{"id":5676,"date":"2022-06-29T16:10:19","date_gmt":"2022-06-29T16:10:19","guid":{"rendered":"https:\/\/www.mindfulchef.com\/blog\/?p=5676"},"modified":"2026-02-17T15:07:02","modified_gmt":"2026-02-17T15:07:02","slug":"july-nutrition","status":"publish","type":"post","link":"https:\/\/www.mindfulchef.com\/blog\/july-nutrition\/","title":{"rendered":"Easy ways to get active this summer | EIS x Mindful Chef"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg\" alt=\"\" class=\"wp-image-5586\" srcset=\"https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg 600w, https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><figcaption>Mike Naylor, MSc, SENR, Head of Performance Nutrition at The EIS<\/figcaption><\/figure><\/div>\n\n\n\n<p><strong>From the Tour de France and Wimbledon to the Commonwealth Games, July is a month packed full of sport. Chances are you\u2019ll also be taking time off work, or heading into the school holidays. We\u2019ve teamed up with the <a href=\"https:\/\/eis2win.co.uk\/\" target=\"_blank\" rel=\"noreferrer noopener\">English Institute of Sport<\/a> to bring you their professional know-how on getting active for a brilliant summer ahead. They\u2019re here to prove getting started is easy, you\u2019ve just got to give it a go.<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201cIs there a sport that you have always fancied trying or a family activity you have been meaning to have a go at? Then why not give it a try this month?\u201d<\/p><cite>Lucy Wainwright MSc, Senior Performance Nutritionist at The EIS and Mike Naylor, MSc, SENR, Head of Performance Nutrition at The EIS<\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Part 1: Top tips for getting started<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"635\" height=\"476\" src=\"https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2021\/09\/myles_and_giles_running-1-edited-1.png\" alt=\"\" class=\"wp-image-4435\" srcset=\"https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2021\/09\/myles_and_giles_running-1-edited-1.png 635w, https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2021\/09\/myles_and_giles_running-1-edited-1-300x225.png 300w\" sizes=\"auto, (max-width: 635px) 100vw, 635px\" \/><\/figure><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Join a team, find a club<\/strong><\/li><\/ol>\n\n\n\n<p>Many sports clubs run beginner sessions or \u2018back to\u2019 sessions for individuals looking to get back into an old sport in a fun and friendly environment.&nbsp;&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\"><li><strong>Find a friend<\/strong><\/li><\/ol>\n\n\n\n<p>Finding a friend with a common goal means you can keep each other accountable &#8211; and it\u2019s great to catch up with a friend at the same time!<\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\"><li><strong>Family fun<\/strong><\/li><\/ol>\n\n\n\n<p>Getting the whole family out and about can be a great way to reconnect and feel the benefits of exercise together.\u00a0 Why not try cycling, hiking, forest adventures, canoeing, or swimming?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hot right now:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Open water swimming&nbsp;<\/li><li>Stand-up paddle boarding&nbsp;<\/li><\/ul>\n\n\n\n<p>Great for a strenuous workout or practising mindfulness. Find a local open-water venue or water sports centre to provide a safe supportive environment to get started.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Part 2: Goal Setting<\/strong><\/h2>\n\n\n\n<p>You\u2019ve started something new, keep the good times rolling &#8211; this week is all about setting achievable goals.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201cThis is a great way to maintain motivation and keep you on track, depending on what you want to achieve. Follow these guidelines and you\u2019ll be well on your way to setting great goals for summer!\u201d<\/p><\/blockquote>\n\n\n\n<p><strong>SMART GOALS <\/strong>= Specific, Measurable, Attainable, Relevant and Time focused<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Specific<\/strong>: think of the who, what, where and how components of your goal, eg. <strong>signing up to complete your first 10k<\/strong>, or<strong> joining a local club with a friend <\/strong>and<strong> going<\/strong> <strong>twice a week<\/strong>.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Measurable<\/strong>: how will you demonstrate that your goal has been met?\u00a0 Is it <strong>feeling fitter,<\/strong> getting a <strong>swimming badge<\/strong> or perhaps more <strong>family time.<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Attainable<\/strong>: what\u2019s realistic given your day-to-day life commitments and current abilities?\u00a0 Is it <strong>going on a walk<\/strong> during your lunch break three times a week? Or <strong>winning a certain event<\/strong>, match or competition<strong>.<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Relevant<\/strong>: how do your goals fit with other life objectives that you have?\u00a0<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Time focused: <\/strong>give yourself a clear timeline &#8211; it will help to keep you on track and focused, like a <strong>personal best <\/strong>or completing <strong>couch-to-5k<\/strong> over a certain timeframe.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Part 3: Fuel your Summer<\/h2>\n\n\n\n<p>Here&#8217;s how to fill up on food that makes all that summer activity taste &#8211; and feel &#8211; great.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u201cAn active summer fuelled by a great, healthy diet? That sounds like a summer to remember to us. Here\u2019s how to ensure your nutrition supports all that exercise!\u201d<\/p><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tip 1: Eat seasonally<\/strong><\/h3>\n\n\n\n<p>Summer is a great time to make use of fresh, seasonal fresh fruit and vegetables alongside good quality protein and whole grain carbohydrates.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tip 2: Breakfast of champions<\/strong><\/h3>\n\n\n\n<p>Start with a bircher muesli (overnight oats) topped with fresh raspberries, strawberries and blueberries or blitz up a smoothie bowl and top with Greek yogurt, nuts and seeds.