Summer Shape Up
Summer is officially here, and the lighter nights mean there is no better time to start that fitness regime!
It’s recommended that, to stay healthy, adults aged 19-64 should get around get 150 minutes (2 and a half hours) of moderate physical activity each week. If you haven’t exercised in a while, trying to start can be daunting. However, you don’t need an expensive gym membership to get the blood pumping and feel the benefits of exercise.
To help you get started, we’ve put together some handy tips and guidance that will get you feeling fit and healthy in no time!
Gym free workouts
We know that many of you lead busy lives, so getting to the gym is not always affordable or convenient.
So why not put the fun back into fitness with these equipment-free workouts, which you can do from the comfort of your own home!
Whether it’s a gentle stretch, or if you want to seriously work your arms and legs – there is a workout for everybody.
Check out the list of workouts here
Run 5K in just nine week
Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
But did you know that regular running can help reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke, boost your mood and keep your weight under control?
The NHS Couch to 5K plan is designed to get you off the couch and gradually work you up to running 5K or for half an hour, in just nine weeks.
If you have a smartphone, you can download a free app to help you enjoy the art of running in a measured way.
Monitor you progress
Now that you have built up a pretty good sweat, it is time to discover the fruits of your labour!
The British Heart Foundation have put together a neat ‘calorie counter’, which lets you find out how much calories you have burned during a particular exercise.
It covers everything, from mowing the lawn and washing the car, to swimming and circuit training. It also lets you put in your age, sex and weight, to give you a more accurate reading.
It is a load of fun, and you can check it out here.
Find a workout buddy
We know that exercising can sometimes feel like a bit of a chore, so why not buddy up with a friend during your workout?
Having someone there to encourage you, and vice versa, can often work wonders, and give you that much needed boost when you’re feeling tired!
You can even get the whole family in on the workout. Why not head to your local swimming baths with the kids over the summer holidays? Many leisure centres offer free holiday time swimming for children under the age of 16.
Healthy recipes
Remember, eating healthy doesn’t mean a diet of lettuce leaves and water!
We have put together a few recipe suggestions below that are low on calories, but high on taste!
Chicken Curry
Spice up your meal time with this simple and tasty chicken curry dish. It's a family favourite!
- Serves: 2
- Time: 60 minutes
Ingredients
- 1 tbsp olive oil (or vegetable oil)
- 1 large onion, chopped
- 2 garlic cloves, chopped finely
- 1 large tomato, chopped
- 1 tbsp tomato purée
- 1 medium chilli, chopped (optional)
- ¼ tsp chilli powder
- ¼ tsp coriander powder
- ¼ tsp cumin powder
- ¼ tsp turmeric powder
- 2 tbsps water
- 250g boneless chicken, chopped (approx. 1 chicken breast)
- 1 tbsp yoghurt
- pepper, to taste
- 130g basmati rice
- 160g cauliflower
Method
1. Heat the oil and fry the onions until soft. Add garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes and then add two tablespoons of water and allow to reduce.
2. Add chicken and cook for 10 to 15 minutes on a medium heat, then add the yoghurt, stirring slowly. Season with black pepper and simmer for a further five to ten minutes.
3. Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.
4. Serve with rice and cauliflower.
Mixed berry freezies
A healthy (only 37 calories per serving!) and delicious treat that is perfect for kids during the summer holidays.
- Serves – 8
- Time: 10 minutes prep (plus overnight for freezing)
Ingredients
- 300g of raspberries
- 150g of strawberries
- 2 tbsp of icing sugar
- 200ml of water
Method
- Place the berries in a blender with the icing sugar and pulse. Add the water and blend until smooth
Room for a little one - If the kids feel like getting messy – let’s face it, they probably will – then this step can be completed by hands rather than a blender
2. Sieve the mixture into a jug, discarding the pips, then pour into sections of a lolly mould tray or into individual lolly moulds. Add the sticks or lids and freeze overnight until firm
3. Run the mould or moulds under hot water to loosen the lollies, then remove from the moulds. Serve immediately.