Time for a Change: 9 Fresh Self-Care Tips to Put a Spring in your Step and Boost your Vitality

Self-Care: 9 Fresh Tips to Boost Your Vitality This Spring

Is it time to spring forward into a new you? Right now, everything is changing…the time, the moon cycle and the seasons. Are you in tune with this shift toward springtime and renewal or do you still feel winter in your bones?

Are you experiencing low energy, mental fog, aches and pains, weight gain, digestive issues or have you just lost that lovin’ feelin’? These are indications that it is time for a change. It’s time to put a spring in your step and boost your vitality! Here are a few fresh tips to help you make a positive change and feel like yourself again.

1. Start with relaxation

If you want to boost your energy, first you need to relax. Although it may seem counterintuitive, consider how you feel after a good night’s sleep. You feel refreshed and ready to start your day. Relaxation offers us the same benefits, but since you are awake it also increases self-awareness.

Start with practices that allow you to be calm and to be still and to feel like you are safe. A few daily minutes of guided relaxation, coherent breathing, meditation or restorative yoga will down-regulate your nervous system and open you up to being able to notice and listen to what your body is telling you. These practices will cue your body to rest, repair and digest so healing may begin.

Relaxation is your foundation.

Stress is a drain on your energy. When you practice techniques that help you to reduce it, you are in a much better place to start refueling yourself with what you put in. It’s a foundation of wellness that you can build upon and that will support you. When your body releases stress and feels grounded you also quiet the mind and sleep better. So, start by giving yourself a little TLC.

2. Get a fresh perspective and evaluate your needs

This relaxed place is the ideal terrain from which to tap into your inner wisdom and evaluate where you are now versus where you want to be.

No matter where you find yourself on your self-care journey, it’s always good to take time to pause and see where you’re at and what your current needs are.

Over time your needs can change. What worked for you in your twenties might not be the best fit for you now. Adopt beginner’s mind. Get a fresh perspective.

3. Spring into action with realistic goals

If you’re not sure where to start, don’t worry. The most important thing to do is just start! Taking action is key. Small steps over time add up and will take you a lot further down the path to health and increased vitality than big leaps.

Setting achievable goals and taking consistent action will bring you success and that will make you feel proud of your accomplishments and motivate you to do more. You can always set new goals.

Use the power of visualization

Try imagining what your ideal future self looks like, what they act like, what they do and how they feel? Use a personal mantra to anchor that future self into the now. For instance, if you want to release self-doubt then your personal mantra could be I AM CONFIDENT.

Another fun way to keep you focused on your goals is to create a vision board with a collage of images that tell the story of the new you.

Energy flows where attention goes and spring is the perfect time to plant the seeds of your desires that if tended to will nourish you later on. But like any good gardener, if you plant a watermelon seed, you wouldn’t expect it to be a sunflower would you? To ensure success, you need to be clear and set realistic goals.

Slow and easy wins the race

Start slow and easy to be sure to reach your goals. Use the 70% rule to avoid injury and abandonment. Approach your exercise or yoga routine with the idea of moving at 70% of your maximum capacity. Don’t push to the edge.

As you get stronger your 70% will change. You will be able to add challenge and improve, but in a way that is safe and won’t burn you out before you see results. Strive for alignment, grace and ease of movement.

Fit for your schedule

The same goes for the amount of time you can easily commit to upholding your self-care routine. If you think you could do 30 minutes every day, then aim for an activity that takes 20 minutes. Always achievable…no excuses!

Of course, if some days you have more time then have fun with it and indulge, but just make sure you keep your daily ritual. It’s the lifelong habit of self-care, even if only for a few minutes a day, that will pay off in the end.

4. Enjoy the great outdoors

Although spring weather can be a little unpredictable, take advantage of the increased hours of sunlight and warmer weather when you can. Get movin’ outside and fill your lungs with fresh air!

Oxygen feeds every cell in your body and will definitely give you an energy lift! It will also give you a little beauty boost with rosy cheeks and glowing skin.

Get in step with nature

Personally, I have found that running is a great way to clear my head and settle my emotions, especially if I can immerse my senses in the beauty of nature. Walking, jogging, hiking are, of course, great cardio exercises that you can do at your own pace and increase as you go. It’s easy to get started too. All you need is a good pair of shoes!

