Spring Clean Your Fitness Routine: Tips to Refresh Your Fitness Goals

As we shake off the chill of winter and welcome the warm embrace of spring, there’s no better time to rejuvenate your fitness routine! The season of renewal and growth offers the perfect opportunity to realign your fitness goals and find a gym to support your needs.

EōS can be a great partner in your renewed fitness journey. With a wide variety of amenities available at each location, you’ll find support to achieve your fitness goals, no matter what. From evaluating and updating your current fitness routine to modifying your nutrition plan, below are a few tools to help you refresh your approach to health and fitness.

What You Will Learn:

Estimated reading time: 15 minutes


Spring Forward with SMART Goals: Reflect for Success

Reflecting on past activities you’ve enjoyed and thinking about areas you want to improve will help you define your SMART fitness goals. Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals can transform your spring fitness aspirations into reality. Whether you aim to increase your running distance, add strength training to your routine or maintain a consistent workout schedule, SMART goals provide the clarity and direction needed for success. Below are three examples of SMART goals.

Goal: Run a 5K race.
Specific: Run a 5K race in under 25 minutes.
Measurable: Complete the race in under 25 minutes.
Achievable: Incrementally improve running speed through regular training.
Relevant: Enhance cardiovascular endurance and overall fitness.
Time-bound: Aim to achieve this goal within the next 3 months.

Goal: Gain muscle mass.
Specific: Increase muscle mass by 5% within 6 months.
Measurable: Increase muscle mass by 5% through regular strength training.
Achievable: Follow a structured strength training program and maintain a balanced diet.
Relevant: Improve overall strength, physique and metabolism.
Time-bound: Aim to achieve this goal within the next 6 months.

Goal: Attend yoga classes.
Specific: Attend yoga classes twice a week for stress reduction.
Measurable: Commit to attending classes twice a week.
Achievable: Schedule yoga sessions into a weekly routine and prioritize self-care.
Relevant: Reduce stress levels and improve flexibility and mindfulness.
Time-bound: Maintain this routine for at least 3 months to evaluate its effectiveness.


SPRUCE Up Your Workouts: Incorporate a New Routine

Revitalize your workout routine by adding new and refreshing activities to keep things exciting and fun. By incorporating something new, you can ensure that your fitness journey stays dynamic, prevents you from plateauing and supports the longevity of your fitness journey.

Embrace the Outdoors

With the start of warmer weather, it’s the perfect time to take your workouts outdoors. Hiking, biking and exercising outdoors provide the benefit of increasing your connection to nature and exposure to sunlight to boost your Vitamin D levels and improve your mood. The Backyard, EōS’ outdoor workout area, offers an array of amenities, such as strength training equipment and functional fitness options, allowing you to enjoy the fresh air while staying on track with your fitness goals.

Discover New Classes

Incorporating workout classes into your fitness routine can help change things up. They provide opportunities to try new exercises and techniques with added support from your peers. EōS has various classes designed to keep your workout from plateauing. From high-energy cardio sessions to calming yoga classes, there’s something for everyone looking to add variety to their fitness journey. Discover all EōS Group Fitness Classes.

Explore Fitness Trends

Continue working towards your fitness goals by incorporating fitness trends focused on holistic well-being. Prioritizing full-body fitness will help prevent injuries and support your health and fitness journey in the long term. Discover more 2024 fitness trends to try this spring.


Embrace the Blooming Season: Enhance Your Nutrition for a Fresh Start!

Incorporating seasonal produce adds variety to your diet and boosts your intake of essential vitamins, minerals and antioxidants. By choosing seasonal produce, you’re not just treating your taste buds to the freshest flavors but also supporting your body’s nutritional needs. Plus, seasonal eating encourages a more sustainable lifestyle involving less processed food. Embrace the spring bounty to add color, flavor and a nutritional punch to your meals, making each dish a celebration of the season’s best.

