March 25, 2025 • 16 mins
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.
Grab our FREE fast food guide here.
Book a FREE strategy call here.
Reserve your spot with a Couture Coach: Buy a 1:1 coaching package
Sign up for our FREE newsletter here.
Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.
Follow us on Instagram @couture_fitness_coaching
Check at our website and blog.
Grab our free mini course - The REAL Reason you can't lose weight
Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.
Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:16):
Hey everyone.
You've got Joe here.
Welcome back to the BoosterMetabolism after age 30.
Today we're gonna talk aboutspring cleaning and how spring
cleaning is not just for yourhouse.
I know, I feel like spring isthe perfect time to hit the
reset button.
We often think of springcleaning as, like washing your
windows and just doing a deepcleaning of your house.
(00:36):
But you can do that on yourfitness and nutrition habits
too.
And so we're doing this episodefor the people that are getting
ready to do our spring resetchallenge to get them geared up
and ready to go.
But today we're just generallygonna be talking about tidying
up your kitchen, your workoutgear.
Studies show that a cleanorganized environment actually
reduces stress and it improvesdecision making and increases
(00:59):
motivation.
So we know that in fitness andnutrition, that can make the
difference between staying ontrack and kind of throwing in
the towel because you constantlyfeel overwhelmed.
Like I said we're doing thispodcast for people who are
gearing up to do our springreset challenge, if you want to
know about that.
It's a challenge designed tohelp you take things to the next
(01:21):
level with your fitness andnutrition routines.
It's a 12 week program thatwe've designed to help you
optimize your fitness andnutrition habits.
Improve your body composition,meaning helping you get leaner
toner, stronger and fitter, helpyou train efficiently with a
structured custom workout plan.
Through nutrition.
We're gonna help you fuel yourbody for energy and strength and
(01:44):
also stay accountable to yourplan with weekly check-ins and
coaching calls.
So whether you're starting fromzero or like I said, ready to
just level up your habits thischallenge is for you.
But if you're not joining yourchallenge continue listening
today's episode because it willgive you all the tools you need
to really reset your environmentand your mindset for long-term
(02:06):
success with your fitness andnutrition goals.
So let's talk spring cleaningfor your fitness and nutrition
goal goals.
Okay.
The first area we're gonna talkabout is spring cleaning your
fitness space so that.
Is an important area because ifyour environment where you're
supposed to work out isn't setup for success it's going to be
(02:27):
much harder for you.
So the first thing I thinkthat's can be really helpful to
do is to declutter your workoutdrawer.
So I would, start by takingeverything out and only keeping
what fits and makes you feelgood.
Personally, I'm not a fan ofputting on sports brass.
It feels they feel like atorture device to me.
That would probably be the firstthing that I audited and just
(02:50):
made sure that all of my sportsbras were in good repair and and
that I really enjoyed wearingthem, that they fit well.
Stretched out, um, workouttights or tank tops or things
that have stains or, smell likeyou can't ever get the workout
out of them.
These are things that I woulddefinitely toss.
And then you wanna invest inquality supportive workout gear
(03:13):
because.
If you feel good in your workoutclothes, you're really more
likely to show up and work out.
I'm not going talking aboutgoing and spending a fortune at
Lulu or an expensive fitnessapparel shop, but just to make
sure that workout drawer doesn'toverwhelm you and everything in
there fits you and is somethingthat you would want to wear to
work out.
(03:34):
Okay.
The second place in your fitnessarea that I want you to take a
look at is your equipment.
This is a good time to look andmake sure that you have the
basics that you have resistancebands, dumbbells anything, a
bench, anything that you wouldneed to, get that workout in.
So if anything is broken or wornout or, just collecting dust,
(03:58):
it's time for it to go.
And this might be another areathat you consider upgrading.
Good investments can be thingslike adjustable dumbbells or
like a dumbbell tree.
Things like that can be reallyhelpful to have at home.
Workout bands like resistancebands or another thing that you
could consider.
Investing in.
And definitely if you don't havea bench, that's something that I
(04:20):
would consider investing in.
You can get a lot of thesethings on Facebook marketplace
because as we know especiallythis time of year because
people, who are gonna get inshape for or after the holidays
may be ready to sell all thatstuff now'cause they probably
haven't stuck to their goalsvery well.
That's where I check first whenI wanna make an upgrade to my
(04:40):
fitness equipment.
Okay.
