5 Easy Ways to Get Fit for Summer

With summer literally around the corner, many people are eager to shed those winter pounds and get in shape for the sunny season.

While the idea of getting fit may seem daunting, there are simple and effective ways to achieve your fitness goals. In this article, we will explore five easy strategies that can help you get fit for summer and boost your overall well-being.

Start with Moderate Exercise: Begin your fitness journey by incorporating moderate exercise into your daily routine. Engage in activities such as brisk walking, jogging, or cycling for at least 30 minutes a day. These low-impact exercises will get your heart rate up, burn calories, and improve cardiovascular health. Start slowly and gradually increase the intensity to avoid overexertion and injuries.

Incorporate Strength Training: Strength training is essential for toning muscles, increasing metabolism, and achieving a leaner physique.

You don’t need expensive equipment or a gym membership to engage in strength training. Bodyweight exercises like push-ups, squats, and planks can be done at home and provide excellent results. Aim for two to three strength training sessions per week, targeting different muscle groups each time.

Embrace a Balanced Diet: Getting fit goes hand in hand with maintaining a healthy and balanced diet. Focus on consuming whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Opt for smaller portion sizes and try to limit your intake of processed foods, sugary snacks, and beverages. Stay hydrated by drinking plenty of water throughout the day, as it aids digestion, curbs cravings, and boosts energy levels.

Prioritize Sleep and Recovery:

Adequate rest and recovery are crucial for achieving optimal fitness. Aim for seven to eight hours of quality sleep each night to promote muscle repair, reduce stress levels, and enhance overall well-being. Additionally, listen to your body and allow yourself enough time to recover between workout sessions. Incorporating relaxation techniques such as yoga or meditation can also help reduce stress and improve sleep quality.

Stay Consistent and Set Realistic Goals: Consistency is key when it comes to getting fit. Set realistic goals that are attainable within your schedule and lifestyle. Break down your goals into smaller milestones, and celebrate your achievements along the way. Consider tracking your progress using a fitness app or journal to stay motivated and accountable. Remember, getting fit is a gradual process, so be patient and kind to yourself.

Getting fit for summer doesn’t have to be a complicated or overwhelming endeavour. By following these five easy strategies, you can kickstart your fitness journey and feel more confident as the warmer months approach. Remember to start with moderate exercise, incorporate strength training, maintain a balanced diet, prioritize rest and recovery, and stay consistent with your efforts. With dedication and perseverance, you can achieve your fitness goals and enjoy a healthy, active summer.

Plastic Free July

When you hear that the UK is a major contributor to the world’s plastic crisis, generating more plastic waste per person than most other countries and how we dump our waste on the rest of the world, it’s clear change is needed and with Plastic Free July coming up, there’s no better time to make that change.

Tips on how to be Plastic Free Plastic has been an extremely topical subject over the last few years as many ‘plastic free’ schemes have successfully started up all across the UK.

300 million tons of plastic get produced every year and with the average time for plastic to decompose in landfills being 1000 years, it’s not an overreaction to state that we are destroying the world we live in.

If you want to do what you can to help the environment and reduce plastic consumption here are some helpful tips on what you can do at home:

• Try and cook more from scratch

• Buy loose fruit and veg instead of plastic wrapped items

• Take your own tubs to the butchers or meat counters at supermarkets, and loose dry goods from your local package free shop

• Re-use paper bags

• Instead of using cling film or foil to keep food in the fridge, improvise and use a bowl with a plate on top to act as a lid

• Keep glass jars as these can be good to store leftovers, again reducing the need for Tupperware

• Fold up a shopping bag to carry with you instead of purchasing more

• Invest in a reusable bamboo coffee cup or water bottle rather than buying single-use ones each time you want a drink

• Taking leftovers to work for lunch rather than buying expensive salads in single-use dishes.

• Make your own cleaning products - a lot can be done with citric acid, bicarbonate of soda and white vinegar

Reasons why you should choose to reuse plastic:

• Shoppers in the USA use almost one plastic bag per day, whereas shoppers in Denmark use an average of four plastic bags a year!

• Nearly half of all plastic ever manufactured has been made in the last 20 years!

• Less than a fifth of all plastic gets recycled globally

• 100,000 marine animals are killed by plastic bags annually

If there was ever a time to act and reduce plastic use the time is now. By reducing your plastic use, you will be helping the environment in multiple ways. One of these ways is that you will be providing alternative methods to using landfills for our waste as these places are very limited in space and the state of the landfills makes it near impossible for plastic to biodegrade.

