The 4-Step Spring Cleaning Strategy

In this episode of the Fit Like Krys podcast, Krys dives into the concept of spring cleaning—beyond just tidying up the house. She explores how decluttering different areas of life can create space for more energy, clarity, and focus. From reorganizing physical spaces to letting go of emotional baggage, this episode provides a structured approach to a full reset for the season.

The 4-Week Spring Cleaning Plan

Week 1: Hidden Spaces in the Home
Krys emphasizes the importance of tackling the often-overlooked areas such as closets, cabinets, and drawers. She suggests dedicating time to remove unnecessary items and create space, whether by donating, selling, or discarding them.

Week 2: Deep Cleaning the Kitchen
The kitchen plays a central role in daily life, making it a key focus for spring cleaning. Krys walks through a full reset, from cleaning out expired pantry items to reorganizing storage spaces. She encourages listeners to reassess their food choices and create a healthier, more intentional environment.

Week 3: Connections Cleanup (relationships & social media)
Spring cleaning extends beyond the physical space. Krys discusses the impact of holding onto old contacts, social media connections, and unresolved emotions. She encourages listeners to delete outdated phone contacts, clear out unnecessary photos, and set boundaries with relationships that no longer serve them.

Week 4: Daily Routines, Self Care, Personal Needs
To wrap up the process, Krys suggests taking an honest look at daily habits and routines. She provides guidance on streamlining schedules, eliminating time-wasting activities, and reinforcing practices that contribute to a healthier and more balanced lifestyle.

Building Accountability for Long-Term Success

For those looking for ongoing support, Krys introduces the FLK Inner Circle, an exclusive membership that provides weekly accountability meetings, coaching sessions, and a private community. She explains how structured support can help maintain long-term results and offers details on how listeners can join.

More Information and How to Connect

Listeners can learn more about Krys’s programs at fitlikekrys.com or follow her on Instagram @fit.like.krys. Questions about the FLK Inner Circle can be sent via email to fitlikekrys@gmail.com.

Krys closes the episode by encouraging listeners to take control of their space, energy, and mindset. Whether through small daily changes or a structured spring cleaning plan, she reminds them that making space in life is the key to creating something better.

