It’s time to revitalize your fitness routine and push past your limits. As a fitness enthusiast, you know the power of consistent effort, but even the most dedicated can fall into comfortable patterns. This month, let’s break those habits and ignite your passion with new challenges.

Revamp Your Routine:
Don’t let your workouts become monotonous. Introduce variety by exploring new disciplines. If you’re a dedicated runner, try a spin class or a HIIT workout. If you’re a weightlifting pro, delve into the flexibility and core strength of yoga or Pilates. Cross-training not only prevents plateaus but also enhances overall fitness.
Intensity is key. Increase the weight you lift, shorten your rest periods, or add high-intensity intervals to your cardio sessions. Shift your workout timing, opting for an evening session if you’re a morning person, or vice versa. And venture outdoors! Trade your usual gym setting for a scenic trail or park.

Set Ambitious Goals:
March is ideal for setting new, challenging goals. Sign up for a local race or fitness event. The anticipation and preparation will fuel your motivation. Aim for personal records, whether it’s a faster mile time or a heavier lift. Challenge yourself to learn a new skill, like a handstand or a complex yoga pose.

Embrace the Unfamiliar:
Step outside your comfort zone by joining a group fitness class. Explore the dynamic energy of CrossFit, the intensity of kickboxing, or the exhilaration of rock climbing. Consider trying a new sport, like swimming or tennis. Or, invest in a personal trainer who can introduce you to new techniques and push you beyond your perceived limits.

Prioritize Recovery and Mindset:
Fitness isn’t just about pushing your physical limits; it’s also about nurturing your mental and emotional well-being. Incorporate active recovery into your routine, using foam rolling and stretching to alleviate muscle soreness. Practice mindfulness through meditation or deep breathing to manage stress and enhance focus. Visualize your success, boosting your confidence and motivation. Find an accountability partner or join a fitness community for added support.

Seize the Day
With increasing daylight, seize the opportunity for longer outdoor workouts. Explore new trails and parks, and prepare for upcoming outdoor activities like hiking and biking. Spring clean your fitness routine, evaluating your current practices and identifying areas for improvement.

Key Principles for Success:
Start small, focusing on one or two challenges at a time. Be patient, as adapting to new routines takes time. Listen to your body, avoiding overexertion, especially when trying new activities. Most importantly, have fun! Fitness should be enjoyable. Find activities that ignite your passion and keep you motivated.

Embrace the challenge, step outside your comfort zone, and discover new levels of fitness and personal growth. And be sure and laugh along the way.

Daily: Create Anchors and Routines
Success begins with the day-to-day. Instead of asking, “When will I work out today?”, decide ahead of time. Pick a consistent anchor for your workout:
Morning movers:Exercise right after waking up, before the day gets busy.
Lunch breakers:Use part of your lunch hour for a brisk walk or quick strength session.
Evening energizers:Schedule exercise right after work to relieve stress and transition into your evening.
Lay out your workout clothes the night before, pack a gym bag, or set up your mat and water bottle at home. Small actions signal your brain that the workout is part of your routine, not an optional add-on.

Weekly: Treat Workouts Like Appointments
At the start of every week, map out your exercise sessions just as you would meetings, errands, or social events. Write them into your calendar, set phone reminders, and commit to them like appointments with your future self. A weekly plan gives you balance and structure:
3–4 strength or cardio sessions
2 lighter recovery days (walking, yoga, stretching)
1 full rest day
By spreading workouts across the week, you prevent burnout while ensuring steady progress. If something unexpected pops up, reschedule instead of skipping—think of it like moving a meeting, not canceling one.

Monthly: Look at the Big Picture
Zooming out to a monthly perspective allows you to track consistency, adapt goals, and stay motivated. At the start of each month:
Review last month’s progress:How many workouts did you complete? Which days or times worked best?
Plan around life events:Vacations, work deadlines, or family obligations are easier to navigate if you anticipate them.
Set one or two realistic fitness goals:Examples could be jogging a certain distance, lifting a new weight, or mastering a yoga pose.
This big-picture approach keeps you connected to your why—the deeper motivation behind your workouts—and prevents discouragement from day-to-day hiccups.

