Spring is in the air! This is an important shift that have all been begging for the past few weeks.
As the weather warms up, and things begin to bloom, I encourage you to set a tone of renewal in your life.
I am a huge fan of checklists, and anything that helps keep me organized and motivated. Here is my ultimate checklist of items to help “spring clean” your health and fitness routine:
1. Get some new gear!
New clothes or shoes always get me motivated to work out. For budget friendly shopping, check 6pm.com, Marshalls, TJMaxx, and Target.
2. Sign up for a race!!
Signing up will force you to get on regular running schedule. Just commit!!
Ladies – Join our First in Flight Fitness Team on April 25th for the Lolizu Women’s Mud Run Click here to Find out More!
9:15am heat. Team name is Mud Divas! Password is getmuddy
3. Pantry Purge!
Get rid of the junk. If it’s there, you will eat it. Plain and simple. Eliminate processed refined sugar. You’ll have to check any packaged food for places that sugar sneaks in… It will show up as dextrose, dextran, sucrose, fructose, galactose, glucose, lactose, maltodextrin, and maltose. Rid of white flour, corn starch, white rice, corn and blended vegetable oil and shortenings, high fructose corn syrup (HFCS) products, any sugary snacks or cereals, and any packaged foods like popcorn, chips, and crackers that have hydrogenated oils.
Restock with whole and natural foods. Single ingredient foods are best! Flavor with herbs, citrus, balsamic vinegar, and healthy oils like cold pressed olive and coconut oils. You will feel immensely more energetic by eating well.
4. Commit to staying hydrated.
At least half of your body weight in ounces every day. Do the math and figure out how many times you need to refill the bottle each day. Your body will thank you. Add lemon, berries, cucumber, or herbs for flavor.
5. Get to the Farmer’s Market
Create a habit of buying fresh local produce. It has less impact on the environment, and you get produce that has the maximum amount of nutrients. Chose a variety of colors and textures. Click here to see what’s in season!
6. Revitalize your Playlist
The same tracks you’ve been listening to likely aren’t going to get you motivated to move. I’ve had some awesome kettlebell workouts lately listening to the Nike Training Club High Intensity Training Tracks on Spotify. Click here for the link!
7. Detox your Mind
Chris Freytag from mindbodygreen.com recommends some simple things you can do to improve your “mental hygiene”:
- Start by paying more attention to your thoughts. A lot of of us have more negative thoughts than positive. You must train your mind, just like you do your body. “Make your mind a kind and comforting place to hang out”. If something goes wrong or you mess up, treat yourself like you would treat your best friend. Be your own coach, that helps you pick up and move on.
- Write! Journal the things you are grateful for, the things you are struggling with, your hopes, goals, dreams, prayers. Or just sit down for 10 minutes per day and write exactly what comes to your mind. Writing is extremely cathartic. It can help you move on from negative feelings, and foster more positive thinking.
I hope that this checklist will help you start to recharge as we head into spring!