Madison life - Get beach-body ready

The countdown to summer is on, and it's a little less than a week to go! But don't think that's too late to get your body into ship shape form. Here are our tricks that will have you welcoming in Decmeber 1st with a smile.

Make every day count
Taking a desk break is a no-brainer. The Movement sends hourly desk exercises and stretches via email so you can stay on track without leaving your computer. Just be sure to tell your co-workers what you’re doing! $20 per year, themovementonline.net.

Do a diet detox
Spring and summer are your body’s natural time to cleanse, says dietitian at The Nutrition Practice Marieke Rodenstein. Fermented foods such as cultured vegetables, sauerkraut, kefir and miso are rich in enzymes and probiotic bacteria that assist the cleansing process and help reduce sugar cravings. Braid recommends chia seeds, oats, psylium and flackseeds, which are “nutrient-dense and fibre-rich, keeping you regular and less bloated.” Incorporate them into your breakfast or on a probiotic yogurt for a snack.

Tone your tummy
The navasana “boat pose” in yoga is one of the easiest exercises you can do at home to tone the stomach, says Emma Seibold, founder of Barre Body studios.

1. Sit up straight with knees bent at a 90 degree angle and reach arms out straight in front
2. With your feet still on the floor, lean your torso back to a 45 degree angle, tense your core muscles and lift your legs in the air so your body makes a “V” shape. Hold for five deep breaths.
3. Repeat this five times and try to prolong the post with each repetition.

For extra motivation, download these apps:
- Lorna Jane’s Move Nourish Believe, free. This easy-to use app includes a GPS tracker and kilojoule burn calculator, and links your progress to the Now Move It microsite.
- My Fitness Pal, free. This handy way to keep track of your calorie intake features a huge food database that includes Australian products.
- Susie Burrell’s How to Lose Weight Fast, free. A great collection of healthy recipes, meal plans and tips from a leading Australian dietitian.

Go for a run
“Sand has a natural resistance and reduces impact through the body so beach running is a great workout,” says Shaun Cardillo, trainer and co-founder of NuYu fitness retreats. If you’re not a regular runner start on hard sand and wear sports shoes to prevent ligament damage. When you’ve progressed to soft-sand running, “lift your knees high to get a more vigorous workout that will target the buttocks and abs, as your core works hard to keep your body stable on sand.”

Freshen up
On beach day, opt for non-bloating food. Braid recommends paw paw, papaya or pineapple, which contains digestive enzymes. To prevent fluid retention, Rodenstein says to try dandelion leaf tea, a “safe, gentle diuretic that will give you noticeable changes on the day.” She also notes that fish and chips at the beach are a big no. “Too much sodium makes your body hold onto water which causes it to bloat,” she says.