Shaping Up: Five things to start doing this month for a better summer

Summer will be here before we know it. If you want to feel fitter, stronger, and more energetic by the warmer months, now is the perfect time to start.

The good news is you do not need to overhaul everything at once. Small, consistent changes are what make the difference.

Water keeps energy levels steady and supports digestion.

placeholder image — Water keeps energy levels steady and supports digestion.

1. Strength Training

Adding some resistance work each week helps build muscle, boost metabolism, and support joints. You do not need fancy equipment. Bodyweight exercises like squats, press ups, lunges, and planks are enough to get started. Even 20 minutes, two to three times a week, will make a difference.

2. Move More Every Day

Walk, cycle, or take the stairs whenever you can. Small bursts of activity add up. A lunchtime walk around Roker Park, a stroll along Seaburn beach, or cycling the Sunderland to Whitburn route are all simple ways to increase your steps and enjoy fresh air.

3. Track Your Meals

Keeping an eye on what you eat does not mean dieting or counting every calorie. Just being aware can help you make smarter choices. Note when you are hungry, aim for protein and vegetables, and plan snacks so you are not grabbing whatever is quick and easy.

4. Drink Plenty of Water

Hydration is often overlooked but it is simple and powerful. Water keeps energy levels steady, supports digestion, and can even help control cravings. Keep a bottle with you at work, in the car, or when out with the kids.

5. Prioritise Sleep

Good quality sleep is vital for energy, recovery, and motivation. Try to stick to a routine, go to bed at a reasonable time, and make the bedroom a screen-free zone. Even small improvements in rest can make a big difference in how you feel during the day.

Focusing on these five simple habits now will give you a head start on summer. You do not need to be perfect. Consistency is what counts. Start small, build momentum, and you will see the benefits.

If you would like some support, our classes at East Coast Fitness in Seaham Marina are outdoors, friendly, and suitable for all ages.

We also offer one-to-one personal training and private gym sessions.

WORKOUT

Summer Kickstart Circuit

This quick circuit is a great way to get moving and start building strength and energy for the summer.

Perform each exercise for 45 seconds, rest for 15 seconds, then move to the next. Complete two rounds.

Squats

Press ups

Forward lunges

Star jumps

Plank shoulder taps

I always advise a light warm up before starting and a gentle stretch afterwards. It helps prevent injury and gets your body ready for movement.