Transcript

Krys [0:00 - 28:39]: Foreign. Hey, guys. Welcome to the Fit Like Chris podcast. Today it's just me, you, and my iced coffee and my new scrunchie. Obsessed. We're obsessed. We're obsessed with the scrunchie. Welcome to the Fit Like Chris podcast. Thanks for tuning in. Thanks for listening. Thanks for watching. If you're watching on YouTube, we talk about lots of stuff here. Sometimes we have guests, sometimes we don't. Sometimes we have better ideas. Sometimes we have today, which is just. I got to get an episode done, and it's about to be spring, so I thought ways you need to spring clean that you haven't thought of. So today we're talking about spring cleaning your life, because you got parts in your life that are messy. Okay? You have, like, there's that one drawer that you keep trying to put stuff in, and nothing fits. Like, nothing else fits, but you. Like, you can't even open it. Like, the drawer gets caught when you open it because it's a hot mess. And then there are other parts of your mind, of your body that are, like a hot mess. You're just piling things in. You're not paying attention. You're not taking care of yourself. And you've got to spring clean. So this is the perfect time to create space in your life. Not to fill up the space with space with a bunch of other junk, but to just create space to enjoy some space. Like, you don't have to fill every space with stuff a lot of us were raised in. If you come from, like, I come from a. I mean, I don't know what poor is classified as, but looking back on it, I feel like it was poor. I mean, poor to lower middle class. I'm having trouble talking right now. I need a sip of coffee. And so, like, low vibe hoarding is a thing because you want to hold on to all your possessions because, like, that's all you have. And so a lot of us bring that with us into adulthood and. Or the opposite. I'm kind of like, I feel like I have a healthy balance of stuff and not too much stuff. Like, I definitely have a good amount of stuff. But I aspire to be a minimalist. When I first met my boyfriend, I actually told him that I was a minimalist, and then he came over and laughed at me. So I no longer call myself a minimalist, but I aspire to be one. So today we are talking about ways to spring clean. And let's talk about the most obvious in your home. All right? And what I'm going to suggest this is something that I do with my private group called the Inner Circle, which if you're FLK Method member, this is something you should definitely try for a year. It is a low $29 a month, month to month, add on to your membership. Or you can pay annual. Like the whole year I think is 199 or 2. It comes out to 24amonth. So I think it's 199 for the whole year or something like that. This is something that can transform your life because you have weekly accountability. We have weekly accountability meetings. We have private mini fire workouts that you only get access to in the inner circle. But we also have every month during our weekly coaching calls, where there's a coaching or a teaching, we have themes and things that we do. So in April, I'm going to be talking about spring cleaning. And in each week we're going to tackle sort of different areas. And then that that meeting and those coaching calls are going to give us tips on how and I'm going to go into a lot of depth. But then also we hold each other accountable. So I'm giving you a lot of things that you can apply. But from my experience, accountability is the game changer. So if you have a hard time sticking to your rout routine, staying motivated, if you get results and then lose them very quickly, invest in something that is consistent accountability. On another level, like FLK Method, we have the monthly accountability challenges that can be enough accountability for some people. But if you feel like you need more, this is something that I Even if you can't make the weekly meetings, you can watch and listen to the recordings and you have a little community within a community. So highly recommend 10 out of 10. I open it up in the beginning of each month for to consider adding new members because I don't want people to join mid month. But this episode is not about the inner circle. This episode is about spring cleaning. And regardless of whether you're a member or not, whether you're in my inner circle or not, I want to make sure that I give you something that you can go ahead and apply to your life. So how I like to do it is break up the weeks. So take four weeks. Whether you start the Monday that you're listening to this podcast like of that week or you want to start nice and fresh on. Actually the beginning of April is kind of like Monday, March 31, because then April 1 is a Tuesday. So I recommend starting this process at that time and you can use the rest of March to kind of get your head Wrapped around the things you need to get into place and to set yourself up and to carve out time to do this stuff. One of the reasons, reasons why we let things pile up is because we're not super attached to it on a day to day because we have so many other things to do. And nobody's looking in that drawer that you're stuffing everything in. Nobody lives in your brain that's overflowing with stress. Nobody's looking through your contacts that haven't been cleaned out for three years. So it's not top of mind per se, but all of that stuff does add on and it makes you heavier. And if you feel like a sense of heaviness in different areas of your life, or if you don't feel like a lightness or if you're low energy, a lot of this can be resolved with some good old spring cleaning. Spring cleaning of the house, the body, the mind and your sort of external atmosphere or world. All right, So I recommend, so get a pen and paper and kind of jot this down. I recommend splitting it up into weeks. Okay, so week one, we're going to tackle our home. So a lot of times people try to do this in one day. It's just like a deep clean and. Or you spread it out throughout the whole month. You need a week, you need a week for your home and on in your home during the week. Carve out maybe four to six hours minimum throughout that week. Right. And this is not like general cleaning is. You take care of that. This is sort of the other level that has to be planned that you can easily skip over. So in week one, you want to tackle your home and you're getting closets, cabinets, drawers and all the hidden areas. The stuff that's like in, you know, in plain view that gets kept up with enough for