This is a dilemma I am sure we have all faced. Either it has been wet and miserable outside or just too cold to workout either way the weather has forced us to improvise with a workout indoors or head for the gym in search of a workout. Here are some tips to overcome the bad weather and get going on days where you had maybe not had a scheduled workout but feel like doing something for 20-30 minutes, some small workouts and other stuff  you can fit in anytime of the day even if you don’t have a workout scheduled….

Shadow Boxing

This is a great way to work up a sweat even if its showering down with rain outside. It sounds boring but trust me you can get an invigorating 20-30 minute workout just from shadow boxing in a spacious room so long as you mix things up.
I like to go for 1-2 minutes of shadow boxing then take a break of a minute maybe throw in some sit-ups or pushups and continue for another 1-2 minutes for a couple sets. Set a timer and keep your eye on the clock. Make sure you get creative throw in some kicks, hooks, ducking, fast punches and move around on your feet imagine there is a boxing bag right in front of you. When by the fourth or fifth interval of shadow boxing your arms start to get tired just keep moving on your feet and keep your arms up to guard. Its an awesome workout even if you can only squeeze in 10 minutes you will be thankful you got it done.

Pushup Challenge

This is a simple one but it usually takes me between 15 and 20 minutes simply shoot for 200 pushups and set a timer take as much rest as you want but make sure you get the 200 done. Do any type of pushups depending on your level of fitness. If your not strong enough to do standard ones then do some kneeling pushups or pushups on a chair like featured in the video below

Of course though if you can stick to regular pushups in the best form you can and feel free to change up the grip throughout throw in some close grip, hindu-pushups or if your really adventurous and strong some clap pushups…..

DIY or Cleaning

This one is unorthodox and I am not sure if it really counts as a workout but it could depending on the task. The other week I ended up spending the afternoon building some furniture and cleaning up my apartment and man did it prove to be a tough workout. All the carrying furniture about building it and then moving it into place really took it out of me follow that up with some mopping up and cleaning and you will not only have achieved something and probably dealt with a task that has been put off for too long but you will have gotten your body moving and sneaked in a workout. I guess it goes to show everything counts……

Get Some Cooking Done

When stuck indoors with nothing to do its a great time to get some cooking for the week done. This will not only save you time for the rest of the week but give you a variety of snacks and food you can grab for on the go snacks or to accompany your main meals.

• Boil, peel and store a batch of eggs
• Cut up and wash some vegetables like Carrots, Cucumber or Celery
• Grill a few pieces of meat let them cool and store
• Make a batch of Dips like Guacamole or Salsa (make sure to add lemon so they last longer!)

These simple things will provide you with some very useful stuff for the week. Especially at times when you come home late from work and want something to eat or wake up too late to have breakfast and want to grab a quick meal for on the go.

Relax and Plan

Often when bored we end up doing things that are ultimately not constructive and leave us unsatisfied. Down time is always a time to get something important done, life in constantly throwing us tasks that need to be dealt with. I like to write down a list of things I need to get done in the next few days, even if they are trivial tasks like hang up the laundry or spend 10 minutes doing some deep breathing. Doing this will take a lot of weight off your shoulders and work as an effective de-stressing tool. Once you have gotten all the things down on paper either go about doing the tasks on your to doo list or spend some time relaxing which we all need in this day and age.

Spend a few minutes doing some deep breathing then use visualizations to imagine things you want in your life. Mark’s Daily Apple put up an awesome post this week on the power of visualizing and its effect on sports performance have a look over here…….

This post started out as a workout guide when you have to improvise indoors but instead of going over more BW workouts I decided it would be better to give some inspiration on things to do when you have half an hour of down time with not much to do and you would normally spend the time browsing the web or flicking through TV channels.

Every moment is special and positive action is what makes us feel good so make the most of your down time whether you just relax or get a improv indoor workout done their is a time for everything.