Or, if you want to be a real spring goddess, get a jump on earthing and go out for a quick barefoot stroll in your yard. Earthing allows you to cleanse and recharge by connecting to the planet’s electrical frequency.

Studies has found that earthing can help you to sleep better and reduce pain. (Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons – PMC (nih.gov))

Get your dose of sunshine

Of course, coming out of winter hibernation we all need more vitamin D. Vitamin D is essential to our health and wellbeing and there is no better source than safe sun exposure. So, getting out on a sunny morning or catching some warm late afternoon rays will elevate your vitamin D levels and your vitality.

Vitamin D helps to boost your mood and your metabolism. Recent studies have shown that healthy vitamin D levels can reduce the risk of metabolic syndrome that is associated with obesity, cardio vascular disease and diabetes. (Nutrients | Free Full-Text | Role of Vitamin D in the Metabolic Syndrome (mdpi.com))

5. Turn up the heat without burning out

With the return of longer days at the spring equinox, it’s a great time to salute the sun! Try adding a few rounds of sun salutations (surya namaskar) into your morning routine!

This time-honoured yoga flow, will boost your energy by getting your blood and your prana pumping. The sequence of invigorating postures has a warming effect on the body that will help to relieve stiffness and body aches while leaving you feeling rejuvenated.

If you’re new to yoga or if you are getting back into it after some time away from the mat, opt for a Slow Flow vinyasa that gives you time to focus on breathing and proper alignment.

Regular practice improves flexibility, balance, strength and promotes a brain/body/breath coherence. If you don’t have time to do a full yoga practice, sun salutations provide an ideal mini-session. On a sunny day, take your yoga outside! Let your inner light shine!

It’s a HIIT!

I like to add sun salutations to two out of every three rest portions of my high intensity interval training (HIIT) routines. It gives me an extra cardio boost and a stretch that balances the body-weight strength training sets.

If you’ve never tried HIIT, then I strongly recommend you check it out! It’s easy to get started because with body-weight exercises, you don’t need any special equipment.

Strength training is an important part of health, fitness and overall vitality, but it is really crucial as we age in order to maintain bone density, fire up your metabolism and reduce injury.

Women of peri-menopausal or menopausal age, especially benefit from this type of training that alternates short bursts of high intensity muscle building exercises with periods of rest.

This formula is more supportive of a woman’s metabolism during this time of hormonal change than long cardio sessions that overly stress your system, increase inflammation and leave you feeling depleted.

6. Mindfully refresh your diet

Spring is also the ideal time to refresh your diet and reset your digestion. Warmer weather invites us to add more fresh greens to our plate and reduce some of the heavier, starchier foods we so crave in winter.

Every season has it’s flavour, so take some time to notice how you feel when you eat certain foods versus others and see where you can make a change that will reduce feelings of lethargy and increase your sense of vitality.

Portion size and timing can make a big difference too. Try eating smaller, highly nutritious meals. Fresh food is best! Ayurvedic wisdom says that you should slowly and mindfully eat until you are satisfied, but not full.  So, reducing what’s on your plate by 1/4 or 1/3 could give you more bounce!

The digestive system needs some time to rest. Intermittent fasting is another option. It has always helped me to lose weight when I wanted to and definitely gives me more energy. My rule…never eat past 8pm. You can adjust that to what works for you, but the idea is to let your digestive system rest for 12 to 16 hours a day and eat healthily while satisfying your hunger inside a window of 8 to 12 hours.

Also, be mindful of the energy that you put into cooking your meals and the energy that surrounds your dinner time. Adding loving intentions to your mealtime will nourish your body and soul.

Spring cleansing

Spring, in traditional Chinese medicine, is the ideal time for cleansing and rejuvenation for overall health and well-being. It is a great time to detox your liver and move stagnant energy. Milk thistle and dandelion are often suggested for liver health.

I like to make a tasty turmeric tea with lemon juice and ginger to cleanse and revitalize my digestive system, reduce inflammation and boost my immune system. If you want to learn how to make it and watch me be a bit silly, check out my video!

7. Try something new

The spring breeze whispers change. Let this fresh energy uplift you in a new direction by adding a little novelty into your routine. Try something new!

When you do new things it changes who you are. Really! Think about it…when you use your body or your mind in a way that you are not accustomed to it solicits muscles, movement patterns and neural pathways in your brain that have perhaps been dormant.