Bonus Tips for Sticking With It
Accountability:Partner with a friend, hire a coach, or join a class. Knowing someone else expects you to show up increases follow-through.
Flexibility:If you miss a session, don’t quit—adjust. Ten minutes of movement is always better than zero.
Reward progress:Celebrate milestones with healthy rewards—new gear, a massage, or simply recognition of your hard work.

The Takeaway
Consistency doesn’t come from motivation alone—it comes from structure. By intentionally planning your days, weeks, and months, you remove the guesswork and excuses. Your workouts become a natural part of life, not an afterthought. Set your schedule, honor it, and watch your fitness goals become reality.

Gone are the days of negotiating crowded gym floors and battling the monotony of treadmill runs. Summer means swapping the sterile environment of the gym for the invigorating embrace of nature. Cyclists envision endless miles on scenic routes, their lungs filling with fresh air instead of recycled AC. Runners eagerly anticipate the soft give of trails underfoot, the rustle of leaves replacing the rhythmic hum of a machine. Swimmers dream of open water, trading chlorinated lanes for the expansive blue of lakes and oceans.

But it’s more than just a change of scenery. Summer signifies an expansion of possibilities. Group fitness classes move outdoors, transforming parks into dynamic studios. Paddleboarding, kayaking, and hiking become not just leisure activities, but integral parts of a well-rounded fitness regimen. The longer daylight hours mean more time to pursue passions, to squeeze in an extra session before or after work, to truly live an active lifestyle without feeling rushed.

There’s also the undeniable psychological boost. The sunshine itself is a natural mood enhancer, making every workout feel more exhilarating. The vibrant colors of nature, the gentle breeze, the sounds of birdsong – all contribute to a sensory experience that rejuvenates both body and mind. It’s a season of vibrant energy, of shedding layers both literally and figuratively, and embracing a freedom that only the summer months can truly offer. For the fitness enthusiast, summer isn’t just coming; it’s already here, and the anticipation of all it promises is a workout in itself.

To truly savor the summer workout season, here are four tips:

• Embrace Early Mornings or Late Evenings: Beat the peak heat by scheduling your workouts during the cooler parts of the day. A sunrise run or a sunset paddle can be incredibly refreshing and offer stunning views.
• Hydrate, Hydrate, Hydrate: Increased temperatures mean increased sweat. Make sure you’re consistently drinking water throughout the day, not just during your workout, to prevent dehydration and maintain performance. Consider electrolyte-rich drinks for longer or more intense sessions.
• Explore New Activities: Summer is the perfect time to try something different. Whether it’s stand-up paddleboarding, outdoor yoga, trail running, or even just long walks in a new park, stepping outside your usual routine can reignite your motivation and make fitness feel like an adventure.
• Prioritize Sun Protection: Don’t let a sunburn derail your plans. Apply broad-spectrum sunscreen with an SPF of 30 or higher at least 15 minutes before heading out. Wear a hat and sunglasses, and consider lightweight, moisture-wicking clothing that offers UV protection.

Common sense tells us our natural environment can influence our physical activity. We are more active in the spring than we are in the winter. Now that spring is upon us you can take advantage of longer days and a little warmer weather. Everyday won’t be outdoorsy but there will be nicer days you can take advantage of.

Spring is about growth and rejuvenation. It is a time to start things over and rethink your plans. Frequently changing your workout program helps you keep making gains and not hitting plateaus. Look at your fitness routines and identify areas you might want to change.

Take thing outside. Days are a little warmer and longer. Find a nice day and take on some activities outdoors. Walk, jog, hike or bike – it all adds more activity to your day. Change your venues and try new places to workout.

Change your workout routine. Routines are great. We tweak our routines to make them work for us and we know we can keep getting results. However, routines can also get dull and boring. Change up your routines and add some new activities. Look for new things to add and spice up your workouts.

