Shaping Up: How to stay on track during the school holidays

The kids are off. Days are less structured. You are juggling work, keeping them entertained, and trying to find a bit of time for yourself.

It is easy for fitness and healthy habits to slip.

You miss a workout. Meals become more random. Snacks creep in. Before you know it, you feel like you have gone backwards.

But it does not have to be like that.

The key is to keep things simple.

School holidays are not the time for a perfect routine. It is about doing what you can and keeping some good habits ticking over.

Start with movement.

You do not need long gym sessions. A walk with the kids, a kickabout in the park, or 10 minutes in the house all counts. It keeps your energy up and helps you feel more in control.

We are lucky in this area. A walk along Roker Beach or Seaburn Promenade is an easy way to get fresh air and steps in. Herrington Country Park is great if you want a longer walk and space for the kids to run around.

Next is food.

The break often means more snacks in the house. That is normal. You do not need to be strict, but having some structure helps. Try to stick to regular meals and keep them simple. Protein, veg, and something filling. If meals are sorted, you are less likely to pick at food all day.

It also helps to plan ahead a little. Have a few easy meals ready so you are not relying on takeaways when the days get busy.

Another big one is letting go of all or nothing thinking.

Missing a workout or having a takeaway does not mean the week is ruined. It just means you get back on track with the next choice. Go for a walk. Drink some water. Get a good night’s sleep.

Half term is only a couple of weeks.

You do not need to be perfect. You just need to keep moving and avoid letting one week turn into two or three.

Keep it simple. Stay active where you can. Enjoy the time with the kids.

And you will come out the other side still on track.

WORKOUT

Quick hiit holiday workout

This is for those days when time is tight but you still want to move. Ten minutes is all you need to keep things ticking over.

Format 20 seconds work 10 seconds rest 6 exercises 3-4 rounds

I always advise a light warm up before you start and a good stretch afterwards.

Exercises Bodyweight squats Press ups Alternating lunges Mountain climbers Sit ups Star jumps

Short, sharp and effective. Perfect to fit around a busy half term schedule.

RECIPE

Cheesy Chicken Quesadillas

Serves 4

Ingredients 2 cooked chicken breasts, shredded 4 large wraps 100g grated cheese 1 red pepper, sliced 1 small red onion, sliced 1 tablespoon olive oil

Method

Heat the oil in a pan and cook the pepper and onion for 5 minutes.

Add the chicken and heat through.

Place a wrap in a pan, add some filling and cheese, then top with another wrap.

Cook for 2 to 3 minutes each side until golden and crispy.

Slice and serve.

Quick, tasty and perfect for busy half term days.