And then the last thing that youcan do to spring clean your
fitness area or your equipmentis think about getting a nice
gym bag, especially if you go tothe gym and pack it with
essentials like a water bottle.
Definitely something you want topack the night before.
If you go to the gym in themorning, make sure it has your
(05:02):
headphones, like I said, a waterbottle.
Anything that you need at thegym to make your workout
effective.
And also again, what, whereveryour workout space is at home,
if that's where you workout,just make that sure that space
is inviting and a place that youwant to go, and that you can get
to and not have to spend thetime a bunch of time clearing it
(05:23):
out just to work out.
The other thing that you mightconsider doing this is something
I do is lay out your workoutclothes the night before.
So you aren't rummaging throughthat workout drawer in the
morning.
I sometimes, if I know it'sgonna be an early morning and I
might be susceptible to, notgetting to the gym.
I will often sleep in my workoutclothes so that all I have to do
(05:45):
is get up, brush my teeth andthen, get to the gym.
So maybe not something you wannado every night, but definitely
something that you can do toprime your environment for
making sure that morning workouthappens.
Okay, the next area we can thinkabout doing a spring clean and
is your kitchen.
So if your food environment is amess, odds are your nutrition
(06:09):
habits probably are too.
Doing a good spring clean ofyour kitchen can be really
useful.
If you are wanting to implementsome new nutrition habits.
Step one like with the workoutdrawer.
Get rid of anything that's old.
So check your pantry in yourfridge.
Get rid of any expired food.
If you've got leftover holidaytreats.
I know that probably soundscrazy, but sometimes that can
(06:31):
happen.
Get rid of it.
Just anything that's s lingeringaround that you haven't used.
Sauces, salsa.
Things like that, now is a goodtime to get rid of it.
And then the next thing you cando, or the next place space I
would look is the freezer and doa freezer purge.
If something has been in therefor a year or so, you're
(06:52):
probably not gonna eat it.
So toss it And freezer space canbe really valuable space when
you are getting ready to foodprep or you're going to go buy
something in bulk, like proteinor something like that.
So give your freezer a goodpurge too.
And that will give you lots ofspace to replace anything you
(07:12):
toss with really healthy fooditems.
So then the next thing or nextarea in your kitchen you might
wanna think about springcleaning is your Tupperware or
your food storage system.
Get rid of any mismatched lidsand also consider upgrading here
to a set of food containers thatmakes meal prep easier.
The next thing that you mightwant to invest in or purge the
(07:36):
old and get something new is agood set of measuring cups and
spoons.
And also a nice food scale canbe really helpful when you're
prepping food.
And there's no reason to havebratty measuring cups or
mismatched measuring cups andspoons.
These are relatively inexpensiveand they have really cute stuff
out at Target and on Amazon andanywhere else you can buy that
(07:57):
sort of thing.
I think that makes cookingeasier.
And if you're not digging aroundlooking for a teaspoon or this
size cup and you just know youhave a good set of tools, that
can be really helpful.
And then something that you canconsider adding to your pantry
are high quality proteins.
So we really like for you tohave a high quality protein
(08:18):
powder on hand.
First form and optimum nutritionare some of our favorite protein
powders, so you usually justwanna mix your protein powder
with milk or almond milk orwater and ice.
And then you have an easy veryaccessible serving a protein at
your hand.
So that's something we alwayslike to have in our kitchen.
(08:38):
With our challenge that we'redoing, if you're doing the
spring reset challenge with uswe do help you dial in your
nutrition and tell you exactlywhat to eat.
But I will tell you that havinga clean, organized kitchen is
step one to making thatnutrition plan work for you.
Okay.
And then the last area, I thinkthat it's worth thinking about,
(08:59):
spring cleaning is your mindset,and this might be the most
important area for you to springclean.
If we start off a overhaul ofour nutrition or fitness habits
or try to start a new.
Protocol with regard to fitnessand nutrition, but we are
holding on to old uninformedbeliefs.
It can really sabotage us.
(09:19):
So the first thing I think thatyou 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 whateverthe latest fat or trend is
always better to think about howyou can start building
sustainable habits.
(09:40):
Those good habits that youpractice consistently will
always get you more results andbeat extreme approaches, even if
you lose some weight.
Doing that fad diet, chances areyou will regain all of it.
And then some, it'll be so muchharder to lose weight the next
time.
You try to do that if it soundstoo good to be true, it probably
(10:00):
is.
Okay.
