Why Most People Train Against Themselves
Most people follow the same program 365 days a year. Is that bad per say? No, but we are seasonal beings we just have forgotten that in modern times.
When we ignore the seasons we are ignoring the gentle urges in our bodies that tell us we want to move more in spring to shake off the sluggish winter stagnation, or do more inward focused movements in winter as we feel a call to more cozy practices, or in summer slow down a bit due to the hot summer sun.
What is cyclical living? It means tuning into the natural patterns of your environment. The ancient yogis, and farmers alike knew these patterns for thousands of years.
If you want to shake up your workout routine especially if it feels like it's going stale keep listening!
Why 30 Minutes Is Enough
- Quality over quantity the science of muscle stimulus vs. volume.
How many gym bros have you seen just going through the motions, not really knowing what they should be working, and going 90mph during a rep?
Me, I've seen countless. They often lift for 60-90 minutes with large volumes of rest. Let's be honest, most of us don't have that time, nor want to spend the time on that lengthy of a workout.
For almost all 19 years of training 30 minutes has been my sweet spot with clients. More isn't always better.
- Cortisol and over-training — more is not always more
- The minimum effective dose principle
- 30 minutes allows for:
Proper warm-up- 4-6 focused compound movements
- Cool down/nervous system reset
- Real talk: Most people waste 20+ minutes in a 60-minute session
- 30 intentional minutes beats 60 distracted ones every time
Soundbite moment: "Your muscles don't know how long you were in the gym-they only know the quality of the signal you sent them."
Introduction to the Doshas
Brief Ayurveda 101:
- What is Ayurveda? What is happening outside is happening within the body. It's a science of natural order.
- The three doshas and their core qualities:
| Dosha | Elements | Qualities | Season |
|---|---|---|---|
| Vata | Air + Space | Light, mobile, dry, cold | Fall/Early Winter |
| Pitta | Fire + Water | Hot, sharp, intense, driven | Summer |
| Kapha | Earth + Water | Heavy, slow, steady, cool | Late Winter/Spring |
- Everyone has a unique constitution but seasonal energy affects ALL of us
- The goal: Balance the dominant doshic energy of the season
How to Shift Your Training by Season
FALL & EARLY WINTER/ VATA SEASON
Air + Space energy — scattered, anxious, depleted
Training Approach:
- Focus on grounding, stability, and consistency
- Slow down tempo- controlled eccentric movements
- Prioritize compound, bilateral movements (squats, deadlifts)
- Avoid high-intensity scattered workouts
- Warm up longer- joints are more vulnerable during the colder months.
- 30-minute session structure:
- 5 min warm-up/mobility
- 20 min strength focus (low rep, moderate weight)
- 5 min grounding cool down/breathwork
LATE WINTER / KAPHA SEASON
Earth + Water energy- heavy, sluggish, unmotivated
Training Approach:
- Use training to generate heat and motivation
- Slightly increase intensity to counter heaviness
- Circuit-style strength training works well
- Add dynamic movements to combat stagnation
- Morning training is especially beneficial
- 30-minute session structure:
- 5 min energizing warm-up
- 20 min strength circuit (moderate rep, compound moves)
- 5 min active stretching
SPRING / KAPHA RELEASING SEASON
Still Kapha but shifting- time to awaken
Training Approach:
- Great time to build strength foundation
- Increase volume gradually
- Detox-supportive movements- full range of motion
- Great season for progressive overload
- Add in more cardio
- Get outside
- 30-minute session structure:
- 5 min dynamic warm-up
- 25 min progressive strength work
SUMMER / PITTA SEASON
Fire energy- driven but prone to burnout & inflammation
Training Approach:
- Cool and calm the fire- avoid overtraining
- Moderate intensity- resist the urge to go all out
- Train earlier in the day before peak heat
- Focus on form and technique over heavy loads
- Include more recovery work
- 30-minute session structure:
- 5 min cooling warm-up
- 20 min moderate strength (focus on form)
- 5 min cooling down/stretching/breath*
Bringing It Together
- According to mother nature and slightly adjusting your training can help you create lasting energy shifts.
- Remind listeners: 30 minutes, done consistently and intentionally, is your superpower
- Where can you go from here?
If you want all of this mapped out for you- the workouts, the seasonal shifts, the doshic guidance, a yoga practice to match the season, I've created a program that does exactly that. It's called Seasonal Strength and you can find it on my website here. I'll drop it in the show notes." I have a special discount code for listeners to save $50- get the 12 week program for just $97.
Seasonal Strength: Spring Edition
What's Inside:
Equipment Needed: A set of dumbbells. A booty band. A step or sturdy chair.
3 Intentional 30-Minute Workouts Per Week
Upper body, lower body, and total body- one of each, every week
Fresh Routines Every 3 Weeks
So you never plateau, never get bored, and always feel challenged
Seasonal Yoga Sequences
Flows designed to complement your strength work and keep you feeling fluid and grounded
Ayurvedic Seasonal Practices
Kapha-balancing rituals and habits to support your energy and wellbeing all spring long
Bonus Spring- 21 Day Core & Booty Challenge the last 21 days of your program!
Seasonal Strength
A 12 week at-home strength program that focuses on upper, lower and total body lifting sessions in 30 minutes or less.
About Andrea Claassen: Andrea is a personal trainer, yoga teacher, Ayurvedic Wellness Counselor and postpartum doula with 19 years of experience helping women build strength that actually lasts. She works with women virtually and in person in Minneapolis, Minnesota.
