Spring into Fitness: Your 4-Week Beginner's Guide to a Fresh Start

I don't know about you, but I don't quite realize how much of a fog I've been in during these long winter months, until I experience warmer temps & the sunshine on my face.  There's a little extra pep in my step & I find mself with a little extra motivation that's been hard to come by all winter long.  There's more daylight to work with & we can see some light at the end of the long tunnel.

This natural boost in our energy & motivation make it a perfect time to finally start that fitness routine you've been meaning to do! It can be overwhelming to know where to start or what to do, so I have curated a workout plan that caters to your busy life! Check it out:

Week 1: Building Foundation

Goal: Establish routine and basic movement patterns

• Two 20-30 minute walks
• Two strength workouts
• 1 upper body/core (Passcode: .4%kHx6O)
• 1 lower body/core (Passcode: C9BK!$7m)
• Build a nutrition routine: Drink a glass of water every morning upon waking

Week 2: Increasing Activity

Goal: Keep routine from Week 1 & add on an additional walk

• Three 20-30 minute walks
• Two strength workouts: see week 1 for workout video links
• Build a nutrition routine: Keep routine from Week 1 + have a serving of fruit or vegetables at each meal

Week 3: Adding Intensity

Goal: Keeping routine from Weeks 1-2 & add on an additional strength workout

• Three 20-30 minute walks
• Two strength workouts: see week 1 for workout video links
• One full-body workout (Passcode: N6DrPZ?1)
• Build a nutrition routine: Keep routine from Week 1-2 & add 30 grams of protein to each meal (read this blog for ideas!)

Week 4: Establishing Routine

Goal: Keep routine from Weeks 1-3 & add a H.I.I.T (high intensity interval training) workout

• Three 20-30 minute walks
• Two strength workouts: see week 1 for workout video links
• One full-body workout (Passcode: N6DrPZ?1)
• One 20-30 minute H.I.I.T. workout
• Build a nutrition routine: Keep routine from Week 1-3 + all meals should have all 3 macronutrients (protein, carbs, healthy fat)

Tips for Success

• Schedule workouts like important meetings
• Prepare workout clothes the night before
• Keep equipment minimal and accessible
• Track progress in a simple fitness journal
• Be flexible with timing - morning, lunch break, or evening all work

Equipment Needed

This plan requires minimal equipment, perfect for busy individuals:

• Comfortable walking shoes
• Loop band (optional)
• Yoga mat or cushioned surface
• Dumbbells
• Water bottle

What if I miss a workout or a week?!

Remember that this is a beginning. If you need to repeat a week due to life happening or take extra rest days, that's perfectly fine. The goal is to build sustainable habits, not burn out in the first month.

Spring is your opportunity for a fresh start. This 4-week plan provides a structured, yet flexible approach to fitness that can fit into even the busiest schedule. Remember, consistency over intensity is key to long-term success.

If you are interested in a meal plan subscription, group fitness classes or 1:1 services, please contact us!