Introducing novelty encourages you to adapt to the new stimulus and change to meet the demands of the activity. Switch up your routine or your environment. Even if the new activity isn’t very demanding, the newness of it is likely to heighten your interest and sharpen your focus.

Activities that spark your creativity are also part of a healthy safe-care ritual, so why not try your hand at a new craft or artistic hobby? (Origami? Mongolian throat singing, anyone? 😉)

A fresh look is irresistible

If you’re feeling resistant to change, then you can always ease into it by getting a colourful new yoga mat or some new spring fashion activewear that makes you feel comfortable and helps you to cultivate a positive self-image. Remember, new is fun and fun is motivating!

8. Blossom with the buddy system

If motivation has been an issue for you in the past, then find a self-care buddy this spring! Starting a fitness or wellness program with a friend is a great way to stay motivated and reach your goals. As you make positive changes to support your wellness, you also support each other. Be blossom buds!

Another alternative is to work with a coach or join a group in your community. Good relationships are a very important part of self-care and are key contributors to quality of life and longevity.

Be inspired

Even if you’re more of the wild, lone-wolf type you can still find ways to be inspired and stay on track. Find a good personal growth audiobook or motivational podcast that you can listen to while you go for a walk in the park, a nature hike or even while doing mundane chores, like spring cleaning and yard work. 

I’d like to share one of my favourite inspirational quotes:

“And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.” ― Anais Nin

This eloquent statement reminds us that sometimes, growth and transformation require us to step out of our comfort zones and embrace the uncertainty of change. Just like a flower that must break free from its bud to reveal its full beauty, we too must take risks to fully bloom. 🌼

9. Have fun!

Finally, the best way to put a spring in your step is to HAVE FUN! As I mentioned, energy flows where attention goes. Attention follows fun and fun is motivational. It’s all about brain chemistry.

As exciting as it is when sap is flowing in the maple trees (yes, I’m Canadian) there’s no better way to get the feel good, elixir of motivation, (a.k.a. dopamine) to flood your system than to engage in activities that you enjoy and that you can do with sweet success.

Having fun will promote the success cycle. The inner dialogue goes something like this:

“Why should I do it? Because it’s fun. Why is it fun? Because it makes me feel good. Why does it make me feel good? Because I can do it!”

It’s simple, but it’s true. Consider the opposite… If what you’ve been doing or more importantly NOT been doing isn’t rewarding or isn’t working then it’s surely time for a change.

I truly hope these self-care tips have inspired you to make that change. Now is the perfect time to make a fresh start. Put a spring in your step…boost your vitality and overall well-being. It’s an investment that will pay off through all the seasons of life.

Spring forward with 21 days of self-care

If you know you’re ready to invest in your self-care, BUT you need support to get started, then I have a program that I think would be a great fit for you! Boost your vitality in less than 10 minutes a day with the 21-Day Starter Challenge 4 Embodied Joy!

21-Day Starter Challenge 4 Embodied Joy

This online self-care program covers a broad base of health, fitness and wellness topics that are designed to be easy to complete and fun, all the while giving you a chance to explore different aspects of yourself and to gain some valuable self-knowledge.

For 21 consecutive days, I’ll send a one-to-ten minute mission to your inbox that will assist you in reaching your goal to make self-care part of your daily routine.

Each of the 21 daily self-care missions includes an instructional video, downloadable exercise file inside an online course platform that you can do anywhere, anytime and as many times as you want.

  • There is also a Q & A section where you can contact me directly and support in the private, 21-Day Starter Challenge 4 Embodied Joy Facebook community.
  • To help you stay on track, you will also receive daily email reminders to motivate you to complete the challenge.

The 21-Day Starter Challenge 4 Embodied Joy is a program created specifically to help you take the first step on your personal transformation journey.

The key to success is to be consistent and that is what this program helps you to do. Are you ready to get started?! Tap into that fresh energy! Let’s do this!

If you have any questions, please reach out to me! I would love to talk to you about your goals and help you with your success strategy. Book a discovery call with me today!

For more information about my yoga and transformational coaching programs and my self-care FREEBIE offers, CLICK HERE.

About the author:

Sonia is a yoga instructor, educator and mind/body coach who helps busy, creative women prioritize their self-care so they have more energy to pursue their passions and to truly embody joy.

This blog contains links to affiliate sites. Sharing some of my favourite products with you helps me to create more valuable free content!

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