1. Volumize Training - One thing I find important in getting beach ready is to do some volume training in the weeks running up to the holiday. I would suggest aiming for a total of 40-80 reps per major body part once a week.
Normally year round I tend to go for total body workouts Power Law Training Style and these do a good job in keeping me in good shape while getting gym time down. On the flip-side its hard to build any type of bulk on these workouts and the harsh truth is that a more meathead style workout is needed to build a “Superhero” looking physique.
Try to hit the gym 2-4 times a week doing workouts that will take no longer than 30 minutes. I like the following split: Back/Shoulders/Biceps – Quads/Chest/Triceps then repeat so you should be able to get these workouts in 2-4 times a week.
I would also suggest following them up with some cardio HIIT intervals for 10 minutes this will help shred off the remaining fat whilst keeping your gym time under the hour mark.

2. NEPA - Which quite simply means ‘Non Exercise Physical Activity’ once you ramp this up you will notice two things. Firstly you will be eating less as you will be too busy doing stuff and keeping yourself busy. Secondly NEPA does a darn good job at aiding in recovery and getting rid of the last bit of stubborn fat. The best way in my opinion to get in your NEPA is to walk everywhere you can, add in some gardening, long walks with friends/family or DIY and you have yourself some all important constructive activity that simply gets you moving and keeps your body in active mode.

3. Sport - This is something key as it will allow you to get into great shape without even realizing. You have probably noticed that people who engage in sports regularly tend to be ripped and have muscular bodies. Just look at someone like Andy Roddick who lifts weights and is playing a sport for a few hours each day. He has achieved a solid physique while having fun.
Try to take up something like tennis, rock-climbing, squash, kickboxing or soccer and play them a few times a week if you can (2-3 sessions is ideal) this is the shortcut to a great body as you will be burning calories, breaking a sweat and enjoying yourself without even realizing. And that is the key to a great body!
Anyone can go to the gym and slog away on the crosstrainer but believe me this is not the route to happiness or a sense of fulfillment. A great body takes time in the gym to lift weights but the rest of the hard work should be done while having fun playing sports with friends and breaking a sweat the good old fashioned way. If you can get a few hour long activities a week that is great and will get you on your way!

4. Food - Keep nutrition simple, stay away from processed foods and enjoy eating by slowing down and taking pleasure in each bite. I am a big fan of a paleo style diet to stay lean all year round. So have a look into a diet consisting of Lean Meat, Vegetables, Nuts and Seeds and Fruit with some dairy based products on the side. Steer clear of packaged foods and things like bread, pasta, too many potatoes and any type of processed sugar. You can also check out these articles for some nutrition tips

- Simple Snacking
- EF Diet
- Why You Should Never Use Fat Burners
- Primal Eating

So by keeping your diet simple you will find fat will burn off and muscle will be built in no time…..

5. Little Tips that Help - Well here is the last paragraph and some small tips that I have found help when achieving that beach body:

- Don’t eat for 2 hours before bed
- Just Drink water for 30-60 minutes after a workout
- Start the day with a coffee and have another pre-workout
- Do as much as you can to optimize sleep
- Easier said than done but keep stress levels down

Most importantly stay busy and don’t obsess over achieving a certain ideal with your body as much as we would like it to perfection doesn’t exist. If you can manage to keep yourself involved in something bigger than yourself like a project at work or a personal project while following the advice above I think you will find that results will come far quicker and with less stress. Enjoy the process and the outcome will follow!

What Is It? Kefir has a tart and refreshing taste and its pretty runny, more of a yogurt style drink than something you would eat with a spoon. It contains loads of friendly bacteria and beneficial yeast, the beauty of the bacteria in Kefir is that it is multi-strain doing a far more effective job of helping the gut than regular yogurt. The other good news is that if your lactose intolerant you can drink the stuff as its packed with lactase which is an enzyme which eats up the lactose during the culturing process.

Kefir originated in the Caucasus region of mountains and its made by leaving a type of mountain grain called Kefir in regular cow or goats milk to ferment this process takes a few days but eventually leaves you with a powerful and nutritious health tonic.

