Level Up This Spring: How Small Habits Spark Big Change
Spring is a season of growth. It’s the time when we throw open the windows, shake off winter’s dust, and feel that little spark of motivation return. At Warehouse Spin & Fitness, we’re all about harnessing that springtime energy and channeling it into something that actually sticks—like habits that help you feel strong, confident, and unstoppable in your everyday life.
So this May, we’re introducing our Level Up Challenge—a habit-building, mindset-shifting, confidence-boosting add-on that’s more than just a workout plan. It’s about showing up for yourself in small ways every day and stacking those wins until they turn into something major.
This blog is your guide to building better habits, setting real goals, and making your spring reset last way beyond the first few weeks of May.
Why Spring Is the Perfect Time to Reset
There’s something powerful about the shift into spring. We naturally start to crave movement, sunshine, and routines that feel fresh. It’s easier to get outside, harder to ignore the call for change. Whether you’re a goal-getter or someone who’s just trying to keep their head above water (hi, fellow moms and business owners 👋), spring invites you to pause, reevaluate, and start again.
But here’s the thing—we don’t need to go all-in with giant, unrealistic expectations. What we need are systems and support that help us grow without burning out.
That’s where the Level Up Challenge comes in.
What Is the Level Up Challenge?
The Level Up Challenge is a 6-week add-on program designed to help you create sustainable habits that fit your life—not the other way around. It’s not about a diet or a quick fix. It’s about making empowered choices, building momentum, and feeling damn proud of yourself along the way.
Included in the challenge:
Weekly habit focus (think: hydration, movement, sleep, and mindset)
Simple nutrition guidance—no diets, fads or quick fixes
Progress tracking (yes, even photos if you want)
Check-ins and accountability from your Warehouse fam
Supportive community vibes, because we’re in this together
You can do it alongside your current class schedule or as a personal journey. The goal is to build a foundation that lasts.
Why Habits Beat Motivation Every Time
Let’s be honest: motivation is flaky. It’s there one day, gone the next—usually just when you planned that early morning workout.
Habits, though? Habits are reliable. They take time to build, sure, but once they’re in place, they remove the decision fatigue. You don’t have to think about whether you’ll move your body or drink your water—you just do it, because it’s part of who you are now.
The Level Up Challenge breaks down the process into manageable pieces. You’ll stack one habit on top of another, and suddenly your mornings feel smoother, your workouts feel stronger, and your mindset? Resilient AF.
Setting Goals That Actually Stick
So many people set goals that feel good in the moment—but fizzle out fast. Why? Because they’re either too vague (“get fit”) or too extreme (“work out 6 days a week, never eat carbs again, and sleep 9 hours a night while meditating at sunrise”).
Let’s flip that. Here’s how to set goals that are achievable and meaningful:
1. Make It Specific.
Instead of “get healthy,” try “move my body 3 times this week” or “drink 2L of water daily.”
2. Make It Measurable.
You can track it. You’ll know if you did it.
3. Make It Relevant.
Does this goal support your bigger vision? Like feeling more energized for your kids or confident in your own skin?
4. Make It Realistic.
Start with what you can actually do. One small win beats a giant fail every time.
5. Make It Timely.
Give it a time frame. That’s why the 6 week format of Level Up works—it creates a container for your focus.
How to Build Habits That Last
Here’s a little sneak peek at the kind of tools we use in the Level Up Challenge:
Habit Stacking: Pair a new habit with one you already have. For example, “After I brush my teeth, I’ll drink a glass of water.”
Tracking: Use a simple checklist or journal to see your progress (we’ll give you templates).
Environment Shifts: Put your running shoes by the door. Keep a water bottle on your desk. Pre-book your classes. Make the healthy choice the easy choice.
Community Accountability: Whether it's our in-studio support or cheering each other on in a group chat, it’s easier to stay on track when you’re not alone.
Real Talk: This Isn’t About Perfection
You’re going to miss a day. Maybe two. You might eat the pizza, forget your water, or skip the early class. That’s life. That’s normal. That’s human.
Leveling up isn’t about being perfect—it’s about learning to bounce back faster and with more kindness toward yourself. It’s about choosing progress over perfection, always.
At Warehouse, we believe fitness is for everyBODY. That includes you—on your best days and your hardest ones.
The Ripple Effect of Showing Up for Yourself
One of the most beautiful things about habit-building is that it doesn’t just change your body—it changes your mind.
When you consistently show up for yourself, even in small ways, you start to trust yourself again. You stop waiting for motivation to magically appear, and you start realizing that you’re already capable of doing hard things.
That confidence carries over into everything else. Work. Relationships. Parenting. Boundaries. Dreams.
Ready to Level Up?
If your body’s been craving movement, if your mind’s been screaming for routine, or if your spirit is just tired of spinning its wheels, this challenge is for you.
It’s time to stop starting over and start building something that lasts.
Spring is your season of growth. Let the Level Up Challenge be your blueprint for building habits, crushing goals, and becoming the version of yourself you’ve been waiting for.
We’re here for every sweaty high-five, every mindset shift, every “holy crap I actually did that” moment.
Let’s level up, together.
Want in?