The next thing I recommend isthinking about where you are
having all or nothing thinking.
That honestly is the biggestsaboteur of success, and that
usually sounds oh gosh, I missedmy first week out of the work.
So now the whole week hasruined, or.
I had one off plan meal, somight as well just eat whatever
(10:24):
for the rest of the day or therest of the week.
So progress really does comefrom consistency, not
perfection.
No one is perfect, no one can doanything perfectly.
But if you just try to again, beconsistent with your habits and
have reasonable effective habitsto start with, that's where
you're really gonna see the bigchanges And, where you're gonna
(10:46):
really see the results that youwanna see.
And then the last mindset areato clean up is to stop
demonizing food categories.
The latest trend right now, orwhat's it really in right now is
that, carbs are the devil.
Truly carbs aren't evil.
They really help you fuel yourworkouts and recovery.
Really a healthy nutrition plandoes not involve completely
(11:10):
cutting out any food group.
Typically the best results comefrom balance, which looks like
eating plenty of protein to helppreserve and build muscle and
stabilize your blood sugar.
It involves high quality carbsand fats for energy and hormone
regulation, but also flexibilityso you don't feel restricted and
(11:31):
just want to run for the hillswhen you are, trying to figure
out what to eat.
If you are someone who feelslike you can't eat an apple or a
banana,'cause you've recentlydone keto or something you, you
might really be surprised justhow much progress you can make
if you just stop demonizing orcutting out complete food groups
and just focus on a reallyhealthy, balanced nutrition
(11:54):
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 tosabotage results.
Okay, so my last pitch for doinga spring clean spring cleaning
is, it really does matter.
There have been a lot of studieson this, and the bottom line is
(12:16):
a clean, organized space isgoing to help reduce decision
fatigue and really increase yourmotivation.
So studies show that clutteredmessy environments increase
stress and make it harder tofocus.
Now, I'm not saying that yourkitchen needs to look like
Martha Stewart's kitchen, oryour workout drawer needs to
look like.
(12:36):
Something from a home organizingshow, but just knowing where
things are and how to get tothem and that you don't have to
clear a bunch of junk to get toit can really can really free up
some space in your mind and inyour life for new habits.
Studies show a clean kitchenmakes you more likely to cook at
home instead of grabbingtakeout.
I know that's true for me.
If I come home to a messykitchen, I just wanna walk out
(12:59):
and not deal with it.
Clean, organized kitchen canmake prepping food in there
really enjoyable rather than aheadache.
That's another reason it's worthdoing some spring cleaning.
And then research shows thatorgani an organized workout
space removes excuses and you'resetting yourself up to win.
Personally, that's why I likegoing to the gym because I can
just show up and someone else isresponsible for the cleaning and
(13:21):
the organizing, and I can justfocus on my workout.
So.
All of these things matter whenit comes to actually getting
yourself to form new habits.
That, those are my ideas forspring cleaning your nutrition
and fitness habits.
As a recap number one, thinkabout cleaning out your workout
space.
Where you keep your clothes,your workout gear.
(13:43):
Throw out anything that's notworking for you anymore, and
maybe just organize the space alittle bit so it's pleasant for
you to look at and find thingsconsidering refreshing your
kitchen, I.
Time to ditch expired food,organize your meal prep tools,
stock up on good healthyproteins, and that, that will
really set you up for success inthe kitchen.
(14:05):
And then finally, think aboutresetting your mindset.
So out with any sort of notionof quick fixes and purge that
all or nothing thinking and youwill 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 yourmindset.
Maybe just set, the timer onyour watch or a timer in your
(14:28):
kitchen and just spend 30minutes or so cleaning it up
today and seeing what kind ofprogress you can make.
And if it helps you feel alittle less overwhelmed.
Like I said, we are stillenrolling for our pre spring
reset challenge.
It kicks off April 1st make sureyou reserve your spot if you
wanna join us for that.
Links will be in the show notes.
(14:48):
And so what you get with theSpring reset challenge is a 12
week structured training plan,personalized nutrition guidance.
You, you'll actually get anutrition 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.
(15:09):
You'll learn a lot about how toconstruct meals that are
balanced with all the differentmacronutrients, how to think
about work workout programmingfiguring out work cardio fits in
all of this.
So you'll learn a ton during thechallenge.
Like I said, spots are limited.
So check the link in the shownotes or shoot us a message to
get started.
And just remember that everysmall step that you take adds
(15:32):
up.