How can it improve your health? Kefir has a host of benefits, it is rich in vitamins and minerals like B12 and B1 which help with nerve function. It also contains a load of Vitamin K which has been shown to reduce the risk of heart disease basically its a very important vitamin that is hard to get hold of even with the best of diets other sources include butter from grass fed cows and raw cheese!
As its so easily digested its great to drink first thing in the morning or post workout. It will get nutrients delivered quickly whilst cleaning up the gut and improving your nutrient uptake for the rest of the day as well as these benefits:

better lactose digestion, control of pathogenic or otherwise undesirable intestinal microorganisms, reduction in blood serum cholesterol, reduction in colon carcinogens, and immune system stimulation to resist infections.

The other cool thing is that it is high in protein and low in carbs. Take note that even though the package may say it has 6-8 grams of carbohydrate per 100ml this is not the case as they have been eaten up by the good bacteria whilst fermenting leaving the product basically carb free.

Kefir has also been shown to have a nourishing effect on the nervous system. This is pretty amazing as it holds calming effects which can help with sleep disorders, ADHD and anxiety. So next time your feeling the pressure or can’t not off to sleep head over to the fridge for a cup of kefir….

How to get hold of it? Its pretty easy to find places selling Kefir these days especially if you live in the USA with most normal supermarkets selling it. Health food stores worldwide most certainly sell it. I have found that in the UK it can be found in the Polish section of supermarkets for cheap or at health food stores at a slightly higher price.
The other option of course is to buy the grains yourself and go about the fermentation process in the comfort of your own home. Once you get hold of the grains its pretty simple to make just chekout this site for a pretty comprehensive guide….

Overall Kefir is a great natural way to keep the gut healthy which is probably the biggest key to good health. Sure avoiding things like grains and sugar will keep gut health on a good level I think we all need a little extra support from pro-biotic strains to nourish the gut. I like to drink some a few mornings a week and find it helps keep my immune system intact and I can really feel the boost in my digestion. Again its especially good if you have had any incidence of food poisoning or have taken anti-biotics as it can aid in recovery.

Plus it can be used to make a tasty dessert. The other night I tried it mixed with some strawberries, almonds and honey and it made for a delicious healthy treat. Get creative, as it has a liquid texture its great to throw in shakes with some berries and flaxseed for a really powerful health tonic!

Even for those following a strict Paleo, EF or Primal lifestyle I think Kefir has its place….

There is nothing wrong with the occasional mindless meal but I feel we need to be able to enjoy our food more without distractions, enjoy the process of cooking, laying the table and serving the food, exploring flavors and savoring every bite. After all the gift of taste is something amazing and our lives would be bland without it.

Spend More on Food Less on Health Care - Imagine this; In 1960 the average american spent 17.6 percent of their income on food and just 5 percent on healthcare. Recently though those numbers have had a reversal spending on food has dropped to just 10 percent and healthcare has more than tripled to 16 percent. That’s a pretty extraordinary statistic, do you not think spending a little more on quality meat, fruit and vegetables would help get these figures back to a healthy level?

Re-Script Your Dinner - Next time you eat with family try these tips: firstly try to be the last person on the table to start eating. Next pace yourself with the slowest eater. Avoid the subconscious need for ‘one more helping’. You will find that by following these tips you will be forced to savour each bite and taste each flavor, you may even find you eat less than you think you need….

Stop Meal Multitasking - Anything that distracts you from focusing on what we are eating makes us likely to overeat unnecessarily. Did you know 91 percent of people claim to regularly eat while watching TV and 35 percent regularly eat at their desk while working. Try for one meal a day to sit down without distractions and focus on your food. The flavors, textures and variety should all be savored. At first it will feel weird as we are pre-programmed to be distracted while eating but the long term benefits will be amazing, resulting in improved digestion as well as general enjoyment of food increasing….

Pay Attention to Food - Ever been to a cocktail party where the guests are mindlessly attacking the snacks? Throwing handful upon handful of nuts and cheese down while sipping on champagne. I have been guilty of this and still am if not careful, the reason is that when we have any level of anxiety food and the process of eating can act as a powerful calming tool. Anyhow use these events as a reminder to pay attention to the food you eat rather than snacking while sipping on a drink and talking to someone. Whatever you do deserves your full attention. If we learn to become aware of each thing we do and do one thing at a time it will multiply enjoyment.

