Episode 93: How to Spring Clean Your Fitness, Nutrition, and Mindset

Spring cleaning isn't just for your house! In this episode, learn how to refresh your fitness space, organize your kitchen, and reset your mindset for better results.

Why Spring Cleaning Matters for Your Fitness Journey

• Studies show a clean, organized environment reduces stress, improves decision-making, and increases motivation
• Removing clutter helps reduce decision fatigue and makes healthy choices easier
• Setting up your environment for success makes forming new habits much more achievable

Spring Clean Your Fitness Space

• Declutter your workout drawer - keep only what fits and feels good
• Audit your sports bras, workout tights, and other gear - toss anything stretched out, stained, or uncomfortable
• Consider investing in quality, supportive workout clothes that make you feel confident
• Check your equipment - repair or replace anything broken, worn out, or unused
• Good investments: adjustable dumbbells, resistance bands, a workout bench

Refresh Your Kitchen

• Clean out expired food from pantry and fridge
• Purge freezer of items older than a year to make space for healthy meal prep
• Organize food storage containers - toss mismatched lids and consider upgrading
• Invest in quality measuring tools and a food scale to make meal prep easier
• Stock up on healthy proteins, including high-quality protein powder (First Form and Optimum Nutrition recommended)

Reset Your Mindset

• Let go of quick fixes - crash diets and "magic solutions" don't work long-term
• Sustainable habits consistently practiced will always outperform extreme approaches
• Abandon all-or-nothing thinking - progress comes from consistency, not perfection
• Stop demonizing food categories (especially carbs!)
• Embrace balance: protein for muscle, quality carbs and fats for energy, and flexibility for sustainability

Spring Reset Challenge Announcement

Join our 12-week program designed to help you optimize your fitness and nutrition habits:

• Structured custom workout plan
• Personalized nutrition guidance
• Weekly check-ins and coaching
• Education on balanced nutrition and effective workouts
• Starting April 1st - limited spots available!

Remember: Spring is the perfect time to hit the reset button on your health habits. Every small step you take adds up to big results!

Thanks for listening, we hope you enjoyed it.

