Spring Training 2.0: A Fresh Post-Vacation Reset to Get You Back in Rhythm

I just got back from Greece, and let me tell you—after weeks of exploring, indulging in amazing food, and fully embracing the slow island pace, my usual training routine felt like a distant memory. And you know what? That’s okay. Because life is meant to be lived, and sometimes stepping away from structured movement is exactly what we need. But now, I’m ready to move again, and if you’re in the same boat—whether it’s post-vacation, post-busy season, or just a little training slump—this Spring Training 2.0 Reset is for us.

Step 1: Reset Your Mindset

The biggest mistake people make when getting back into training? Trying to pick up exactly where they left off. Trust me, I know the temptation. But after spending time hiking in Ikaria, eating my weight in fresh seafood, and fully unplugging, my body needs a gradual reintroduction to structured movement. So instead of jumping in full throttle, I’m easing in—giving myself grace, focusing on movement quality, and reminding myself that consistency beats intensity every time.

Step 2: Start with Mobility & Core Activation

After time off, your body might feel tight, stiff, or just “off.” Before jumping into strength or endurance work, spend a few days waking up your muscles and joints.

Daily Mobility Focus: ✔️ Hip Openers (90/90 stretch, deep lunges)
✔️ Shoulder Mobility (Wall Angels, Banded Pull-Aparts)
✔️ Spinal Movement (Cat-Cow, Thoracic Rotations)
✔️ Core Activation (Dead Bugs, Planks, Bird Dogs)

Step 3: Rebuild Strength – But Keep It Simple

I won’t be diving straight into heavy training—and neither should you. Let’s focus on foundational movements, control, and waking up those stabilizers before adding weight.

Strength Reset Plan (3x per week):
✔️ Squats (Bodyweight or Goblet) – 3 sets x 10 reps
✔️ Deadlifts (Kettlebell or Dumbbell) – 3 sets x 8 reps
✔️ Push-Ups or Bench Press – 3 sets x 10 reps
✔️ Rows (Dumbbell or TRX) – 3 sets x 12 reps
✔️ Core Work (Hanging Knee Raises, Side Planks)

Tip: Slow down your reps, focus on control over intensity, and give your body time to adapt.

Step 4: Ease Back Into Endurance

If your cardio endurance took a hit during your break, don’t panic. The key is gradual progression instead of all-out suffering.

Endurance Reset Plan (2-3x per week): ✔️ Week 1: 30-minute steady-state sessions (hiking, jogging, cycling, rowing)
✔️ Week 2: Increase time to 40-45 minutes, adding short intervals (30s effort, 1 min recovery)
✔️ Week 3+: Build up duration or add higher-intensity intervals

Step 5: Prioritize Recovery & Listen to Your Body

Jumping back in doesn’t mean going all out. Recovery is key to making this reset sustainable.

✔️ Hydrate like it’s your job
✔️ Prioritize sleep (7-9 hours = better adaptation)
✔️ Foam roll & stretch post-workout
✔️ Take rest days without guilt

Spring Training 2.0: Your Smoothest Comeback Yet

This isn’t about “getting back on track” like you’ve failed somehow—it’s about reconnecting with movement in a way that feels good, energizing, and sustainable. I’ll be taking this approach myself after my time in Greece, and I invite you to do the same. Be patient, be consistent, and trust that your body will find its rhythm again.

Ready to reset? Let me know how you’re easing back in, or tag me on Instagram (@iamleeannmills) so I can cheer you on! 🚀💪