An Expert’s Guide to Spring Cleaning Your Body and Wellness Routine

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.”

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.

Hydrate

“You know the saying, ‘April showers bring May flowers?’ Well, the same thing goes for us humans, too,” says Freyre. 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.

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.

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.”

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!”

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.”

Implement 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.”

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.”

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.

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).

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.

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.”

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.

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.

Spring clean your workout clothes and equipment

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.”