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

1. Getting Summer Fit
Exercises, diet suggestions and
top tips…

2. Contents
• Introduction
• Fitness tips
• Diet tips
• Health and Wellness
• Source List
Image by: lululemon athletica

3. Introduction
Hello,
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

4. Fitness tips
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.

5. Diet tips
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

6. Health & Wellness
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

7. Source List
1. Content:
Please click through to quoted sources by clicking their
reference within text as they are hyperlinked to the original
content found on the web
2. Design:
The design is created as an original
Images 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