Tips To Spring Clean Your Diet And Fitness Routine
Summer is fast approaching and, with the hope of warmer days and longer evenings now happily on the horizon, we’re all set to enjoy the leisure and pleasure of this year’s sunny season. Though seeing much-missed family and friends may seem like the only highlight of 2021, we think that there’s much more to look forward to as lockdown starts to lift, and it’s not necessarily what you were expecting.
Following in TikTok’s footsteps, we’d love to introduce you to some of the top health and fitness trends to rock the charts this spring. While many of us will have adopted a more laissez-faire attitude toward diet and athleticism over the past couple of months, now is the perfect time to start cleansing - and we’re here to help you do just that! In this blog, we’ll suggest four simple changes you could make to your everyday routines to achieve high-impact results in as little as two weeks. From veggies to vitamins, workouts to wellbeing, there’s something for everyone in our handy guide.
Fun fitness challenges
Summer fitness doesn’t have to mean breaking out into an uncomfortable hot sweat. In fact, it only really has to involve three simple ingredients: you, your mates, and some fun, entertaining challenges. After all, everyone loves to get those endorphins pumping, and what better way to do it than with your closest and most cherished chums?
If you’ve never been keen to jump on the ‘wellness’ bandwagon, we totally understand… it can be difficult to carve hours out of bookings and busy schedules to engage in healthful hobbies. But, with some exciting and enjoyable arrangements in your activity arsenal, you’re sure to notice a difference in your physique and mood combined. In this instance, we’re talking hula hoops… and not the kind that you’re used to! Unlike the original, flexible circles of happiness, these weighted, strength-training models are currently taking the social media world by storm. Designed to help you target the troublesome areas of your body, they’re an amusing alternative to spin classes and dreaded gym drills. Whatever your preferred method of training: dancing, bending, stretching and toning alike, these spherical supports are the summertime saviours you didn’t know you needed.
If this doesn’t tickle your fancy, it might be worth trialling some other low-intensity pastimes that are perfectly suited to the outside. Feeling trapped and isolated indoors has been an incredibly common (and debilitating) side effect of the pandemic, so now is certainly a sensible time to seize the day and embrace the warmer weather. Participating in classes like pilates, yoga, and tai chi could make an evident and dramatic impact on your mental, as well as physical, health, and can be a great way to meet like-minded people in a non-competitive setting. In many cases, all you’ll need is a reasonably-priced mat, along with a couple of other accessories like super-soft towels, handy blocks, and props.
Update those fitness routines
If you’re fanatical about fitness and are looking for more specific advice on how to boost your stamina and strength, there’s no better way to improve your energy and endurance than by updating your current programme. We all know that regular exercise and physical activity helps to promote resilient muscles and bones, as well as heighten your cardiovascular and respiratory capabilities, but often it’s the workout adaptations themselves that lead to the most visible results.
Changing your routine every three to four weeks is a reasonable way to start. If you’re a beginner or are performing exercises for the first time, it will take your body roughly a fortnight to orchestrate the neuromuscular coordination and joint positioning required for various movement patterns and form. As a general rule of thumb though, everyone from trainee trainers to advanced athletes should carry out dynamic warm up exercises before the workout begins, as these can drastically reduce your chances of developing muscle pain or injury. Exercise machines like stair climbers, bikes, treadmills, and rowers all help to get those heart rates up and encourage you to limber up safely.
Swapping manoeuvres isn’t the only way to spring clean your fitness procedure, however. While you may want to repeat the same movements for several weeks before switching it up, you’ll want to change the loading scheme much more frequently. Take weight training as an example. If you’re performing a basic deadlift for three sets of 10 repetitions, alter this to five sets of five repetitions after a couple of weeks. Alternatively, you could modify the tempo, completing four sets of four reps, taking three seconds to lift and three seconds to lower. This makes the perceived intensity harder, and will enhance your experience for the better.
