15 WAYS TO SPRING CLEAN YOUR FITNESS ROUTINE

Finally the snow is melting, the sun is shining, flowers are blooming and the winter clothes are being put into storage. It is time to reignite your motivation with some spring  cleaning. But this spring cleaning is much  more fun than grabbing a broom and dust mop. Lets freshen things up with some new ideas to  keep you on the road to living a healthy, fit life. Here are my 15 tips to get you started:

1. LET’S GET A PHYSICAL

Believe it or not, only about 20 percent of Americans get an annual checkup. Be one of them! While you might look and feel just fine (or really hate needles), it’s important to keep tabs on things  like blood pressure, cholesterol and vitamin deficiencies before  designing your workout/nutrition program.

2. SET A SCHEDULE… BUT BE REALISTIC

If you haven’t been working out much lately, don’t load yourself with two-hour workouts, six days a week. You’ll only find yourself  getting frustrated and will be more likely to give up. Start with  three to four days of 30 to 45 minutes and build from there. Try  posting your exercise plan in places you’ll look frequently, like your desk at work or on your phone.

3. BUDDY UP

You will be more likely to stick with your plan if you’ve got a friend to join you. Choose someone who has similar goals and whose schedule fits with yours.

4. BUY NEW RUNNING SHOES

If you’ve been exercising and using the treadmill all winter, chances are you’re due for a new pair. Most running shoes last  somewhere between 300 and 400 miles or six months— whichever  comes first. Go to a running specialty store to get fitted, and have  them assess your gait to find the best shoe for your feet.

5. CLEAN OUT YOUR CUPBOARDS/PANTRY

Still have that tin of popcorn from the holidays or a box of chocolates from Valentine’s Day? Get rid of them. And while you’re at it, throw away other foods low in nutritional value like chips, pretzels,  sugary cereals, white bread and cookies. Replace them with fresh fruits, vegetables, oatmeal, sweet potatoes and brown rice.

6. UPDATE YOUR PLAYLIST

Do some iPod “spring cleaning” by downloading a fresh workout playlist to get you going. New music always helps kick up the intensity of your workouts.

7. UPDATE YOUR WORKOUT WARDROBE

Still wearing the same gear that you had 10 years ago? Throw  away worn-out workout duds and replace them with shorts, tanks  and tees in breathable, wick fabrics with fun colors. If you feel  good about the way you look, I believe it helps make your workouts  better as well.

8. STRETCH OUT

The best way to prevent injury is to stretch after your workouts. Yoga and Pilates are also great ways to stay flexible. Commit to at least three times a week and you will have a noticeable reduction in stress and muscle soreness.

9. STAY HYDRATED

Avoid muscle cramping and energy slumps by drinking about 3 liters of water a day. Another general rule of thumb: The more you sweat, the more fluids you need to replace, so drink up after a vig- orous workout. Use stainless steel bottles to avoid some of the chemicals associated with certain plastic varieties (such as  Bisphenol A, aka BPA).

10. PLAN A TRIP

Outdoor exercises are great, but if the weather’s still cool where you live, take a “health” vacation to a warm weather resort with hiking, biking and other activities.

11. CHECK OUT THE LOCAL FARMERS MARKET

Support your local farmers while you shop for fresh fruits and veggies. The farmers market is also a great place to pick up nuts, salsa and candles.

12. CHANGE YOUR THINKING
Instead of designing goals based purely on weight loss, concentrate on how you feel. If counting calories has you down, think in terms of portions instead. If you are dreading your workouts, I  encourage you to find a sport or activity you actually enjoy— CrossFit, Zumba, spinning, etc. It will be easier for you to commit for the long haul.

13. STEP OFF THE SCALE

Muscle weighs more than fat per square inch, so even though the number on the scale isn’t moving as fast as you may like, it doesn’t mean that your body isn’t getting leaner. To get an accu- rate measure of your progress, use a measuring tape once every two weeks to see where you’re trimming inches from your waist,  hips and other target areas. Also, be aware of how you feel in your clothes and look in the mirror.

14. SIGN UP FOR A RACE

Adding positive goals to your fitness routine will make you feel  better and also give a purpose to your training other than just losing weight or fitting into those skinny jeans. Look into local road  races— the 5K distance is perfect for beginners— and sign up with  your training partner. It’s also a great way to get involved in your local fitness community!

15. REWARD YOURSELF

Don’t forget to take care of your hard-worked body! A sports  massage is the perfect way to pamper yourself, while alleviating toxins and speeding up muscle recovery.