Get Fit for Spring

At Holmes Place premium fitness clubs, we support you in achieving your fitness and health goals. Try out new sports in group classes or power through on our top-equipped gym floors.

How do I get fit for spring?

During winter, the inner couch potato often had an easy time. Cold, wetness, and darkness are not particularly convincing arguments for outdoor sports. And the allure of the home sofa is much stronger. So, to avoid spring fatigue with the arrival of spring, it's time to get active.

Go outside as often as possible. If you haven't done any exercise for a while, start small: perhaps with a brisk walk or a bike ride - several times a week. Once you feel comfortable, you can step it up and go for a run. Ideally, aim to move for about 30 minutes three times a week.

It doesn't matter what sport you do - the main thing is that you really enjoy it. You can also combine several sports: run twice a week, do weight training once, HIIT, Hula-Hoop, Zumba, or Pilates... If you're unsure, just try out different sports.

What do I want to achieve?

Set goals! Maybe you want to lose weight or participate in a fun run? Write down the goal and formulate it as precisely as possible: "I will lose five kilos by May 15th." Or: "I will participate in the zoo run on June 20th and run seven kilometers." This way, you'll be much more motivated to be active and more likely to stick with it.

Schedule fixed training times

It's also important to schedule fixed times for training. For example, always on Mondays, Wednesdays, and Fridays at 5 p.m. Write the times in your calendar. It's even more motivating if you arrange to meet a friend or colleague. Not only because it's more fun together, but also because you're less likely to cancel a commitment just because you don't feel like exercising.

If you train alone, you can increase your motivation with music. Choose rhythms that you really like and get started.

By the way, a fitness tracker can also help you. These watches measure your daily steps and motivate you to aim for at least the same number of steps the next day. Experts recommend taking between 6,000 and 10,000 steps a day. To lose weight, it should even be 13,000 steps.

Spring nutrition

Spring is also a good time to pay more attention to your diet. Reduce fatty and heavy foods, as they can make you feel tired. Eat meat in moderation (maximum 300 to 600 grams per week). Treat yourself to fish once or twice a week and eat plenty of colorful vegetables, as they provide you with many minerals and vitamins: chicory, lamb's lettuce, kale, lettuce, Swiss chard, carrots, bell peppers, leeks, radishes, turnips, Brussels sprouts, beets, arugula, spinach, white cabbage, and onions are available locally grown, and with some luck, you may already get local wild herbs like wild garlic. Sprouts are also recommended because they are rich in minerals and trace elements - and you can easily grow them yourself. Tip: You can find seasonal calendars online to help you choose your vegetables.

It's also very important to drink plenty of fluids. 1.5 liters per day are recommended - in dry air, during intense physical activity, and in very warm weather, the need may be significantly higher.

If you want personalized nutrition and exercise recommendations, talk to the coaches at Holmes Place clubs. They'll not only help you get fit for spring but also help you achieve your fitness goals.