Wouldn’t it be great to hit the beach, a bar or BBQ feeling fit, energetic, happier and more confident in your body this summer? Just think… you are only one month away from R-E-S-U-L-T-S! Although, be sure to start your summer fitness journey by setting yourself realistic goals and not comparing yourself to anyone else. Focus on healthy mind and healthy body, improving energy levels, eating cleanly and with a renewed focus on what you can do more of (taking more steps, eating more vegetables), rather than just the things you love.
Be sure to make changes to your lifestyle and diet which are sustainable for you and fit in with your daily routine and lifestyle. Going overboard with restrictive eating and intensive workout routines can lead to disaster and epic motivation fails, remember slow and steady wins the race. Read on to find some practical tips that will help you become and stay your most confident self! From exercises you can do anywhere even on your travels to getting more nutrients into your body.
Walk More
One of the easiest ways to get into shape and clear your mind is to increase your step count. Walk to the shops instead of driving or multi-task by walking around whilst on a phone call – every step counts. Try to take a daily walk purely for exercise reasons to hit the recommended 10,000 steps per day. A brisk 20–30-minute daily walk is a good start, and you can take it from there by increasing your distance and speed gradually. Our leg muscles are the biggest group on the body, so increasing movement of these muscles is a sure-fire way to get fitter.
Jump Rope
This old-school piece of fitness equipment is great for burning calories and strengthening coordination, plus it is lightweight and portable – bonus! Like many other cardio exercises just 15-20 mins of skipping a day can burn between 200 to 300 calories as most of your major muscle groups are working during this exercise. Jumping rope is considered thermogenic, as it creates a lot of heat in the body, and the body needs to burn more fuel to produce this energy hence the higher calorie burn. So get skipping this summer! If you're a skipping beginner, start with 5 minutes (or 1 minute intervals) and work your way to 15 minutes.
Mindful Exercise
Increase your calm, by practicing mindful exercise and routine. Practicing simple techniques and exercises can help you improve mental clarity and curb anxiety which is equally as important as looking after your body. If meditation is not your thing how about incorporating some low impact yoga and stretching into your routine at home. It not only calms the mind and regulates breathing but also great to relax sore muscles, improve flexibility, joint mobility and build stronger muscles which in turn will help transform your body.
Eat Avocados and “Good Fats”
Good fats are unsaturated fats found in avocados, olives, peanut butter, nuts (almonds, cashews, walnuts etc), sunflower seeds, fatty fish (salmon, tuna, mackerel) and tofu. So, yes you can order that extra guacamole! Avocados are packed full of healthy fats that help you feel fuller for longer. The recommended portion is around half an avocado per day. Sneak avocados into salads, smoothies or have with scrambled eggs for breakfast.
Juice Up Your Diet
Juicing is an effective way to pack lots of raw fruits and vegetables into your diet, and contribute vitamins, minerals, enzymes and water in abundance. Naturally lower in calories, great for cleansing your digestive system, liver and kidneys; and will work wonders on your skin and hair!
Prioritise Protein
Protein is the golden secret to forming healthy meals and one of the three macronutrients that is essential to include in your diet. Every cell in your body contains protein and helps your body to repair cells as well as make new ones. Protein reduces appetite and keeps you fuller for longer, promotes muscle growth (the more muscle mass you have, the more calories you burn) as well as helps the body repair. Some good protein options to include in your diet include Fish, Chicken, Lean Cuts of Meat, Beans, Eggs, Tofu and Quinoa.
Take a look at our tried and tested healthy and nutritious recipes that the whole family can enjoy. These recipes are not about calorie counting but rather about making a few healthy swaps and better choices. What have you got to lose? Go on, give them a go for an easy healthy re-boot!