Remove Food from Sight - We tend to eat more than anything if its on view all the time, the simple sight of food stimulates hunger. One tip I find helpful is to keep food you don’t want to binge on out of sight instead keep healthy fresh food at your desk or counter top. A good tip is to keep only a bowl of fresh fruit and a jar of raw nuts on your counter top. This will encourage healthy snacking for yourself and those around you.

Eat Salad First - Each night at dinner I start the meal with a large salad. I really make a meal of it so to speak adding everything from avocado, onions, carrots, cucumber, nuts and seeds making it a really tasty start to the meal. It was originally an idea I came up with when reading how god it is for digestion to start meals with some raw food. Not only did it improve my digestion but it made me enjoy the whole process of eating more, I now savour the salad and tend to eat less of the heavy stuff just eating a small piece of meat with some cooked vegetables after (always size according to appetite). Its definitely something to try, make a mega salad and savour it before your main course. I am sure your general eating experience will improve.

Don’t Eat From a Bag - Eating from a bag is dangerous for two reasons; Firstly their is no way to gauge how much your eating and its easy to overeat when eating anything from a bag. The other and main reason is that bagged foods are normally hazardous to your health as they tend to be processed junk like chips and sugary snacks. Steer clear of bagged food when you can, your body will thank you…

Eating wisely can also save the planet. Nearly 20 percent of the nations energy is spent growing and delivering food to the average american who consumes 2,200 pounds of food a year amounting to nearly 3,500 calories a day! How can we help? well its pretty simple; either go one day a week without meat or dairy or just eat less for one day a week. A great opportunity to practice Intermittent Fasting and save the planet!

I hear more and more people talk about their arthritis these days. Sore hands, feet and elbows are now common place in our society. Most put it down to bad luck or genetics, maybe even an activity they are doing.
What most don’t know is that your joints like your heart and many other organs rely on good nutrition to function well. Ever hear the hype around anti-oxidants? well they are key to joint health; when you eat fruit and vegetables they provide your body with anti-oxidants which slow the breakdown of cartilage and naturally protect your joints. Here are some of the best Anti-Inflammatory foods…..

Avocados - They are not only amazingly tasty but are packed with essential oils, fatty acids ad Vitamin E which all help with the repair of cartilage and tendons helping fight inflammation.

Chillies - Capsaicin is a potent part of the chili which blocks feelings of pain in the bodies tissue as well as releasing endorphins which act as your bodies own morphine like pain killer. All the more reason for a spicy post workout meal.

Macadamia Nuts - The king of nuts, and the richest in monounsaturated fats. Also packed with Vitamin E and selenium which promote healthy healing.

Red Wine - A glass or two with your steak can give a load of benefits including polyphenols which reduce inflammation in joints. You can also find polyphenols on Green Tea.

Walnuts - Another great nut and the richest in Omega-3 fatty acids which are great at reducing inflammation throughout the body. Make sure you keep taking your fish oil though!

Dark Green Vegetables - Should already be an essential in everyones diet. Research shows again and again the huge role these play in reducing inflammation and reducing oxidative damage. Eat your Broccoli, Spinach and Cabbage.

Apples - the Red Delicious variety are shown to be the variety containing the most anti-inflamtorry anti-oxidants. Don’t peel them though the anti-oxidants you want are 5X more potent in the skin.

Oily Fish - Salmon, Mackerel and Herring to name a few these are probably the best ant-inflatorry of all time. Omega-3 fatty acids are pretty much the best thing for your joints and mind!

One other thing to take note of are the Night Shade family of foods. These include; Potatoes, peppers, tomatoes and aubergines. Some people are very sensitive to these and have been shown to cause inflammation in some people. Again black box these foods, try cutting them out for a week or two and assess whether your situation has improved.
As well as this processed vegetable oils can have a nasty effect on joints. This is thanks to their high content of Omega 6 fatty acids which promote inflammation and take our fat balance further out of whack. Try to monitor food packaging to see whether or not any hydrogenated oils are sneaking their way into your diet. If you stick to minimally processed foods then this should not be a problem.

