It's time to get fit for summer, not only physically - but mentally, too. Gabrielle Fagan asks the experts for the best shape-up strategy.

By Gabrielle Fagan


The summer sun may be only be starting to filter through, but it can still rapidly trigger that distressing annual condition; 'body-image melt-down'.

It's symptoms are easy to spot - rising panic as you face the thought of revealing summer clothes and stripping off for the beach, followed by a flurry of activity at the gym which you haven't visited since you took out the membership full of optimism in January. There's also an uncomfortable, dawning reality that the 'oh all right, just one more then' nutrition and alcohol strategy may not have been the wisest one.

But is this the time to admit defeat and avoid all sun, sea and sand? Or to embark on a starvation diet?

No way, says Sarah-Jane Holt, personal trainer at a Matt Roberts training centre. "This is a great time of year to evaluate your health and set yourself some targets and you're guaranteed to feel better for it.

"There's still time to turn yourself around and getting 'summer ready fast' is one of the most common aims of our clients in July. It can be done."

While it is natural to focus on our body's perceived defects, it is far better to concentrate on exercise performance goals and improving nutrition instead, she advises.

"Regular exercise and eating better will have a holistic effect, as you'll get a feeling of personal satisfaction in meeting training goals, and improved nutrition will give you more energy.

"That combination will make you feel good about yourself and the welcome side effects should be an improvement in muscle tone and weight and glowing skin."

Joanna Hall, movement expert and author of new book, Joanna Hall's Walkactive Programme, agrees that the exercising effects on wellbeing will be instant, even if the cosmetic effect takes a little longer.

"Just making a conscious decision to get out and be physically active regularly will improve your mood. I'd advise taking exercise - even a short walk - in the morning because research has shown that those who exercise at that time, rather than in the afternoon or evening, are 75% more likely to be continuing their routine in six months. That's probably because our willpower and energy is more likely to lower later in the day.

"Also, take exercise in a green environment like a park because research shows that has a mood lifting effect. Use warmer days to take the first step to a healthier life and the effect will last way beyond the summer."

Richard Hilliard, anxiety coach, does point out that many of us have too high an expectation of this summer though.

"This year, after months of disappointing weather, it's likely that people are looking to the final dawning of summer as a huge lift for their spirits," he says.

"Naturally, being outside when the sun is shining and everything is fresh and green does give us a joyful 'good to be alive feeling'.

"But it's not the answer to all life's problems, and while a longed-for break away can refresh it also means concentrated time with family, which can bring its own stresses."

He counsels that it's wiser to temper expectations of ourselves and the season, and to take the opportunity over the next few months to gradually adapt the pace of life to one which makes you feel more in control and allows more 'down time'.

"Your problems won't go away, but through a revamp of your routines you may have more opportunity to feel more positive, and together with being outdoors more, you'll end up in a better frame of mind to face up to them."

Follow the experts guide to getting summer ready, the happy and healthy way.


Eat fit

The best way to begin your new regime is to get rid of processed food from the diet, says Dan Redwood, another personal trainer at Matt Roberts.

"Eat mainly whole and organic foods as these will help provide cells with the best fuel to function. Make sure that you're getting a good mix of nutrients. Carbs should come from root vegetables and green leafy vegetables, and you will need lots of good fats from olive oil and foods such as eggs, avocado and coconut," he says.

"Finally, protein should come from oily fish, organic meats and nuts. Supplementation is very much recommended in this day and age as a lot of our foods lack the nutrients that they used to have. When aiming to get fit generally you want to have good energy which will allow you to train effectively."

:: Matt Roberts Maximum Energy supplement, £29.99, contains a mix of vitamin B, B6 and vitamin D, to improve blood profile and metabolism. Super Oil, £16.99, contains omega 3 which has anti-inflammatory properties. Both available from www.ocado.com


Fast tummy tone

Improve posture and flatten the tummy with an easy exercise which takes only minutes. Joanna Hall, author of new book, Joanna Hall's Walkactive Programme (Piatkus, £13.99), says: "This is my number-one, all-round best abdominal exercise. Get it right and it works miracles. It takes four minutes 25 seconds so can be done while waiting for a kettle to boil or a laptop to start up. Do it as often as you can and it will lead to a flat abdomen and fabulous inch loss."

:: Stand with good posture and your weight distributed evenly on both feet. Visualise a capital letter J in front of you. The long part of the J is closest to your body and short part is furthest away.

:: In your mind, imagine you're tracing over the J with your abdominals. So starting at the bottom by the pubic bone, scoop out your abs and then draw them in and up towards your sternum, as if drawing up the long part of the letter J.

:: To help you imagine this, slide your fingertips between your waistband and your tummy. Pull your tummy muscles in and up at the same time - away from your fingers - without expanding your ribcage or tensing your back muscles. Don't take deep breaths or hold your breath.

:: Hold this contraction for a count of ten, then relax for ten. Repeat five to ten times. Make sure your ribcage is down - your chest shouldn't be puffed up. Your ribs should taper down not out and your bottom should be relaxed, your back lengthened, not contracted.

:: As you do this you are lengthening the area between you pubic bone and your breast bone, imagine these two points moving further apart: your abdominal muscles are getting longer, leaner and flatter.


Beach body work out

When training for general fitness, it is important to have balance in your programme, says Sarah-Jane Holt, personal trainer.

"Try to mix resistance training with cardio vascular training, for example two days resistance and then one day cardio," she suggests.

"Aim for three days training at the start and then add in more sessions as you get fitter. Begin the week with an upper body session followed by a cardio workout and end the week with a lower body workout to ensure you allow sufficient rest and recovery time for different muscles."