most people. And a lot of you have different variations of this depending on the size of your home, who you live with, and so on and so forth. This is four to six hours per person, by the way. If you have a whole family, four to six hours is probably not going to be enough to do your kids closets, your closets, your, you know, so this is for you personally to take care of the areas that affect you. But that might be on a subconscious, like you're not looking at it all the time, right. When is the last time you went through all of your shoes right at the bottom of your closet? Or when's the last time you went through those bins or drawers under your bed or every hanger Right? So closets, cabinets, drawers, every. Every hidden sort of area. Start with your personal stuff, and then depending on the level of. Of cleaning you have to do, you can just keep going. Drawers in the kitchen cabinets and all this stuff. Kitchen is separate. Kitchen is separate. Okay, so kitchen is week two. So the first. First week is hidden home. Let's call it hidden home. Hidden places in the home. I'm making this up as I go, clearly, but, I mean, I have it in my head. I'm just trying to call it things you can remember number. So week one is hidden places in the home. That is what we're tackling with spring cleaning closets. Like, if you have a basement or attic, maybe you need to hire someone. Maybe it's time that you hire someone. Even if you get one of those. One of the best things I did, like, two years ago, I. I rented one of those dumps, like those large dumpster trailers, and a truck came to my house on a Monday, dropped off a trailer in my driveway, and I had it for a week. And every day I was just, like, throwing stuff in it. Some stuff we're holding on to because we want to sell it or because we don't know if we're going to need it in the future. Honey, honey, if you haven't utilized that thing since before COVID throw it out. Donate it. If it's donatable, donate it. This is a really great time also to give. Like, most of the stuff is. Is you could probably throw it out. There's a lot of stuff that's safe to say you could just throw it right out. But if it's in good condition and can be donated, great. If you don't want to let go of it because it's like, a value and you want to sell it, but you haven't yet and it's been five years, Donate it. Donate it. The space that it's going to help create in your life is. Is honestly, it's, like, priceless. All right? Like, donating something that you spent, like, a significant amount of money on. Like, that's, like, sometimes people only donate their, like, trashy stuff. It's like, donate something nice. So someone could go inside a Salvation army or thrift store or church and be like. Like, imagine the shock and surprise of, like, you open something that's like a, you know, really nice quality jacket or pair of jeans. You're just like, how someone Donate this. Like, donate your stuff. Okay, so week one, hidden parts of the home. Okay, week two. Week two is dedicated to your kitchen because the kitchen is too. There's too many things happening in the kitchen. Your fridge is its own entity. Like the fridge needs to be. You need to take everything out of your refrigerator. Everything. Even if a drawer. If the pieces of the fridge come out, take it out, freezer included. Take out everything. Empty your ice thing. Change the filter. If there's a filter in there, clean it out. Put a fresh thing of bacon soda in there, clean it out. And then mindfully and intentionally put things back in there. Check the expiration dates on things, on those condiments. Like, it's. If it expired in 2022, there's a reason. Like, some people are like, oh, spices don't expire. Why is there an expiration date on it? Oh, because they want you to buy. No, no, just throw it out. Just throw it out. You've had it. If it expired in 2022, that means you've had it since before 2022. So the kitchen is. I dedicate a week to. Because I want you to look at things like expiration dates. I want you to pull everything out the pantry. Pull all your Tupperware out. Please clean your Tupperware cabinet and throw out all the things that do not have lids, that are stained, that are cheap plastic, that are takeout. Stop hoarding takeout containers. Matter of fact, stop getting takeout. Okay. Get less takeout. It's actually a really, like, enlightening thing. If you clean out your takeout thing and your Tupperware thing and it's like all takeout Tupperware, it adds up. Even if you do it once a week, it adds up. You. You don't need that much Tupperware. You don't. You don't need it. I promise you it's going to be fine. Just let it go. Okay, so week two is your kitchen. So now we're kind of done the home again. The areas that are sort of in your face all the time, and you do that. This is spring cleaning. This is. We're getting deep in there. So you want to get into those hidden places in week one. Week two, you want to get down and dirty in the kitchen. Take everything out of the cabinets, the drawers. Reorganize that silverware thing. You got little crusty stuff on the bottom of your. Take it out. Take it out underneath. If your garbage is underneath the cabinet, when's the last time you cleaned under there? So I just need you to get in your kitchen and just roll up the sleeves and just get in there and go. Okay. Three, relationship cleanup, spring cleaning. Relationship edition. How? I'll give you a few. Okay, let's clear out some resentment, all right? Let's take a week in the month to think about what am I, what have I been holding in? What's something that's bothering me that I need to communicate to my partner. I need to communicate to my partner how I feel because it's just been building and building and building and building, and I need to communicate this, you know, that is going to help you create space. Communicating how you feel helps you to create space. Otherwise you're suppressing it and it's just going to blow up in someone's face, in your face, or in the person's face later. So one way you can spring clean in relationships is communicate. Communicate to clean out your insides. Communicate. Get it out, get it out. Stop leaving it in there. If there's someone that you don't really communicate with anymore, but you're still harboring feelings of resentment, write about it. Write them a fake letter. Let's communicate all suppressed feelings out. So consider during week three, okay? That's your sort of emotional relationship spring cleaning. Think about