Finally! The days are growing longer and the sun, well that’s shining a little brighter too. Spring reminds us that it's time for a fresh start. So while you take on the yearly chore of spring cleaning your house, why not take the same approach to your health and fitness? At CrossFit Threefold, we believe spring is the perfect time to “spring clean” your health. It’s time to reset your mind, tidy up that routine, and set goals to bring your best self into the new season.
Here’s how to clean up your habits, ramp up your motivation, and build a healthier, stronger version of yourself this spring—with a little help from your CrossFit community.
1. Start Fresh- Declutter Your Routine
Overwhelmed, unorganized and off balance. Those words definitely describe a cluttered room. But what about a cluttered schedule or chaotic health routine? Those too can drain your energy, stress you out and leave you less than motivated to push on and regain control. Control that you thrive on. Control that also keeps you grounded, focused and ready to take on anything. With the warmer season on our heels, Spring is the perfect time to declutter your routine and focus on one word- simplify. Take a look at your current routine—are you doing too much? Not enough? Are your workouts effective, or just the same old same? With a few tweaks, you’ll be ready for anything.
Give these a try:
- Analyze Your Routine: Far too often we push ourselves to the limit or skip a few workouts than overtrain trying to compensate for missed time. But throw up the red flags because that’s where things go wrong. You should never compromise rest and recovery. Getting stronger and healthier is all about balance. So, take a look at your current routine and if you haven’t carved out time for rest and recovery, make it top priority.
- Bedtime Check: What does your bedtime routine look like? Are you glued to your laptop or phone? If so, try winding down with some calmer activities. Instead of scrolling mindlessly before bed or noshing on late-night snacks, find some consistency. Whether it’s reading a good book, practicing meditation or journaling an unplugged bedtime routine is essential for rest, recovery and rebuilding the muscles you’re working so hard for.
- Stick with It: What’s key for a successful health and fitness program? Consistency. Here at CrossFit Threefold we know the importance of consistency. Make a routine and stick with it! That’s why our expert coaches are the best in their field. They’re dedicated and will do whatever it takes to create a plan that works for you.
And don’t forget, CrossFit is built on structured, varied, and functional training. Use it as your foundation and let us take the guesswork out of your routine.
2. Clear Out the CoWebs and Old Mindsets
Spring isn’t just a physical renewal—it’s mental too. Many people drag around negative beliefs about themselves: “I’m not fit enough,” “I’ll never lift that weight,” or “Healthy eating is too hard.” These are the mental cobwebs holding you back.
Time to clear the mental clutter:
- Forget perfection. Progress is messy, and that’s okay. Take it one step and one day at a time.
- Replace self-doubt with positive affirmations.Yes, I can do that movement!
- Focus on what your body can do today, not what it couldn’t do yesterday.
The CrossFit community is all about growth. Every rep is progress and we’re here to cheer you on!
3. Reboot Your Nutrition
How many times have you opened your pantry and thought, “I better give this a revamp?” Spring is the perfect season to reboot and reset your plate. Focus on bringing in more whole foods, colorful veggies, lean proteins, and hydration. The weather’s warming up which means so are local farmers markets, fresh fruits and vegetables and healthier choices.
Tips to Reboot Nutrition:
- Clean out processed foods and sugar-heavy snacks.
- Meal prep with seasonal produce: spinach, asparagus, berries, and more.
- Add protein to every meal—especially post-WOD for recovery.
- Stay hydrated! Aim for 2–3 liters of water a day, more if you're training hard.
Need help with your meal planning or looking for accountability? No sweat. All you have to do is ask your CF Threefold coach. They’ve got tricks, tips and recipes galore up their sleeve. We value nutrition and understand the link to a strong body starts on the inside.
4. Dust Off Your Sneakers and Set New Goals
New year’s resolutions may have faded, but spring is the real new year for your body and mind. Why? Because so many things are sprouting. Make your fitness one of them! Spring is a great time to reevaluate your fitness goals. Want to PR? Up your deadlift, improve your stats, or just feel better? Now’s the time and CrossFit Threefold is the place, especially with events like “The Murph” just around the corner.
Goal-Setting the Smart Way:
- Be Specific: “I want to do 5 pull-ups by June 1st.”
- Make it Measurable and Attainable: “I want to add 10 lbs to my squat over the next 4 weeks.”
- Write it Down: Put your goal on the fridge, mirror or even the gym whiteboard.
- Talk to Your Coach: Let us help you build a plan that fits your lifestyle.
Your spring goals don’t have to be extreme, just simple, clear and motivating.
5. Spring Clean Your Sleep Routine
When your body is asking for rest, do it a favor- sleep. Sleep is the secret to optimal performance, recovery, and mental health. Without enough of it, your WODs suffer, your mood dips, and cravings spike.
Spring Sleep Tune-Up:
- Set a bedtime and stick to it—Routine is key and it’s also what gives your body the best opportunity for REM. REM is an important stage of your sleep cycle where your body flushes toxins and gets most of its rest and recovery. Although sticking with a routine might be hard, it’s worth it. And yes, that means even on weekends.
- Keep your room cool, dark, and quiet. This type of setting is ideal for falling asleep and staying asleep. You want your body to regulate its temperature throughout the night, not spike between hot and cold. Keep your temps somewhere in the middle.
- Track your sleep with a wearable or journal to spot patterns. Identifying your sleep patterns is beneficial because it allows you to learn your body’s cycle, pinpoint any underlying health issues and gives you the opportunity to make lifestyle adjustments that can improve your energy, mood and overall health.
Aim for 7–9 hours of quality sleep. It’s the cheapest, most effective recovery tool out there.
Out with the Old, In with the New
CrossFit is more than a gym or high intensity workout—it’s a family. And one that always has your back. If you’ve been skipping classes or going it alone, spring is a great time to jump back in. CrossFit is a place where people cheer you on, push you harder, and celebrate your wins.
Connect with us:
- Join a spring challenge or in-house competition. One of our biggest events is right around the corner. The Murph! Joining our team will push you to your limits, and give you a sense of accomplishment like no other!
- Try a new class time and meet new athletes.
- Invite a friend to come sweat with you.
- Share your goals with your coach or training partner.
There’s nothing like a supportive crew to keep your motivation high and commitment steady.
This season, give yourself permission to grow at your pace, just like everything else around you. Getting in shape is never about being perfect. It’s about showing up, working hard, and becoming a little better each day. Whether you’re chasing a PR or just trying to feel stronger, you belong here at CrossFit Threefold!
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