Book a Physical

While you might look and feel just fine (or really hate needles), it’s important to keep tabs on things like blood pressure, cholesterol, and vitamin deficiencies before designing your workout program.

Buy New Running Shoes

If you’ve been hitting the gym (and the treadmill) all winter, chances are, you’re due for a new pair. Most running shoes last somewhere between 300 and 400 miles—but if you use them to walk around or do other parts of your gym routine, that wear and tear counts, too. Go to a running specialty store to get fitted, and have them look at your gait/pronation to find the best shoe for you.

Clean Out Your Pantry

Still have that tin of popcorn from the holidays or a box of chocolates from Valentine’s Day? Get rid of them. And while you’re at it, throw away other foods low in nutritional value, like chips, pretzels, sugary cereals, white bread and, yes, even those 100 calorie snack packs (a cookie is. still a cookie, even if you squash it flat and drop five in a bag).

Protect Your Skin

Now that it’s warming up, you’ll be heading outside again. This means more sunshine (and vitamin D, which is a good thing), but it also means that your skin is exposed to harmful UV rays. Rub waterproof lotion with at least SPF 15 or more over all exposed areas of your body. Don’t forget easy-to-miss areas like behind your ears, the back of your neck and the crease near your underarms.

Jump Rope

Doing this favorite childhood “workout” can burn about 208 calories in just 20 minutes. Add other cardio exercises like walking lunges, short sprints, and jumping jacks, and you’ve got yourself a personal circuit program.

Update Your Workout Wardrobe

Still sweating it out in cotton T-shirts? Throw away worn-out workout duds and replace them with shorts, tanks and tees in breathable, wick fabrics. If you require it, update your sports bras, too (a typical bra has a lifespan of about six months, although hand-washing can make them last longer).

Hit the Farmers Market

Soak up some of that spring sunshine while you shop for fresh fruits and veggies. Other items worth picking up include fish, dried fruits, and nuts.

Change Your Thinking

Instead of designing goals based purely on weight loss, concentrate on how you feel. If counting calories has you down, think in terms of portions instead.

Step Off the Scale

Muscle weighs more than fat, so although you may look more toned, there’s a chance you might not be shedding pounds at the rate you’d expect. To get an accurate measure of your progress, use measuring tape once every two weeks to see where you’re trimming inches from your waist, hips, and other target areas.

Sign Up for a Race

Adding positive goals to your fitness routine will make you feel better and also give a purpose to your training other than losing weight or fitting into those skinny jeans. Look into local road races—the 5K distance is perfect for beginners—and sign up with your training partner. It’s also a great way to get involved in your local fitness community!

FOR MORE VISIT: http://www.shape.com/fitness/tips/20-ways-spring-clean-your-fitness-routine