Its important to get to the route of the problem if your suffering from any inflamed joints and before taking medication or doing physiotherapy I would suggest you try and make some alterations to your diet by eating more anti-inflmatorry foods and reducing your intake of Vegetable Oils and Nightshades.

Try it for a few weeks and watch your inflammation ease.

We rely on having a consistent time available to workout each day and my guess is that if the habit was made and we were able to (without time and work constraints) working out first thing in the morning would be the preference for everyone. Some have favorite times of the day for working out others just workout whenever they can. Some exercise to keep fit others use it as a tool to de-stress after a hard day at work. One thing is for sure, no one can deny the therapeutic effect of a good workout.

No Worries - Its as easy and simple as things come, no need to worry about if you will feel full or sluggish during the workout due to that huge lunch you just ate. No need to fit things around a schedule or worry about the impending workout all day. Just get up grab your stuff and go. If your working wake up a bit earlier, it takes dedication but almost anyone can achieve it especially with the long summer days.

Accomplishment - This for me is one the best things, before the day has even really begun you feel like there has been a job well done. You know that if your feeling crushed at the end of a long day at work their is no need to do anything but get home and relax. Each bite of breakfast, lunch and dinner will taste better for your early efforts…..No matter how bad the day went you will know there was one thing you got right!

Feel Good - Exercising is the ultimate feel good tool thanks to its effects on literally evacuating harmful stress hormones from the body. It will generate feel good endorphins plus increase your serotonin levels in the brain. Exercising consistently will shrink chronic stress and boost your confidence. This is no exaggeration, the best thing about the morning workouts are that these effects will stay with you all day boosting your productivity and creativity!

Fat Burning - When you wake up fasted your insulin levels will be at their lowest, luckily for you this means your body will burn pretty much exclusively fat for fuel. This will not only benefit you at the time but allow your insulin sensitivity to be improved all day long. Meaning your body will naturally divert food and nutrients to muscle tissue rather than fat. Remember this only applies if you get up and go, no eating before the workout.

Down Time - The morning is a time of day you can have totally to yourself. The streets are empty, no one else in the house is up, there are no complications or letting anyone else down. The time is yours, if you made that effort to wake up 30 minutes earlier than usual to workout thats time you bought and you can really enjoy. The quiet and peace of the morning make it a perfect time to workout in an almost meditative fashion.

Best Habit - If you get in the habit of working out upon waking a few times a week you will be nurturing what is one of the greatest habits of all time. Once you get to the point that it feels weird not getting up and doing some sort of activity you will know your on the right track. Build the habit of a lifetime!

7 minimalist AM workout ideas

1- Do Body Weight workouts twice a week and run 3-5K twice a week
2- Go for a 20 Minute morning Swim 3 times a week
3- 15 minutes of Kettlebell work
4- Hit your local CrossFit Facility for a WOD
5- Do 200 pushups for time
6- 5-10 Sets of Sprints
7- 30 seconds running as fast as you can 1 minute slow jogging X 5

Its amazing how good it feels to get up, have a cup of coffee look out the window and get going. Especially when the sun shines!

- Ups and Downs are inevitable, we don’t have control over our feelings and emotions all we can do is feel them and get on with life. That is the only variable we have control over. Our Actions! Don’t let emotions like fear, anger, jealousy etc rule your life and don’t be scared of them they will always be there but will pass quickly when you keep yourself busy with purposeful tasks. You can’t run from feelings and emotions you just have to accept them and move on. You will find the word acceptance is something very important in all aspects of life.

- Fruit I hear a lot of people give caution to those eating too much fruit as you will get fat. From my experience most of us can get away with eating a god amount everyday. I will usually go through a batch of strawberries, blueberries and a few apples each day. I would say steer clear of fruit juice (The human body was has not evolved to handle a smoothie containing 10 apples,and a banana) and excess dried fruit but if your sticking to the fresh stuff the human body seems to stop craving it naturally when you’ve had a few pieces. Remember no one ever got fat eating fruit……

- Kindness and helping others is the only way to be happy. All misery and suffering is caused by excessive introverted focus. The happiest people will direct their attention outwards, whether it be maintaining something (garden, raising a family or taking care of a pet) or just doing kind acts for others. On the opposite end of the spectrum the most miserable people are excessively self focused trying to make themselves feel better or the world work in their favor. Whenever your feeling down try and think of how you could make someone else happy.