Spring Meal Ideas

Refreshing meals are perfect for the season. Think vibrant salads with strawberry and arugula, fresh smoothies with blueberries and pineapple and grilled vegetables such as artichokes and broccoli to make the most of what spring offers. Below are three simple recipes you can create with fresh springtime produce or discover more delicious recipes from Betr.


Ingredients Instructions
  • 1 lb chicken breast Boneless, skinless.
  • 6 tbsp fresh lemon juice
  • 3 cloves garlic Minced.
  • himalayan pink sea salt to taste
  • ground black pepper
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • 1 ½ cups low-sodium organic chicken broth
  • 12-15 stalks asparagus
  • 1 cup fresh snow peas
  1. Cut chicken breasts into fourths.
  2. Mix lemon juice, garlic, salt, pepper, rosemary, and thyme.
  3. Combine chicken and marinade mixture in the refrigerator for at least 30 minutes – overnight is best.
  4. Remove chicken from marinade (reserve marinade) and cook in a heavy skillet on high heat for 1 minute per side.
  5. Lower heat to medium, add marinade and chicken broth and continue to cook for about 20 minutes, turning occasionally. Add more broth if necessary to keep it from drying out.
  6. Add asparagus and snow peas and cook 3 more minutes or until done.


Ingredients Instructions
  • 1 banana, fresh or frozen
  • 1/2 cup blueberries or strawberries
  • 1/4 cup plain greek yogurt
  • 1 tbsp almond butter
  • 1/2 cup almond milk
  1. Place all ingredients in a blender; process until smooth.
  2. Pour and enjoy!



Ingredients Instructions
  • 16 oz unsweetened almond milk (Substitute coconut or soy milk)
  • ½ tsp almond extract
  • 1 cup fresh strawberries (Hulled)
  • ½ tsp vanilla extract
  • 1 dash of ground cinnamon
  • 1 tbsp chia seeds (Optional – for extra protein)
  1. Place all ingredients in a blender and process until smooth.
  2. Pour and enjoy!


Adjust Your Hydration

Adjusting your water intake is crucial as temperatures rise and your activity levels increase. Staying hydrated supports overall health, enhances your fitness performance and keeps your body running smoothly.

Nurture Your Growth: Stay Accountable & Motivated This Spring!

Seize the opportunity to nurture your growth and thrive in this season of renewal. Keep yourself accountable through Spring and beyond with the simple tips below.

Find a Workout Buddy

Partnering with a friend or family member can significantly boost your motivation and commitment to your fitness goals. Sharing the journey makes the process more fun and rewarding. A great gym buddy encourages a positive and supportive environment of encouragement and accountability. While also pushing you to stay on track with your goals through the ups and downs of your exercise journey.

Track Your Progress

Documenting your workouts and achievements with SMART goals is a powerful way to measure your fitness journey’s progress. Having specific measurements to track against allows you to see incremental advancements in the time frame you set for yourself. Whether through a fitness app, pen and paper or a spreadsheet, this documentation serves as motivation to continue moving forward!

Celebrate Every Win

Recognizing and celebrating your successes is crucial, no matter how small. Taking a moment to be proud of yourself for going to the gym, the number of days you planned for, trying something new or setting a personal record are all reasons to celebrate! It reinforces positive behavior and motivates you to continue striving towards your goals.


Embrace the Season of Change with EōS

Spring is a time for new beginnings and there’s no better moment to refresh your fitness routine. EōS Fitness supports you with cutting-edge equipment, a wide variety of Group Fitness Classes and ample space to explore new workouts and challenge yourself. By renewing your approach to fitness this spring, you’ll set the stage for a healthier, more active lifestyle.

Ready to jumpstart your spring fitness journey?

Sign up for an EōS Membership today or take advantage of the 7-Day Free Pass. With the right resources, community support and a bit of motivation, there’s no limit to what you can achieve this season.


My EōS Fitness: Casselberry - S US Hwy 17-92 / Semoran Blvd