Welcome to the “Get Ready For Summer!” SuperFeature. Inside we will give you all the tools to get beach-ready in time for summer!

Each year it seems like we come out of winter hibernation with a few extra pounds to shed or some extra bodyfat percentages to drop. Start early so you’ll have enough time to get into rock-solid, beach-ready shape for some great summer fun and sunshine!

You are what you eat. If your diet isn’t mapped correctly to shape you up this summer, you will be achieving your fat loss and muscle gaining goals as you open your Christmas gifts. Check out our deliciously fresh summer/BBQ recipes and eating plans, and watch your body transform without depriving your tingling taste buds.

Related Article:

Sweet Summer Foods. Luckily, there is a whole other group of summer foods that do fit the bill and still taste great. These new summer foods will benefit your taste buds and help you look your best.

Author: Shannon Clark

Summer Nutrition

Nutrition Basics

Summer Nutrition

Diet 101.

A person’s diet is the number one key to achieving their fitness program goals.

Having A Healthy BBQ!

Here are some of the big things to consider this summer while barbequing.

• Test Your Nutrition I.Q.
• The Important Role Of Natural Foods!
• Beginner’s Nutritional Mistakes!
• Back To The Basics!

• Recipes For The Healthy Consumer.
• The Importance Of Nutrition!
• 8 Week Summer Diet.
• How To Get Lean And STAY Lean!

Healthy Recipes

Travel

10 Summer Recipes!

Here are ten fresh summer recipes to get you started. Try them this summer!

Healthy Camping!

Here are ten methods you can use to make your camping experience much healthier.

• 10 Beginner’s Recipes.
• 6 Appetizing Recipes To Enjoy While Cutting!
• 8 Amazing Metabolism Boosting Recipes.
• Recipes For The Ultimate Healthy Barbecue!

• Staying Healthy While Traveling.
• Dieting And Training While Traveling!
• Traveling Athlete - Maintaining A Diet!
• Staying On Track While You Travel.

Rev up your metabolism, manifest muscle, and tone up to make this your best shapely summer ever. Our professional training programs, fun outdoor activities and awesome exercises will sculpt you into shaved granite making you a sweet sight for the summer.

Related Article:

Beach Body Guide. Are you too skinny and wanting to add some definition for summer? Most people are concerned about fat loss. The skinny guy’s concern is a lack of muscle.

Author: Shannon Clark

Summer Training

Summer Workouts

Outdoors/Cardio

Enjoy Summer Workout.

A simple outside workout with your own bodyweight and a set of dumbbells.

Cardio’s Next Level!

Get ready to take your training up a notch with this summer-time workout.

• Do You Want Huge Rippling Muscles?
• Summer Beach-Body Workout.
• 10 Great Tips For Summer Weight Loss!
• Daily 20-Minute Summer Shape-Up Plan!

• How Can You Make Cardio Fun?
• Making The Most Of Summer Weather!
• The End Of Boring Cardio Workouts.
• 10 Tips On Making Cardio Fun!

Get That Six Pack

Build Your Arms

Steps To Easy Abs!

Everyone wants to know how to get abs that look like a washboard.

Building Huge Arms.

This comprehensive listing features workouts, anatomy of the arm and much more.

• How To Get Perfect Abs.
• Your Quest At Chiseling Rock-Hard Abs!
• 10 Secrets For A Razor Cut Core!
• 6 Tips To Gut Busting Abs.

• The Most Complete Workout For Huge Arms.
• Darrem Charles Arm Training For Growth!
• Tone Your Arms Like Jessica Biel!
• Add Inches To Your Arms.

Take Advantage Of The Warmer Weather And Perform Your Cardio Outside.

Related Article:

Firing Up Motivation. Does your significant other ask you why you have to go to the gym several nights a week? Don’t worry, you aren’t alone. Use the following tools to fire up your desire.

Author: Marie Spano

Motivational Articles

Beginning Motivation

Long Term Motivation

Launch Your Motivation!

Here are ten baby steps to help you on your road to a healthier life. Try them now!

Achieve Your Dream.

If you make healthy eating choices and exercise your dream body can be a reality.

• Start Training For Summer Fun!
• Overcoming Obstacles!
• Motivation And Success.
• Motivation 101!

• Get Motivation To Last A Lifetime!
• Learn From Your Mistakes.
• Maintaining A Balanced Focus.
• How Can I Keep Myself Motivated?

the weather here is still outstanding, and its four thirty pm (finished work at 3 today), and still hot.

ive written down my strength training workout for today, and i will do it once it cools down, but now that its written, it will be done!

i enjoy strength training, so its not a worry that i have to get it done. it makes me feel focused and powerful, and hey, nothing wrong with that!

