SWITCHED-ON SUMMER
What should you do when the heat is on but you’re not feeling as hot as you should? Don’t stress. Just start making small changes, writes Jody Scott.
What should you do when the heat is on but you’re not feeling as hot as you should? Don’t stress. Just start making small changes.
In the dark depths of winter, summer can feel like a lifetime away. Then suddenly it arrives faster than you can say pasta (which is one of the best things about cold weather). So what can you do if you didn’t begin building your bikini body six months ago? Well, for starters, don’t worry. Raising your cortisol level will only lower your metabolic rate. Plus, all that last-minute summer-body-blitzing business is so last century. Ditto deprivation, one- size-fits-all diets and expensive superfood supplements. Slow and steady is a more modern mantra. For a body that lasts beyond summer, go for simple and sustainable. There are so many little things you can do to reap big, all-over-body rewards. To follow are a few ideas to help get you back on track.
1 KNOW THYSELF Start tracking how much exercise you are actually doing each day. Treat yourself to a new Apple watch or Fitbit. Or download a free activity-tracking app to count steps and set goals, and monitor your water and kilojoule intake. Once the data is in, you’ll know what to do. Knowledge is power.
2 SHROOM WITH A VIEW Medicinal mushrooms are the original superfoods used to support human health for centuries, particularly in traditional Chinese medicine. They’re also used in Western medicine to make antibiotics and other drugs. The benefits vary from ’shroom to ’shroom, but the fungi kingdom can help boost immunity, libido and longevity, slow ageing, regulate blood sugar, fight fatigue, enhance cognition and elevate wellbeing. They are also anti-inflammatory, antibacterial, anti-viral, antioxidant-rich and adaptogenic (meaning they support your adrenal glands and calm your stress response).
3 TRACK YOUR PERIOD If you want to burn fat and build lean muscle, tune into your menstrual cycle via an app. When you train is as important as how you train. Go hard in the low-hormone follicular phase of your cycle, then lower the intensity in the high-hormone luteal phase.
4 STAND AND DELIVER Sitting has been linked to cognitive decline, lower metabolism and an increased risk of cardiovascular disease. If you can’t stand up on the job, aim to move more often. Set an activity tracker to alert you when you have been stationary for more than 20 minutes. Suggest walking meetings rather than sit-down brainstorms with colleagues. Take a stroll while you make a call. Or sit on an exercise ball to keep your core activated while you work.
5 KEEP MOVING The current World Health Organization guidelines recommend adults do 150 minutes of aerobic activity plus two sessions of muscle-strengthening activities every week. But
along with structured workouts, building in plenty of nonexercise physical activity (NEPA) will boost your basal metabolic rate (BMR). Walk to work, take the stairs, ride your bike and meet friends for a walk rather than a meal. And do your chores. Incidental exercise all adds up. Laundry, gardening and even shopping (albeit not the online kind) will do the trick.
6 THINK BIG As in big muscle groups and old-school exercises that use your own body weight as resistance. Do push-ups, tricep dips, sit-ups, planks, lunges and squats to build lean muscle, burn fat and rev up your metabolism. If you’re a lady who likes to lift, go for heavier weights and less reps. Work to fatigue (when you can’t lift anymore). Rest and start again (with a qualified trainer supervising your technique).
7 PROTECT YOUR ASSETS Lean muscle is precious and hard-earned. To repair, build and prevent muscle breakdown, and to balance your hormones, you need to eat enough protein every single day. Forget the old one gram for every kilogram of body weight. Active women may need up to 1.8 grams of protein per 1 kilogram of body weight per day. Go for lean meat, dairy, eggs and good quality supplements.
8 KNOW YOUR COFFEE QUOTA Coffee may well be productivity in a cup. It’s true, caffeine is also a source of anti-inflammatory plant compounds called polyphenols (provided you take it minus the dairy milk and sugar). It can also improve insulin sensitivity and help some women better metabolise oestrogen. But it’s a drug that stimulates your hypothalamic pituitary adrenal (HPA) axis, which modulates inflammatory responses. Pay attention to how it affects you, especially if you suffer from anxiety. A salivary DNA test can also help identify how well you metabolise caffeine and how much is enough. Adjust accordingly.
9 EAT CARBS Yes, that’s right. Women need complex carbohydrates to burn body fat, prevent muscle breakdown and support healthy endocrine function. Low energy availability (LEA) can also make you feel fatigued and less motivated (or less able) to work out at a high intensity. No-carb diets are for men. You need at least 120 grams of carbohydrates per day.
10 SUNDAY SORTED The saying should be “summer bodies start on Sunday afternoons”. Or on Saturdays mornings, when you hit your local farmers’ market to stock up on organic fruit and veggies. Weekends are the time to prep for the week ahead. Stock your fridge with cooked quinoa (for the protein), chia puddings, low-sugar treats and a few jars of homemade salad dressing. As you know, you can’t out-train a bad diet. So take it one snack at a time.
11 DRINK MORE BUT USE A FILTER Drinking enough water can boost your energy, metabolism, concentration, blood circulation and lymph flow. But make sure H20 is all you are getting by filtering out additives such as chlorine, fluoride, heavy metals and other contaminants. You can use an under-the-counter, countertop or simple jug filter.
12 RETHINK YOUR NEXT DRINK The latest evidence suggests there is no safe level of alcohol consumption. Australians are drinking less alcohol now than at any time in the last 50 years. Know your own magic number and stop there. Drink less. Your liver and skin will thank you all summer long.