How's your spring ?

May’s the month where everything speeds up. School years wind down, work ramps up, the weather pulls us outside—and somewhere in the middle of it all, the pressure to “get summer body ready” starts shouting from every ad, influencer, and magazine headline.

Let’s shut that noise down.

Your self-worth isn’t tied to how much you weigh, what you look like in a swimsuit, or how “toned” your arms are. You don’t need to shrink to deserve summer joy, movement, or confidence. You do deserve energy, strength, and systems that support the real life you’re living. That’s what we’re focusing on this month.

Movement that supports energy and outdoor activities—not punishment.

Nutrition that adds fuel, flavor, and function—instead of cutting and controlling.

Mindset that prioritizes bandwidth over willpower—because you're not the problem. The system is.

Let’s dig into it.

MOVEMENT: Train for the Life You Love, Not a Look You’re Told to Chase

The usual May fitness message goes something like this: Get bikini ready, or shrink, shred, and sculpt your way into short shorts.

Here’s mine: train in a way that builds the strength and stamina you need to live a bigger, more energized life. One that reflects your goals, your values, and what matters to you.

How you train right now shapes how you’ll feel in the weeks and months ahead. It affects your energy, your ability to recover, and how confidently you can move through everyday activities, whether that’s walking more, hiking, swimming, doing yard work, traveling, or just keeping up with a full calendar.

So instead of chasing an aesthetic, let’s focus on building a body that supports the life you actually want. Here’s how to start:

TRAINING STRATEGIES FOR MAY:

Prioritize full-body strength 2 to 3 times per week.
Focus on movement patterns that carry over to real life: push, pull, hinge, squat, carry, and core. These are the foundations for building a body that does what you need it to, from lugging coolers at cookouts, hiking your favorite trails, or chasing a frisbee at the park.

Add power and speed elements if you're active outdoors.
Activities like hiking, trail walking, kayaking, and biking require more than just endurance. They depend on quick reaction time, strong glutes, and joint stability. Strength training can support that with exercises like:

• Box step-ups
• Kettlebell swings
• Squat Jumps

Keep mobility and joint prep in the mix.
Warmer months often mean increased movement and spontaneous activities—beach volleyball, gardening, weekend getaways. That extra volume can take a toll if your joints and muscles aren’t prepared. Support your body with:

• Dynamic warm-ups: hip openers and thoracic rotations
• Stability drills: single-leg balances and bird dogs
• Recovery tools: foam rolling and walking cooldowns

Embrace walking. Seriously.
It may seem simple, but walking is foundational for energy, stress management, recovery, and cardiovascular health. It’s also one of the easiest ways to get sunlight and mental space. Add in a podcast or some quiet time and it becomes a reset for both body and brain.

Bottom line: this isn’t about how you look in the summer. It’s about how you feel. Let’s train for the version of you who says, “Yes, I’ve got the energy for that.”

NOURISHMENT: What to Add This Season to Feel Your Best

When warmer weather hits, the usual noise follows: cut carbs, avoid sugar, clean it up, “reset” everything. Let’s take a breath and go a different direction.

Your body doesn’t need another round of restriction. It needs support that matches the season. As your schedule changes and your movement increases, your food should adapt with it. Hunger, cravings, and shifting preferences aren’t something to fight—they’re signals to pay attention to.

Let’s focus on what to add to your plate to feel more energized, more satisfied, and better equipped for long days and fuller calendars.

What to Add This Month:

Hydrating fruits and vegetables
Increased temps and outdoor movement can mean higher fluid loss. Water matters, but so does what’s on your plate. Include water-rich produce like:

• Cucumbers
• Watermelon
• Berries
• Oranges or Grapefruit
• Tomatoes

These foods help with hydration, digestion, and recovery—and they’re easy to prep and enjoy during busy weeks.

Carbohydrates that fuel your day
Carbs aren’t something to avoid or “earn.” They’re your body’s go-to source of energy—especially when your activity level picks up. If you’re strength training, walking more, or just managing a packed schedule, your body needs that fuel.

Some solid options:

• Whole grain breads and sourdough
• Rice, quinoa, potatoes, or seasonal pasta salads
• Fruit, oats, or wraps

Pay attention to your energy. If you’re feeling foggy, dragging through workouts, or hitting that afternoon crash hard, you may simply need to eat more—not less.

Protein in convenient forms
Protein helps with recovery, energy, blood sugar regulation, and muscle maintenance. It’s especially important for women over 40 and those navigating hormonal shifts. The good news? It doesn’t have to mean constant meal prep.