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Transcript

0:59

Hey everyone. You've got Joe here. Welcome back to the Booster Metabolism after age 30. Today we're gonna talk about spring cleaning and how spring cleaning is not just for your house. I know, I feel like spring is the perfect time to hit the reset button. We often think of spring cleaning as, like washing your windows and just doing a deep cleaning of your house. But you can do that on your fitness and nutrition habits too. And so we're doing this episode for the people that are getting ready to do our spring reset challenge to get them geared up and ready to go. But today we're just generally gonna be talking about tidying up your kitchen, your workout gear. Studies show that a clean organized environment actually reduces stress and it improves decision making and increases motivation. So we know that in fitness and nutrition, that can make the difference between staying on track and kind of throwing in the towel because you constantly feel overwhelmed. Like I said we're doing this podcast for people who are gearing up to do our spring reset challenge, if you want to know about that. It's a challenge designed to help you take things to the next level with your fitness and nutrition routines. It's a 12 week program that we've designed to help you optimize your fitness and nutrition habits. Improve your body composition, meaning helping you get leaner toner, stronger and fitter, help you train efficiently with a structured custom workout plan. Through nutrition. We're gonna help you fuel your body for energy and strength and also stay accountable to your plan with weekly check-ins and coaching calls. So whether you're starting from zero or like I said, ready to just level up your habits this challenge is for you. But if you're not joining your challenge continue listening today's episode because it will give you all the tools you need to really reset your environment and your mindset for long-term success with your fitness and nutrition goals. So let's talk spring cleaning for your fitness and nutrition goal goals. Okay. The first area we're gonna talk about is spring cleaning your fitness space so that. Is an important area because if your environment where you're supposed to work out isn't set up for success it's going to be much harder for you. So the first thing I think that's can be really helpful to do is to declutter your workout drawer. So I would, start by taking everything out and only keeping what fits and makes you feel good. Personally, I'm not a fan of putting on sports brass. It feels they feel like a torture device to me. That would probably be the first thing that I audited and just made sure that all of my sports bras were in good repair and and that I really enjoyed wearing them, that they fit well. Stretched out, um, workout tights or tank tops or things that have stains or, smell like you can't ever get the workout out of them. These are things that I would definitely toss. And then you wanna invest in quality supportive workout gear because. If you feel good in your workout clothes, you're really more likely to show up and work out. I'm not going talking about going and spending a fortune at Lulu or an expensive fitness apparel shop, but just to make sure that workout drawer doesn't overwhelm you and everything in there fits you and is something that you would want to wear to work out. Okay. The second place in your fitness area that I want you to take a look at is your equipment. This is a good time to look and make sure that you have the basics that you have resistance bands, dumbbells anything, a bench, anything that you would need to, get that workout in. So if anything is broken or worn out or, just collecting dust, it's time for it to go. And this might be another area that you consider upgrading. Good investments can be things like adjustable dumbbells or like a dumbbell tree. Things like that can be really helpful to have at home. Workout bands like resistance bands or another thing that you could consider. Investing in. And definitely if you don't have a bench, that's something that I would consider investing in. You can get a lot of these things on Facebook marketplace because as we know especially this time of year because people, who are gonna get in shape for or after the holidays may be ready to sell all that stuff now'cause they probably haven't stuck to their goals very well. That's where I check first when I wanna make an upgrade to my fitness equipment. Okay. And then the last thing that you can do to spring clean your fitness area or your equipment is think about getting a nice gym bag, especially if you go to the gym and pack it with essentials like a water bottle. Definitely something you want to pack the night before. If you go to the gym in the morning, make sure it has your headphones, like I said, a water bottle. Anything that you need at the gym to make your workout effective. And also again, what, wherever your workout space is at home, if that's where you workout, just make that sure that space is inviting and a place that you want to go, and that you can get to and not have to spend the time a bunch of time clearing it out just to work out. The other thing that you might consider doing this is something I do is lay out your workout clothes the night before. So you aren't rummaging through that workout drawer in the morning. I sometimes, if I know it's gonna be an early morning and I might be susceptible to, not getting to the gym. I will often sleep in my workout clothes so that all I have to do is get up, brush my teeth and then, get to the gym. So maybe not something you wanna do every night, but definitely something that you can do to prime your environment for making sure that morning workout happens. Okay, the next area we can think about doing a spring clean and is your kitchen. So if your food environment is a mess, odds are your nutrition habits probably are too. Doing a good spring clean of your kitchen can be really useful. If you are wanting to implement some new nutrition habits. Step one like with the workout drawer. Get rid of anything that's old. So check your pantry in your fridge. Get rid of any expired food. If you've got leftover holiday treats. I know that probably sounds crazy, but sometimes that can happen. Get rid of it. Just anything that's s lingering around that you haven't used. Sauces, salsa. Things like that, now is a good time to get rid of it. And then the next thing you can do, or the next place space I would look is the freezer and do a freezer purge. If something has been in there for a year or so, you're probably not gonna eat it. So toss it And freezer space can be really valuable space when you are getting ready to food prep or you're going to go buy something in bulk, like protein or something like that. So give your freezer a good purge too. And that will give you lots of space to replace anything you toss with really healthy food items. So then the next thing or next area in your kitchen you might wanna think about spring cleaning is your Tupperware or your food storage system. Get rid of any mismatched lids and also consider upgrading here to a set of food containers that makes meal prep easier. The next thing that you might want to invest in or purge the old and get something new is a good set of measuring cups and spoons. And also a nice food scale can be really helpful when you're prepping food. And there's no reason to have bratty measuring cups or mismatched measuring cups and spoons. These are relatively inexpensive and they have really