And spring is a wonderful timeto start a new and build some
new habits especially as we'rerolling into summer.
Let's get everything cleaned upand ready to go, and we'll see
you next time.
Thank you.
Bye-bye.
Hey everyone.
You've got Joe here.
Welcome back to the BoosterMetabolism after age 30.
Today we're gonna talk aboutspring cleaning and how spring
cleaning is not just for yourhouse.
I know, I feel like spring isthe perfect time to hit the
reset button.
We often think of springcleaning as, like washing your
windows and just doing a deepcleaning of your house.
(00:36):
But you can do that on yourfitness and nutrition habits
too.
And so we're doing this episodefor the people that are getting
ready to do our spring resetchallenge to get them geared up
and ready to go.
But today we're just generallygonna be talking about tidying
up your kitchen, your workoutgear.
Studies show that a cleanorganized environment actually
reduces stress and it improvesdecision making and increases
(00:59):
motivation.
So we know that in fitness andnutrition, that can make the
difference between staying ontrack and kind of throwing in
the towel because you constantlyfeel overwhelmed.
Like I said we're doing thispodcast for people who are
gearing up to do our springreset challenge, if you want to
know about that.
It's a challenge designed tohelp you take things to the next
(01:21):
level with your fitness andnutrition routines.
It's a 12 week program thatwe've designed to help you
optimize your fitness andnutrition habits.
Improve your body composition,meaning helping you get leaner
toner, stronger and fitter, helpyou train efficiently with a
structured custom workout plan.
Through nutrition.
We're gonna help you fuel yourbody for energy and strength and
(01:44):
also stay accountable to yourplan with weekly check-ins and
coaching calls.
So whether you're starting fromzero or like I said, ready to
just level up your habits thischallenge is for you.
But if you're not joining yourchallenge continue listening
today's episode because it willgive you all the tools you need
to really reset your environmentand your mindset for long-term
(02:06):
success with your fitness andnutrition goals.
So let's talk spring cleaningfor your fitness and nutrition
goal goals.
Okay.
The first area we're gonna talkabout is spring cleaning your
fitness space so that.
Is an important area because ifyour environment where you're
supposed to work out isn't setup for success it's going to be
(02:27):
much harder for you.
So the first thing I thinkthat's can be really helpful to
do is to declutter your workoutdrawer.
So I would, start by takingeverything out and only keeping
what fits and makes you feelgood.
Personally, I'm not a fan ofputting on sports brass.
It feels they feel like atorture device to me.
That would probably be the firstthing that I audited and just
(02:50):
made sure that all of my sportsbras were in good repair and and
that I really enjoyed wearingthem, that they fit well.
Stretched out, um, workouttights or tank tops or things
that have stains or, smell likeyou can't ever get the workout
out of them.
These are things that I woulddefinitely toss.
And then you wanna invest inquality supportive workout gear
(03:13):
because.
If you feel good in your workoutclothes, you're really more
likely to show up and work out.
I'm not going talking aboutgoing and spending a fortune at
Lulu or an expensive fitnessapparel shop, but just to make
sure that workout drawer doesn'toverwhelm you and everything in
there fits you and is somethingthat you would want to wear to
work out.
(03:34):
Okay.
The second place in your fitnessarea that I want you to take a
look at is your equipment.
This is a good time to look andmake sure that you have the
basics that you have resistancebands, dumbbells anything, a
bench, anything that you wouldneed to, get that workout in.
So if anything is broken or wornout or, just collecting dust,
(03:58):
it's time for it to go.
And this might be another areathat you consider upgrading.
Good investments can be thingslike adjustable dumbbells or
like a dumbbell tree.
Things like that can be reallyhelpful to have at home.
Workout bands like resistancebands or another thing that you
could consider.
Investing in.
And definitely if you don't havea bench, that's something that I
(04:20):
would consider investing in.
You can get a lot of thesethings on Facebook marketplace
because as we know especiallythis time of year because
people, who are gonna get inshape for or after the holidays
may be ready to sell all thatstuff now'cause they probably
haven't stuck to their goalsvery well.
That's where I check first whenI wanna make an upgrade to my
(04:40):
fitness equipment.
Okay.
And then the last thing that youcan do to spring clean your
fitness area or your equipmentis think about getting a nice
gym bag, especially if you go tothe gym and pack it with
essentials like a water bottle.
Definitely something you want topack the night before.