- Process not Outcome is always important and its where joy in anything lies. Human nature means we are always more pleased with the process rather than the outcome. Take for example projects I used to do as a kid; I was into building computers, getting all the components and building it from scratch. It would take me days to build and a week or two before hand waiting for the components. I would take great joy in the process of building it, the up’s and down’s and while the outcome was great it never beat the process.
The same goes for helping others and contributing. Never think ‘I will help this person and become happy’ the happiness will come naturally when your not in search of it. Look back at past projects or tasks you have completed and remember where you felt the best…….

- Keep Fit even in the hardest of times. Whether your stressed out or tired its important to keep to some kind of regular fitness plan, whether it be a few Body weight sessions and a few short runs a week. This will go a long way to flushing out stress hormones and toxins from the body and keep you functioning the way you were meant to. You will probably find the times in which your finding it hardest to exercise are the times you need it most.

- Cherish Time With Loved Ones this is time you will never get back and at the end of the day these will always be the most important people in your life. If you live far away from home make an effort to go see your parent’s when you can and if you live close see them more. Also spend time with siblings, other close family and friends who you feel comfortable with. This will go a long way to improving your well being and getting you through hard times.

- Read your library will be one of the most important things you ever have. In a years time the only thing that will have changed are “The Books you Read and the People you Meet” populate your library with books on living, business, finance, biography’s and good novels and your life will be enriched. Try to set aside time for reading each day, make it a habit….
Get recommendations from people you meet or close friends and family. I always find its best to read something that you have a strong interest it as you will never get through a book on a topic you find boring.

And remember Keep Busy!

We all get caught up once in a while with a racing mind. Often after work or when doing something that we are fully engaged in, the problem comes when you want to switch off and your mind won’t allow for it. Racing with thoughts, images and dilemmas it can all be pretty confusing. This is not abnormal especially in today’s hectic and overwhelming society…..

Thankfully there are ways to quieten the mind that are easy to do and implement into your everyday life. Let’s have a look…..

1. Deep Breathing. Luckily when we learn to deep breath you can escape the noisy restless mind whenever you like. It’s as simple as having the ability for a 10 minute lie down, place you hand on your stomach (to make sure your breathing deep), breath your your nose and down through your body, 3 seconds in – 3 seconds out – and 3 second pause. Get in the rhythm of this and stick with it for 10-15 minutes. I like to play a meditation loop which automatically ends after 12 minutes. You will get up feeling refreshed, relaxed and peaceful.
One thing to note is not to rely on this as an escape method rather view it as a daily relaxation technique which has benefits that will build over time. Practice daily.

2. Mindfulness. This is so important in everyday life and will allow your restless mind to ground itself once again. Mindfulness is simply paying full attention to whatever your doing, and doing it well. It doesn’t matter if your washing the dishes or taking a walk just pay attention and do the job well. This could mean observing what is around you while walking, taking note of the route your walking or feeling your feet plop against the ground. This is by no means an easy practice but with time you can become more mindful in everyday tasks. Whenever your feeling restless or have too many thoughts just remind yourself that you are here and now.

3. Reading. Getting stuck into a good book is a great way to stop thoughts and get you focused on one thing. The first few pages maybe tough but if your reading something of genuine interest to you then you should have no problems settling into the book and engrossing yourself in the moment. You will probably notice once you finish reading your mind will be much more flexible and relaxed. I recommend reading on the way home from work if you commute using public transport.

4. Walk. Rusty over at Fitness Black Book did a great post on walking over here……Not only is walking one of the most effective forms of exercise going its also a great way to unwind and get your mind off things. When we walk our thoughts are naturally brought into the present moment, this is especially true when walking in nature. So next time your feeling restless just head out for a walk and admire the surroundings.