Get out of your comfort zone. What have you been wanting to try but you never do? Maybe there’s a particular gym you’ve always wanted to try or a new athletic club that opened in your neighborhood. Maybe you’ve been wanting to stretch more but keep putting it off. Whatever gets you out of your comfort zone and pushes you in the right direction is an awesome way to create change.

Get into the spirit of spring and challenge yourself with new things. You’ll be glad you did!

❤️❤️❤️

With love,
 
Dana Perri

Dress for dry and not just warm
There’s nothing more miserable than getting soaked outside while you’re trying to get some exercise in. Cold and wet doesn’t make for a great workout. Getting wet is the quickest way to lose body heat. Letting wet fabric get on the skin pulls the heat right out of you. Polyester, nylon, and polypropylene are sweat-wicking fabrics designed to stay dry. Add an outer shell of clothing to keep warm air next to your body.

Protect the fingers and toes
Cold weather can make the fingers, toes, ears and nose cold almost immediately. Your core takes most of the blood leaving little for the extremities. Cold can set in quickly. Wear gloves for the fingers and a head band for the ears. Consider your footwear and socks when exercising outside. It is not just the cold and wet, it’s also the traction. Snow and ice can be treacherous and rain can create incredibly slippery surfaces.

Warm-up longer
Cold, wet weather requires a longer warm-up. It is important to increase the blood flow and temperature in the muscles to improve movement and decrease the risk of injuries. Be mindful of how long you take to start your warm-up. The longer you’re outside in cold or wet weather the longer you need to warm-up. Make sure you are limber and breaking a little sweat before you get to your workout. Your body will thank you with an injury free workout.

Enjoy your outdoor workouts in the late winter but make sure you’re prepared. We love the variety of outdoor exercise, but manage the risk. Be prepared and stay healthy! ❤️❤️❤️

With love,

Dana Perri

Do you think of yourself as an athlete?  If you are exercising and working on your fitness you are an athlete. The Urban Dictionary says an athlete is “an individual who participates in sports. Characterized by dedication, focus, intelligence and work ethic.” Working out regularly, learning to eat better and striving to become more fit makes you an athlete.

Your identity is a critical part of your fitness. Identity is more than just “who am I.” Identity is also your ideologies and biases. It’s your ideas and relationships. It’s the work you do and the families you belong to. It’s how the world sees you and how you see the world.

Your identity can include “athlete.” The question is “How much of an athlete do you want to be?”

There’s a little actor in all of us. We all pretend occasionally. What kid didn’t pretend to be sick to get out of going to school? Some people take up acting as a hobby. There are thousands and thousands of actors participating in local theater productions. Some people make some money doing commercials bit parts in local and regional television. A small percentage percent strive to be a professional actor and make a living. A minute percentage of people become a success in Hollywood.

Being an athlete follows a similar arc. There are millions of athletes in the gyms and fitness centers every day. Some athletes compete in Crossfit or Spartan events. A very small percentage of athletes make a living at sports or reach Major League Baseball.

Being an athlete at the gym level is a very different identity from “couch potato” or “sedentary individual.” Being an athlete creates priorities.  You focus on workouts, nutrition, health and well-being. You are concerned with recovery, hydration and caloric intake. You have goals, dreams and desires. You are never really satisfied with where you are and that’s ok. It’s good to be hungry and drive to achieve more.

Being an athlete is about your identity. It is about who you are and what you want to achieve. It is about how you think of yourself. Some people say you’re not an athlete unless you compete in sports. We all compete with ourselves. Some choose to continually improve and become a better athlete. They get stronger and leaner. They learn new skills and tactics to improve with age. They learn to recuperate and manage stress and injuries. Fitness is earned and every day is a competition.

Find your inner athlete. Put “athlete” in your list of identities along with “daughter” and “son” and “mother” and “father.” Give yourself permission to take care yourself. Put your needs at the top of the list and work on your athleticism. Think like an athlete. Dress like an athlete. Be an athlete.

Have you noticed how a free hour in your day just disappears? If you are lucky enough to get a free afternoon it will just disappear too. We are all busy. If our schedules open, there is just more things to get done.

