The first day of spring is 7 days away!
And with this comes the anticipation of sunshine, spring break, the end of the school year and, you know it, summer!
As soon as the weather starts to break, you (understandably) want to be outdoors doing all the things:
Spring break trips, summer vaca, BBQs, cookouts, baseball games, pickleball, etc.
Much like the holiday season, now is when the “seasonal swings” of fitness come into play.
Now is when you start to loosen the reins on getting to the gym and eating healthy.
After focusing all that energy and effort on January 1 to exercise more and eat better, you start backsliding and fall back into the ‘all or nothing’ mindset.
You let being “busy” be an excuse, err reason, why you just can’t exercise as much, eat as well and be as consistent.
It’s spring! It’s warm out! It’s summer! My kids are graduating! I’m going to the beach!
Unfortunately, this mindset comes at the expense of your progress, results and personal goals.
Call me crazy but, how come no one ever thinks about all the reasons they should exercise, eat better and make their health a priority?
Why is it always about “Here’s why I can’t” -versus- “Here’s why I will!”
So, in pursuit of spring and summer fun, you blow off your health and fitness to pick up where you left off come August.
As a coach, I can’t sugar coat this so I’m saying this lovingly and without judgment:
That’s NOT how this stuff works.
You cannot pause exercise and expect to pick up where you left off.
If you stop exercising for months at a time, you will not only lose muscle, strength, and mobility, but it will take you just as many months, if not more, to actually gain back that muscle, strength, and mobility.
There’s NO picking up where ya left off.
You will be starting all over.
Yeah, that totally sucks but it’s the truth.
And, the longer you pause or delay starting, the more damage done that cannot be undone.
By either stopping your fitness routine or, delaying starting all altogether, you decline.
[Are you second-guessing your decision to scale back your fitness this spring/summer?]
I sure hope so because I do not want to see you decline or all your effort and hard work unravel.
In today’s blog, you are learning how to build a consistent fitness routine through spring and summer that lets you soak in all the fun without declining or undoing your results.
Regardless if you’re new to exercise or a seasoned enthusiast, this blog will help you create a plan so that you can make fitness fit seamlessly into your life, no matter the season!
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THE QUICK + RAPID DECLINE:
First things first: what happens to your body when you stop exercising – specifically, strength training?
If you’re considering stopping or pausing your regular exercise routine in pursuit of spring flings and summer lovin’, you might want to reconsider!
Here’s what happens to your body when you stop exercising for months at a time.
It’s important to note that the quicker the pause in training, the more noticeable and rapid the decline can be.
#1. Loss of Muscle Mass + Strength: Muscle loss, also known as “muscle atrophy,” can begin within 2-3 weeks once you stop strength training!
Without regular strength training, your body begins to break down muscle tissue, leading to a decrease in muscle mass and overall strength.
This can make it harder to perform everyday activities and even impact your posture and balance.
#2. Decline in Metabolism: Strength training helps boost your metabolism by increasing muscle mass.
Your metabolism starts slowing down after about 3-4weeks without strength training, as muscle mass decreases.
This can lead to weight gain, particularly around the midsection, as your body burns fewer calories at rest.
#3. Reduced Bone Density and Joint Health: Strength training is crucial for maintaining bone density and supporting joint health. Without it, your bones can become weaker, increasing the risk of fractures and injuries, while joints may become stiffer and less mobile over time.
For you this means more aches, pains and discomfort in everyday life.
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HOW TO SPRING INTO FITNESS!
Now that you understand what happens when you stop exercising, here are 5 ways you can build a consistent fitness routine through spring and summer that lets you soak in all the fun without declining or undoing your results.
#1. Create a Flexible Schedule
I get it – spring and summer often come with busy schedules—vacations, outdoor activities, kids’ sports, and lots of BBQ’s, cookouts, weddings, graduation parties……
Rather than throwing out your fitness routine altogether, create a flexible workout schedule that accommodates these activities.
You don’t need to stick to the same rigid routine as winter – think progress over perfection!
Schedule and block time for your fitness in advance so that time remains a non-negotiable for your mental and physical well-being. Be open to being flexible knowing it will keep you consistent versus completely falling off.
For you, maybe that’s fitting in your workouts at a different time than usual. Perhaps it’s exercising 3 days/week instead of 4.
At Results Fitness, our training schedule gives you 50+ times to choose from, the flexibility to pick the days and times that work best for you and the ability to book 30 days in advance!
#2. Take Advantage of Outdoor Activities (and use exercise to fuel ‘em!)
Spring and summer in Cleveland = the perfect opportunity for hiking, cycling and walking in the Metroparks, kayaking and paddleboarding in Lake Erie, hitting the greens at several courses, and enjoying the ever-growing number of pickleball courts!
But don’t forget!
While these are excellent for cardiovascular health, stress relief and soaking in all the sunshine, they don’t replace the benefits of exercise – specifically regular strength training.
Outdoor activities target endurance, but strength training is essential for building muscle and strength, improving balance, mobility, and flexibility and preventing injuries.
Want to nail that golf swing? Be the pickleball queen? Stand on that paddleboard with perfect balance? Hike that big ass hill you’ve been dreading?
You need strength, endurance, stamina, flexibility, and coordination – all of which are developed and made better via strength training – exactly what we do here at Results Fitness!
Instead of the adopting the all-or-nothing mindset, thinking you need to replace exercise with outdoor activities, consider how they work together!
Your workouts fuel these activities so that you can outswing, hike, bike, swim, and paddle your friends and fam, **wink-wink**!
Most importantly, consistent strength training ensures you stay strong, injury-free, and on track for maintaining your hard work, progress and results.
#3. Focus on Progress, Not Perfection!
It’s easy to fall into the “all or nothing” mindset, especially when the weather is great and there are endless distractions!
Instead of aiming for perfection, focus on small wins.
If can’t make it to the gym every day, a 20-minute walk or short home workout helps keep your momentum going and motivation high!
Celebrate the small victories—whether it’s choosing a healthier meal or fitting in a quick workout—and keep moving forward, even if it’s not every day.
#4. Fuel Your Body & Workouts!
You all know eating healthy is key for fueling workouts and staying energized, especially for participating in outdoor activities.
Approach the upcoming season of spring and summer fun with an 80/20 rule:
80% of the time, you are fueling your body with lean proteins, veggies, healthy fats, smart carbs to fuel workouts, stay energized and well, – be healthy!
The other 20%? You are striking a balance by choosing healthier options without depriving yourself.
For example, if you’re at a BBQ, pick 1 indulgent dish or dessert and make the rest of your meal balanced. If dining out on spring break, opt for smaller portions or share indulgent dishes so that you can still enjoy, without overdoing it. Pack healthy snacks like nuts, fruit, or protein bars for travel to avoid highly processed options.
By finding balance, you can enjoy meals without sacrificing your health, goals and waistline.
#5. Set Realistic Goals
The key to avoiding seasonal swings is setting realistic fitness goals that match your current season of life.
Instead of setting unrealistic expectations you know aren’t doable and may set you up for failure and frustration, break your goals into smaller, more manageable pieces.
If you’re traveling often, aim to maintain your fitness rather than push for major gains.
Focus on staying consistent, enjoying the outdoor activities you love, and being active in ways that feel natural and fun to you.
By following these tips, you can maintain a balanced approach to fitness that doesn’t require an “all or nothing” mindset and helps you avoid the seasonal swings.
The key is to stay flexible, stay active, and make fitness work for your lifestyle—whether you’re indoors or enjoying the sunshine!