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10 Tips to Transition Your Health and Wellness Routine from Winter to Spring

farmers market veggies greens spring summer

By Ashley Martens

The spring season is here, so it is time to ditch the winter layers and get outside into the great outdoors as Mother Nature awakens to the start of a new season. As spring is the season for new beginnings and a fresh start, renew and revitalize your health and wellness routine from winter to spring with these ten tips.

#1 Eat for the Season

Spring means the start of farmer’s market season, so plan a trip to your local farmer’s market for some fresh, local produce. Wondering what is in season? Check out this guide to springtime produce. Whether you shop at the farmer’s market or stick to your local grocer, opt for fresh fruit and vegetables, herbs, lean protein sources, and quality fats such as nuts and seeds. Ask your friends to join you for lunch and have an outdoor picnic featuring some delicious springtime recipes perfect for the new season.

summer bbq picnic fruit seasonal kebabs salad
Eat seasonally!


#2 Flower Power

While you are shopping at the community farmer’s market, pick up a bouquet of fresh, springtime flowers for yourself. The sight and smell of fresh flowers can improve your mood and even help lower anxiety levels. The beautiful hues and shades of flowers can add a pop of color to your home or office and ultimately help to brighten up your day.


#3 Get Inspired

Spring is all about new life and new opportunities. Let the new season inspire you. Whether you are looking to make healthy changes, set new goals for yourself, or sign up for a class you have been eyeing, let springtime help you appreciate the magic and miracles of new beginnings.


#4 Go Non-Toxic

As you embark on some annual spring cleaning, opt for organic cleaning solutions or make your own at home. One of our favorite recipes for a DIY cleaning solution is easy; take one bucket of warm water mixed with 2-3 tablespoons of white vinegar. That is it! Want a clean, fresh scent? Add your favorite essential oil like eucalyptus, lavender, lemon, mint, or peppermint. A few drops will go a long way, so remember, less is more.


#5 Grow Something

Dust off your window sills or get out in your backyard garden and plant something. Whether you have a large outdoor space and can grow an entire vegetable garden, or if you only have a small windowsill for a few of your favorite herbs and spices, plant and grow something this season. You will be thanking yourself come summer when you are enjoying fresh garden tomatoes and homegrown herbs. Moscow mule with fresh mint leaves, anyone?

Alicia Diehl garden turnips
Alicia Diehl reaps turnips from her backyard garden. Follow the link to her gardening 101 interview!


Hit the Trail

You did a great job this past winter finding creative ways to stay warm, but now is the time to leave the friendly confines of your gym or home and head outside into the great outdoors. Take your indoor treadmill workout outside and hit the local trails instead. Whether you walk or run, spending time outdoors in nature clears the mind, reduces stress, and can improve physical health.

Looking to do something different? Sign up for a running race. Most running groups and organizations offer discounts for early sign-ups for summer races. Whether you sign up for a fun run, a 5K, a 10K, a half marathon, or a full marathon, the options are endless. Do your research and find the right running race for you. Nervous to embark on a race by yourself? Recruit family and friends and sign up together.


#7 Spring Clean the Kitchen

We all know springtime is synonymous with spring cleaning, but do not overlook some rooms of your home that may often be ignored. (We are looking at you, kitchen cabinets, and pantry). Ditch the industrial vegetable and oils such as canola and vegetable oil, toss canned goods that contain MSG, and say so long to sugars and processed foods. Do not forget to review seasonings and spices, which are good for about one year. Besides spring cleaning the kitchen cabinets and pantry, consider spring cleaning your body through food.

spring clean, instant pot, bone broth, bone stock, immune system
Bone broth and stocks from pasture-raised poultry are loaded with gut-healthy nutrition!


#8 Step Up Your Workouts

There is nothing better than curling up with your favorite comfort food on a cold winter day. That is until spring rolls around, and you are feeling anything but stellar in your spring wardrobe. Use the season of spring to step up your fitness routine. Try a new workout for the new season, or find a way to commit to mindful movement every day. Whether it is a 30-minute walk or a 60-minute sweat session at the gym, ramp up your exercise routine and recommit to yourself and your healthy lifestyle for the upcoming warm weather months of spring and summer.


#9 Swap Some Scenery

Most of us have been stuck indoors all winter. Artificial light, white walls, and windowless cubicles can get old rather quickly, so take some time to change up your scenery. Take your afternoon lunch break outside or go for a leisurely walk after dinner. Use the fresh, warm air of spring to re-energize. Stepping outside into the springtime weather can help switch your mindset to the exciting possibilities of a new season ahead, especially if you live in a climate that experiences bone-chilling winds and freezing temperatures during the wintertime.

US Wellness Beef Cattle grazing Eastern Gamagrasses
Get outdoors like these beautiful US Wellness Beef Cattle! They are grazing Eastern Gamagrasses native to this northeast Missouri area.


#10 Update Your Wardrobe

If you spent your winter workouts dawning dark colors such as black, gray, and navy it is time to add a pop of color to your workout attire. Spring is all about bright colors. Bright blues, gorgeous greens, and lovely lavenders. Use Mother Nature as inspiration, and find yourself new workout attire for the spring season. Who knows, it may even motivate you to sign up for that race you have been thinking about.

The transition from winter to spring does not have to be a challenge. Instead, channel the fresh new vibes of the season and use them to update various areas of your own health and wellness routine. Happy spring, everyone! -Ashley