stuff that you're holding on to that you need to get rid of. That is just not. There's no point in thinking about it or holding on to it as. As hard and as long as. As you have been. So try communicating it. And it's not like communicating it once will make it go away. It might. There are some things that it could, but it's going to take less space, though. The more you talk about it and get it out, the less space it takes up in your life. Another way to sort of clean up your relationship, spring clean your relationships. Go through all of your contacts. Instead of scrolling through social media for an hour a day in week three, okay, you're gonna scroll through your contacts. I mean, I've had the same number since. I don't Even know, early 20s maybe before, like 21 years old. So it's. I've had my phone number for 20 years, so I have a lot of contacts. I kind of delete them randomly. But once a year for the past few years, I do a full. Because there's some people you just have their number for, like, I don't know, you met them one time. It was a networking thing. It was a. Social media is for that. Social media is good to have like a bunch of associates. But like in your phone. Phone numbers, just like, especially like, listen, there's no harm in keeping a contact in there. That man might be relevant one day it's more about cleaning out the people that you don't want to have a connection with. Why do you still have their number in your phone? People that have, you know, brought, like, came through your life with a bunch of bad energy and negative stuff. Like, why do you even want them in your phone? Get them out of your phone, out of your life. Again, it's. It's similar to the hidden spaces in your house. Like, it's not like you're looking at it at the all the time or people are looking at it, but it's in there. Your phone is like an extension of you. And if there's someone that's no longer in your life that you want to just be done with, delete their number, delete their from your phone. Another way is photos, videos. The amount of photos and videos on your phone that, like, are just trash. Just clean up your photo albums. So again, taking a week to clean out the things that are connected to you when it comes to other people, your contacts, your photos, communicating, cleaning out how you feel, you know, cleaning out how you. Some things that you might be holding when it comes to relationships, not just the relationship with yourself. Okay. But with other people. How other people clean up the areas that other people are affecting. So social media as well, unfollowing people, just. There's some people that we, like, follow because we want to see the drama or, like, we want just, like, start to notice. So, like, week three is for that relationship spring cleanup. All right. Then you have the final week. Whoo. We've already done a lot of work. I'm tired. I am tired. Okay. The good news is that you'll have a lot of extra space. Week four is for you to kind of tie up any loose ends of things that you still were working on from week one, two, and three and to just think about, is there anything else that I need to let go of? What? Where can I create a little more space? Maybe it's in your schedule, you know, maybe it's in your routine. Maybe you've got too many things back to back to back to back to back to back to back. So the last week is to make space for you and to really spring clean your routine. Spring cleaning, your routine is a really great way to end because you've kind of done a lot of things that are going to get you in a place where you're feeling like, I got a clean slate. We're spring cleaning to create a clean slate. You like that? I like the visual spring clean to a clean slate. So you got all the hidden places. Okay, you got your kitchen. Just highly, highly, highly. Probably the most important part in your whole house. It's where people spend the most time. And we nourish ourselves at least three times a day. Get the junk out, get the crap out. Get the stuff that, you know, maybe you've already been in FLK Method for. Maybe you just joined FLK Method and you've only been here for six months. And you haven't got to that point of, you know, reading the labels yet. But if you know better, do better. Read the labels of things. If it's expired, if it's just not great food, throw it out, get rid of it. Okay, then do a little relationship audit and clean up. Who's in your life? Who's in your life? Do they still need to be there? I don't know. That's a question for you to ask. How many contacts are in your phone that you haven't used for years? How many pictures? Oh, my goodness, the memories. The iPhone memories. I finally started, like in the past year. I used to just every time memories came up, you know, depending on what and when. There's so many people in my life who I was so close to at one time that I have no contact with anymore. And it's a little heartbreaking when a picture comes up and you see sort of like that closeness and you remember that moment and that person is gauthier. Somebody that I used to know. And so when. Now when it comes up, I just delete it. I don't. I don't want the memory. I don't want the memory if they're not in my life, but I had a picture with them at one point. I don't know. I probably don't. I don't know some. Listen, there are some exceptions. There are some exceptions, especially like work related. Work related is a little different. But if it was close friends, close relationships, people that you were close to and something went wrong, like I'm just deleting it, I'm good. The memory will live on in my head. I don't need an iPhone, Picture book created with me and this person who I no longer talk to. So cleaning out your photos, even if you don't see them every day, your phone reminds you that they still exist without you asking. So that's one of the reasons that's really important to me. And then just social media, cleaning that up too. Like, who do you follow that you're just like that? You kind of follow because you're. There's like A little toxic part of you that likes toxic stuff and you're like, you get like a little riled up when you see someone's like certain, certain Instagram or, or Facebook or whatever, TikTok or. What are we using these days? I don't know. I'm only on Instagram mostly for just ease purposes and I feel like it kind of crosses all generations. Anyway. And then the last week is for you, the last week is to. What are you doing on your daily routine? Little routine reboot. So