Spring Clean YOU!

“You are never to old to set another goal or dream a new dream.”
–C.S. Lewis

What does “spring cleaning” mean to you? When the sun starts shining and the weather warmer, we gain new energy and momentum around cleaning and organizing our houses, cars, garages, you name it! We are out of hibernation mode. I’m excited about getting rid of stuff I haven’t used in a year that at this point I probably have doubles of because I couldn’t find it to begin with.

The definition of spring-cleaning is “a thorough cleaning of a house or room, typically undertaken in spring.” When I Google spring-cleaning, Martha Stewart pops up with a “Spring Cleaning Checklist”, all focusing on the house, dusting knobs, cleaning window sills, etc. Other results are similar. All great stuff to do!

We know we want to tackle the house, the garage, the car…but what about us? How are we feeling this spring? Any aches, pains, hitches in our giddy-up? Are we lacking energy, need more sleep? Just like our houses get a spring-cleaning overhaul, so should our fitness and health.

Spring is a time to do an internal systems check. How am I feeling? Am I feeling amazing? Am I feeling so-so? Good days, bad days? How can we feel great and keep it consistent long term?

In the spring, I take a look at my diet and current exercise regimin. Why? Because things have finally calmed down after the holidays, kids are back in school and routines are back in order. I now have more time to take a step back and look at what I’ve been eating and doing at the gym.


I like to tackle food first. How do you get started? Pretty easy! Grab a notebook and pen, and keep that handy. Like a little more technology? MyFitnessPal is a great app for your phone.

Once you have your preferred method of tracking, write down the following things for each meal:

  1. What time did you eat/drink?
  2. What did you eat/drink?
  3. Serving sizes – just guess! Fist size, two fists, etc.
  4. How did you feel before and after?

Keep a journal for at least 7 days. You’ll get an accurate picture of a regular week of work/home life and weekends.

Review what you’ve recorded after a week. Do you see any trends? Time you eat? Amount you eat? What you eat? Cravings? Stress levels? By recording what you eat and how you feel, you are taking a big step in your body’s spring-cleaning.

Here are a few other things you can do right now that will make a difference in how you feel:

  1. Drink one more glass of water each day.
  2. Eat 2-3 more servings of colorful vegetables weekly.
  3. Try a new way to get more vegetables in your system – smoothie, steamed, roasted, braised.
  4. Try to eat before 7pm 1-2x weekly. 
  5. Put down your fork after each bite – make dinner last as long as you can.

By learning how to listen to our own bodies, we have better long-term success in healthy eating.” –Dr. John Berardi, Ph.D.

How are you feeling now that we are long past New Years? Are you challenging yourself? Seeing gains over last year? Where do YOU want to go with your fitness?

It’s always good to start off with a specific goal in mind. Where do I want to be in 3, 6, 9, 12 months? Put numbers to it. For me, my goal this fall is to achieve my StrongFirst Girya (SFG). What will this take? At least 6 months of specific kettlebell training. I am planning to start pretty quick! We’re already in month 3 of 2016!

I know what it will take to get there, so I need to plan my time accordingly. Your goals may or may not be this big – but one thing that has to be done is figuring out your goals. It may be as simple as, “I want to try something new.”

Once you have your goal, write it down and keep it in a place where you can see it. Look at it every day. It’s just a friendly reminder! When you do something that is for your goal – write it down. Mark a star in your calendar, use my “Get Your Health On” tracker sheet, just make sure you know the work your putting towards your goal. And don’t forget to pat yourself on the back for when you work toward that goal! Feel good about it.

Not sure where to start? Start with your friends first, then a certified personal trainer. We can help you with your goals and a plan.

Cheers – here’s to spring cleaning!

Shasonta Delmage is Precision Nutrition Certified and an NASM Certified Personal Trainer. LiveFit, LLC offers corporate and personal wellness services including education, large group, small group, private and semi-private classes. Contact Shasonta at info@livefitnorthwest.com.

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