5. Listen. Luckily we cannot listen and think at the same time, this means when your fully engaged in listening you cannot possibly re-run your own thoughts and worries through your mind. In order to achieve this though you need to truly listen and pay attention to what is being said. You practice this in conversation with someone or just by listening to your favorite podcast. Just make sure you listen, don’t try to do other things or focus elsewhere. Listening to calming music is also great….

6. Get Active. This is probably the best option if its available. A racing mind is purely excess adrenaline which needs to be burnt off. Go for a run, play some sport with a friend, do some housework or clean the back yard. Anything to get you off your seat and into action burning off the excess adrenaline. This all rounds up to doing something constructive rather than let a racing mind get in the way of what needs to be done.

At the end of the day we never have control over emotions or feelings but we can control our actions. Try these tips next time your feeling overwhelmed and see how good you’ll feel.

We all grew up cycling and messing around on bikes. Its a shame that many us have grown up and lost the love of bikes, they are a beautiful mode of transport and give you the ultimate flexibility to be free.

Bikes provide time for exercise, a cheap mode of transport and best of all they are plain fun. Cycling can help you develop an amazingly conditioned cardiovascular system and strong legs. So let’s delve further into some of the best things about cycling…..

1- Get Around Easy

If you live in a city and are a competent cyclist its the best way to get around. You pay a one off fee for the year (the bike and helmet etc…) and you can get to work or wherever you need to go in spite of what is going on around you. It doesn’t matter if public transport isn’t working it won’t make a difference. I know people question the safety issue but in my view if you are cautious and sensible on your bike things should not be a problem, make sure you are confident on your bike though and take some lessons for city cycling if you need to.

You can stop wherever you like and get to your destination as fast or slow as you please. Parking your bike is easy just get a high quality lock and you can stick it wherever you like plus a lot of workplaces in major cities have bike storage.

2- It’s Fun

The feeling of riding a bike real fast is great, the wind rushing against your face and the raw speed is exhilarating and unlike a car you are actually working for the movement (peddling your legs) which makes it an ultimately rewarding journey. Plus having a bike provides a welcome hobby for most the maintenance and upkeep are something you can take great pride in, providing the satisfaction of manual labour that many of us lack in todays desk job world.

Cycling is also something you can do on the weekends as an activity, what better way to spend an afternoon than to cycle some trails with friends and family. I have fond memories of my parents taking me cycling in the park on saturday afternoons throughout my childhood. If your a parent its a great opportunity to connect and spend quality time with the family.

3- All Over Body Workout

Although you will mainly be using your legs to peddle away you will also use much of your upper body for support. Your abs are used to balance yourself and your upper and lower back muscles will secure your posture whilst your arms will be involved in some intense static holds to support your entire upper body. You will be pleasantly surprised how sore you will feel after an hour of moderately paced cycling…..

Not to forget your mind will also get a workout. Cycling is a test of mental clarity and it really forces you to be in the moment doing a good job at improving your reflexes whilst calming the mind.

4- Benefits of Burst Activity

Cycling by its nature is a stop start activity. There will be times when your peddling fast and times when your going slow, this is especially true in a city environment. Try the following:

• Burst out of traffic lights when you can
• Stop and relax gaining back breath when in traffic
• Try and peddle with your calves from time to time (feel a burn)
• Vary the speed of your cycling

By practicing what is written above you will get a great workout on your commutes around town.

5- Disease Busting Exercise

Biking for 30 minutes a day is not only a great stress reliever but it can help keep your body healthy. In spite of the benefits of strength training on their own I still think its imperative to participate in some Cardiovascular activity a few times a week for optimal health. The first and best option for this is a team sport (tennis doubles anyone?) next is something like this which would involve integrating sport into your everyday life. Thats why cycling is so great its something you do that holds great benefits and just becomes a part of everyday life rather than a chore.

People who participate in 30 minutes of exercise at least 3 times a week are shown to have far more positive moods and hold better natural protection again diseases.

Get On The Bike

All in all I feel having a bike and the ability to cycle is a great asset so its worth getting comfortable with a bike and untilizing the freedom it gives you. Just remember to stay focused and enjouy the process as wavering attention while cycling is not a good thing.

