Get that summer body ! / Healthy summer BBQ

Get that summer body!

How can you get that summer body when you have no membership at the gym?

Go workout outside! In the garden, go to a park, to the beach, on the street, or at home.

Your body is constantly challenged by inclines, declines, and obstacles. You’ll also improve your mood and boost self-esteem.

Some workouts you can do:

• Start off your workout with a light jog to a neighbourhood park.
• Find a park bench and switch to strength training.
• Sit on the bench and place your hands on either side of your behind, palms facing down. Lift your hips off the bench, bend at elbows and lower your behind towards the ground and back up. “You want to keep your elbows in and going straight backwards, and you want to keep your butt close to the bench. Repeat 10 to 15 times.
• Step-ups: Facing the bench, place your right foot up on the bench seat. Make sure your entire foot, including your heel, is placed firmly on the bench. Then step up and down 10 to 15 times. Do the same with the left foot.
• Squats: Stand with your feet parallel to each other and shoulder-width apart. Stick your hips backward as if you were going to sit on a chair, then squeeze your buttocks and engage your abdominals as you stand back up. Make sure to keep your back nice and flat so that you don’t round forward.
• Run/jog for 5 minutes
• 20 Squat jumps: Start in a squat position and jump from there as high as you can, landing in a squat with your feet pushing into the ground. Use your arms for power.
• Plank (both arms are straight). Hold for 1 minute

3) Resistance training, 5 minutes. Row: Wrap your resistance band around a tree or sturdy pole. Stand and hold the ends of the band in each hand. Raise your arms to shoulder height, pull your elbows backwards and squeeze your shoulder blades together. Repeat 10 to 15 times.

This exercise is great for strengthening your upper back, which is important because we sit so much in our daily lives.

4) Stretch.

Try some essential cool-down stretches to finish off your outdoor workout.

Then grab a glass of water!

 

Food

It’s getting hotter, almost summer and what do we do then?

Eating in the garden and go for the best: BARBEQUEEEE!!

But how do you eat healthy with a barbecue?

– Sweet baked potato stuffed with celery, peppers and goat cheese

– Vegetables with rosemary in aluminum foil

– Vegetable kebabs

– Chicken: easily digestible and not dripping needed, just grease or oil the grill with greasing

– Pineapple sticks

– A healthy barbecue needs a big salad containing lots of vegetables. Choose a tasty blend of vegetables, fruit, nuts, seeds, pips.

– Bread with sauces and dips. And instead for healthier breads choose bread made from sourdough (instead of yeast) or other grains such as spelled bread. Believe me, this is much better than white bread!

And make your own hummus, pesto, guacamole or salsa.

– Grilled corn

– Green asparagus with bacon and pepper

– Salmon with lemon skewers

– Pineapple chicken burger

 

– Delicious dessert: apple with cinnamon or

Strawberry smoothie: healthy and refreshing drink with strawberries, coconut and mint

Be creative and enjoy!!