Modernise those meals
As countless gastronomic gurus have told us, with a clean lifestyle comes clean nutrition. Well, we couldn’t have put it better ourselves. If you’re keen on spring cleaning your fitness routine, updated daily dinners are almost expected to follow, and it’s not very hard to see why. Browse our list of healthy meal modifications below to take your cuisine from drab to undeniably fab!
- Load up on fruit and veggies. We all realise that these fundamental food groups are good for us, but did you know that they should fill at least half of your plate at every meal? That’s what the Academy of Nutrition and Dietetics recommends, and for good reason… packed with vitamins, minerals and fibre, these yummy treats make you far less likely to develop heart disease, high blood pressure, and some forms of cancer.
- Choose better fats. Saturated and trans fats can raise your cholesterol and greatly increase the risk of heart disease. By cutting back on animal-based products like butter and bacon, as well as bakery staples like cookies and crackers, you can help to keep these life-threatening illnesses at bay. Cleansing your diet in this way can be as simple as switching from whole milk to semi-skimmed, eating a turkey burger instead of beef, or replacing peanut butter with a lower fat nut alternative. Plant-based foods like olive oil, nuts, and seeds all contain healthy fats that are essential for energy and cell growth.
- Eat more fibre. Fibre-rich foods like fruits, vegetables, wholegrains, and beans can also help to lower cholesterol and boost digestive performance. To increase your intake, swap refined bread for wholegrain loaves, and opt for brown rice as a substitute for white.
- Keep portions in check. Reaching for a smaller plate may be the best way to purify your regime this spring. To ensure you’re making the most of your meals, eat from a dish (not out of a bag), avoid nibbling in front of the television, buy single-serve helpings where you can, and be sure to eat slowly, enjoying the aromas and flavours of each individual bite.
Drink water… not lattes
If most of what you’re drinking all day isn’t still or sparkling water (think fizzy pop, coffee, energy boosters, and juice), you’re probably overloading on added calories and sugar. H2O itself can go an incredibly long way in improving health, and is perhaps one of the most underrated ways to cleanse your diet and general fitness regime. From aiding digestion to improving the condition of your skin, there aren’t many physical functions that don’t require water, so why starve your system of it now?
Research suggests that losing as little as 1% of your body weight in fluid may reduce mental performance, as well as potentially inducing fatigue, a headache, and lowered energy levels and cognition. Shocking, right? This mild level of dehydration can easily occur over the course of a normal day’s activities, let alone when you’re exercising or exerting yourself, so highlights how important drinking little and often is for your overall health in the long run.
As a guide, aim for around six to eight glasses a day, as this replaces your typical loss of around 1.5L. If you often struggle with keeping on top of your intake, it might be worth investing in a bottle. Here at OnBuy, we stock a plethora of ergonomic and attractive examples from a range of the UK’s most popular brands, including Thermos, Sistema, CamelBak, and Stanley. Some, like this practical, eco-friendly model, even provide you with an internal straw and handy timer markings to remind you when to drink, hydrate, and refill at the end of the day.
Spring clean for summer
We hope you’ve enjoyed this foray into all things fitness-related, and now feel better equipped to spring clean your diet and routines in the long run. Should you require more advice and guidance on how to make the most out of warmer days and evenings, be sure to check out our blog and buyer’s guide resources. Packed full of useful information and further tips on how to improve your health, from ways to get active this National Walking Month, to wholesome lawn games that will engage and entertain the whole family, there’s something for everyone in our extensive online reserves.
If, however, you’re simply in need of some products and produce that’ll truly make all the difference when it comes to cleansing your customs, it’s certainly worth exploring our diet and nutrition range found under our health and beauty department. From nutrition bars and drinks to slimming aids and supplements, there’s no end to the list of healthy snacks you can buy, not to mention a plethora of items that could reform your routine forever.
All information in this blog is correct at the time of publishing and may be subject to change.