Refresh and Revitalize Your Fitness Routine

by Christopher Cavello

Spring has sprung, and you know what that means–it’s time for a little spring cleaning! Between decluttering your bedroom closet, donating knick-knacks, and deep cleaning the kitchen, why not give your workout necessities a little freshening up, too?

Whether your gym bag is starting to look like a lost-and-found or your workouts are feeling as stale as last year’s protein powder, these tips will help you keep your things clean and even add interest to your gym trips this spring season.

Freshen Up Your Stuff

Maybe you should finally dust those hard-to-reach shelves, but there’s no reason you should keep the cleaning reserved to just your home. With the warm weather coming in, it’s high time to give your gear a much-needed refresh, too.

Start with Your Shoes

The one thing you need for literally every workout: your sneakers.

If you’ve been wearing the same shoes for every single workout, they’ve probably gotten a bit stinky since you got them. Give them a deep clean by removing the insoles, tossing the laces in a mesh bag in the wash, and scrubbing the soles and uppers with mild soap and water. Stuffing your damp shoes with newspaper will help them not only dry faster but also maintain their shape. You may even consider splurging on a new or second pair if you’ve logged plenty of miles on your trainers already.

Looking for a quick, easy solution between washes? Grab two teabags and toss those suckers into your shoes overnight. Teabags are surprisingly effective when it comes to absorbing excess moisture. Plus, according to Pharmacognosy Research, tea contains tannins, which have antibacterial properties and work to reduce odor-causing bacteria.¹

So, your dogs may be howling after your hard workouts, but at least they won’t stink!

Detox Your Gym Bag

Crumpled protein bar wrappers, an empty Tupperware that once contained your pre-workout powder, a rat’s nest of cables you grabbed just in case you needed to recharge your stuff on the go—we get it. Life comes at you fast and you don’t always have tons of time to give your gym bag a little TLC.

Well, now’s your chance. Dump out the junk, chuck the trash, and give the inside a quick wipe down with Clorox wipes. Better yet, throw the whole thing in the wash – just be sure to read your gym bag’s care instructions first. Let it air out overnight, then restock it with fresh, clean essentials before you get on the grind again.

Hit the Water Bottle

When was the last time you really cleaned your water bottle?

You’re going to want to really get in there like yesterday because, according to this study by WaterFilterGuru.com, reusable water bottles get shockingly disgusting and unsanitary in only a short time. In fact, your typical water bottle can accumulate 40,000x more bacteria than a toilet seat²(yes, you read that correctly).

Wash your bottles daily with warm, soapy water or run them through the dishwasher if they’re dishwasher-safe. You’ll get cleaner, tastier water as a result, so you can keep crushing your goals and feel great while doing it! Especially if you’re already allergy-prone, the last thing you need is a moldy water bottle to add to your springtime struggles.

Revamp Your Workout Routine

So, you’ve got your stuff looking spiffy; why should your routine stay stale?

Spring is a great time to try new things and spice up that tired workout program. You don’t need a total overhaul, but a few welcome additions may make all the difference in improving your motivation and jump-starting your results this season.

Sprinkle in Some New Moves

If you’re only looking for a slight change to start, maybe swap out only one or two exercises per workout for something different or more challenging.

For example, let’s say you love penciling in push-ups for your designated chest or arms workout split. Don’t stick to the vanilla standard push-ups; consider subbing them for diamond push-ups, plyometric push-ups, incline or decline push-ups, deficit push-ups—the list goes on! Or, if you’re used to using dumbbells for your bicep curls, mix things up by using a cable or resistance band anchored low to the ground instead.

Not only does a quick substitution give you something new to look forward to, but, according to the Journal of Strength and Conditioning Research, it also may promote superior strength and hypertrophy gains if implemented properly.³

The best part: you don’t have to be a fitness guru to figure out which exercises to choose. Our team of personal trainers is ready to talk it out and help you put together a plan that’ll put a little spring in your step this season. Consider scheduling a few sessions with a member of our training team and working together to modify and maximize your routine.

Try a New Class – We’ve Got Plenty!

Spring is also the perfect time to explore new fitness classes and challenge yourself in fresh ways. So, maybe it’s high time you try a new group fitness class led by our top-notch fitness instructors.

Get buff with resistance training classes, like Les Mills BodyPump, boost your cardio endurance with an indoor cycling class, or improve flexibility while calming your mind with Yoga or Tai Chi.

Even regular class-goers can use this time as an excuse to broaden their horizons. Been loving Flow? Give Pilates a try! Big Zumba-goer? Shake things up with Zumba Toning, Les Mills BodyStep, or even Aqua Dance. With over 200 weekly classes to choose from, it’s worth it to try something new – you might just find your new favorite fitness fix.

Not sure where to start? Our friendly staff is always happy to help! Ask us for recommendations anytime, and we’ll guide you toward the perfect class to keep you happy, healthy, and motivated!

Conclusion

Spring is all about fresh starts, and your fitness routine deserves one, too! With just a few simple steps, you can step into the new season feeling energized and motivated.

Ready to mix things up and take your workouts to the next level? Your friends at Hockessin Athletic Club are ready to help you get where you need to go, whether it’s a state-of-the-art fitness facility, group fitness classes, or just a relentlessly positive fitness-focused community that’s there when you need them!