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Spring is the season of renewal, and what better way to refresh your body and mind than with a Spring Makeover Challenge? Every April, we launch a six-week challenge to help our clients shed any extra weight they may have gained over the winter and refocus on their health and fitness before summer arrives. This program is designed to build sustainable habits that will leave you feeling stronger, healthier, and more energized.

Throughout the challenge, we track eight key daily habits to ensure well-rounded progress. And don’t worry—perfection is NOT required! The goal is consistency, not perfection.

Spring Makeover Challenge

Spring Makeover – 8 Daily Habits and Why They Matter:

10,000 Steps or 1 Hour of Walking or Cardio Daily

Staying active throughout the day improves cardiovascular health, burns calories, and enhances mood and energy levels. The good news is that it doesn’t have to be done all at once. You could do 15 minutes of walking four times throughout the day or a 30-minute walk in the morning and 30 30-minute walk in the evening.

30 Minutes of Strength or Stretching

Strength training builds lean muscle, which increases metabolism, while stretching enhances flexibility and reduces injury risk.

5 Servings of Fruits & Vegetables

These provide essential vitamins, minerals, and fiber to support digestion, immunity, and overall well-being.

At Least 75g of Protein Daily

Protein supports muscle repair, satiety, and metabolism, helping you stay full and fueled throughout the day.

Half Your Ideal Body Weight in Ounces of Water

Proper hydration aids digestion, regulates body temperature, and improves skin and joint health.

No Calories 2 Hours Before Bed & 13-Hour Overnight Fast

This strategy supports digestion, promotes fat burning, and encourages better sleep quality.

No Alcohol 5 Days Per Week

Reducing alcohol intake lowers empty calorie consumption, improves sleep, and enhances liver function and hydration levels. For our clients who enjoy treating themselves to a glass of wine or a cocktail, they are not required to completely abstain from alcohol, but instead treat themselves only a couple of days per week.

At Least 7 Hours of Sleep Per Night

Quality sleep is essential for muscle recovery, hormone balance, weight management, and mental clarity.

Consistency Over Perfection

The goal of this challenge is to help you develop sustainable habits that will last well beyond these six weeks. Even if you don’t hit every target every day, small improvements add up. By focusing on movement, nutrition, hydration, and rest, you’ll feel stronger, more energized, and ready for summer.

Yours in health & fitness,
Sherri McMillan

Sleep More to Lose Weight

Sleep More To Lose Weight!

A Little Goes a Long Way for Weight Loss

A Little Goes a Long Way for Weight Loss

Want to join the Spring Makeover Challenge at Northwest Personal Training? You still have time! Register before Monday April 14th to get in on the fun.