Tired of feeling sluggish and want to get in shape for the Summer? Put off by the intimidation of joining a gym with all the flashy facilities and being tied into a costly contract?
The good news is you don’t need to shell out to shape up, nor do you need to change your life to detox, shed those extra pounds and start exercising. It should cost next to nothing.
Get in shape for the summer with a new healthy regime, without having to become a gym bunny!
Detox to get in shape
Tick off your five-a-day the easy way by juicing your favourite fruit and veg. It’s a quick way to fill up on healthy foods in one hit and fun for the kids. Work your arm muscles with an old-fashioned juicer if you can’t fork out for an electric one.
Looking for a cheap, but highly recommended juicer? We’ve hunted down the top fitness picks from Amazon so you can get juicing at home.
Salt impairs your body’s ability to flush out water, so limit your intake and avoid processed foods.
Swap teas, coffees and sugary juices for water flavoured with a squeeze of lemon juice to keep hydrated.
If you’re feeling sluggish try a detox bath. Buy Epsom salts from your local chemist and soak in the tub for 20 minutes to get rid of all those toxins.
Body brushing is one of the best ways to improve circulation and get rid of cellulite. Start at your feet and sweep up the legs in long, light brisk movements towards the heart. Try this body thigh and leg anti cellulite massager glove for under £2.50.
Cut up healthy foods into bite-sized chunks and graze on them rather than sweets or crisps.
Make a list of healthy items before you go shopping and stick to it. You’ll avoid buying cakes and sweets and will also save money!
Dedicate one day or evening a week to cooking fresh, homemade dinners. Label them up and freeze so you have a stock of healthy family meals.
Store all your treat foods in one cupboard and keep it locked or out of reach. Only indulge in a treat once you’ve hit an exercise or weight target.
Be aware of portion sizes and use a smaller plate. It’s better to eat smaller meals more frequently.
Ditch the car or public transport whenever you can and enjoy the fresh air. Regular walking, especially with a pram or buggy, can burn lots of calories.
Walking to school or nursery is a great way to exercise and it’s easy to fit into your routine because you have to go there anyway.
By donning your trainers and travelling on foot, you save petrol, get the kids used to exercise and do your own training. You can run home when you’re child-free to get some high impact exercise as well. If you have a baby, jog along with the pram.
A pedometer will track how many steps you take during your normal day. It will make you aware of the number of steps you’re taking throughout the when you’re not even trying. Give yourself fun challenges to increase your daily number of steps.
On average, a healthy adult should walk 10,000 steps per day. If you’re doing less than this, use the pedometer to challenge yourself to increase each week by 500 steps until you reach your target.
Use your sofa time more productively. Cut out one of your soaps and use that half an hour to put on an exercise DVD from one of your favourite, toned celebrities.
Keep a diary of your workouts to record how much you’re doing, how often – and how you can improve!
Make every minute of your workout count. Shorter bursts of interval training like hard sprints interspersed with walking will work your body harder than a long leisurely workout.
Swimming is the third most popular type of exercise after walking and running. Most local pools have good deals so it needn’t cost a fortune. The great thing about swimming is that it exercises the whole body, so it’s a fantastic way to tone up.
Think about joining a swimming club or sign up for pool workout sessions such as aqua aerobics.
Cycling is a low-impact activity that works your lower body and cardiovascular system. You could make it a social activity to go out on rides with friends or family.
We love the website Wiggle for their low price cycling accessories and equipment. – Save up to 50% in their sale!
Check out if you are eligible to get a discount bike through the Cycle to Work scheme.
Jogging and running
If you’re looking for a free exercise that you can do anywhere and burns more calories than any other mainstream exercise – get running. It can help you lose weight and even boost your mood. Try out fitness apps to help you plan and record your progress.
Start slow and build up your training. There are lots of free fitness apps to help, or try this free podcast to coach you to run 5K in just nine weeks.
Lack of sleep affects your mood and your waistline! The body releases more ghrelin (the hunger hormone) when you’re sleep deprived, so making sure you get an early night and having quality sleep each night impacts on your overall fitness and energy levels.