..sue xx

CARDIO:

45 mins cycling

STRENGTH:

50 squats (2 x 5kg)

50 plie squats (2 x 5kg)

40 (each leg) lunges (2 x 5kg)

30 (each leg) donkey kicks

30 (each leg) side raises

50 bicep curls (2 x 5kg)

50 hammer curls (2 x 5kg)

30 (each side) tricep kickbacks (5kg)

50 lying chest raises (2 x 5kg)

40 lying flyes (2 x 5kg)

50 crunches

4 x 30 second planks

………………………

BREAKFAST:

egg

bacon

banana

LUNCH:

minced beef

cabbage

carrot

DINNER:

pork loin steak

baked sweet potato

small portion of butter

SNACKS:

protein shake (made with half water/half almond milk)

banana

orange

very small portion jelly

sausage

tin of chopped tomatoes

coke (not going so good with the coke habit, but at the moment, its not the most important thing, i will kick it once i have other stuff sorted - if i have a can, fair enough, if i go without, fair enough, im not going to obsess about it at the moment, its just stressing me out too much)

lemon yoghurt

…..sue xx

wow im so tired, but ive had a pretty good day today (apart from a huge argument with my seven year old before he went to bed….he shouted, i shouted. totally shouldnt do that!! but i cant do the right thing every SINGLE time i suppose - anyway, its all good now, i took him up to bed, read him a story and had a big cuddle. he was just being really spoilt before, and i wont allow that im afraid)

but ANYWAY…..

yeah i have had a good day apart from that.

even though im back at work, it has been ok. its a job, and its mostly ok really. there are worse jobs i know, im just maybe being a bit spoilt myself haha.

ive eaten well today, and ive got enough exercise. a good cycle, running about for ten hours pretty much solid at work, and then a 30 minute strength/cardio dvd early evening.

its nearly nine pm, and i wont be late to bed tonight (another early morning for work tomorrow - i start at 7.45), but i havent had dinner yet, so my pork steaks are just in the oven.

i dont go in for all that stupid ”dont eat after 5pm!!” nonsense. for gods sake, im a diabetic, and yeah, eating regularly, be that any time before bedtime, is always going to be something i have to do!

it doesnt matter what the fricking time of day it is that you eat. its about what you eat throughout the day that matters. does anyone really believe that if you eat something before bed, you are magically going to put three pounds on, rather than if you ate that exact same thing at lunch time?? oh come on…..please.

the only thing about late eating that bothers me, is if its a heavy meal, and i go to bed soon after, and it makes me a bit uncomfortable in bed. but its not like im going to eat and rush straight up to my room. i’ll have like half an hour or something between. and meat and veg dont bulk me up anyway.

so yay for eating well and moving enough!

..sue xx

CARDIO:

45 mins cycling

STRENGTH/CARDIO:

30 mins kickbox bootcamp dvd (not done it yet. its seven pm, and still red hot, so im waiting til later til it cools down a bit. just done a ten hour shift at work, dont want to keel over haha)

……………………

BREAKFAST:

1 piece bacon

banana

LUNCH:

chicken

parsnips

cauliflower

2 small new potatoes

DINNER:

pork loin steak

green beans

SNACKS:

1/2 can coke

apple

banana

orange

mixed fruit salad

orange juice

1 small biscuit

protein shake (made with half water, half almond milk)

little bit of luncheon meat (like the size of a small box of matches)

..sue xx

CARDIO:

30 mins walking

STRENGTH:

20 mins rowing (actual real life rowing, not on a machine!)

CARDIO/STRENGTH:

30 mins kickbox bootcamp dvd

…………………….

BREAKFAST:

banana

small bowl of cereal (damn, i really need to stop falling back on that to bring my blood sugar up, but once again my cupboards are getting bare - proper wage on thursday, so lots of shopping that will last me a good length of time)

LUNCH:

luncheon meat

lettuce

cucumber

tomatoes

yellow pepper

grapes

blueberries

DINNER:

sausage

rump steak

chicken

lamb chop

pork steak

tomatoes

lettuce

cucumber

SNACKS:

apple

orange

chicken wings

coke (craaaaaaaaap)

..sue xx

quite happy with the fact that i did 100 squats today!

half normal, and half plie, but still, 100 squats is a good result for an old chick!

..sue xx

CARDIO:

90 mins walking

STRENGTH:

30 (each side) lunges (2 x 5kg)

50 squats (2 x 5kg)

50 plie squats (2 x 5kg)

50 (each side) side bends (2 x 5kg)

50 flat bed chest presses (2 x 5kg)

30 flat bed flyes (2 x 5kg)

50 bicep curls (2 x 5kg)

not a massive strength workout today, but i was in a bit of a rush

………..