If you go to the gym in themorning, make sure it has your
(05:02):
headphones, like I said, a waterbottle.
Anything that you need at thegym to make your workout
effective.
And also again, what, whereveryour workout space is at home,
if that's where you workout,just make that sure that space
is inviting and a place that youwant to go, and that you can get
to and not have to spend thetime a bunch of time clearing it
(05:23):
out just to work out.
The other thing that you mightconsider doing this is something
I do is lay out your workoutclothes the night before.
So you aren't rummaging throughthat workout drawer in the
morning.
I sometimes, if I know it'sgonna be an early morning and I
might be susceptible to, notgetting to the gym.
I will often sleep in my workoutclothes so that all I have to do
(05:45):
is get up, brush my teeth andthen, get to the gym.
So maybe not something you wannado every night, but definitely
something that you can do toprime your environment for
making sure that morning workouthappens.
Okay, the next area we can thinkabout doing a spring clean and
is your kitchen.
So if your food environment is amess, odds are your nutrition
(06:09):
habits probably are too.
Doing a good spring clean ofyour kitchen can be really
useful.
If you are wanting to implementsome new nutrition habits.
Step one like with the workoutdrawer.
Get rid of anything that's old.
So check your pantry in yourfridge.
Get rid of any expired food.
If you've got leftover holidaytreats.
I know that probably soundscrazy, but sometimes that can
(06:31):
happen.
Get rid of it.
Just anything that's s lingeringaround that you haven't used.
Sauces, salsa.
Things like that, now is a goodtime to get rid of it.
And then the next thing you cando, or the next place space I
would look is the freezer and doa freezer purge.
If something has been in therefor a year or so, you're
(06:52):
probably not gonna eat it.
So toss it And freezer space canbe really valuable space when
you are getting ready to foodprep or you're going to go buy
something in bulk, like proteinor something like that.
So give your freezer a goodpurge too.
And that will give you lots ofspace to replace anything you
(07:12):
toss with really healthy fooditems.
So then the next thing or nextarea in your kitchen you might
wanna think about springcleaning is your Tupperware or
your food storage system.
Get rid of any mismatched lidsand also consider upgrading here
to a set of food containers thatmakes meal prep easier.
The next thing that you mightwant to invest in or purge the
(07:36):
old and get something new is agood set of measuring cups and
spoons.
And also a nice food scale canbe really helpful when you're
prepping food.
And there's no reason to havebratty measuring cups or
mismatched measuring cups andspoons.
These are relatively inexpensiveand they have really cute stuff
out at Target and on Amazon andanywhere else you can buy that
(07:57):
sort of thing.
I think that makes cookingeasier.
And if you're not digging aroundlooking for a teaspoon or this
size cup and you just know youhave a good set of tools, that
can be really helpful.
And then something that you canconsider adding to your pantry
are high quality proteins.
So we really like for you tohave a high quality protein
(08:18):
powder on hand.
First form and optimum nutritionare some of our favorite protein
powders, so you usually justwanna mix your protein powder
with milk or almond milk orwater and ice.
And then you have an easy veryaccessible serving a protein at
your hand.
So that's something we alwayslike to have in our kitchen.
(08:38):
With our challenge that we'redoing, if you're doing the
spring reset challenge with uswe do help you dial in your
nutrition and tell you exactlywhat to eat.
But I will tell you that havinga clean, organized kitchen is
step one to making thatnutrition plan work for you.
Okay.
And then the last area, I thinkthat it's worth thinking about,
(08:59):
spring cleaning is your mindset,and this might be the most
important area for you to springclean.
If we start off a overhaul ofour nutrition or fitness habits
or try to start a new.
Protocol with regard to fitnessand nutrition, but we are
holding on to old uninformedbeliefs.
It can really sabotage us.
(09:19):
So the first thing I think thatyou 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 whateverthe latest fat or trend is
always better to think about howyou can start building
sustainable habits.
(09:40):
Those good habits that youpractice consistently will
always get you more results andbeat extreme approaches, even if
you lose some weight.
Doing that fad diet, chances areyou will regain all of it.
And then some, it'll be so muchharder to lose weight the next
time.
You try to do that if it soundstoo good to be true, it probably
(10:00):
is.
Okay.
The next thing I recommend isthinking about where you are
having all or nothing thinking.
That honestly is the biggestsaboteur of success, and that
usually sounds oh gosh, I missedmy first week out of the work.
So now the whole week hasruined, or.
