Spring cleaning is a time for resetting our skin, closets, bodies, wellness routines and lifestyles as needed. “Spring is the true beginning of a new year and perfect time to switch things up,” says Chinese and integrative medicine expert Dr. Elizabeth Trattner. The season that’s all about new beginnings is the perfect time to give your body and wellness a refresh. Resetting your body for the spring helps avoid burnout as we head into longer days and warmer weather, says celebrity trainer Anna Kaiser. Our body and mind are one, so we should work to reset the two in tandem.
A spring cleaning reset should go from your closet to your lifestyle. It’s important to let go of things you’ve been holding onto for years and never worn or used, says Dr. Trattner. “These are lost moments that never happened.” Give your home, body and lifestyle a refresh and clear out items to open the energy up and receive more in your life, she explains.
Don’t get overwhelmed, though—these changes are supposed to excite you. Plant-based nutritionist and wellness expert Bahynah Hughes’ “main tip is to not pressure yourself too much when it comes to updating your routine.” She recommends gradually adding changes each day, as opposed to trying to do everything at once. This approach “is more realistic and sustainable in the long term,” she explains.
Alo Moves yoga instructor Adrienne Everett recommends focusing on cultivating one or more positive habits around movement, nutrition, affirmations, etc., so you can step into your power this season. If you need some inspiration on where to start, we have expert recommendations below.
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Incorporate heat
Whether it be sitting in a sauna or using infrared technology at home, hot treatments are, well, hot right now. Founder of Chillhouse Cyndi Ramirez-Fulton says she’s been committing to infrared heat lately via hot yoga. “It’s apparently the fountain of youth and adds years to your life if you commit to it. Plus, an amazing detox.”
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Incorporate something into your routine for your mind
“I think everyone can benefit from connecting with themselves on a deeper level,” says Hughes. To do this, she recommends incorporating something for your mind into your routine the same way you would for your body. “This spring, I am getting back into more consistent journaling in the morning. Journaling for me helps me manage stress and practice gratitude,” she says. “Other alternatives to journaling include meditation or picking up a creative hobby or activity that you enjoy.”
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Try The Artist’s Way
The Artist’s Way is a perfect way for beginners to lean into their creativity and broaden their mind. “Spring is a time for rebirth and new energy. What do you want to accomplish? Let go of? Be better at? For me, I love the book The Artist’s Way by Julia Cameron,” says Dr. Trattner. “This 12-week course is a personal workshop to boost creativity and elicit change. Now is the perfect time to start a gentle and introspective journey of change.”
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Get your steps in
Exercise doesn’t necessarily have to be an all-consuming practice. Simply squeezing in steps during the day will have you feeling better. “While the sun is out and the air is fresh, get outside for your lunch break to get some extra movement in (and release your hips if you sit all day for work),” says founder of Cacti Wellness Kira Jones Matousek.
Celebrity trainer Amy Rosoff Davis loves topping her intuitive workout routine with a walk outside. “The fresh air gives me a pep in my step, and I also use that time to unplug and listen to music or a podcast or catch up with a friend on the phone,” she says. “Walking is so good for you and is free and available to you anytime.”
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Switch up your color palette
If you’re in need of a mood boost, Ramirez-Fulton recommends switching up your makeup or wardrobe colors. Pastels, light denim, brights, beiges, creams! Color therapy is so real, and I find that if I’m ever in a funk, a poppy lip can shift my mood instantly.”
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Get to sleep earlier and rise earlier
It can be hard to transition out of the cozy winter morning slumps, but in a couple of weeks, your new routine will feel incredible. Senior Performance Scientist at Canyon Ranch Heather Giordano recommends doing your best “to get to sleep earlier so that you can take advantage of the early morning daylight as a way to kick start your mood and movement for the day.”