BREAKFAST:

bacon

tomato

LUNCH:

chicken wings

beef jerky (i thought that would be ok on paleo, but it was full of crap after reading the ingredients, so i didnt have so much)

melon

pineapple

mango

DINNER:

pork ribs

burger

sausage

tomatoes

onion

SNACKS:

cherry tomatoes

apple

banana

orange

protein shake (made with almond milk)

peach

2 eggs

coke (low sugar after my strength training - my own silly fault for doing it outside in the sunshine!)

not done so bad today. i know the burger was a bit crap (didnt have any bun or anything, i just had the actual beefburger) but i was thinking after, that its probably full of bulkers and cereal and all that other crap, so i will not bother with them, and it was only a one off anyway. i NEVER eat burgers!

..sue xx

wow, a good workout in this baking hot weather is twice the effort! i had to keep stopping to wipe the sweat away haha.

but that must mean it has more benefit right??

..sue xx

CARDIO:

90 mins cycling

10 mins trampolining (with my son, it was fun, but ten minutes feels like an hour haha)

STRENGTH/CARDIO:

30 mins kickbox bootcamp workout

……………

BREAKFAST:

banana

bacon

tomatoes

LUNCH:

roast turkey

lettuce

red pepper

cucumber

onion

tomato

small dollop of mayo

DINNER:

baked sweet potato

lettuce

tomato

yellow pepper

cucumber

mushroom

ham

SNACKS:

coke (as long as i only have it occasionally its ok, rather than every day!)

apple

orange

1 slice of bread (never mind)

1/2 melon

grapes

mixed nuts

raisins

protein shake

I would say i am 80% nailing the eating part at the moment. a few little naughties here and there, but im not trying to lose masses of weight or anything, im just working on slowly tweaking my eating gradually.

im happy with how i am doing right now.

..sue xx

CARDIO:

3 hours cycling

1 hours walking

no strength today. wanted to do my dvd, but just didnt get the chance. busy day!

……………………

BREAKFAST:

cereal (i had nothing else in, ive shopped later in the day, but i just had to have something quick - yes, that may be an ”excuse”, but i was in a rush, and im not going to get all precious about a bowl of damned cereal lol)

LUNCH:

ham

yellow pepper

cucumber

tomato

lettuce

DINNER:

sausage

baked potato

sweetcorn

very small amount of cheese (my sister made me dinner, and i didnt know she was putting cheese on the potato, but i am having dairy anyway in small amounts)

SNACKS:

mixed nuts

raisins

apple

banana

grapes

2 biscuits

protein shake

ice lolly (pretty much just flavoured ice lol)

…sue xx

CARDIO:

180 mins walking

STRENGTH:

60 mins heavy gardening (digging and pulling crazy-ass trifid style weeds out of the ground!)

……………………..

BREAKFAST:

banana

strawberries

cream

LUNCH:

rocket

spinach

beans

pomegranate seeds

shredded sweet potato

DINNER:

lettuce

chicken

tomato

cucumber

red pepper

SNACKS:

1/2 can of coke (yes i caved, but its ok)

mini mars (see above comment lol)

apple

HUGE bowl of cereal and two biscuits (my blood sugar dropped and i panicked)

2 oranges

pineapple

its been a weird day today. partly great, partly awful lol. one of those ‘up and down’ eating days. i actually wasnt going to post this today, but i have to post every day, even when im not so proud of everything thats going down on it.

..sue xx

CARDIO:

90 mins walking

STRENGTH:

90 mins gardening (yes, im including that lol)

……………

BREAKFAST:

bacon

egg

tomato

LUNCH:

ham

mixed leaf salad

tomato

cucumber

red pepper

mushroom

DINNER:

baked sweet potato

salmon

more mixed leaf salad

butter

SNACKS:

half can of dr pepper (my sugar dropped, but i had a few mouthfuls and threw it away…it tasted like crap!)

penguin bar (really small, less than 100 cals, but i just needed something crappy lol)

2 apples

2 oranges

2 plums

pineapple

banana

..sue xx

45 mins cycling

(thats all i am doing today. i am exhausted for some reason, and im ok with that)

…………………….

BREAKFAST:

2 eggs

LUNCH:

prawns

mixed salad (tomatoes, cucumber, onion and lettuce, no dressing etc)

baked sweet potato

DINNER:

roast pork

green beans

garden peas

carrots

parsnips

cauliflower

SNACKS:

apple

orange

plum

banana

pineapple

3 pieces scampi

2 chocolate biscuits (my sugar dropped at work, and i grabbed the nearest thing)

ham

..sue xx

CARDIO:

45 mins cycling

STRENGTH/CARDIO:

30 mins kickbox bootcamp dvd

……………

BREAKFAST:

1 oatibix (im back on paleo now, but my breakfast was before i made that decision lol)

LUNCH:

chicken

carrots

sweetcorn

peas

DINNER:

2 eggs

SNACKS:

plum

apple

banana

sausage

orange

melon

..sue xx