Throw out your old trainers

Spring is a great time to refresh your workout. Start by buying a new pair of trainers.

“A tired, old pair can lead to foot, knee, hip and lower-back injuries,” says body+soul fitness expert Damien Kelly. “Get fitted for a shoe that suits your foot.”

He says seeing a new pair of trainers by the door will also motivate you to use them.

Don’t waste time on a long workout

Abandon the idea that more is better when it comes to exercise. “A famous fitness saying is: if you’re in the gym for longer than an hour, you’re making friends,” Kelly says.

Instead of slaving away on the treadmill, Kelly suggests short bursts in a circuit. “A high-energy circuit, where you’re rapidly moving between whole-body strength moves and bursts of intense cardio, is perfect,” he says.

Start your day with a good stretch

Our muscles and the tissues that surround them need to breathe daily, so commit to starting your morning with a simple stretch. Just 10 minutes each morning will help you release tension and start the day feeling invigorated.

“Try some hamstring, lower-back and shoulder stretches that can be done on the bus, in front of the TV, after a workout or at the office,” Kelly says. “If you can’t motivate yourself, find a local yoga class.”

Get rid of the garbage

We’re not talking about doing a decluttering session. We mean the garbage in your pantry and fridge. If it’s not there you won’t eat it.

“Start by clearing your fridge and cupboards of sugary or fatty processed foods,” says body+soul nutritionist Lisa Guy. “Then go for a big shop and stock up on fresh seasonal fruits, vegies, nuts, seeds and wholegrains.”

Detox your diet

Spring is the perfect time to detox your liver of harmful chemicals. Guy says you can lighten your toxic load by reducing your coffee and alcohol intake.

“Try having an alcohol-free month and buy organic goods where you can,” she says.

Here are two easy ways to detox your diet:

• Sip ginger tea twice a day. The ginger will relieve bloating and boost digestion so your body works more efficiently.
• Drink hot water with lemon juice. It will keep you hydrated and the vitamin C it contains will help convert toxins into a water-soluble form that is easily flushed away.

Clear the air in your relationships

If there are conversations you are avoiding, have them! Clearing the air is important, says body+soul relationship expert Toby Green.

“Withholding the truth about the way you feel creates an ‘elephant in the room’,” Green says. “A good opener is to ask your partner to help you resolve what’s bothering you. You could say something such as, ‘Am I being overly sensitive or…’”

Make time for each other

Keeping your relationship healthy can take time, so pledge to spend a certain amount of time together each week. “The more a couple spend time together, the better,” Green says. “The thread that will keep you connected is the question, ‘How are you really?’”

Throw out those chemicals

Helping the environment can also mean helping your own health, especially when it comes to toxic chemicals you keep around the home.

If anyone in your house suffers from allergies, skin conditions such as eczema, or breathing problems, using natural-based cleaning products could help ease their condition.

Jonathan Boys, from Sydney-based environmental service The Watershed, suggests making your own household cleaning products using ingredients such as vinegar, bicarb soda and eucalyptus oil.

For example, you can clean bathroom tiles by pouring vinegar onto a sponge, sprinkling it with baking soda and then using it to wipe over the tiles.

Become a list-maker

If you’re always going through a to-do list in your head, put pen to paper. Creating a hard copy will clear space in your mind that can be put to better use. Then tackle the tasks one at a time, starting with the smallest.

“Don’t start with the biggest item,” says life coach Connie Diano. “One success means you’ll be more inclined to tackle something harder.”

Create your own rituals

If you have a goal you want to achieve, Diano says a good way to start is to commit to a ritual you repeat daily or weekly. “You need to have a pattern to achieve your goal,” she says. “If you want to lose weight, get up at 6am every morning and go for a walk.”