TOP TEN HEALTH TIPS FOR SUMMER

 it's time to focus on getting fit and healthy for the season. Make small lifestyle changes and get started now with these quick and easy tips..

1. Wake Up and drink: Sleep promotes dehydration, so drink a glass of water before slurping your tea or coffee when you first wake up. Keep topping up your class throughout the day and aim for 1.5-2.5 litres.
2. Go Bananas: Bananas are perfect energy boosters, with only 99 calories and 0.1g fat. They make a great snack just before a high-energy workout as they help balance blood-sugar levels, plus this super food contains potassium which is great for preventing muscle cramps.
3. Sweet Treat: If you really need a treat after dinner, swap high-sugar, fatty desserts for diet jelly with natural yoghurt.
4. Cull soft drinks: A study by researchers from the University of Texas found a 70 per cent increase in weight among people who drank soft drinks compared with those who didn't. Go without, and feel less bloated and gassy. 
5. Opt for Wholefoods: Eat more green leafy vegetables, tomatoes, sweet potatoes, spirulina, berries, dark chocolate (in small quantities), white tea, soybeans, flaxseeds, broccoli, cabbage, and Asian greens. They provide health-boosting phytonutrients.
6. Don't Forget Your D: As well as building strong bones, vitamin D found in the sun is also found in foods, and can help regulate the immune system and modulate mood. Look for naturally occurring vitamin D3 in cod-liver oil, fish, oysters, cereal, eggs and mushrooms. 
7. Resistance Training: The more muscle you have, the more fat you can burn, so consider a weight-resistance class like BODYPUMP to keep you looking lean and mean.
8. Be Intense: High intensity exercise is the best weight-loss training tool. The longer it takes you to recover, the more weight loss you can achieve. 
9. Mix It Up: Don't be too hard on yourself if you feel results are taking a while to show. Your body takes about 5-6 weeks to adjust to a new exercise routine. Change the way you train every 6 weeks to see continued improvement and to surprise your body into making long-term changes.
10. Get a Massage: The perfect treat instead of sugar, chips or booze at the end of the week, a remedial massage can increase circulation, loosen tight muscles, stimulate internal organs, and calm the nervous system. Great for a reward after a hard week of training.                                                                             ENJOY THE SUMMER AND STAY  BE FIT