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Transition your skin care with more time outdoors in mind
Quite a few of the experts recommend getting outside more, and whether you exercise or just sit on a bench, this might require some swaps or additions to your skin-care routine. Giordano says it’s important to “change up your skin-care routine to get ready for more outdoor fitness and exercise sessions.” That might mean something different for everyone whether that’s lighter makeup or more antioxidants, but we know the one thing it should mean to everyone: more sunscreen.
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Do a personal inventory of your cosmetics, personal care products and supplements
When was the last time you checked the expiration dates on your personal products? Probably never. Dr. Trattner says it’s “so important to look at the date of expiration at the bottom of a bottle. If you can’t find it there, look on the side, and you will see a number of months for cosmetics. That is how long a product will last after you open it,” she explains.
Expired skin-care and makeup products could be doing more harm than good for you. “If personal care products, cosmetics or body and face care have been in a hot bathroom, take a whiff. If it smells off or rancid, it is time to throw it away. Natural beauty products are a personal favorite but turn rancid due to the natural ingredients and gentle preservatives,” says Dr. Trattner. “Make sure to store items in a cool, dry place. Anything unopened, donate to a women’s shelter.”
Do the same for supplements and food. “Rancid food or supplements can cause a ton of tummy trouble…Not to mention they lose their efficacy,” says Dr. Trattner. She also recommends taking an inventory of bedding and towels. “Is something ripped? Does it have oil stains on it? If the answer is yes, it is time to toss or use as rags.” She says the same goes for clothes. “Every year, I look at my things and decide what stays and what goes.”
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Review your eating habits
Hughes says every spring, she reviews her eating habits and makes any changes she wants to foster a better diet, like “incorporating more greens, limiting processed foods and trying new balanced recipes.”
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Focus on your gut health
Our guts are all messed up, so spring is a good time to reset it to homeostasis. Ramirez-Fulton says she’s been commiting to her gut health this season. “I’ve added fiber to my diet via Supergut as well as Burn by Lemme ($40) and Seed probiotics ($50). My stomach has never felt better!”
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Try workout challenges
“I love doing workout challenges during the spring as a reset for the body. They are a great way to motivate myself into getting back into a regular routine before the summer starts,” says Hughes. She’s currently doing a 30-day walking and a six-week Pilates challenge and notes it’s been great to see her progress over time.
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Add raw, local honey to your diet
Fitness instructor Grace Freyre recommends adding raw, local honey to your smoothies to help reduce seasonal allergies. “Not only will it taste like a sweet treat, but when you eat honey produced by local bees, you’re also eating some of the allergens that make you sniffle, sneeze and scratch your eyes,” says Freyre.
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Work on your posture
Have you thought about your posture recently? Probably not since your parents told you to sit up at dinner. Giordano suggests working on your posture this spring—”nothing makes you feel and look better than good posture.” Sorry to tell your boss, but she says this should mean less time in front of the screen.
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Do a digital morning detox
We know this one sounds hard, but it’ll be worth it when you get your mornings back. Everett suggests grabbing water before grabbing your phone when you wake up. Follow that up with celery juice to spring clean the liver. Additionally, “Keep a notebook next to your bed to journal, create daily to-do lists and ignite gratitude” without a phone in sight.
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Hydrate
“You know the saying, ‘April showers bring May flowers?’ Well, the same thing goes for us humans, too,” says Freyre. Giordano recommends making “a springtime vow to hydrate more in order to enhance your skin and outdoor workouts.”
Hydration is always essential to health, but it becomes even more crucial as the weather gets warmer and people are more frequently on the go, she notes. “As temperatures are heating up, it’s the time to focus on hydration and keeping your digestion, energy, and skin on point,” says Jones Matousek. “Drinking water is such an underrated wellness tool—and the OG cleanse. I recommend aiming for half a gallon per day.”
