Add a SPRING in Your Step

by Katie Diehl, CEO The Daily Diehl (Fitness & Nutrition Expert)

Spring is on the horizon and I could not be more excited! Spring is a great time to reset and declutter our mind and body! As we shed the winter blues and welcome the fresh Springtime air, here are 7 wellness steps to add a ‘SPRING’ in your step:
#1. Nutrition: Power Up Your Diet
 Fresh produce is in our very near future! Say goodbye to chunky sweaters and winter eating habits! Eating nutritious food is not only good for your overall health but it also improves mood, focus, energy, skin and metabolism. Where are you with your diet currently? Do you feel great, energized and focused or do you feel tired, sluggish, unmotivated and stuck in your diet? Where are areas in your diet that need to be improved? Remember, you are what you eat. So, be sure to fill your plate with in-season superfoods such as: avocado, asparagus, basil, beets, blueberries, cabbage, cucumbers, naval oranges, kale, mushrooms, strawberries and spinach.
#2. Lifestyle: Improving Your Lifestyle
 The level of a healthy lifestyle is often measured by diet and exercise. Which, YES it is very important. But lifestyle goes beyond your diet and exercise routine. Lifestyle incorporates health (weight, blood pressure, cholesterol, etc.), finance, relationships, career, mindset, social life, diet, and exercise. Think about each one of these areas and ask yourself “how well am I doing in this area?” Rate yourself in each category on a scale from 1 – 10, 1 being the worst, 10 being the greatest and 5 being average. This will help you prioritize areas that need your full attention and improvement this Spring.    
#3. Exercise: Do I Challenge Myself?
There is a lot more to exercising than just building it into your weekly routine and getting sweaty. Exercise is about defining physical goals that you are climbing to achieve. Ask yourself, “are your workouts challenging you mentally and physically?” and “do you leave your workouts knowing you gave it 100%?” Challenging yourself during your workouts increases stamina, creates a healthy heart, increases your metabolism, avoids plateaus and increases self-esteem. So, be sure to amp up the way you perform in your workouts this Spring!
 #4. Social: Creating Positive and Meaningful Relationships
Life is all about building relationships and creating memories with people you love. There’s a famous quote that I love -- “Your vibe attracts your tribe.” It’s important to surround yourself with people who bring value, support and love in your every day!
#5. Education: Knowledge Is Power 
Is there something you’ve always been interested in but have yet to learn more? Having a curiosity and willing to learn is what will make you a stronger person, inside and out. Intellectual wellness encourages and inspires not only you, but everyone around you. Pick a topic this Spring, research it, read about it and create a conversation about it.
#6. Sleep: Don’t Underestimate the Importance of Sleep
Getting the appropriate and quality amount of sleep every day will benefit you in more ways than you are aware. Our bodies need 7 – 9 hours of sleep every night for proper brain function, emotional function, weight management, athletic performance and hormone balance.  Make it your goal this Spring to get that extra 1 – 2 hours of sleep per night.
#7. Spiritual: Finding Values, Beliefs and Purpose
The wellness behaviors above are key components to finding your spiritual wellness. Spiritual wellness has the capability to guide us into making easier choices and ground us during moments of change. Finding gratitude, peace, purpose and happiness in every day is what makes this journey of life so great. At the end of every day, ask yourself (and your loved ones), “what was my favorite part of today?” This Spring, I encourage you to volunteer, wake up positive and optimistic, get outside your comfort zone, say “Hi” to the person walking by you, connect with others and practice self care. Remember: healthy mind, healthy body!


Katie Diehl, MSACN, is a known nutritionist and health expert that believes that optimal performance and health is driven through the foods you eat.  Katie received her Bachelor's Degree from Marist College and graduated with honors in a Master’s Degree in Applied Clinical Nutrition from the New York Chiropractic College.  She is the owner and founder of Diehl Nutrition and notable food blogger of ‘TheDailyDiehl’.  Katie understands and values the importance of proper health and is passionate about educating clients on the ‘WHY’ to nutrition.  Katie believes that if you understand nutrition then you'll better know how to apply it for the long term.

Katie offers nutrition and wellness counseling to individuals in person or online and on-site with corporations.  She also hosts many public speaking seminars in the local area. Katie focuses on sports nutrition, healthy weight loss, weight management, wellness, meal planning and supplies you with the ingredients you need in order to sustain a happy and healthy lifestyle. Learn more at