Tips for a ‘summer’ body

Posted on: 15th May, 2017

Category: Sport & Fitness

Contributor: West Cork People

Danish freelance journalist and fitness professional Tania Presutti, who now resides in Clonakilty, delivers a series of efficient DIY fitness exercises you can do at home.

Did you get to enjoy the mid-April gift of sunshine? We did, my baby and I. We went for short walks and long walks; sat on the beach and threw rocks or watched the birds in the garden.

As we live in a hilly part of Clonakilty, all the walks resulted in sore legs, but lots of work for glutes, hamstrings and quads, so I’m not complaining.

In the world of fitness and weightloss, people haven’t been complaining either. Pre-summer sun usually gets a few more people to sign up for classes, memberships and personal training. Other people simply put on their trainers and ran, others like myself, did more walks, and some of you, might have implemented one or two of the Home-training ideas from this column (in which case, I’m very delighted).

But whether you move because of the weather has improved, or because you feel the beginning of the beach season, fact is, you don’t need an excuse to move more, as the result is the same. You feel better and being outdoors in nature, connect us with the world, which is always good for the spirit.

Last month I wrote a DIY on HIIT (High Intensity Interval Training), which is one of the best methods for blasting the fat, speed up metabolism and improve your fitness in the shortest timespan possible. And it’s another great exercise to do at home. However it is also a very hard and at times soul-crushing exercise (when your heart is pounding out of your chest), so this month, I have a few not-so-intense tips for your perfect summer-body.

Use the outdoors

Walk, run, bike, swim. It sounds like a triathlete’s weekly training schedule, but if you have the option to make use of nature, do it. Studies have shown people who spend more time outside, have fewer sick days and feel generally happier. Combining exercise with the outdoors is a sure recipe for a big smile and a great day.

It’s also free and the hilly landscape of West Cork makes for a better workout, than you can get on the treadmill, regardless if you are a runner or a walker. And if the water is too cold for a swim, you can use the beach in other ways. Short sprints in the sand will strengthen your foot and leg muscles, and boost your metabolism. You can also choose longer beach runs and make use of the sand dunes to make it more interesting and challenging.

Eat sensibly

I’m not a fan of fad-diets; that being said, everybody has different responses for different foods. Some feel bloated just looking at a piece of bread, other can eat pizza all week and not gain a single gram. Find out what foods make your body happy and which don’t. Avoid or minimise the foods, which are ‘bad’ for you. Another tip, I found helpful when I had to make weight for a fight is to control your portion size. Eat slowly, so you better can feel, when you’re full and not stuffed. Stop eating when you’re full, drink plenty of water and let yourself have a little treat once in a while as well. Keywords here are portion size, treat size, mindful eating and consistency.

Enjoy life and your body

Don’t mind what conventions, magazines or even your own expectations says about your body. You don’t need to be a certain size or shape to be out and enjoying the summer. If you are healthy, you’re lucky and you already have a summer-body. Be proud of it, because it has carried you, through your life and it will be there still, when autumn hits us again. So stand up and walk outside with your perfect summer body.

As always if you have any fitness questions, you’re welcome to contact me at:


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