Hydration also helps “avoid dehydration, replenishes the skin and safeguards us against bacteria and viruses,” says Freyre. “To motivate and remind me to drink more water, I get a new water bottle every spring that has a straw. I never leave my apartment without it.” Additionally, Freyre drinks warm water and lemon every morning. We know it’s hard but, “it’s important to get at least one glass of water in your system before caffeine.” To make it more fun, Rosoff Davis adds lemon or makes fruit ice cubes for her kid’s water.
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Extend your day
Giordano recommends taking advantage of the extra daylight and extending your day. “Take a long walk or bike ride after work or after dinner instead of bingeing the latest series on TV.”
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Enjoy the sounds of spring
When was the last time you took a walk or ran errands without music or a podcast playing in your ear? Giordano recommends ditching the earbuds sometimes “while moving outside and really listen to the sounds of spring on those walks, runs and hikes.”
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Try sun salutations
So many studies have said that getting sunlight first thing in the morning helps us wake up and sleep better. While you’re out there, Giordano suggests trying sun salutations, a form of yoga and greeting the sun. Doing this in the early daylight is a great way to start spring days, she explains.
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Walk after eating
“If possible, walk outside for 10 to 15 minutes after each meal,” says Giordano. This will “aid digestion, help control blood sugar and break up the hours of being inside during the day.”
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Practice grounding and goal setting
Like the plants and animals in spring, our bodies also need to connect with nature. “Choose a time during the day (preferably first thing in the morning) when you can take your shoes off, stand barefoot in the grass and breathe,” says Kaiser. This is grounding. “While you are there, be present. Set three goals for yourself for the season and post them in your home or office later as a daily reminder to commit to your seasonal shift.”
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Commit to four days a week of a workout you enjoy
It takes 40 days to solidify a new habit, so if you start now, you’ll be back in your flow by the beginning of summer, says Kaiser. “Choose a workout you enjoy and commit to four days a week of movement (it can be as little as 15 minutes per day). Give yourself a star on your calendar for all days you show up for yourself and your workout regardless of how long you move!”
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Spring clean your space
Let’s not forget about literal spring cleaning. Jones Matousek believes cleaning and organizing are some of the best things for mental health. “Spring cleaning your space is spring cleaning for your well-being! Studies have shown that the amount of clutter you have in your home can impact your mental health,” says Freyre. “Every spring I aim to throw out 10 things. It can be mail and papers you’ve never gotten around to throwing away, clothes or shoes to donate or sell, or even storing winter jackets, sweaters and shoes elsewhere. Decluttering your home helps you declutter your mind and thoughts.”
In addition to doing a bigger spring sweep, try to add tidying up to your daily routine. Jones Matousek swears by the “‘ten-minute tidy,’ which is ten minutes of cleaning every night before bed and right before starting work. It’s amazing how much you can get done in 10 minutes if you’re consistently on top of it.”
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Implement cold therapy
We already talked about hot therapy, so, of course, we’re also going to bring up cold therapy. As it heats up, Jones Matousek recommends taking advantage of cold therapy. “Whether that’s a cold plunge, cryotherapy or just a cold shower, cold therapy is an incredible way to increase energy, boost your metabolism and improve your fight or flight response.”
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Exercise outside
Take advantage of the good weather and exercise in the most beautiful gym there is—Earth. “Maybe that means going for a walk with friends, taking your treadmill run to a path outside, doing on-demand videos in your backyard, or getting a group together in the park or on a rooftop,” says Freyre. “Being outside in nature, getting sunlight and breathing fresh air is so motivating.” She’s seen this first hand as her clients have loved moving their private training to the West Side Highway during the nice weather. “It’s a great way to make sure you are getting your workout in and getting out in fresh air during the busy work week.” For an easy hack, Giordano recommends bringing “exercise bands with you on a walk outdoors so that you can do strength training outside as well.”
