While spring training in Major League Baseball is over, the rest of us have climbed fully out of cold-weather hibernation – but likely not in the best shape we want to be in.

Diving back into a physical fitness routine to get that summer body into shape is often difficult. But there are several essentials that can help you emerge with exuberance and achieve your fitness goals.

But taking that first step is often difficult. Resuming a workout after a long period of time is often an exercise of procrastination; this is often caused by guilt of stopping and dismay at muscle tone loss and weight gain. The first step is always the hardest, but after you finish your first post-winter workout, your zeal for fitness tends to return too.

That stated, there is a significant caution: experts advise against starting where you left off as you are not as conditioned as you were when you last worked out. For example, if you were doing 3 sets of 12 reps of squats with 30 pounds, starting with the same routine will not likely be successfully achieved. Reducing the weight or the number of sets and/or reps will get you firmly back on the right track – and it’s the same with endurance workouts.

The first reasonably attainable goal in your spring training is to first take the time to build back to where you were when you last worked out.

Additionally, trying to do too much for the first session can create more muscle damage and soreness that extends recovery, and thus pushes out your next workout.

Your spring training should incorporate a rededication to healthy habits, such as renovating your diet and increasing hydration with water and electrolytes. Several science-backed ingredients are essential to a spring training toolkit and can revitalize your fitness routine.

CaffXtend® for Energy: After a long winter mustering up the energy to perform your first workout can be challenging. Many people turn to caffeinated energy drinks. But an issue often arising from consuming these popular drinks is a spike in jittery energy followed by a crash. Caffeine itself is a time-tested and extremely well-researched energy solution, but the typical spike-and-crash experience encourages many to turn to other supplements. However, there is a new caffeine ingredient that doesn’t cause that unwanted reaction. CaffXtend® is a unique patent-pending sustained-release natural caffeine that works for 12 hours, which enables both intense workouts and killing it at work.

TurmXTRA® and Muscle Soreness: Delayed onset muscle soreness (DOMS) often appears 24 to 48 hours after an intense workout of muscles that have been lax for a while. DOMS is characterized by high inflammation caused by tiny tears in the muscle fibers from acute stress (e.g., lifting, pulling and pushing high weight). TurmXTRA® is a turmeric extract shown effective in only one 250 mg dose per day. In a study, TurmXTRA demonstrated significant reductions in muscle-ache intensity within 12 hours post-exercise, compared to other turmeric extracts and curcumin supplements.

Prolanza™ for Resilience to Stress: Authors of a study examining the impact of stress on physical activity explained, “Habitually active individuals exercise more in the face of stress, and those in beginning stages exercise less. Consequently, stress may have a differential impact on exercise adoption, maintenance, and relapse.” Prolanza™ is a root-only ashwagandha with 20 biologically effective withanolides to support stress management by reducing cortisol production in only one 300 mg dose daily.

C-Fence for Immunity: Exercising regularly can elevate the effectiveness of the immune system. But there is evidence that intense workouts without enough rest time can suppress optimal immune function. Vitamin C is one of the most widely used immune-support vitamins. C-Fence is a sustained-release once-daily vitamin C for continuous 24-hour antioxidant support.

Melotime™ for Sleep: Subpar and disappointing workouts happen when you are stressed or tossing and turning the night before. Sound sleep is critical for being able to feel fully active the next day. Melotime™ is a sustained-release melatonin shown to help restore a healthy sleep pattern. Its unique release profile not only helps promote sleep onset and sound sleep but also helps you awaken naturally and alert. Melotime is released systematically and precisely in the body, helping to ensure 8 hours of sleep.

These supplements combined with a nutrient-dense diet, stress management and pre-workout stretching will enhance your training so you can dominate your summer.