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tip 3: Brunch goodness<\/strong><\/h3>\n\n\n\n<p>Headed out early for your activity? Get back to a brunch of banana oat pancakes topped with fresh fruit and yogurt, or a veggie-packed omelette.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tip 4: Time is everything<\/strong><\/h3>\n\n\n\n<p>Keep some Mindful Chef healthy frozen meals to hand, so if you\u2019ve had a busy day, you don\u2019t have to miss out on your nutrition.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tip 5: Hack those snacks<\/strong><\/h3>\n\n\n\n<p>Swap shop-bought ice cream and lollies for a healthy homemade version &#8211; buy reusable lolly moulds and have fun with flavours. Freeze watermelon chunks, or blitz with strawberries, lime and ice for a super refreshing drink.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Part 4: Staying motivated<\/h2>\n\n\n\n<p>We\u2019ve rounded up a few simple tips to help you keep up all your good work. Here\u2019s to your summer of success!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Find a frien<\/strong>d<\/h3>\n\n\n\n<p>We\u2019re all about community at Mindful Chef and we think keeping motivated is easy when you can share your fitness journey with a friend, neighbour or local group.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Set SMART goals<\/strong><\/h3>\n\n\n\n<p>Think about where you want to be in 3, 6 and 12 months. What does that look like for you? Is it your first 5k or your first marathon?&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Get the family involved<\/strong><\/h3>\n\n\n\n<p>An easier goal is one shared with all the family. Get them onboard and you\u2019ll have a great time together.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Fuel your body<\/strong><\/h3>\n\n\n\n<p>It goes without saying, good food does great things for your body &#8211; especially when you\u2019re exercising!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Life is all about balance<\/strong><\/h3>\n\n\n\n<p>A walk in the park is good, but we\u2019re all human &#8211; so eat a balanced diet and enjoy the occasional treat.\u00a0<\/p>\n\n\n\n<p>\u201cThe most important thing about staying motivated is to take a moment to have fun!<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Get out there and enjoy it. Whether you\u2019re on the water or in it, running in your local park, or trying something totally new.\u201d<\/p><\/blockquote>\n\n\n\n<p>Find more top rips from the EIS on sport and nutrition <a rel=\"noreferrer noopener\" href=\"https:\/\/www.mindfulchef.com\/blog\/may-nutrition\/\" target=\"_blank\">here<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p>Yet to try healthy eating made easy? Get \u00a310 off your first two\u00a0recipe\u00a0boxes by entering code\u00a0<a rel=\"noreferrer noopener\" href=\"http:\/\/mindfulchef.com\/BLOG20\" target=\"_blank\">BLOG20<\/a>\u00a0at checkout. Mindful Chef\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.mindfulchef.com\/healthy-recipe-boxes\" target=\"_blank\">healthy\u00a0recipe boxes<\/a>\u00a0provide you with the tools to cook delicious nutritious meals, in under\u00a0<a href=\"https:\/\/www.mindfulchef.com\/easy-recipes-30-minutes\">30 minutes<\/a>. Each box contains recipe instructions, pre-portioned ingredients and fresh\u00a0produce\u00a0sourced from award-winning British farms.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>From the Tour de France and Wimbledon to the Commonwealth Games, July is a month packed full of sport. Chances are you\u2019ll also be taking time off work, or heading into the school holidays. We\u2019ve teamed up with the English Institute of Sport to bring you their professional know-how on getting active for a brilliant&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/www.mindfulchef.com\/blog\/july-nutrition\/\">Read More<\/a><\/p>\n","protected":false},"author":13,"featured_media":5586,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-5676","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-uncategorized","8":"entry"},"uagb_featured_image_src":{"full":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg",600,400,false],"thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape-150x150.jpg",150,150,true],"medium":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg",600,400,false],"large":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg",600,400,false],"1536x1536":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg",600,400,false],"2048x2048":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg",600,400,false],"horizontal-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg",600,400,false],"horizontal-thumbnail-small":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape-360x225.jpg",360,225,true],"vertical-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape.jpg",600,400,false],"vertical-thumbnail-small":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape-360x400.jpg",360,400,true],"square-thumbnail":["https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2022\/04\/B3122_EIS-Nutritionist_Mike-Naylor_Landscape-360x361.jpg",360,361,true]},"uagb_author_info":{"display_name":"Faye","author_link":"https:\/\/www.mindfulchef.com\/blog\/author\/fayemindfulchef-com\/"},"uagb_comment_info":2,"uagb_excerpt":"From the Tour de France and Wimbledon to the Commonwealth Games, July is a month packed full of sport. Chances are you\u2019ll also be taking time off work, or heading into the school holidays. We\u2019ve teamed up with the English Institute of Sport to bring you their professional know-how on getting active for a brilliant...Read&hellip;","_links":{"self":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/5676","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/comments?post=5676"}],"version-history":[{"count":5,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/5676\/revisions"}],"predecessor-version":[{"id":7330,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/posts\/5676\/revisions\/7330"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/media\/5586"}],"wp:attachment":[{"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/media?parent=5676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/categories?post=5676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindfulchef.com\/blog\/wp-json\/wp\/v2\/tags?post=5676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}