Spring Training Starts Now: a 30-day sprint formula to feel your best
including my exact list Spring Training Checklist
There’s something about April that begs for a reset—but not the aggressive, all-or-nothing kind. More of an edit or spring cleaning for our habits. And to my readers in the Southern Hemisphere, apologies for making this so season-centric, but this framework is just as meaningful to apply at the tail end of autumn…so stick with me!
Actually, speaking of the other side of the world, a month from today, I’ll be boarding the longest flight in the world: New York to Singapore. That means these next few weeks feel like a runway to tighten things up before travel inevitably (albeit temporarily) undoes all the practices that make me feel my best. And it’s exactly this kind of timeline that motivates me to double down on routine while I’m able to cling to it.
That said, I’m treating April as “Spring Training.” That is, a defined window to get back into tip-top form before the chaos (and endless rosé) of summer arrives. Shoutout to Tinx for putting a name to this season and my TikTok algorithm for putting me across a “sprint month” concept. Collectively, I’m lifting bits from both to build my own version. Not a transformation—just a recalibration.
And in today’s edition of The Sunday Series, I’m sharing the framework I’m using. It’s intentionally simple, entirely customizable, and built to help you actually stick to something.
Your Spring Training framework
The Vault (Paid Subscriber Exclusive): my exact Spring Training Checklist, including links for my supplements and more
The Vault (Paid Subscriber Exclusive): my go-to sweet and savory breakfasts that are each 35g+ in protein
It would be a grave mistake to try to “fix” everything about your routine at once. Spring Training works because it focuses on fundamentals—so pick a few things that move the needle most for how you feel. Yours may be more career or family-focused, but mine are primarily all in the realm of health.
For me, the pillars of my Spring Training include:
Maintaining my sacred morning routine: being out of bed by 6a and getting movement in early, followed by a habit stack with 10 minutes on my shake plate
Daily movement: achieving my daily step goal and weekly quota on strength workouts
Nutrition and supplements: cleaner, more consistent protein intake
Sleep, Sleep, Sleep: protecting 7h+ it like it matters, because it does
But here are some others you could consider:
Relationships: being more intentional about who you see and how you show up
Social life: saying yes more—or being more selective, depending on the season of life you’re in
Career: focused blocks of deep work, finally sending the pitch, asking for the thing
Creativity: writing, reading, making something that isn’t tied to output
Personal admin: getting your life in order—finances, inbox, appointments
Home: refreshing your space, finally organizing the drawer, making it somewhere you want to be
Style: editing your wardrobe, getting dressed with a bit more intention
Learning: taking a class, reading more, going deeper on something that interests you
Travel Planning: locking in the trips that future you will thank you for
Community: showing up for your people
Aiming for daily perfection is where most of our best intentions die. We feel like three days into something, we’re already failing, so we throw in the towel altogether. Instead, I’m aiming to track my habits as a weekly total—something I can flex in real time.
For example, with movement here are mine:
Create a weekly step goal (mine is 70,000). Miss a day? Redistribute. Go over one day? Great, now you’ve banked steps for a day later in the week when rain sabotages the best of ambitions.
Strength training 4x a week: I’ve talked before about how consistent strength training has been SUCH a big unlock for me. To stay accountable, in April, I’m scheduling a 45-minute weight-lifting class at least four times a week.
Filler cardio days x 2: of the three days a week I’m not doing a lifting class, at least two are dedicated to 30 minutes of another kind of movement. I’m a big fan of an outdoor run or an indoor spin class since I have my Soul bike at home.
I’ve realized that when I “fall off,” it’s rarely about how much I’m eating—it’s about what I’m eating. Translation: too many quick, easy carbs and sugar, not enough substance to actually keep me full. Meals that look great, taste great…and then leave me hungry an hour later.
So for this month, the shift is simple: Protein first. Everything else follows. Not in a hyper-optimized, tracking-every-gram/macro way, but in a “is this actually going to sustain me?” way.
What that looks like in practice:
Building meals around a clear protein anchor (eggs, chicken, fish, Greek yogurt, etc.)
Not skipping meals and calling it “balance”—I rarely intentionally skip a meal, but even last night, I rushed to go out and meet friends for drinks and didn’t have a proper dinner! No wonder I was feeling less than stellar this morning…
Having 2–3 high-protein staples prepped and waiting in my fridge. This way, I’m not negotiating with myself at 8 pm over whether I should just ‘treat myself’ and Uber Eats cake for dinner. No noooo….instead, it’s about having marinated chicken ready for a quick salad, turkey meatballs cooked, or soft-boiled eggs on the ready—anything that makes the easy choice the right one. THIS IS SO KEY FOR ME!!!!
It’s less about restriction, more about structure and making sure I’m eating in a way that supports the workouts, the walking, and, frankly, my mood.
The goal isn’t to rely on motivation. The goal is to make the baseline feel like the most natural thing (habit stacking!!!!!), then tack on little extras where I can.
A few that make a real difference:
I charge my phone in the kitchen at night and use my Hatch alarm clock to wake me up every weekday at 5:45a. No snoozing!
Always doing my shake plate for 10 minutes when I come home from my morning workout
10-minute walk after meals
Walking to and from work
Throwing in a short apartment workout for low-energy days
Keeping a few high-protein staples on hand so meals don’t require a full decision-making process
Nothing extreme—just small habits (and a little bit of prep) that make the right choice feel like the obvious one.
Spring training isn’t about your best days. It’s about the power of raising your collective average.
Instead of asking, “Did I do this perfectly?”
Ask: “Did I do enough to keep momentum?”
A walk instead of a full sweat is still something
A protein-forward meal earlier in the day can quietly course-correct everything that follows
Every night doesn’t need to end with ice cream, but some do! The key is balance.
You don’t need to check every box—you just need to keep moving ahead.
If your Spring Training is about health, by the end, you’ll probably feel leaner. More energized. A bit more on your game.
But the real shift is subtler: That feeling of being back in rhythm. Of following through. Of moving through your days with just a little more clarity. If you want to dive in, start by:
Choose 3-4 pillars and write them down in your notes app. Create a checklist and track it!
Aim for consistency over perfection
No dramatic reset required—just a month of showing up for yourself in small, repeatable ways. By May, you’ll feel it!
But admittedly, mapping out the framework is the easy part. The follow-through is where it gets impactful. For my paid subscribers, I’m sharing the exact system I’m using this month—my daily checklist, the habits that quietly make everything else work, and the no-thinking-required meals keeping me on track.