cute stuff out at Target and on Amazon and anywhere else you can buy that sort of thing. I think that makes cooking easier. And if you're not digging around looking for a teaspoon or this size cup and you just know you have a good set of tools, that can be really helpful. And then something that you can consider adding to your pantry are high quality proteins. So we really like for you to have a high quality protein powder on hand. First form and optimum nutrition are some of our favorite protein powders, so you usually just wanna mix your protein powder with milk or almond milk or water and ice. And then you have an easy very accessible serving a protein at your hand. So that's something we always like to have in our kitchen. With our challenge that we're doing, if you're doing the spring reset challenge with us we do help you dial in your nutrition and tell you exactly what to eat. But I will tell you that having a clean, organized kitchen is step one to making that nutrition plan work for you. Okay. And then the last area, I think that it's worth thinking about, spring cleaning is your mindset, and this might be the most important area for you to spring clean. If we start off a overhaul of our nutrition or fitness habits or try to start a new. Protocol with regard to fitness and nutrition, but we are holding on to old uninformed beliefs. It can really sabotage us. So the first thing I think that you should consider getting rid of is let go of quick fixes. Sadly crash diets, detoxes, or, magic solutions don't really tend to work. They can actually set you back. Instead of looking for whatever the latest fat or trend is always better to think about how you can start building sustainable habits. Those good habits that you practice consistently will always get you more results and beat extreme approaches, even if you lose some weight. Doing that fad diet, chances are you will regain all of it. And then some, it'll be so much harder to lose weight the next time. You try to do that if it sounds too good to be true, it probably is. Okay. The next thing I recommend is thinking about where you are having all or nothing thinking. That honestly is the biggest saboteur of success, and that usually sounds oh gosh, I missed my first week out of the work. So now the whole week has ruined, or. I had one off plan meal, so might as well just eat whatever for the rest of the day or the rest of the week. So progress really does come from consistency, not perfection. No one is perfect, no one can do anything perfectly. But if you just try to again, be consistent with your habits and have reasonable effective habits to start with, that's where you're really gonna see the big changes And, where you're gonna really see the results that you wanna see. And then the last mindset area to clean up is to stop demonizing food categories. The latest trend right now, or what's it really in right now is that, carbs are the devil. Truly carbs aren't evil. They really help you fuel your workouts and recovery. Really a healthy nutrition plan does not involve completely cutting out any food group. Typically the best results come from balance, which looks like eating plenty of protein to help preserve and build muscle and stabilize your blood sugar. It involves high quality carbs and fats for energy and hormone regulation, but also flexibility so you don't feel restricted and just want to run for the hills when you are, trying to figure out what to eat. If you are someone who feels like you can't eat an apple or a banana,'cause you've recently done keto or something you, you might really be surprised just how much progress you can make if you just stop demonizing or cutting out complete food groups and just focus on a really healthy, balanced nutrition program. Those are all things, of course, that we can help you with in that spring reset challenge. And hopefully in doing that, help you clean up all those mindset habits that contend to sabotage results. Okay, so my last pitch for doing a spring clean spring cleaning is, it really does matter. There have been a lot of studies on this, and the bottom line is a clean, organized space is going to help reduce decision fatigue and really increase your motivation. So studies show that cluttered messy environments increase stress and make it harder to focus. Now, I'm not saying that your kitchen needs to look like Martha Stewart's kitchen, or your workout drawer needs to look like. Something from a home organizing show, but just knowing where things are and how to get to them and that you don't have to clear a bunch of junk to get to it can really can really free up some space in your mind and in your life for new habits. Studies show a clean kitchen makes you more likely to cook at home instead of grabbing takeout. I know that's true for me. If I come home to a messy kitchen, I just wanna walk out and not deal with it. Clean, organized kitchen can make prepping food in there really enjoyable rather than a headache. That's another reason it's worth doing some spring cleaning. And then research shows that organi an organized workout space removes excuses and you're setting yourself up to win. Personally, that's why I like going to the gym because I can just show up and someone else is responsible for the cleaning and the organizing, and I can just focus on my workout. So. All of these things matter when it comes to actually getting yourself to form new habits. That, those are my ideas for spring cleaning your nutrition and fitness habits. As a recap number one, think about cleaning out your workout space. Where you keep your clothes, your workout gear. Throw out anything that's not working for you anymore, and maybe just organize the space a little bit so it's pleasant for you to look at and find things considering refreshing your kitchen, I. Time to ditch expired food, organize your meal prep tools, stock up on good healthy proteins, and that, that will really set you up for success in the kitchen. And then finally, think about resetting your mindset. So out with any sort of notion of quick fixes and purge that all or nothing thinking and you will be on a much better path for success. My challenge for you listeners, is maybe to pick one area your gym space, your kitchen, or your mindset. Maybe just set, the timer on your watch or a timer in your kitchen and just spend 30 minutes or so cleaning it up today and seeing what kind of progress you can make. And if it helps you feel a little less overwhelmed. Like I said, we are still enrolling for our pre spring reset challenge. It kicks off April 1st make sure you reserve your spot if you wanna join us for that. Links will be in the show notes. And so what you get with the Spring reset challenge is a 12 week structured training plan, personalized nutrition guidance. You, you'll actually get a nutrition formula for you just to execute against. Weekly check-ins and coaching, and then lots of education around habit building. This is not a quick fix. You'll learn a lot about how to construct meals that are balanced with all the different macronutrients, how to think about work workout programming figuring out work cardio fits in all of this. So you'll learn a ton during the challenge. Like I said, spots are limited. So check the link in the show notes or shoot us a message to get started. And just remember that every small step that you take adds up. And spring is a wonderful time to start a new and build some new habits especially as we're rolling into summer. Let's get everything cleaned up and ready to go, and we'll see you next time. Thank you. Bye-bye.