I had one off plan meal, somight as well just eat whatever
(10:24):
for the rest of the day or therest of the week.
So progress really does comefrom consistency, not
perfection.
No one is perfect, no one can doanything perfectly.
But if you just try to again, beconsistent with your habits and
have reasonable effective habitsto start with, that's where
you're really gonna see the bigchanges And, where you're gonna
(10:46):
really see the results that youwanna see.
And then the last mindset areato clean up is to stop
demonizing food categories.
The latest trend right now, orwhat's it really in right now is
that, carbs are the devil.
Truly carbs aren't evil.
They really help you fuel yourworkouts and recovery.
Really a healthy nutrition plandoes not involve completely
(11:10):
cutting out any food group.
Typically the best results comefrom balance, which looks like
eating plenty of protein to helppreserve and build muscle and
stabilize your blood sugar.
It involves high quality carbsand fats for energy and hormone
regulation, but also flexibilityso you don't feel restricted and
(11:31):
just want to run for the hillswhen you are, trying to figure
out what to eat.
If you are someone who feelslike you can't eat an apple or a
banana,'cause you've recentlydone keto or something you, you
might really be surprised justhow much progress you can make
if you just stop demonizing orcutting out complete food groups
and just focus on a reallyhealthy, balanced nutrition
(11:54):
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 tosabotage results.
Okay, so my last pitch for doinga spring clean spring cleaning
is, it really does matter.
There have been a lot of studieson this, and the bottom line is
(12:16):
a clean, organized space isgoing to help reduce decision
fatigue and really increase yourmotivation.
So studies show that clutteredmessy environments increase
stress and make it harder tofocus.
Now, I'm not saying that yourkitchen needs to look like
Martha Stewart's kitchen, oryour workout drawer needs to
look like.
(12:36):
Something from a home organizingshow, but just knowing where
things are and how to get tothem and that you don't have to
clear a bunch of junk to get toit can really can really free up
some space in your mind and inyour life for new habits.
Studies show a clean kitchenmakes you more likely to cook at
home instead of grabbingtakeout.
I know that's true for me.
If I come home to a messykitchen, I just wanna walk out
(12:59):
and not deal with it.
Clean, organized kitchen canmake prepping food in there
really enjoyable rather than aheadache.
That's another reason it's worthdoing some spring cleaning.
And then research shows thatorgani an organized workout
space removes excuses and you'resetting yourself up to win.
Personally, that's why I likegoing to the gym because I can
just show up and someone else isresponsible for the cleaning and
(13:21):
the organizing, and I can justfocus on my workout.
So.
All of these things matter whenit comes to actually getting
yourself to form new habits.
That, those are my ideas forspring cleaning your nutrition
and fitness habits.
As a recap number one, thinkabout cleaning out your workout
space.
Where you keep your clothes,your workout gear.
(13:43):
Throw out anything that's notworking for you anymore, and
maybe just organize the space alittle bit so it's pleasant for
you to look at and find thingsconsidering refreshing your
kitchen, I.
Time to ditch expired food,organize your meal prep tools,
stock up on good healthyproteins, and that, that will
really set you up for success inthe kitchen.
(14:05):
And then finally, think aboutresetting your mindset.
So out with any sort of notionof quick fixes and purge that
all or nothing thinking and youwill 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 yourmindset.
Maybe just set, the timer onyour watch or a timer in your
(14:28):
kitchen and just spend 30minutes or so cleaning it up
today and seeing what kind ofprogress you can make.
And if it helps you feel alittle less overwhelmed.
Like I said, we are stillenrolling for our pre spring
reset challenge.
It kicks off April 1st make sureyou reserve your spot if you
wanna join us for that.
Links will be in the show notes.
(14:48):
And so what you get with theSpring reset challenge is a 12
week structured training plan,personalized nutrition guidance.
You, you'll actually get anutrition 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.
(15:09):
You'll learn a lot about how toconstruct meals that are
balanced with all the differentmacronutrients, how to think
about work workout programmingfiguring out work cardio fits in
all of this.
So you'll learn a ton during thechallenge.
Like I said, spots are limited.
So check the link in the shownotes or shoot us a message to
get started.
And just remember that everysmall step that you take adds
(15:32):
up.
And spring is a wonderful timeto start a new and build some
new habits especially as we'rerolling into summer.
Let's get everything cleaned upand ready to go, and we'll see
you next time.
Thank you.
Bye-bye.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!