Fitness -Spring into Action: Shake Off Winter & Step into a Fitter You

Jacqui Grant
Aug 12
3 min read

Connect & Grow Magazine: Issue 23 August 2025

Ahhh… spring., it’s just around the corner. Now is a great time to prepare.

The mornings are lighter, the air smells fresher, and you can finally peel yourself away from the cosy couch without feeling like you’re sacrificing a toe to frostbite.

For many, spring feels like a gentle reset — the perfect time to shed those winter layers (and maybe the winter habits that came with them) and get moving again.After 31 years as a personal trainer, I’ve seen it time and time again: people emerge from winter hibernation with good intentions, but without a plan, those sunny September vibes can slip into “I’ll start next week” territory. Let’s change that this year.

1. Take Your Workout Outdoors

If you’ve been stuck in a gym all winter, now’s the time to mix things up. Here in Bayside, the beach is my open-air gym. But wherever you live, find a spot that lifts your mood a park, a riverside trail, a quiet street with blooming trees. Fresh air plus sunshine is a natural energy boost, and training outdoors engages your senses in a way four walls never can.

Try:- Brisk walking or light jogging along a scenic route- Outdoor circuit training — bodyweight squats, push-ups, step-ups, planks- Beach sprints or resistance band work on the grass.

2. Add “Micro Workouts” to Your Day

You don’t need an hour to train. In fact, short bursts of movement sprinkled through your day can be incredibly effective. I’ve had clients see amazing results just from adding three 10-minute sessions to their day.

Ideas:- 10 minutes of stair climbing at lunch- A few rounds of skipping rope in the backyard- Mobility stretches while dinner cooks

The beauty? You won’t even notice how much extra movement you’re clocking up until you feel the difference.

3. Say Yes to New Activities

Spring is about renewal — so why not try something you’ve never done before? A new activity can reignite your motivation and challenge your muscles in fresh ways.

Ideas to get you started:- Stand-up paddleboarding- Pilates in the park- Outdoor boxing- A local walking or hiking group

The social connection alone will keep you coming back.

4. Set a Fun, Achievable Goal

Instead of vague promises like “I’ll get fitter,” choose something specific and enjoyable. It could be completing a 5km charity walk, holding a plank for 2 minutes, or doing your first unassisted pull-up. Mark the date in your diary, a deadline gives you purpose, and purpose keeps you moving.

5. Layer Up Smartly

Yes, spring brings warmth, but mornings and evenings can still bite. Wear light layers you can peel off as you warm up. And don’t forget sunscreen, nothing ruins an outdoor fitness streak like sunburn in September.

Final Word

Spring is nature’s way of telling us it’s time to move forward. Your body has been patient all winter — now give it the variety, sunlight, and movement it’s craving. Whether you’re on a beachside track like me in Melbourne, a mountain trail in New Zealand, or a sunny park anywhere in the world, let the season pull you outdoor, so dust off your runners, step outside, and let spring work its magic on your fitness — one stride, squat, or paddle stroke at a time.

Written by

Vivienne Derwent

‘Inside Health, Outside Vitality’

Vivienne Derwent

B.HSc. ANTA

M:0402 076 103

Email: viv@vnutri.com.au

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Disclaimer: All information is accurate at the time of publication and subject to change