SHAPING UP: Boosting your immune system so as to help fight off bugs and viruses

Last week Boris Johnson revealed his plans to ease the country out of lockdown.
Drinking water is good for you.Drinking water is good for you.
Drinking water is good for you.

Schools return on 8th March, outdoor sports can restart on 29th March, gyms reopen on 12th April, pubs can serve indoors again on 17th May and if all goes to plan all other restrictions will be lifted on 21st June.

As we return to our normal way of life it’s really important to give your immune system a boost to stay healthy and avoid being ill over the next few months while we all start mixing again.

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Sure, flu jabs and Covid vaccines can help, but here are some natural ways to boost your immune system over the next few months:

Plenty of Exercise

Exercise is one of the most effective ways of preventing a cold. When you work out there is an increase of white blood cells circulating around your body which can improve your body’s ability to fight infection.

If you already have a cold, taking part in some light exercise can help you along on the road to recovery. However, you must take note of your body’s response to the activity. If you feel like you’re straining yourself too much, then it may be a good idea to stop.

Manage Stress

When you’re stressed there is an increase in the hormone cortisol. High cortisol levels over a long period of time can lead to a less effective immune system.

Get Enough Sleep

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Lack of sleep can be a key contributor to colds and flu because there is a reduction of infection-fighting antibodies and cells when you’re tired.

So, if you’re feeling a little run down opt for an early night over a Netflix binge.

Drink More Water

Supermarkets are full of health-boosting drinks, but one of the most powerful drinks you can have is water.

Staying hydrated is really important for your immune system, because it helps your kidneys flush toxins out of the body.

Drink Less Alcohol

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Drinking alcohol can damage the cells in the body that help the immune system. So, too much alcohol over time can increase the risk of bacterial and viral infections.

Vitamin D

A lack of vitamin D can lead to a weak immune system.

Foods like egg yolks, mushrooms, salmon and tuna contain vitamin D, so make sure you include these in your diet. If you don’t eat those foods you could also consider a vitamin D supplement. Choose a supplement that contains D3 (cholecalciferol), because it’s better at raising your blood levels of vitamin D.

Drink Green Tea

Green tea contains a high level of antioxidants, called flavonoids, which have many health benefits, including boosting your immune system.

So, there’s 7 ways you can boost your immune system and give your body a better chance of fighting off bugs and viruses. Start making those changes now and it will give you a better chance of staying fit and healthy over Spring and Summer.

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If you want more help and guidance on how to build your immune system I have a free ‘Immune Boosting Checklist’ that you can download here…

Burger Bowl

A great way to enjoy a burger without the carbs! Ideal if you’re on a diet and craving some comfort food.SERVES: 4

TOTAL TIME: 25 minutes



1/2 tbsp olive oil

4 turkey burgers

2 tomatoes, sliced

4 large dill pickles, sliced

8 slices tinned beetroot

8 iceberg lettuce leaves

2 tbsp mayonnaise

2 tbsp tomato sauce


Heat a large frying pan on medium-high heat, add the olive oil and cook the burgers for about 5 minutes on each side or until fully cooked through.

Meanwhile, prepare the four bowls by adding all salad ingredients.

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Transfer 1 burger to each bowl and serve with mayonnaise and tomato sauce.


This workout is quite advanced so if you’re just starting out on your fitness journey or have any injures then don’t try this workout yet. You could start with some of my beginner workouts first (you can find them on the East Coast Fitness Facebook Page). Before you start the workout go to the East Coast Fitness Facebook Page and watch the short demo video to make sure you get the correct technique.20 seconds LEG RAISES

20 seconds JACK KNIVES

20 seconds KICK THROUGHS

20 seconds V-SIT



20 seconds HILL CLIMBS

20 seconds rest