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Spring into Action: How to Successfully Reboot Your Health and Fitness Goals in Time for Summer


Spring has officially sprung, and with the sneezing and watery eyes, come thoughts of seasonal reflection. This time of year is when we clean out the cobwebs, both literally and metaphorically, often revisiting our New Year resolutions. As you dive into your closet for spring cleaning, you might ask yourself: "Am I fitting into those jeans?" "Have I been filling out those sleeves?" "Did I run out of breath coming up the stairs?”

With Summer Right Around the Corner, How's Your Progress?

   Take a moment to reflect on the goals you set at the start of the year. Are you on track, or has life thrown a few curveballs your way? It happens to the best of us. Life's unexpected twists and turns—work demands, family emergencies, or a random cold—can quickly sideline even the best-laid plans. But remember, your fitness goals aren't just items on a checklist; they're the foundation for a healthy, fulfilling life. When you prioritize fitness, everything else falls into place. You're not only boosting your energy and lowering stress, but you're also setting an example for those around you.

Reassess and Adjust Your Goals

An example of a goal review sheet

   If you've fallen behind, don't sweat it. It's time to reassess and adjust. Life is unpredictable, so be flexible. Break larger goals into smaller, achievable milestones, or extend your timelines to stay realistic. Research suggests that smaller, incremental targets are more likely to lead to long-term success. So when life gives you lemons, make lemon protein smoothies! The key is to create a roadmap that fits your current reality while still aiming for where you want to go.

Plan and Prep Meals

   Healthy eating starts with planning. Save time and stress by meal prepping on weekends, making it easier to stick to nutritious choices during busy weekdays. Alternatively, try a meal delivery service with healthy options. Having ready-to-go meals can help you avoid reaching for fast food when you're in a rush. Studies show that meal prepping leads to better diet consistency and helps you stay on track with fitness goals.

Create a Consistent, Flexible Routine

   Routine is essential for success, but flexibility is the name of the game. Dedicate specific times for exercise each week, but be adaptable when things don't go as planned. Can't get to the gym? Try a shorter workout at home or add more walks throughout the day. Research indicates that flexible routines lead to higher adherence rates and lower burnout. The key is to find a routine that works for you without feeling guilty about making adjustments.

Find Accountability

   Accountability can be a game-changer. Whether you join a fitness community, work with a coach, or share your goals with a friend, having someone to hold you accountable can keep you motivated. A coach provides expert guidance, while a workout buddy offers camaraderie. Research shows that accountability increases the likelihood of achieving fitness goals. It's easier to stick with it when you have someone rooting for you.

Change Things Up

   Routine is great, but it can become monotonous. Add variety to keep things interesting. Try new workouts, like boxing or spin classes, or take advantage of the spring weather to exercise outdoors. Switching things up keeps your workouts exciting and reduces the risk of plateaus. Studies suggest that varying your routine can lead to increased motivation and reduce boredom.

Listen to Your Body

   Progress isn't always linear, so listen to your body to avoid overtraining and injuries. Rest days are just as important as workout days because they allow your muscles to recover and grow. Include recovery practices like stretching, foam rolling, and getting enough sleep. Ignoring signs of fatigue can lead to setbacks. By finding the right balance, you'll maintain a sustainable fitness approach without burning out.

Celebrate Your Progress

   Acknowledge your achievements, no matter how small. Celebrate milestones to boost your confidence and keep your motivation high. Treat yourself to something enjoyable, like a new workout outfit or a healthy meal at a favorite restaurant. Studies indicate that celebrating small successes leads to increased motivation and overall satisfaction. Recognizing progress reinforces the positive habits that lead to long-term success.

Prioritize Self-Care

   Life doesn't stop when you have fitness goals, so self-care should be a priority. If you miss a workout or have a bad meal day, it's not the end of the world. The key is to get back on track without stressing. Self-care can include simple activities like taking a walk, stretching while watching TV, or even just taking a moment to breathe. Studies have shown that prioritizing self-care can improve your quality of life and help you stay on track with your fitness goals.


   Remember, it's never too late to recommit to your health and fitness goals. This Spring, let the season of renewal inspire you to rejuvenate your routines and chase after your aspirations with renewed vigor. With determination, flexibility, and a positive mindset, you'll find that those goals you set at the beginning of the year are still well within your reach. Let's make this season your healthiest and happiest yet!   


Need a little extra boost to help you get back on track? Try out this Body weight workout you can do anywhere!

Circuit 1 (Repeat 3 Times):

Man doing a body weight squat

Eccentric Pause Air Squats (10 reps): Stand with feet shoulder-width apart, lower into a squat over three seconds, pause for a moment, then explode back up. Engages quadriceps, hamstrings, glutes, and core.

Woman doing a push up

Eccentric Pause Push Ups (10 reps): Start in a high plank, lower yourself over three seconds until your chest almost touches the floor, pause, then push back up. Works chest, shoulders, triceps, and core.

Woman performing prone snow angel exercise

Prone Snow Angels (10 reps): Lie face down, lift your arms and squeeze your shoulder blades together in a snow angel motion. This exercise strengthens the upper back, shoulders, and rear deltoids.


Circuit 2 (Repeat 3 Times):

Woman performing lunge exercise

Bodyweight Reverse Lunges (10 reps per leg): Step back with one leg, lower until your front thigh is parallel to the ground, then push through the heel to return. Targets quadriceps, hamstrings, and glutes.

Man performing mountain climber exercise

Mountain Climbers (30 seconds): Start in a high plank, alternate bringing your knees toward your chest at a fast pace. Works your core, shoulders, chest, and legs while boosting cardio.

Man performing lying leg lift exercise

Leg Lifts (15 reps): Lie on your back with legs extended. Lift them off the ground, then slowly lower them without touching the floor. Targets lower abs, hip flexors, and lower back.

   This workout combines strength and cardio exercises to give you a full-body routine. It's designed to help you build a solid fitness foundation and can be performed anywhere without equipment, but when you're ready to increase the challenge, feel free to add weights or bands to any of the exercises. Start incorporating this into your spring routine to jumpstart your journey towards better health and fitness. Need more of a jump start? Schedule a discovery call now and let Ground Up Training help you reboot your health and fitness goals!

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