Resistance training should be balanced, she says. Aim to cover all muscle groups over the course of the week and consider dividing your resistance workouts into an upper/lower body split.

When training the upper body include four essential movement patterns: pressing movement, like a press up, bench press and cable press; pulling movement, like a single arm row, bent over row, and cable reverse fly; vertical press, like a single arm shoulder press; vertical pull, like a pull up or single arm pull down. For lower body workouts, include squats, deadlifts and lunges.

Cardio/aerobic interval training is ideal for a quick session.

"At the beginning of training work to a 1:2 work rest ratio, so for example if running on the treadmill lightly jog for 2 minutes then sprint for one minute and repeat that 5-10 times," she says.

"As you get fitter adjust ratios to a 1:1 and then even to a 2:1 so that you're giving your body less and less recovery time and pushing the intensity even further. These can apply to any number of exercises, rowing, cycling, and body weight exercises."

:: If you have a pre-existing medical condition always take advice from your GP before embarking on new forms of exercise.


Green up

Drinking fruit and vegetable packed juices will help the body detoxify and rid itself of winter staleness, advises Alli Goodbold, nutritional therapist.

"Juices are proving hugely popular nowadays because they're a quick and easy way to boost health and energy," she says.

"They promote an alkaline balance in the body which helps the liver to perform at its best in purifying and detoxing and will also help ensure maximum hydration so that cells renew. This will result in brighter, clearer skin."

She suggests people should have one green juice a day as a mid-morning or mid-afternoon snack. Try one third of a fresh pineapple, two large handfuls of fresh spinach, and water blended. Alternatively, blend the flesh of half an avocado, a couple of handfuls of spinach or kale with coconut water. Improve a summer diet by cooking with Viridian 100% Organic Raw Virgin Coconut Oil, £14.99.

:: Alli Goodbold at www.feedyourhealth.co.uk

:: Viridian: www.viridian-nutrition.com


Sleep slim

Summer sleep can be disrupted by heat and the bright light of earlier mornings. As if feeling tired wasn't irritating enough, scientists have also found that lack of sleep can make us fat, by slowing our metabolism so the body burns fewer calories. A recent Colorado Boulder University study revealed that we're inclined to snack more if we're sleep deprived too.

But simple measures can ensure a good night's rest, says Dr Neil Stanley, independent sleep expert.

"Sleep problems are common at this time of year as daylight is a signal to our bodies to wake up. So light streaming through the windows at sunrise, around 4am, often coupled with a dawn chorus, can disturb us and wake us earlier than we want.

"Also, warmer temperatures make it harder for us to keep cool in bed and slow the essential process of losing around half a degree of body heat throughout the night. That results in restless, fidgety, interrupted sleep."

His tips for a quieter, calmer night's sleep are:

:: Block out light with eyeshades, similar to those provided on air flights

:: Wear cotton nightwear, rather than sleeping naked, as the fabric will wick away sweat from the body and help it to cool down.

:: Avoid alcohol and fatty meals late at night as burning calories raises the body's temperature making it difficult to sleep.

"Also try to be positive about early awakenings," says Dr Stanley. "Regard them as an opportunity to take exercise or have a more leisurely preparation for work rather than viewing making them a catastrophes.

"The mantra that we 'need' around eight hours sleep a night is actually a myth. Anything from three to 11 hours can be considered normal.

"If you're getting enough sleep for your body you shouldn't feel sleepy during the day. Ordinary tiredness can be due to all sorts of reasons, but if you're yawning, your sleep quality and quantity probably needs adjusting."


Tried & tested

It's time to flash the feet in sandals so they've got to look the business. Shereen Low tests a new pedicure kit which is a favourite with celebrities


What is it?

The new Micro Pedi Manicure/Pedicure kit by Emjoi has five interchangeable attachments which slot into the side of the main device, the Pedi roller, which works on smoothing away dry, cracked skin from feet. The extra attachments include a buffing and fine-shaping tool for nails, a shaping tool to smooth the surfaces of nails, an emery tool, and a cuticle pusher.


What's it like?

This award-winning battery-operated handheld device promises to get your rough, hardened and calloused feet smooth in seconds - believe this claim, because this product really does work.

It's simple to use - it needs two AA batteries - then you turn off the safety lock and roll it over the unattractive bits you want to get rid of. Within five seconds (or minutes, depending on how much work your feet need), hard and crusty skin is gone, to be replaced by silky softness.

This nifty gadget works by sloughing away dead skin with the sandpaper-like roller, which spins 360 degrees for fast results (just make sure your partner isn't around because it's not a sexy process). The instructions recommend that you don't roll over the same areas for too long, otherwise the skin could react to the 'sandpaper'. It also says to stop if you start feeling a warm or tingly sensation, although it's pressure sensitive so will cut out if you press too hard on the skin.

All the leftover skin grains collect in the machine, but a cleaning brush is included. Unlike hand-held metal foot buffers, the Micro Pedi is easier to use, and doesn't have that scary cheese grater look that some other products do.

It's also more efficient than pumice stone. There are two types of roller - the pink is for sensitive skin, while the blue is for those wanting a tougher rub. Replacement rollers are available.

The extra attachments aren't for everyone - personally, I prefer to buff, smooth and tidy my cuticles by hand, without using the machine because the speed cannot be altered.

This gadget is compact and ideal for travelling, and could be just the job for getting feet prepped for sandals and flip-flops. While it claims to be water-resistant, I didn't try it in the shower or bath.

 

:: Information: The Emjoi Micro Pedi, which comes with one pink and blue roller, costs £39.95. The Manicure/Pedicure kit, with the five attachments, is £14.95. Additional replacement rollers are £12.95 for a pack of two. All available from www.micropedi.co.uk and Boots stores and online: www.boots.com