what are the things that you're doing on a day to day? What needs to be cleaned up that you haven't? What's something that you're doing regularly that you're just doing just to do it? It doesn't even really make sense anymore. So at FLK Method we have a. Is my own. My planner is not down here. This is actually from one of the programs I'm doing. So I'll show you this visual if you're listening right now I'm showing you a checklist. Okay. So this is how we do things at FLK Method. We're either in bikini boot camp, baddie boot camp, FLK Method challenge. We have challenges every month, but the way or one on one training with me. But the way that I train people is with a customized checklist and it's segmented in a certain way to include all aspects of wellness. So whether you're working off of one of my checklists that I've offered or you're working off of a list that you've created, or you just maybe you don't have a list and maybe there's just things you do repeatedly. This is a really good time. The last week, right? This is a four week process. The last week to consider. Does that still make sense for me? Does it make sense for me to drink half of my body weight in ounces of water? I mean some, in some cases the answer might be no. It does. Like that's a general recommendation that I give people. But your, what your weight is matters, what your activity level matters. And if you never hit it, if you're never drinking your body weight in ounces of water, you might consider making a lower thing and trying to hit that. So instead of trying to hit, you know, 86 ounces of water because you never can, let's start with 60 or the opposite of that. Maybe you, maybe you have no problem with water, but it's on your list. But like you have no problem and you've, you've mastered it and you can you drink enough water? Maybe we don't need to have it on our, on, on our list. So however you do your routine, if you don't have a list and you just have a planner, however you're planning, week four is really to tie up any loose ends from the, from the first three weeks. And like, really, is there an area that I needed to pay a little bit more attention to? And then when it comes to me, when it comes to myself, as I'm moving forward, a clean slate into a new season, do I have a really pared down routine that has elements, all, all elements of all things that are going to make me feel good, make me feel good, support, you know, good energy, good mindset and just feeling good. And I was talking about that last night at my Inner Circle. Your routine really should make you feel good. Your routine is a structure. It's a support system. You shouldn't feel bad about your routine. So as you're spring cleaning and thinking about the things that you need to clean up in your life, like, what do you need to clean up in your life? Is there something that I didn't mention that you're thinking of, like, oh, I really need to clean up, then that should be your priority. Feel free to interchange something else in one of the weeks. But this season for me is about noticing the dead weight, noticing the stuff that is pulling you down, that it feels impossible to move forward. Or even if it's, even if you're moving forward, you're dragging, you're like barely going. You're just, there's a heaviness and the heaviness is in your spirit. It might be in your body too. Like it might be, you might have, you might be gaining weight because you're unable to stick to a routine because you're surrounded by a mess. You're surrounded by a mess in your home. You're surrounded by an emotional mess, you're surrounded by mess in your relationships. All of that stuff matters and it adds up. So take this season, take a hold of this season. Okay, Spring is. Here we are. If you're listening to this, when I drop it, spring is tomorrow. Okay? So this is a really good time to take a little inventory of what you got going on. And you can go ahead and start, you know, this coming Monday or this weekend because I know we have a little more time on the weekend. You could start this this Saturday and go ahead and tackle, and start to begin to tackle one of those hidden places in your homes that you really want to get in and get out. Get in so you can get stuff out. Get in those hidden places so you can get stuff out. Get into your kitchen cabinets and your fridge and the nooks and crannies in the kitchen so you can take stuff out. Get into your relationships and into your phone and into your photo albums and into your social media and all the ways that you're connected to people and clear it out. And then get into your. Into your spirit, into yourself. Tune into what makes you feel good. Work backwards from there. What does it mean to me to feel good? What is it? What does it look like if I feel good? What does that look like? And what do I need to do to achieve that to feel good? What things do I need to do and in most cases not do? What are some things I'm doing that are just weighing me down? So although there are so many ways to approach spring cleaning, whether you do it in a day, in a week, or you take the whole season, it doesn't matter. This is just my approach. If you want to create a little bit of structure to it, I recommend taking this week by week approach and using each week to tackle a different area, whether it's mine or there's some other area in your life that you really need to get in so you can get things out. Guys, thank you so much for listening to the Fit Like Kris podcast. You can find out more about my programs@fitlikekhris.com it's f I T L I K E K R Y S. That's my email as well. That's me on Instagram as well. If you have questions about the inner circle, if you're FLK Method member and you want to join the inner circle, email me. I'm gonna cough. Oh, I was almost done. I couldn't make it without the cough. God darn it. But if you have any questions at all, please feel free to email me. DM me. If you like this podcast and you think would be helpful for someone, please share it. Share it. At the very least, rate it. I think there's a little star or a little thumbs up or something, depending on where you're listening to YouTube, YouTube or Spotify, Apple podcasts, whatever, like it. Subscribe. Share it to someone who, who you know might need a little bit of cleaning up in their life. All right, let's clean up the mess and make a clean slate for the new season. Guys. Happy Spring and I'll see you next week. Thanks for listening to the Fit Like Chris podcast. I'll see you next time.