It takes a lot of work to get kids back to school. They need clothes and supplies. They spend more time with their friends, and you are the transportation. And you must get the family vacation done well before school starts and that takes planning.

When your kids are back in school, things are hectic before school starts each day. Morning routines and afternoon routines form, and you are going to be in the thick of it. Your personal time is going to be crimped and you need to protect it.

Scheduling a workout is an essential activity. It is too easy to get off track because you are so busy. Workout consistency is important to getting healthy and safe results. In fact, consistency is one of the most important aspects of your workout routine. Results are dependent on making your fitness a priority.  If you are missing workouts your body does not get the chance to adapt to the work and stress of fitness that creates results.

We know people who schedule their workouts and put the “appointment” in their calendar have better attendance than people who wing it. They tend to be very committed to their workout because they know what it takes to make a workout day in and day out.

Getting to the gym or making your workout at home is a matter of priorities. You decide to make fitness a priority versus the other priorities of your life. If you do not prioritize fitness appropriately it can make workout consistency a challenge. You do not have time for everything.

If you find free time because the kids are back to school, use some of this time for your workouts. Take the best part of the day for your workout. Pick the time when you are the most rested, well fed and motivated for a great workout. Make it the best time for you.

It helps to keep yourself very organized. Try not to let things creep into your schedule. There are many things in and around your life you can organize to keep yourself efficient. Schedule other things that take up your time. Your sleep schedule, for example, is something that can affect your workout schedule. You spend one-third of your life sleeping.

When people impede on your time sometimes you have to say “no.” Saying no helps you stick to your schedule. Stick with your priorities and know when to say no so you can make your workouts a number one priority.

We have all grown up thinking donuts, cake, candy, and ice cream are treats we love but make us fat. These foods are all carbohydrates. Carbohydrates are also apples, oranges, green beans, and pistachio nuts. If you demonize carbohydrates, you are including a lot of essential foods in your diet.

A healthy diet must include carbohydrates. Carbs provide energy for the body. They power your heart and brain. They fuel anaerobic activity like weightlifting. Carbs help with energy recovery by replenishing carbohydrate stores. Trying to eat low carbs or zero carbs will lower your overall energy and health. If you do not get enough carbohydrates the level of sugar in your blood drops below a healthy range and you may get hypoglycemia. Its symptoms are hunger, dizziness, shakiness, confusion, and weakness. Eventually your body will start burning muscle for energy. Your body will not let you go exceptionally long with no carbohydrates.

Zero carbs or very low carb diets are not sustainable. It is better to deal with facts. Eating carbohydrates does not make you fat. Eating too many calories makes you fat. If you consume more calories than your body can burn the excess is stored as fat. It does not matter if you are overconsuming carb calories, fat calories or protein calories. Too many calories create weight gain.

Remember the saying, “Everything in moderation.” Carbohydrates need to be eaten in moderation. Especially the carbohydrates made primarily with processed sugar. Processed sugar foods have little nutritional value. A large banana has 120 calories and is high in potassium, Vitamin B6, Vitamin C, Magnesium, Copper, Manganese, and Fiber. Candy and sweets are empty calories with little to no nutritional value. You get the same amount of energy from a banana or a candy bar though. Your body does not care about what kind of energy it is. It all gets broken down and put somewhere.

Everything in moderation means eating the right type and amount of carbohydrates 80% to 90% of the time. For a daily diet of 2,000 calories per day, between 225 and 325 grams is recommended. Eating 100 to 150 grams per day is very low. Eating 400 to 500 grams per day is very high. Figure out the right range of carbohydrates for you to lose weight, maintain or gain weight depending on your needs. Do not remove carbohydrates from your diet. Eat them in a moderate range. Limit your carbs coming from processed sugar and eat more healthy fruits and vegetables.

Including rice in your diet is not going to make you fat. One cup of cooked white rice contains nearly 200 calories with 41 grams of carbohydrate. This is not going to make you fat. What increases fat is eating 3,000 calories when your body requires 2,500 calories.

Fact 1. If you eat more calories than you burn you store the excess as fat. You gain weight.