Now summer is here you’ll probably have noticed your craving different types of foods. Gone are the days of wanting a comforting soup or thick stew like meal, Instead we crave fresh invigorating food which are packed with nutrients. Here are some of my favourites that have been filling my fridge/pantry recently.

1- Summer Vegetables

The fresh produce out and about now is amazing the choice of salads are mouth wateringly good. Keep your eye out for the following:

• Rocket/Arugula – Great with some Balsamic vinegar and parmasan shavings
• Cucumber – A refreshing addition to any salad or great to cut into slices and use for dipping
• Avocados – Probably the best food going to accompany some good meat or chicken
• Mushrooms – In summer more variations crop up. Great to add to meat dishes especially when grilled

One thing you will find with vegtables that come into season in the summer is that they are all very water based and hugely refreshing in contrast to the more startchy and filling winter vegtables.

2- Grass Fed Beef

Although its not stricly a summer food its something I have been greatly enjoying recently. Now I know there is a load of stuff going round about how red meat is cancer causing etc etc…..Now I agree with this to an extent; Poor quality beef from ill and steroid filled cows is indeed bad for your health, this I have no doubts. On the other hand if you pay a tad exta and buy quality from organic grass fed cows then your eating some of the most healthy food known to man.

The US Department of Agriculture has approved the feeding of sawdust, plastic chips, industrial waste, sewage, cement dust, and dead animal parts to commercially raised animals. These are toxins, and the body stores toxins in fat.

This causes the animal to pack on tremendous amounts of fat because all animal bodies, including humans, use fat to wall toxins off away from the nervous system and the vital organs. When they sell these animals, they don’t do body fat checks on them and say that some are too fat.

So what they’re essentially doing is selling us huge amounts of toxic fat. Red meat isn’t bad for you, but commercially raised and poisoned meat is.

I think the above just about sums up what I have been talking about. Enjoy your grass fed/organic steak whenever you want and rest assured its one of the best sources of nutrition you can find.

3- Hot Peppers

Now I know these are just another vegtable but they are especially useful in summer. Some say hot food cools you down in the summer by making you sweat, others say spicy stuff fires off your bodies internal cooling mechanism……. Who knows? To me there is no coincidence that people who live in hot countries like India and Thailand have a knack for spicy foods, after all you don’t see nordic dishes that are too spicy to handle.

I like to keep a bottle of dried chilli flakes in my pantry for sprinkling on a variety of dishes. I find they work best with tomato based dishes or they are great sprinkled on vegetables before roasting especially things like parsnips and sweet potato. Here are some benefits from spicy food:

• Improved Circulation – Thanks to the increase in blood flow caused by the spice which gets your heart pumping.
• Improved Sleep – Some research has shown that spicy foods can help you nod off at night and even wake up more easily.
• Better Digestion – Although some people claim they can’t handle spicy foods due to the heart burn it causes this is actually not true. Spicy food actually improves secretion of stomach acid allowing for better digestion and breakdown of food.

If you can its always best to stick to fresh hot peppers which can be added to most any dish you like. Plus the best thing is their is no limit to how much yu can add, just go by your taste buds and how much you like spicy food.

4- Dips

These are two of the best foods to use in the summer thanks to their versatility and ability to be made at home fresh.

SOG – Paleo Friendly Hummus

MDA- Paleo Salsa

Both these awesome recipes are so easy to make. Use them to dip some fresh summer vegetables like cucumbers, carrots or celery and your in for a great snack or starter before a meal. The Paleo Hummus is especially good when used with some roast chicken.

Summer Eating

I find that in summer my consumption of fresh fruit and vegetables increases dramatically in comparison with the winter months. I am not sure if this is natural cravings coming through or just the fact that there is so much good stuff available now. I have been feasting on fresh strawberries, blueberries, apricots and peaches and starting meals by eating an assortment of fresh raw vegetables. This has meant my meat intake has somewhat decreased as the volumes of fiber in my diet has gone up whether or not this is beneficial I am unsure but I think it tends to make me lean out more just in time for summer. Its amazing what our bodies do naturally without prompting to adapt to the weather/seasons. If anyone else has experienced similar cravings I would be keen to hear……