Getting Summer Fit Exercises, diet suggestions and top tips…

Getting summer fit

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Getting summer fit with these free tips and tricks to getting your body and health and wellness into summer shape!

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Page 1: Getting summer fit

Getting Summer FitExercises, diet suggestions and top tips…

Page 3: Getting summer fit


We hope that you enjoy our package on keeping summer fit and that you find some useful tips to add to your healthy living style.

Please remember that these are just health and wellness tips put together by a web user and not a medical or health and fitness professional and should be taken as such.

Enjoy and keep fit!


Image by: befitter

Page 4: Getting summer fit

1. Step it up: If you don’t engage in exercise often then why not consider walking. Walking 10,000 steps a day –easily monitored by pedometer- can help you keep your heart healthy and even help you loose weight

2. Run it off: If you can run then try and engage in a jog or run 30 minutes a day to help you lose weight and make you leaner

3. Work those muscles: Engage in active weight training 2 to 3 times a week to help you build muscle which burns calories while you’re not working out as they require more energy

4. Goals: set fitness goals such as short terms goals like walking for twice as long at the end of every week’s last work out session or long term goals like working towards getting fit enough to run in a 5klm or 10klm marathon. Apps like the Couch to 5K app can help you get there!

5. Stretch: get a group of friends together and keep each other accountable by going to weekly Pilates or Yoga classes together. This class will not only help you burn calories but form valuable post exercise muscles that will keep you long and lean.

Fitness tips

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1. BMI: workout your BMI and then work out how many pounds you have to lose to get into the right BMI for your height and age. The BMI formula is: BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703

2. Calorie maintenance : Once you have this number you can use a calorie calculator out how many calories you NEED a day to sustain your energy but still eat your maintenance calories so that you can start losing weight.

3. Treat day: reward yourself with one treat day a week where you can go over your calorie goal by a few hundred calories. That way you have something to look forward too and are more likely to stop snacking for the rest of the week in anticipation

4. Water: it may seem obvious but drinking lots of water will help your weight loss by flushing your body of toxins and hydrating your exercised body. Sometimes you may be thirsty if you feel hungry without knowing it so always have a glass of water before deciding to have an unscheduled snack

Diet tips

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There are various things to consider when embarking on a new health and wellness regime:1. Think about it: do your research, be aware of all the benefits of

various health and wellness changes you’ll be making and talk about it with your friends and loved ones. A conscious decision to change your lifestyle and becoming accountable to others will help you stick to your new routine.

2. Get checked up: make sure that you are in a good state to start exercising and changing your diet by checking in for a health check up with your GP and insuring yourself from any possible injuries with health insurance.

3. Variety: don’t be scared to change up your routine and try new exercises and healthy meal options. Consider incorporating healthy eating into your family's daily routine to help you all change as well as help you stick to your new life choice. Incorporate physical activities like ball games and sports into family outings and burn calories in different ways to keep you enthusiastic about weight loss

Health & Wellness

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Source List1. Content:Please click through to quoted sources by clicking their reference within text as they are hyperlinked to the original content found on the web2. Design:The design is created as an originalImages found in the design of this presentation are taken from Flickr and can be found here: • Image by: lululemon atheltica on Flickr• Image by: The Ewan on Flickr• Image by: Pink Sherbet on Flickr• Image by: Minorisseus on Flickr• Image by: Deadicated on Flickr