There is no getting around this fact. If you want to lose weight you need to eat less calories. Conversely, if you want to gain weight you need to eat more calories. For losing or gaining weight from a calories perspective it does not matter when you eat. Three square meals a day or 3 smaller meals with a snack in between. It is all the same. Calories in and calories out.

Protein, fat, and carbohydrates have different roles in the body. Protein is broken down to amino acids and used to build muscle make other proteins vital to the body. Carbohydrates are broken down to glucose and supply energy to the body’s cells. Fat is broken down to fatty acids for cell linings, hormones and long-term energy stored in fat cells. The amount of food you eat, your total calories, consist of a ratio of protein, carbohydrates, and fat.

Fact 2. The macronutrient ratio you need is unique to you and your lifestyle.

Recommended ranges for macronutrients are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein. What are the right ratios for you? That is important for you to figure out. A diet with 45% carbs, 20% fat and 35% protein is very different than a diet with 60% carbs, 20% fat and 20% protein. Take your time and figure out what ratio of macronutrients works best for you.

Fact 3. The type of foods you eat will determine your macronutrient ratio.

Your food selection will have a lot to do with your macronutrients and the calories you consume. Everything you eat is broken down to a protein, fat, and carbohydrate. If your diet is high in processed sugars and fatty foods, you are going to have a diet high in carbs and fat and low in protein. If you like eating cheeseburgers and steaks, you are going to have a diet high in protein and fat. Look at the type of foods you are eating and the macronutrient ratio you need. Change your food selection to get to the right ratio of macronutrients and daily calorie level that works for you.

Fact 4. How often you need to eat is entirely up to you.

There are no hard and fast facts saying 6 small meals a day are better than 3 larger meals. Your appetite and your weight stability have a lot to do with your outcome. If you are a big eater and your weight fluctuates up and down eating more often may be promoting overeating. Conversely, if you are an athlete and you need the calories eating 6 times a day may work for you.

Work on Facts 1, 2, and 3 first then figure out Fact 4.

Tracking your fitness level is more important now that home workouts are a mainstay. Assessing your fitness level can show if you are moving in the right direction with your home workouts or if you need to retool. You do not have ready access to the equipment and space you do at the fitness center or athletic club. First though, your workouts need to be consistent. It can be challenging to get more fit if you are not working out enough.

Use basic exercises to test your fitness and see if you are improving. It is easy to do and easy to track. It can tell you if you are heading in the right direction.

Push-ups: How many push-ups can you do? Push-ups are one of the first exercises we all learned. See how many push-ups you can do and set this number as your baseline. If you can do 10 pushups today, that is your baseline. Test yourself again in a month. If you do 11 push-ups, then you are improving. You can do a modified push-up on your knees if you need to.

Plank: How long can you hold a plank with good form before your form fails? Planks are a great exercise for determining overall core strength.  Use a modified push-up position with your forearms resting on the floor and your elbows bent at 90 degrees. Your elbows are directly beneath your shoulders. Your weight is supported on your elbows and toes. Your hips are in line with your body. Your butt isn’t higher or lower. Use a watch to time yourself.  If your hips rise or sag or you drop to one knee your time is up. Record your baseline time and test yourself again in a month.

Wall Sit: The wall sit will test your lower body strength. Lean your back against a wall. Slide your back down the wall until your thighs are parallel with the floor. You will look like you are sitting in an invisible chair. Hold the position if you can while timing yourself. Record your baseline.

Resting Heart Rate: Your resting heart rate is a good indicator of your cardiovascular fitness. Athletes can have resting heart rates as low as 40 beats a minute. A heart rate of 80 to 100 is high but within an acceptable range. Take your heart rate in the morning. Place to fingers on your neck below the jawline. Find the carotid artery in your neck.  You will feel your heartbeat. Count the number of beats for one minute. Record your total.

Test Yourself Monthly: Try testing yourself monthly to see if your home workouts are going in the right direction. Use the baselines you’ve recorded and test yourself after the first month. See if you are improving or declining. If you are declining, modify your exercise for better results.