Keep easy options on hand:

• Greek yogurt or Cottage Cheese
• Jerky or sliced deli meat
• Hard-boiled eggs
• Tuna packets or chickpea salad
• Protein smoothies with some fiber and fat for staying power

Aim to include protein in every meal and most snacks to support steady energy and satiety.

Cool meals that hit your nutrient goals
You might not feel like heavy meals in warm weather, but you still need substance. Cold meals can be just as nutrient-dense and satisfying.

Try:

• Big ass salads with protein and complex carbs
• Quinoa or rice bowls with roasted veggies and grilled chicken or tofu
• Hummus, crackers, raw veggies, and boiled eggs for a balanced plate

No need to overcomplicate—just aim for meals that include a mix of protein, fiber, and flavor.

Seasonal food that brings joy
Eating seasonally isn’t about being “perfect” or following a rigid plan. It’s about leaning into what’s fresh, flavorful, and satisfying. A sweet peach or a summer tomato isn’t just delicious—it’s nourishing too.

Joyful eating is part of long-term consistency. Don’t underestimate how much satisfaction matters when it comes to feeling fueled and not reaching for everything in sight later.

A Note on Intake Awareness (Without Obsessing Over Calories)

It’s entirely possible to eat a variety of nutrient-dense foods and still take in more energy than your body needs—especially if meals are unbalanced, you’re grazing all day, or you’re out of sync with hunger cues.

You don’t need to restrict or track every bite. Building awareness around what, when, and why you eat can create more consistency and better energy—without the stress.

Instead of counting, try asking:

• Am I eating meals that keep me satisfied for a few hours?
• Am I reaching for food because I’m hungry—or just tired or stressed?
• Do I feel better after I eat, or more sluggish and foggy?

Small shifts in awareness can help you match your intake to your actual needs—whether that’s maintaining your energy, supporting performance, or recovering well from training. And that’s a more sustainable strategy than constantly cutting or overthinking every bite.

Food supports your energy, strength, and function. When meals are balanced and satisfying, they help you move better, think clearly, and recover well. You deserve to feel fueled—not restricted—so you can fully show up for your life this season.

MINDSET: It’s Not Willpower. It’s Bandwidth.

Let’s get one thing clear. If you’re feeling inconsistent, unmotivated, or like you “should” be doing more, you are not failing. You are human. And this is not a willpower problem.

It is a bandwidth issue.

You wake up each day with a certain amount of mental, emotional, and physical energy. Think of it like a full battery. As the day goes on, that energy gets pulled in different directions—work demands, family needs, decisions, stress, interruptions. Each one takes a little piece of your capacity.

So when the day ends and you feel too drained to work out, cook, or even make another decision, that is not a character flaw. That is a system running on empty.

This is not weakness. It is reality.

How to shift the mindset:

Let go of the guilt spiral.
Missed a workout? Grabbed takeout more than planned? That does not cancel out your efforts. One choice never defines the whole picture. Look at what your week looks like as a whole.

Focus on an 80 percent routine.
You do not need to be perfect. You need something repeatable. Build your routine around two or three simple habits that support you, even when life is messy.

Audit your load before you question your discipline.
Before you assume you are just not trying hard enough, ask yourself what you are carrying. Are your expectations realistic? Are you running at capacity without breaks or support?

Ask for support.
This could be childcare, help around the house, a coach, or even 20 minutes alone. Support is not a luxury. It is a strategy.

You do not need more motivation. You need a structure that protects your energy and respects your reality.
Motivation fades when you are exhausted. But systems keep you going.

Start building ones that work for you.

I hope these strategies help you step into spring with a little more energy, a little less stress, and a routine that feels realistic—not overwhelming. Whether that means more strength, better meals, or just a mindset reset, remember: this season doesn’t need to be a sprint. It just needs to support you.

If you're looking for guidance, accountability, or just a plan that takes the guesswork out of it, here’s how I’m currently working with clients:

One-to-One Personal Training
In-person in Catonsville or virtual via Zoom. Personalized sessions designed around your goals, and your current season of life. No gimmicks. Just smart, supportive training that meets you where you are.

Online Programming
If you're self-motivated but want structure, this is for you. You’ll get progressive workouts mapped out for the week, so you can train confidently and consistently—without spending hours trying to plan or piece things together.

Small Group Strength & Conditioning Classes

Tuesdays at 6 PM

Saturdays at 8 AM
Strength & Conditioning-focused circuit class that's welcoming, and designed to help you build muscle, boost energy, and feel good in your body. No mirrors (well, there's one), no pressure—just movement that supports you.

If you’re ready to get started or just want to talk through what might be the best fit, hit reply. I’d love to support you.

Here’s to a spring full of strength, energy, and a little more space to breathe.