is essential to assess your current fitness level first and consult a fitness professional as needed. Make the most of the warmer days and spring into action to become healthy and fit.

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  • The content of the pages of this website is for your general information and use only. It is subject to change without notice.
  • Neither we nor any third parties provide any warranty or guarantee as to the accuracy, timeliness, performance, completeness or suitability of the information and materials found or offered on this website for any particular purpose. You acknowledge that such information and materials may contain inaccuracies or errors and we expressly exclude liability for any such inaccuracies or errors to the fullest extent permitted by law.
  • Your use of any information or materials on this website is entirely at your own risk, for which we shall not be liable. It shall be your own responsibility to ensure that any products, services or information available through this website meet your specific requirements.
  • This website contains material which is owned by or licensed to us. This material includes, but is not limited to, the design, layout, look, appearance and graphics. Reproduction is prohibited other than in accordance with the copyright notice, which forms part of these terms and conditions.
  • All trademarks reproduced in this website, which are not the property of, or licensed to the operator, are acknowledged on the website.
  • Unauthorised use of this website may give rise to a claim for damages and/or be a criminal offence.
  • From time to time, this website may also include links to other websites. These links are provided for your convenience to provide further information. They do not signify that we endorse the website(s). We have no responsibility for the content of the linked website(s).
  • Your use of this website and any dispute arising out of such use of the website is subject to the laws of Australia.

Privacy Policy

This privacy policy sets out how we uses and protects any information that you give us when you use this website.

We are committed to ensuring that your privacy is protected. Should we ask you to provide certain information by which you can be identified when using this website, then you can be assured that it will only be used in accordance with this privacy statement.

We may change this policy from time to time by updating this page. You should check this page from time to time to ensure that you are happy with any changes.

What we collect

We may collect the following information:

  • name and job title
  • contact information including email address
  • demographic information such as postcode, preferences and interests
  • other information relevant to customer surveys and/or offers

What we do with the information we gather

We require this information to understand your needs and provide you with a better service, and in particular for the following reasons:

  • Internal record keeping.
  • We may use the information to improve our products and services.
  • We may periodically send promotional emails about new products, special offers or other information which we think you may find interesting using the email address which you have provided.
  • From time to time, we may also use your information to contact you for market research purposes. We may contact you by email, phone, fax or mail. We may use the information to customise the website according to your interests.

Security

We are committed to ensuring that your information is secure. In order to prevent unauthorised access or disclosure, we have put in place suitable physical, electronic and managerial procedures to safeguard and secure the information we collect online.

How we use cookies

A cookie is a small file which asks permission to be placed on your computer's hard drive. Once you agree, the file is added and the cookie helps analyse web traffic or lets you know when you visit a particular site. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences.

We use traffic log cookies to identify which pages are being used. This helps us analyse data about webpage traffic and improve our website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system.
Overall, cookies help us provide you with a better website by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us.
You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of the website.

Links to other websites

Our website may contain links to other websites of interest. However, once you have used these links to leave our site, you should note that we do not have any control over that other website. Therefore, we cannot be responsible for the protection and privacy of any information which you provide whilst visiting such sites and such sites are not governed by this privacy statement. You should exercise caution and look at the privacy statement applicable to the website in question.

Controlling your personal information

You may choose to restrict the collection or use of your personal information in the following ways:

  • whenever you are asked to fill in a form on the website, look for the box that you can click to indicate that you do not want the information to be used by anybody for direct marketing purposes
  • if you have previously agreed to us using your personal information for direct marketing purposes, you may change your mind at any time by writing to or emailing us.

We will not sell, distribute or lease your personal information to third parties unless we have your permission or are required by law to do so. We may use your personal information to send you promotional information about third parties which we think you may find interesting if you tell us that you wish this to happen.

If you believe that any information we are holding on you is incorrect or incomplete, please write to or email us as soon as possible at the above address. We will promptly correct any information found to be incorrect.