Shaping Up: The summer countdown has started
Summer is getting closer and the holidays are not far away.
The days are longer. Trips to the beach will become more regular. Before we know it, everyone will be talking about summer plans.
At this time of year, a lot of people start thinking about getting fit.
The mistake many people make is waiting.
They tell themselves they will start next week. Then next month. Then suddenly it is July and they are trying to cram months of progress into a few weeks.
The good news is that you do not need a complete transformation.
You do not need a summer body plan. You do not need to spend hours in the gym every day.
What you do need is a few simple habits done consistently.
The next few weeks are the perfect opportunity to build momentum.
Start by moving more.
Get outside while the weather is improving. Go for walks after work. Take the kids to the park. Walk along the seafront. Use the lighter evenings to your advantage.
Movement does not have to be complicated.
Then look at your food.
You do not need to cut everything out. Focus on eating more protein, more fruit and vegetables, and drinking more water. Small improvements soon add up.
Sleep matters too.
Many people underestimate how much better they feel when they get an extra hour of sleep. Better sleep often leads to better food choices, more energy, and more motivation to exercise.
The biggest thing is to stop looking for quick fixes.
Summer fitness is not built in a week.
It is built through the small choices you make every day.
A short workout. A walk after tea. A balanced meal. An early night.
On their own they might not seem like much. Together they can completely change how you feel by the time summer arrives.
WORKOUT
Summer starts now – 10-minute workout
This workout is a reminder that you do not need an hour in the gym to make progress. Ten minutes of movement is a great place to start.
Format
45 seconds work
15 seconds rest
Complete all exercises once, then repeat for a second round.
I always advise a light warm up before you start and a good stretch afterwards.
Exercises
Squats
Mountain Climbers
Press Ups
Alternating Reverse Lunges
Plank with Shoulder Taps
Ten minutes today is better than waiting until next week. Small actions now can make a big difference by summer.
RECIPE
Honey and Garlic Chicken Noodles
Serves 4
Ingredients
2 chicken breasts, sliced
250g egg noodles
1 red pepper, sliced
1 carrot, grated
2 cloves garlic, crushed
2 tablespoons honey
2 tablespoons soy sauce
1 tablespoon olive oil
Method
Cook the noodles according to the packet instructions.
Heat the oil in a frying pan and cook the chicken for 6 to 8 minutes.
Add the garlic, pepper, and carrot and cook for 3 minutes.
Mix the honey and soy sauce together and add to the pan.
Stir through the noodles and cook for 2 more minutes.
Serve immediately.
Quick, tasty, and ideal for busy evenings.