Summer is just around the corner, and if you're dreaming of feeling strong, energised, and confident in lighter clothes, now is the perfect time to build habits that stick.
The good news? You don't need extreme diets or endless hours in the gym. Small, consistent changes made now can lead to noticeable results by the time the warmer weather arrives.
Here are 5 practical habits to start incorporating today. They're straightforward, effective, and designed for real life. Trust us, we’re experts at this. At AdMac Fitness we’ve helped thousands of people across East London get themselves into fantastic shape, using principles just like these…
1. Start Meal Prepping
One of the biggest barriers to healthy eating is time—or the lack of it. When life gets busy, it's all too easy to grab something quick and less nutritious. Meal prepping changes that by getting ahead of your schedule.
Batch-cooking meals in advance means you save hours during the week and always have a healthy option ready. Studies show that people who prepare meals at home tend to eat higher-quality food, consume fewer calories overall, and are less likely to be overweight. It also reduces stress around food decisions and helps control portions naturally.
Start simple: Pick 2–3 recipes (think grilled chicken with veggies and rice, or veggie-packed chilli), cook in bulk on a Sunday, and portion them into containers. You'll thank yourself when Wednesday rolls around and you're not tempted by the takeaway menu.
2. Ramp Up Your Activity
If you're already exercising four times a week—brilliant! Keep that momentum going. If not, aim to build up to four structured sessions per week, whether that's strength training, classes, running, or whatever you enjoy.
But don't stop there. Supplement your workouts with more daily movement. Adding extra steps is one of the easiest ways to boost calorie burn and improve overall fitness. While the classic 10,000-step goal is popular, research suggests even 7,000–8,000 steps daily brings solid health benefits, with more being better for weight management and heart health. Personally, I aim for around 11,000 steps a day—it's achievable with a lunchtime walk, evening stroll, or parking further away.
Track your steps with your phone or a smartwatch, and gradually increase by 1,000–2,000 per week. Those little bits add up fast.
3. Recruit an Ally!
Going it alone can work, but having support makes a huge difference. Training with a friend boosts accountability, motivation, and even intensity—people often push harder and burn more calories when they've got a buddy cheering them on.
If a friend isn't available, consider working with a professional. A coach provides personalised guidance, corrects form, and keeps you progressing safely. At AdMac Fitness, we offer both personal training and small group training options. Small groups are fantastic for building community while still getting that expert input—it's a brilliant shortcut to better results and consistency.
Having someone in your corner turns "I'll do it tomorrow" into "See you at the session!"
4. Get Your Supplements Sorted
A solid diet comes first, but the right supplements can help fill any gaps, especially as activity levels increase. For summer prep, focus on these basics:
A good multivitamin to cover general nutrient needs.
Creatine (monohydrate is the most researched form) - it supports strength, power, and muscle recovery during training.
Omega oils for joint health, reducing inflammation, and overall wellness.
If you're vegetarian or vegan, consider adding a plant-based protein powder to ensure you're hitting your protein targets for muscle repair and satiety.
Always choose reputable brands and consult a doctor if you have any health conditions, but these three tend to cover most bases for active people.
5. Make It Enjoyable!
Here's the most important one: Improving your health shouldn't feel like punishment. If you're dreading every workout or meal, something needs to change.
Fitness is a long-term journey—it's about learning what works for your body, celebrating progress, and enjoying the process. Choose activities you genuinely like (dancing, hiking, lifting weights with music blaring), experiment until you find your groove, and focus on how good you feel rather than just how you look.
If it's tough going or you're starting to resent it, rethink your approach. Swap a hated cardio session for something fun, adjust your nutrition so it feels satisfying, or add variety. The goal is better health and energy—not burnout or low mood.
Building these five habits now sets you up for success. Start small, stay consistent, and by summer you'll be in great shape—and more importantly, you'll have sustainable routines that last well beyond the sunny days.
Ready to get started? Drop us a message at AdMac Fitness—we'd love to help you on your journey, whether through training sessions or just some friendly advice.
Here's to a strong, enjoyable summer ahead!
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD