Spring Strong: A New Season, A New Strength
I’ve been really enjoying my workout routine since December. Honestly, I hadn’t given it much thought because I was just having so much fun. But recently, I paused and asked myself: How often should I switch things up so my body doesn’t get bored?
The answer? Every 4–6 weeks.
Oops!
So, I sat down and crafted a new program — something intentional, something that would stretch me (literally and mentally). The result? A fresh routine that has me so inspired and excited for this next chapter.
Why Spring Strong?
After writing down my new workout split, defining goals, and collecting new meal ideas, I realized this couldn’t just be another routine. It felt like the beginning of something bigger. And that kind of energy deserved a name.
A few ideas made the list, but I kept coming back to what felt simple and strong:
Spring Strong.
And rather than switching routines every few weeks, I’m going to let the seasons guide me. So, this is my Spring routine — and I’ll refresh it again this summer.
This season is already stirring up so many shifts — both outside and inside. I’m finally claiming something I’ve never fully allowed myself before:
I am my #1 priority.
That alone feels like a breath of fresh air. It feels like Spring.
Yes, I want to be strong physically — that gorgeous tricep line is on my vision board — but strength, to me, is also about energy, consistency, confidence, and giving myself permission to soften into my feminine energy.
Because truthfully? I’m a little tired of being the strong, resilient, independent “man of the house.”
I want to be strong in a different way now. A way that makes me feel alive, radiant, and magnetic.
What the Program Looks Like
This season’s goal is muscle growth, using a Push-Pull-Legs + Core/Cardio approach:
Weekly Split:
Monday – Push (Chest, Shoulders, Triceps)
Tuesday – Pull (Back, Biceps)
Wednesday – Cardio, Abs & Deep Stretch (led by Coach Daughter — haha!)
Thursday – Legs (Quads, Hamstrings, Glutes)
Friday – Push
Saturday – Pull
Sunday – Legs or Active Recovery (walks, yoga, etc.)
Here’s what each day looks like:
Push Day:
• Smith machine bench press
• Shoulder press
• Tricep dips
• Incline dumbbell press
• Lateral raises
• Tricep pushdowns
Pull Day:
• Pull-ups
• Barbell rows
• Bicep curls
• Lat pulldowns
• Face pulls
• Hammer curls
Leg Day:
• Split squats
• RDLs
• Leg press
• Hamstring curls
• Calf raises
• Walking lunges
Cardio + Abs:
• 20 mins treadmill or stairmaster
• Back extensions
• Plank twists
• Plank knees to elbows
• Heel touches
• Reverse crunches
• Weighted crunches
And to keep the energy fresh, I’m layering in monthly focuses:
• April: Form + Mind-Muscle Connection
• May: Progressive Overload (increasing reps, weight, or sets)
• June: Challenge Mode (tempo changes, drop sets, supersets)
Just writing all this makes me want to jump into my leggings right now… but it’s 8:20 PM, so I’ll save that energy for my 5 AM alarm instead.
(Still building my playlist, but it’s already giving main character in the gym vibes. Will share it soon!)
And as promised — here’s my before pic, featuring that tricep that’s already trying to say hello!
Supporting Myself Beyond the Gym
The workout is just one hour of the day. But what I do in the other 23 hours matters just as much.
I’m slowly building my collection of supplements and vitamins, focusing on performance, recovery, and gut health. Right now, I’m taking creatine and sneaking protein into everything I can. I also make sure everything I buy is from Amazon — free shipping, affordable, and good quality.
(I’m not sponsored — just sharing what works for me.
Here’s the [creatine I use → Sports Research Creatine Monohydrate]
And the [protein powder we love → Blessed Plant Protein - Peanut Butter Cup] )
Hydration is a non-negotiable, too. One of my favorite drinks right now is a blend of tropical juice + coconut water + a pinch of Himalayan salt — so simple and so good!
Other rituals?
• Getting enough sleep
• Daily self-care
• Grounding morning routines
And honestly? I don’t always feel like working out. There are mornings when I secretly hope my daughter says, “Can we skip today?” But I always feel amazing after, and I’m always proud I showed up.
Some mornings, I open YouTube and watch the first video that “calls” me. I treat it like a sign from my Guides. My feed is full of Abraham Hicks, Dr. Joe Dispenza, Elicia Goguen, and EFT tapping — all 15-20 mins max because let’s be real, who has time for more?
On days when I really don’t feel it?
I give myself permission to skip. No guilt, no Mean Girl talk.
And if I still want to move but need to go lighter, I adjust — and celebrate the fact that I showed up at all.
What About You?
Do you feel called to refresh your routine?
Maybe add some workouts, switch up your meals, get curious about your sleep or create a new self-care ritual?
What does your version of Spring Strong look like?
I’ll be sharing updates, progress, and reflections over on [Instagram → @growglowbecome] — come join me!
Here’s to showing up, growing stronger, and letting the light in — one rep at a time.
Coffee cheers,
Nadia