body transformer boot camp

Top 5 post-summer workout tips

Body Transformer Bootcamp’s Radek Kalas gives us his top 5 tips for getting into shape after the summer holidays.

With the long school summer holiday coming to an end parents can finally get back into a normal routine of working out again. Many people find it difficult to maintain a workout schedule during the summer break while providing a part time taxi service for their kids, holidays abroad and just having them around the house can prove distracting. As a result your commitment to fitness can go astray during the summer months.

“It can be hard to get back into the flow of your workout routine, once you stop for a few weeks your body takes a break too and when you try to get back into the swing of things it’s not used to the rigorous punishment we endure to look and feel good,” says Radek.

“There are ways to make the transition easier for anyone who’s had a break from regular exercise and wants to start a workout programme again.”


  1. Don’t Quit!

You’ve just had a break from exercise and it can feel like starting out fresh all over again with sore muscles and a tired mind holding you back. For most people this is the time when they decide to quit, DON’T!

Push through the barrier, the first weeks are always the hardest, but when you see the progress you’ll make month after month it make it worth the effort in the end.


  1. Don’t Expect to Jump Straight Back In

It’s important that you realise your body isn’t going to be at the same level of fitness it was before the holidays so don’t get frustrated with yourself when you can only run for 5 minutes before you’re breathless. Stick at it and within a couple of weeks you should be back to your previous fitness levels.


  1. Eat Clean

Nutrition and exercise go hand in hand but during the summer break it can be easy to fall off the wagon. Whether you’ve been abroad and eaten out every day or visited the ice cream van back home, you just have to draw a line in the sand and get back to eating clean healthy food again, no matter how hard you try you can’t out run a bad diet.


  1. Hydrate

The school break may be over but the summer heat will still be around for a few weeks yet so it’s imperative to stay hydrated before, during, and after your workout. Drink a pint of iced water about an hour before you start and keep a bottle with you during your workout. Then drink about half a pint after you’ve finished.


  1. Have Fun

If you want to get in shape by using a running programme but you hate running with a passion then why do it? The fitness industry is so varied there are hundreds of ways you can get in shape – the key to success is enjoying it and looking forward to your workout not dreading it. Why not try outdoor fitness camps or indoor small group personal training sessions?


For more health and nutrition advice, or if you want more details on how to get in shape, contact Radek Kalas,

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