Spring has sprung so we talked with Drew Harrisberg Exercise Scientist and expert for 12RND Fitness on how to be ready for THE season!

Let’s face it, winter can cause some unwanted changes to your body. Maybe you gained some stubborn body fat, lost precious muscle mass, or witnessed your golden tan fade away, but the truth is, not all changes can be seen externally. In fact, the most detrimental changes that happen to your body are internal.

1. Kickstart Your Day With A Healthy Morning Routine

I’m a firm believer that the first hour after you wake up is the most important hour of your entire day. Your morning routine is the one part of the day that is truly yours. Set aside some time in the morning before you have to be accountable to anyone or anything. A healthy morning routine will improve your mood, energy levels, and productivity, ultimately making it easier to accept and manage the inevitable stressors of the modern world. It truly may be the difference between coping or crippling under the pressure of the day.Here’s a 4-ingredient recipe for a perfect morning:

  • Sunlight: An early dose of sun will help to set a healthy circadian rhythm. Watch the sunrise. You won’t regret it. Don’t be surprised if your sleep quality and quantity improves too.
  • Movement: Some physical activity first thing in the morning is a guaranteed way to flood your body with feel-good endorphins. Whether it’s a walk in the park with your dog, a gym session, a surf, a run, or an outdoor workout, move your body in a way that makes you feel awake and alive.
  • Nature: Simply being in nature is good for your health, especially if you work an office job and spend the majority of the day in artificial lighting and stale air. Get some fresh air, sunlight, dive into the ocean, walk through a park, or admire a view. Just make sure to take in some green- and/or blue-space.
  • Tech-free: Ditch your phone! Avoid checking social media or any news for at least the first 1-2 hours of your day. There’s nothing worth checking first thing in the morning. You can catch up on social media later in the day once you’ve primed your body and mind to be able to handle it better.

Just be mindful, present, and live in the moment! “Wherever you are, be all there”.

2. Get Some Sun During The Day

If you’re somebody who spends the winter months hibernating indoors or hiding behind layers of clothing, don’t be surprised when I tell you that your body is experiencing some significant physiological changes that affect your overall health and well-being. As a result of the chronic sun deprivation your vitamin D levels and UV tolerance can plummet.

Even if you are getting some sunlight during the winter, you may not actually be producing much vitamin D after all. One study showed that the influence of season and latitude actually prevents the synthesis of vitamin D due to a reduction in both quality and quantity of UVB radiation reaching the earth’s surface during the winter months. Spring is a perfect time to reverse these winter changes because the sun is far less intense than it is during summer, so you can afford to spend more time soaking it up without burning as easily. Use the spring months to slowly increase your UV tolerance in time for summer. That way, you’ll be able to enjoy your first beach day of the summer without leaving the beach looking like a lobster.

Vitamin D deficiency has been shown to increase the risk of developing a multitude of diseases such as cardiovascular disease, common cancers, autoimmune diseases, hypertension, and infectious diseases. In an article published in the American Journal of Clinical Nutrition, the authors concluded:

The recommendation for the avoidance of all sun exposure has put the world’s population at risk of vitamin D deficiency. This has become apparent in Australia, where a dramatic increase in skin cancer rates resulted in the promotion of never exposing the skin to direct sunlight without sun protection (i.e clothing or sunscreen). The so-called ‘sun-safe’ message has resulted in a marked increase in the risk of vitamin deficiency in Australia.

All you need is 5-30 minutes of direct sunlight per day (depending on your skin pigmentation, time of day, and age) to stimulate adequate vitamin D production. Direct means no clothing and no sunscreen! Sunscreen blocks the beneficial UV rays that are responsible for stimulating vitamin D production. Research suggests that you should aim to get your daily dose of sunlight between 10 a.m. and 3 p.m. when the sun is powerful enough to get the job done. If you are somebody who burns easily, see how much direct sun exposure you can get away with before getting burnt. The key is not to burn. You may need to apply safe sunscreen after a period of time. That’s right, many sunscreens contain unsafe chemicals that get absorbed into the bloodstream. Do your research.

Considering that sunlight has both positive and negative health effects, the key is to maximise the benefits (Vitamin-D production) whilst minimising the damage (sunburn-induced cellular/DNA damage). Take your lunch break outdoors, roll up your sleeves or take off your shirt – but please don’t be afraid to soak up some precious sunshine!

3. Take Your Workouts Outdoors Or Join A New Gym

Fitness should not be seasonal. Whether you ditched exercise altogether during the winter or simply allowed yourself to get complacent, spring is a great time to get outside and freshen things up.

To get motivated, buy new pieces of equipment like a tracksuit or comfy sneakers. You can find many awesome designs by researching online or by visiting this website and taking a look. Just make sure you get sneakers that are lightweight, breathable, and with good traction.

Get a daily dose of nature. Take your workout to a park or beach. Get outside in the sun and fish air. If outdoor exercise isn’t your thing, think about joining a gym of finding a new fitness community to help keep you accountable.

I recently discovered 12RND fitness, a boxing-focused circuit training system. I love that I can just show up and jump straight into a circuit at any time. Find your fitness tribe. Get outside and get moving. Go for a run and do some bodyweight exercises along the way. Run up a hill or a flight of stairs, do some push-ups, bench dips, squat jumps, step-ups on a park bench, and planks. The opportunities to move are endless.

4. Play

If structured exercise isn’t for you, you can always find time to play. Many people become more and more sedentary during the colder months because outdoor sports and activities become less and less appealing. Use spring as a time to simply get moving. It doesn’t have to be structured exercise.

Playing is a great way to trick your brain into doing exercise without even knowing it.

Play with your dog at a park or beach. Join a sports team. Kick a ball with your mates or your kids. Take up surfing, kayaking, or stand-up paddle boarding. Play tennis, golf, or whatever you desire.

The point is, simply find a way to move your body outside and have a laugh. The combination will do wonders for your well-being.

5. Eat Seasonal Local Produce

In the same way that you change your behavioural patterns during winter, nutrition should be varied seasonally too. Find your nearest farmers market and start buying seasonal produce. Not only is it a great way to support your local farmers, but your genes and metabolism have evolved to derive different nutrients from different foods depending on the season.

Listen to your local farmers. They will give you all the tips and recommendations you need when it comes to food choices and meal preparation.

Aim to eat a diverse array of plant foods such as fruits, vegetables, whole-grains, legumes, nuts and needs, herbs and spices. Branch out and change things up this Spring. Swap those warm, cosy, energy-dense winter meals for some raw, uncooked meals like a salad made from seasonal vegetables or a fruit salad.

Resolution

If you want to set yourself up for optimal health and endless energy this summer, you don’t overcomplicate things.

You certainly don’t have to go on a crash diet or join a bootcamp to kick you into shape.

Spring is a great time to make simple lifestyle changes in time for summer. A daily dose of sunlight, nature, movement, and seasonal fresh produce is a great recipe for feeling your best.

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