Talk to us at the front desk or DM us on Instagram to get started. The Level Up Challenge kicks off this May. Let’s make this your most powerful season yet.
Cannabis and Fitness: Can They Go Hand in Hand?
The Potential Benefits of Cannabis for Fitness and Everyday Life
As 4/20 approaches, it’s a great time to talk about something that’s been gaining traction in the wellness and fitness world: cannabis. While it’s long been associated with relaxation and recreation, more athletes and fitness enthusiasts are exploring how cannabis might enhance their routines and overall well-being. But what are the potential benefits? Let’s break it down.
Cannabis and Fitness: Can They Go Hand in Hand?
1. Pain Management and Recovery
One of the most well-known benefits of cannabis is its ability to help with pain relief. Whether you’re dealing with post-workout muscle soreness, inflammation, or chronic pain, cannabis—especially CBD—has been shown to help reduce discomfort. Some studies suggest that cannabinoids interact with the body’s endocannabinoid system, which plays a role in pain perception and inflammation.
For fitness lovers, this means that cannabis could be used to ease muscle tension and aid recovery, allowing you to get back to your workouts faster. Plus, with things like edibles, drinks, topicals and bath bombs, you don’t have to smoke it to feel the relief.
2. Reducing Inflammation
Inflammation is a natural response to exercise, but too much can slow down recovery and lead to injury. CBD, a non-psychoactive compound in cannabis, has anti-inflammatory properties that may help reduce muscle soreness and swelling. This could be particularly beneficial for athletes who engage in high-intensity training or endurance sports.
3. Enhancing Focus and Mind-Muscle Connection
While THC (the psychoactive component of cannabis) is often associated with relaxation, certain strains are known for their energizing and focus-enhancing effects. Some users report that cannabis helps them get into “the zone” during workouts, improving their mind-muscle connection and overall performance.
For activities like yoga, weightlifting, or even spin class, a heightened sense of focus can help improve form, endurance, and enjoyment. For this type of effect, you will want to focus on a sativa strain or a hybrid to prevent getting the munchies or feeling a little too chill.
4. Managing Pre-Workout Anxiety
Not everyone loves the idea of stepping into a packed gym or joining a group fitness class. For those who struggle with workout-related anxiety, cannabis may offer some relief. Low doses of THC or CBD may help reduce social anxiety and increase relaxation, making it easier to enjoy movement without stress. Other cannabinoids like CBG are also helpful with anxiety and can have a calming effect without the “couch lock.”
5. Better Sleep for Recovery
Good sleep is essential for muscle repair, recovery, and overall well-being. Cannabis, particularly strains with higher CBD content, has been linked to better sleep quality. If you have trouble winding down after an intense workout, cannabis might be an option to help your body and mind relax. Again, with things like edibles, teas and bath products, relaxing after a long day or a hard workout doesn’t mean you have to smoke.
Everyday Benefits of Cannabis
Even if you’re not using cannabis for fitness, there are other potential benefits that could enhance your daily life:
1. Stress and Anxiety Relief
Many people turn to cannabis for its calming effects. CBD has been studied for its ability to reduce anxiety without the psychoactive effects of THC. For those juggling work, family, and daily responsibilities, cannabis could be a helpful tool for unwinding at the end of the day.
2. Mood Enhancement
Certain cannabis strains are known for their uplifting and mood-boosting effects. Whether you need a little motivation to start your day or a way to shift out of a funk, cannabis may help improve your overall mood and outlook.
3. Creativity and Mindfulness
Some people find that cannabis enhances their creativity and mindfulness, making it easier to engage in activities like writing, art, or meditation. If you’ve ever struggled with creative blocks or wanted to deepen your mindfulness practice, cannabis could be an interesting tool to explore.
4. Pain Management for Everyday Aches
Beyond workout recovery, cannabis can be useful for managing everyday aches and pains, such as headaches, joint discomfort, or menstrual cramps. Rather than relying on over-the-counter medications, some people prefer the natural relief that cannabis provides.
5. Digestive Support
Cannabis has been used to help with nausea, digestive issues, and even appetite regulation. For those who struggle with gut health or appetite loss due to stress or medical conditions, cannabis may provide some relief. To increase appetite, indica strains are better, where sativa have been known to suppress appetite.
Things to Consider Before Using Cannabis for Fitness
While cannabis has potential benefits, it’s important to use it responsibly and find what works best for you. Here are a few things to keep in mind:
Start Low and Go Slow: Everyone reacts differently to cannabis. If you’re new to it, start with a low dose and gradually adjust as needed.
Choose the Right Strain: Different cannabis strains have different effects. Some may energize you, while others may make you feel too relaxed for a workout. Your friendly, neighborhood budtender can help with your selection based on what you are trying to achieve.
Consider CBD vs. THC: If you want the benefits without the high, CBD may be a better option for fitness-related use.
Final Thoughts
Cannabis and fitness might not seem like an obvious pairing, but for many people, it offers benefits that enhance both physical performance and overall well-being. Whether you’re looking for better recovery, improved focus, or just a way to manage everyday stress, cannabis could be a useful addition to your routine. As always, listen to your body, experiment mindfully, and find what works best for you.
Do you use cannabis as part of your fitness or wellness routine? Let us know in the comments!