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Or just go outside in general
Don’t love working out? It turns out that simply sitting outside sipping coffee and reading a book can even have benefits in the spring. “Right now is the most important time of the year to be outdoors. Phytoncides and terpenes from plants and trees are the greatest during springtime. Being outdoors resets your nervous system, blood pressure and immune system,” says Dr. Trattner. “It really doesn’t matter the activity just get outdoors. I do prefer something mindfulness-based, like walking and listening to the sounds of nature, but being outdoors is the best way to reset your body, plus nothing beats looking at spring blossoms and trees.” Ramirez-Fulton says she loves simply getting those steps in and taking in all of the seasonal change.
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Try a detox
Different detoxes can benefit different bodies, but generally, we know sugar isn’t great for any of us. Kaiser recommends limiting or cutting out added sugars in your diet. This will help your body “heal and jumpstart your leptin response (this tells you when you are full).” To get a good dose of healthy fats and amino acids to ensure you feel satiated, Kaiser recommends adding one teaspoon of flaxseed or olive oil at the beginning of your lunch or dinner.
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Pick a training goal
Celebrity trainer Ashley Borden recommends choosing a cohesive training program that focuses on a goal rather than just “random wellness.” She explains that “When you are training to complete something physical (like completing a pull-up for the first time, for example) the focus is on building strength progressively and getting stronger.” A welcome side effect of gaining strength “is adding more muscle mass, decreasing body fat, wonderful hormone release, mental clarity and confidence.” She recommends her four-week protocols, which are self-led programs for core, pull-ups and squats ($97).
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Go to a live workout
After relying on virtual workouts and solo trips to the gym for the past few years, a live workout class can do you good. “Connecting with like-minded people is incredibly motivating and energizing, especially now that the days are longer,” says Kaiser. “People need people, and if you have hit a workout plateau, the shared energy, enthusiasm and support you get from a group will amp up your performance and help push you past those comfort zones you may have settled into during virtual workouts.” To make it even more tempting, you can plan to meet up with friends for the workout and head to brunch or the park after.
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Try a new supplement
If you’re content with your current supplement lineup, stick to it. However, if you’re not seeing the benefits, maybe it’s time to add a new formula to the mix. If you don’t know where to start, Rosoff Davis has a recommendation: Broc Shot ($50).
“This one little shot has changed my life and simplified my wellness routine. It’s helped my mental clarity, focus and energy levels,” says Rosoff Davis. “My skin is glowing, my nails and hair are thriving, and I have better-quality sleep. Also, because it’s anti-inflammatory and detoxifying, my gut is thriving.”
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Work on your core
“I always focus on my core strength, but especially in spring because bathing suit season is around the corner. I want to feel good—not to mention, as a mama, I will be swimming with my littles and want to be able to keep up with them in the pool,” says Rosoff Davis. “Your core is your powerhouse and will not just help you stand taller and feel more connected to your body, but will help your stamina, balance and form.”
Rosoff Davis recommends practicing planks, which she calls ‘her MVP move’ to improve core strength. There are many variations of planks to try, but to start, she says to “Make sure your shoulders are over your wrists, and that you pull your abdominal muscles up into your spine. Keep your hips parallel to the floor and push into your heels.” If you need to, you can begin in a kneeling plank and perfect that before moving into a full plank, she adds.
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Stretch
Stretching is more important than we give it credit for. Everett recommends rising and stretching in the morning since awakening with movement is good for our minds and bodies.
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Spring clean your workout clothes, equipment and gear
Borden suggests spring cleaning your workout clothes and equipment alongside the rest of your belongings. “Make some piles and go ‘Marie Kondo’ on that stuff! Donate or throw away old gross, un-flattering workout clothes that don’t motivate you,” says Borden. “Organize your equipment in large baskets, Tupperware tubs, etc., so you can have a true assessment of what you have so you don’t waste money.”
Be sure to also check all your gear, says Giordano. Do you need “new tires on the bike? New sneakers on the feet? New hiking boots? Is the kayak ready?” Nothing worse than a flat tire on your first bike ride of spring.
