🌱 Spring Clean Your Diet: Refresh Your Body from the Inside Out
Winter comfort food was great while it lasted but as the sun starts to shine again over Melbourne and we shift gears into spring, it’s the perfect time to hit reset. Just like you’d clean your home or reorganise your wardrobe, your body and gut deserve a little spring cleaning too.
Here’s how to nourish your body with purpose this season and feel energised, lighter, and more in control—inside and out.
🥬 1. Add More “Living” Foods to Your Plate
Fresh, seasonal produce is everywhere in spring. Aim to load up your meals with whole foods that are rich in fibre, antioxidants, and enzymes your gut will thank you.
Top spring produce to add to your grocery list:
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Leafy greens (spinach, rocket, kale)
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Asparagus
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Zucchini
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Berries (especially strawberries)
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Citrus fruits (lemons, oranges, grapefruit)
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Fresh herbs (mint, parsley, basil)
Tip: Aim to “eat the rainbow” each day this boosts your nutrient diversity and supports your gut microbiome.
💧 2. Detox the Smart Way (Spoiler: You Don’t Need a Juice Cleanse)
Let’s be real your body already knows how to detox. Your liver, kidneys, and gut do it 24/7. But you can support that natural process with smart choices:
✅ Stay hydrated: 2–3 litres of water daily
✅ Limit processed foods, sugar, and alcohol
✅ Add detox-supportive foods like:
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Cruciferous veg (broccoli, cauliflower, Brussels sprouts)
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Lemon water (great first thing in the morning)
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Green tea
Avoid: Extreme detox diets or juice cleanses that leave you starving and cranky especially if you’re training hard at Hammers Gym.
🦠 3. Prioritise Gut Health = Better Energy, Mood & Results
Your gut isn’t just about digestion it plays a huge role in your immune system, hormone balance, and even mental clarity. A happy gut means better performance in and out of the gym.
Gut-friendly foods to include:
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Probiotic-rich foods: Greek yoghurt, kefir, kimchi, sauerkraut, miso
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Prebiotic fibre: Oats, bananas, garlic, leeks, onions
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Bone broth: Great for gut lining and recovery
Bonus Tip: Consider a high-quality probiotic supplement if your digestion has been off or you’ve had antibiotics recently.
🌟 4. Spring = Fresh Start, Not Perfection
Don’t overthink it. You don’t have to follow a strict plan just start making better choices consistently. Build your meals around:
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Lean protein
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Colourful veggies
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Healthy fats (olive oil, avocado, nuts)
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Whole carbs (brown rice, quinoa, sweet potato)
Give yourself a couple of weeks and you’ll feel cleaner, clearer, and more motivated ready to crush your next session on the gym floor or the mat.
🥗 Need Help with Meal Planning?
Ask one of our trainers or nutrition coaches at Hammers Gym we’re happy to point you in the right direction with one of our fantastic personal trainers. We also have a great selection of healthy meals and snacks available at reception!
Final Thoughts
Spring isn’t just about trimming fat or shredding it’s about real renewal. A clean, energised body supports a sharper mind, stronger workouts, and a better mood. Start with what’s on your plate, and let the momentum build from there.
