Hey fitness nerds!

I used to diet for summer just to gain all my weight back and more when I went on holiday.

Why does that happen?

Well, in my case - overeating, drinking alcohol more than usual (I only drink alcohol on holiday), and ditching my regular workout routine.

Plus all the local delicacies lol.

Read 🔽 below. 

🛳️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• The Secret way to stay Lean on Holiday

• Article Explained Simple: Is spicy food good for you?

• Tips of the Day

• Healthy Risotto Recipe

The Secret way to stay Lean on Holiday

But don't worry, I've got some tactics to share that will help you stay lean on holiday. Or maybe even lose a bit of weight.

First up, try skipping breakfast. This leaves room for a bigger lunch and a lighter dinner.

Plus, you might find you have more energy for morning activities.

Next, go heavy on protein and veggies at meals. This will fill you up and leave some room for that dessert if you have a sweet tooth.

Thirdly, poolside cocktails can pack a calorie punch.

Opt for calorie-free sodas and lean alcohols like gin or vodka with zero-calorie mixers. Your waistline will thank you. This is a game changer for me as 1 cocktail can have 300 calories and I would drink 5 though the day at least. That’s enough calories for a fat pizza.

Here's a big one: don't snack.

Instead, go for bigger, satisfying meals that'll keep you full. This way, you're not constantly grazing throughout the day.

Lastly, try to stay active.

A hotel gym could be a great way to stay true to your routine. But if you just want to relax a morning swim, a walking tour of the city, or even dancing the night away all count as exercise.

Remember, the goal isn't to be perfect. It's to enjoy your holiday while minimizing the damage.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 ways to make cardio effortless and quick

Let's face it, cardio is a drag. But it doesn't have to be! This is what I do to make my morning runs/treadmill sessions quick and enjoyable.

Here are 3 ways to make your cardio sessions fly by and maybe even fun:

1. Binge-watch while you burn
   
   If you do cardio on a treadmill or stationary bike queue up your favourite Netflix series and watch an episode while you sweat it out.
   
   Before you know it, you'll have knocked out 30-45 minutes of cardio without even realizing it.
   

2. HIIT
   
   High-Intensity Interval Training (HIIT) is your best friend for quick, effective cardio.
   
   Alternate between short bursts of intense exercise and brief rest periods.
   
   30 seconds of all-out sprinting followed by 30 seconds of walking. Repeat for 15-20 minutes and you're done!
   

3. Gameify it
   
   Turn your cardio into a challenge.
   
   If you're running outside, try to beat your time from point A to point B.
   
   On a bike? See how many hills you can do in 20 minutes.
   
   Make it competitive, even if it's just against yourself. Nothing makes time fly like a contest.

The more obvious tip is to listen to upbeat music or an engaging podcast to distract yourself. I always listen to business or health podcasts and it makes a 1 hour jog pass by so fast.

Vote below to choose the diet for next week’s recipe

Healthy Risotto Recipe (makes 4 servings)

Risotto is delicious.

However, usually, it is high in calories because of an abundance of butter and cheese.

I made this yummy recipe low in calories but still delicious like you would get it in a restaurant.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 380 kcal

• Protein: 25 g

• Carbohydrates: 45 g

• Sugars: 6 g

• Fat: 10 g

The Ingredients

• 1 tablespoon olive oil

• 1 medium onion, finely chopped (150g, about 1 cup)

• 3 cloves garlic, minced

• 200g Arborio rice (1 cup)

• 120ml white wine (1/2 cup, optional, can replace with extra broth)

• 1 liter low-sodium chicken broth, kept warm (4 cups)

• 250g boneless, skinless chicken breast, diced (about 1/2 lb)

• 1 medium zucchini, diced (150g, about 1 cup)

• 1 medium carrot, diced (100g, about 1/2 cup)

• 100g fresh spinach (about 4 cups)

• 150g cherry tomatoes, halved (1 cup)

• 60g grated Parmesan cheese (1/2 cup)

• 1 teaspoon dried thyme

• 1 teaspoon dried basil

• Salt and pepper to taste

• Fresh basil or parsley for garnish

The Instructions

1. Prepare the Chicken:

   • In a large skillet or pot, heat 1/2 tablespoon of olive oil over medium heat. Add the diced chicken breast and cook until it is no longer pink in the center, about 5-7 minutes. Remove the chicken from the skillet and set aside.

2. Cook the Vegetables:

   • In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the chopped onion and sauté for about 5 minutes until softened.

   • Add the minced garlic and cook for another 1-2 minutes until fragrant.

3. Toast the Rice:

   • Add the Arborio rice to the skillet and cook for 1-2 minutes, stirring constantly, until the rice is lightly toasted and well-coated with oil.

4. Deglaze with Wine:

   • Pour in the white wine (if using) and cook, stirring constantly, until the wine is mostly absorbed by the rice.

5. Cook the Risotto:

   • Begin adding the warm chicken broth, one ladle at a time, stirring frequently. Allow the rice to absorb most of the broth before adding more. Continue this process for about 15-20 minutes until the rice is creamy and al dente.

6. Add Vegetables and Chicken:

   • When the rice is almost done, add the diced zucchini and carrot. Cook for another 5-7 minutes until the vegetables are tender.

   • Stir in the cooked chicken, fresh spinach, and cherry tomatoes, cooking until the spinach is wilted.

7. Finish the Risotto:

   • Stir in the grated Parmesan cheese, dried thyme, dried basil, salt, and pepper. Mix well to combine.

8. Serve:

   • Serve the risotto warm, garnished with fresh basil or parsley and an additional sprinkle of Parmesan cheese if desired.

A great dish if you have people come over but do not want to eat an abundance of calories.

Vote for the next week’s Recipe by clicking the button below

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