Spring is in the air. The sun is shining longer. The water intake is increasing.

If you’ve been following me for any amount of time, you already know I don’t wait for the seasons to give me permission to move. Whether it’s pitch black in the morning or pouring rain in the afternoon, I’m showing up. Not because I’m superhuman — because I’ve built consistency the old-fashioned way: reps, routine and not giving myself the option to negotiate with my excuses.

But here’s what’s interesting — while my own routine doesn’t waver much between winter and spring, I do see a shift around me every year. Clients start to come alive in a way that feels familiar. The sluggishness of winter fades, and suddenly they’re not just showing up, they're present. Their energy shifts. Their motivation sparks. It’s subtle at first, then it spreads.

That’s the spring effect.

Let me be clear: motivation is unreliable. As I've always reminded you, if you wait for motivation to move, you're setting yourself up for inconsistency. But that doesn’t mean seasonal changes don’t influence us. They do. We’re wired for rhythm, and spring brings an unmistakable reset.

When the days start to stretch out, people start reclaiming parts of themselves they forgot about during the cold months. The same person who could barely roll out of bed WhatsApping me about 6am classes, the client who skipped post-work training all winter because “it’s too dark out”, is now asking if I have openings for evening sessions.

They don’t even fully realise it but I see it every year like clockwork.

One of the biggest shifts I notice in spring is in energy. People start sleeping better. They wake up with less dread. Their appetite feels more balanced. They’re more likely to stick with habits that felt like uphill battles during the colder months.

This isn’t magic — it’s light. Sunlight helps to regulate our circadian rhythms. It boosts serotonin, improves sleep, enhances mood and brings a natural rhythm back into our days. I watch clients go from dragging themselves through workouts to actually pushing their limits again. It’s a different version of them — sharper, more focused, more present.

It’s not that they suddenly care more. It’s that their body and mind are finally working with them, not against them.

Another fun spring phenomenon: water bottles start showing up again. Big ones. Gallon jugs. Fancy stainless steel emotional-support bottles. People who went radio silent on hydration all winter are now sipping all day like they’re training for a triathlon.

“Not sure why, I’ve just been so thirsty lately,” they say. Yeah, because your body is moving more, sweating more and actually asking for what it needs.

I remind clients all the time: water is foundational. You can be hitting every lift, every cardio session and every clean meal, but if you’re underhydrated, your progress will stall. Spring helps people to get back on track with that without much effort. It becomes easier because the body naturally starts asking for it.

And once water intake goes up? Recovery improves. Focus sharpens. Performance increases. Sometimes we don’t need to add anything; we just need to stop neglecting the basics.

There’s also something to be said for the simple pleasure of moving outdoors again. Whether it’s walking, running, biking or just chasing your child around the yard, people start enjoying movement in a way that’s hard to manufacture in a dim, indoor gym during winter months.

And no, I don’t believe workouts need to be “fun” to be effective. But when the weather gives people a natural boost? I say lean into it. Use it. Let it remind you that your body wasn’t made just for surviving the day; it was made for using. For pushing, stretching, sweating and surprising yourself. Thriving!

Several of my clients who struggled with consistency during the winter suddenly start hitting their stride in spring — not because their plan changed, but because their mindset did. They stopped seeing movement as a chore and started remembering that it feels good to feel good.

Now, this part matters: if you're starting to feel more motivated, energised and ready to recommit to your wellness goals this spring, that’s great. Harness that. But don’t confuse a seasonal mood boost for a long-term plan. Spring might get you moving, but discipline keeps you going.

This is the time to build momentum, yes, but build it with structure. Don’t go all-in for a week and crash by month’s end. Use this seasonal shift to fine-tune your habits. Add small things you can actually stick with. Revisit your training schedule. Dial in your nutrition. Get real about your sleep. Pick one or two focus points and master them.

Keep it simple.

Spring doesn’t need to be a reinvention. You’re not a project, you’re a process. So don’t chase extremes; just keep stacking the wins. Whether you’re adding a walk after dinner, finally committing to stretching or swapping soda for water again, it all adds up.

As someone who’s stayed consistent across seasons, I can tell you the work isn’t always glamorous. But when the season does offer you a little boost, use it to reconnect with the part of you that wants this. The version of you that knows it’s worth it. Not just in spring, but always.

Let the sun in. Let the momentum build. And remember, you don’t need to start over. You just need to keep showing up.

Happy Wednesday, fitfam. As usual remain unapologetic about your entire fitness and wellness journey, stay true to yourself and always be honest with your efforts.

• Dre Hinds is a personal trainer, aerobic and yoga instructor and fitness “addict” with more than 20 years’ experience. She specialises in nutrition, weight and sprint training, operating out of HindsSight Fitness and Wellness at the Berkeley Cultural Centre. Contact her at absbydre@gmail.com or on 599-6683. Find her on Facebook, Twitter and Instagram under @Absbydre