Recycling plastic water bottles will help conserve natural resources, in particular, oil, which is a non-renewable resource, again in limited supply. Furthermore, reducing your plastic use will reduce the amount of plastic manufactured which in turn reduces the amount of carbon dioxide produced from making plastic, reducing Greenhouse Gas Emissions and helping decrease the amount of pollution in the air and our water sources.

The world needs all the help it can get right now, so try and incorporate some of these tips into your daily life and you might find yourself saving money as well as the planet you live in.

Sensational Summer Selection

Summer is finally here – a great time to enjoy fresh and vibrant flavours. Here are a few handpicked recipes…

Simple, refreshing and light, perfect for hot summer days, to help you quench your first, beat the heat and easy enough to make for your reduced appetite.

Watermelon Salad

Ingredients

600g cubed watermelon

150g crumbled feta cheese

15g fresh mint leaves, torn

2 tablespoons extra-virgin olive oil

1 tablespoon balsamic glaze

Salt and pepper to taste

Method

1. In a large bowl, combine the cubed watermelon, crumbled feta cheese, and torn mint leaves.

2. Drizzle the olive oil over the salad and gently toss to coat the ingredients. Season with salt and pepper to taste.

3. Transfer the salad to a serving platter or individual plates.

4. Drizzle the balsamic glaze over the salad just before serving. Garnish with additional mint leaves if desired. Serve immediately and enjoy!

Fish Tacos

Ingredients

450g white fish fillets (such as tilapia, cod, or mahi-mahi)

64g all-purpose flour

82g cornmeal

1 teaspoon paprika

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon black pepper

Vegetable oil (for frying)

8 small corn or flour tortillas

Shredded lettuce

Sliced avocado

Sliced tomatoes

Chopped fresh coriander

Lime wedges

Optional toppings: salsa, sour cream, chilli sauce

Method

1. In a shallow dish, combine the flour, cornmeal, paprika, cumin, garlic powder, salt, and black pepper.

2. Pat the fish fillets dry with a paper towel, then dredge them in the flour mixture, shaking off any excess.

3. Heat vegetable oil in a large skillet over medium-high heat.

4. Fry the fish fillets in the hot oil for 3-4 minutes on each side until golden brown and crispy. Remove from the skillet and drain on paper towels.

5. Warm the tortillas in a dry skillet or microwave.

6. Assemble the tacos by placing a piece of fried fish in the centre of each tortilla.

7. Top with shredded lettuce, sliced avocado, sliced tomatoes, and chopped coriander.

8. Squeeze fresh lime juice over the tacos and add any desired additional toppings.

9. Serve the fish tacos immediately and enjoy!

Caprese Skewers Ingredients

Cherry tomatoes

Fresh mozzarella balls (bocconcini)

Fresh basil leaves

Balsamic glaze

Salt and pepper to taste

Skewers or toothpicks

Method

1. Rinse the cherry tomatoes and basil leaves. Pat them dry with a paper towel.

2. Drain the mozzarella balls if necessary.

3. Take a skewer or toothpick and slide on a cherry tomato, followed by a fresh basil leaf, and then a mozzarella ball.

4. Repeat the process until you have assembled all the skewers.

5. Arrange the Caprese skewers on a platter and drizzle with the balsamic glaze.

6. Season with salt and pepper to taste. Serve immediately and enjoy!

Homemade Refreshing Lemonade Ingredients

6-8 lemons (depending on their size)

200g granulated sugar (adjust to taste)

1.4 litres water

Ice cubes

Lemon slices (for garnish, optional)

Fresh mint leaves (for garnish, optional)

Method

1. Roll the lemons on a countertop to soften them, which will make them easier to juice.

2. Cut the lemons in half and juice them using a citrus juicer or by hand. Strain the juice to remove any seeds or pulp.

3. In a pitcher, combine the freshly squeezed lemon juice and sugar. Stir well until the sugar is dissolved.

4. Add water to the pitcher and stir to combine.

5. Taste the lemonade and adjust the sweetness and tartness by adding more sugar or lemon juice if desired.

6. Chill the lemonade in the refrigerator for at least 1 hour to allow the flavours to meld.

7. When ready to serve, fill glasses with ice cubes and pour the lemonade over the ice. Garnish with lemon slices and fresh mint leaves if desired. Stir and enjoy!

You can also customize your lemonade by adding sliced strawberries, raspberries, or a splash of sparkling water for a fizzy variation. Adjust the sweetness and tartness according to your preference.