How to stay motivated and active in hot weather including a Summer Energy boosting recipe!

roz451
2 days ago
2 min read

A heat wave is on its way!

But that shouldn't stop you from exercising in some way or another!

My classes next week will be adapted to the weather - you can still get a fantastic workout without the impact!!!

Write your session in your diary as if its an appointment so you don't miss it.

Remember you are on a journey and even if you ease off the gas a bit in class or in your session, consistency is key, so do as much as you can but keep the impact lower.

We don't always have the same energy for each workout.

Have a bottle of water handy and sip throughout and keep hydrated throughout the day - This will help with energy levels too.

Keep your food light but don't miss out any food groups!

Carbs, protein and healthy fats are essential for energy

Don't just stick to salad leaves!!

A good all round summer recipe for energy below!

Train earlier in the day, its cooler and you are more likely to just get it done, then you don't need to worry!

Join my lift lean in 15

6.30am each weekday - It will keep your mind and body in the zone - or if you cant join live, set a time, same time each day to do the replay - its only 15 minutes!!!

OR why not sign up to my 5 x 5 minute Holiday Glow Up - Each session is just 5 minutes long and again will just keep you active - link here to join Free for Gold VIPS

Holiday Glow UP 5 Mins a day

Lastly just bring your workouts down to some flexibility like Pilates or Ibiza Flex - its good to get your body mobile and flexible so that when you do feel like getting more active, your body hasn't completely stopped.

For the link for the 6,30am lives (Free for all Gold and Silver VIP Members)

message me!

Roz 07910 627843

Or Head to the VIP on demand section on the app or website for replays of lift lean, Pilates and Ibiza flex

RECIPE

Keep the energy-boosting balance of complex carbs, protein, and healthy fats, using chicken as your primary protein source.

Grilled Chicken, Avocado & Quinoa Salad

Prep time: 15 minutes | Cook time: 10 minutes | Servings: 2

Ingredients

Protein: 200g chicken breast (seasoned with salt, pepper)
Base: 1 cup cooked quinoa (cooled)
Healthy Fats: 1 ripe avocado (diced)
Veggies: 1 large cucumber (diced) and 2 cups baby spinach
Crunch: 2 tbsp pumpkin seeds or flaked almonds
Dressing: 2 tbsp extra virgin olive oil, juice of 1 lemon, and 1 tsp Dijon mustard

Method

Cook: Grill or pan-sear the seasoned chicken breast until cooked through. Let it rest, then slice it into bite-sized strips.
Combine: In a large mixing bowl, toss the cooled quinoa, cucumber, and spinach.
Dress: Whisk the olive oil, lemon juice, and Dijon mustard in a small bowl. Pour it over the salad and toss to coat.
Finish: Gently fold in the avocado and the grilled chicken slices. Top with pumpkin seeds or almonds for extra crunch.