Spring Health Hacks: Revitalise Your Daily Routine In 30 Minutes or Less

Health workouts
Kate Save


Aug 20, 2014

The change in season offers the perfect excuse to re-evaluate health and wellness goals in the countdown to Christmas. Longer, warmer days and an abundance of fresh produce provide extra motivation to spring into action. 

The temptation for many is to dramatically overhaul exercise routines and diet. However, Nature’s Own Dietitian and Exercise Physiologist Kate Save says that incremental changes are most effective when returning to a more active and nutritious lifestyle.

“Many people feel pressured to get in shape for summer instantaneously and often overwork themselves by undertaking strenuous exercise and extreme detoxes. While these practices may produce immediate weight loss results, they are ultimately unsustainable and won’t contribute to achieving long-term health and fitness goals.”

To ease the transition into spring, Kate shares three health hacks to kick start your daily routine in 30 minutes or less:

1) Focus your mind and unwind in… 10 minutes

For those who are time poor, managing demanding schedules is challenging, particularly in the latter half of the year. While it may seem difficult to make time for regular breaks throughout the day, it is essential to take some time out to achieve a calm, positive and focussed mind.

Try these simple relaxation techniques during the work day:

  • Keep Calm and Meditate: Use the daily commute to your advantage and start the day stress-free. Download a meditation track or app, close your eyes, practice slow breathing from the diaphragm and focus on the physical sensations in the body. Breathing in this way will increase oxygen in the blood stream and slow heart rate, triggering a relaxation response.
  • Have a Tea-Break: Stepping away from the desk for a cup of tea can provide a brief escape from everyday stresses. Herbal teas such as chamomile, lavender and lemongrass are most effective for relaxation, while pomegranate, green tea, ginger and rooibos varieties are rich in antioxidants and may help enhance mood.
  • Stretch it out: A short stretching session at the desk several times a day can improve circulation, relieve muscle tension and re-energise the mind. Try simple stretches such as slow neck rotations to the left and right, clasping hands behind the back and pushing the chest outward, and reaching for the toes whilst remaining seated.

 2) Nourish from within in… 20 minutes

As the weather warms, our bodies begin to crave lighter meals packed with fresh, seasonal produce as opposed to dense, carb-loaded comfort foods.

Look for fuss-free recipes which incorporate the following key nutrients to detoxify and improve the health of all vital organs, boost energy levels and achieve glowing skin this spring.

Omega-3 fatty acids have some great overall health benefits, particularly for the heart and brain.

Shopping list essentials: Oily fish such as salmon, sardines and tuna. Alternatively, opt for foods fortified with omega-3 fats such as eggs, bread and margarine.

Dietary Fibre is essential for maintaining a healthy digestive tract.

Shopping list essentials: Quinoa, brown rice, whole wheat and oat bran.

Carotenoids and Vitamins A & E are powerful antioxidants that are essential for cell repair and maintenance, and reducing damage to the skin’s collagen and elastin.

Shopping list essentials: Carotenoids and vitamin A can be found in foods with orange and yellow pigmentation such as pumpkin, sweet potato and carrots. Nuts including almonds, macadamias and walnuts are a rich dietary source of vitamin E.

Try a nourishing Asian Salmon, Broccolini and Quinoa Salad! 

Click here for the recipe.


3) Get the most out of your workout in… 30 minutes

Spring clean the workout regime by incorporating a 30 minute high intensity interval training (HIIT) program into your schedule.  Intense periods of exercise with a short recovery between sets are designed to burn the maximum amount of calories in the minimum amount of time.

Participating in HIIT three times per week for 30 minutes can achieve faster training results than longer endurance sessions five times per week, and when combined with resistance training, can boost metabolism for up to 48 hours post workout.

Try this HIIT outdoor workout and make the most of the warmer spring weather:

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KATE-SAVEAbout Kate Save

As one of the country’s most respected dietitians and exercise physiologists, Kate Save is truly passionate about helping to empower individuals across all walks of life make real change within their own lives to achieve optimal health and wellness. Holding a double degree in Nutrition/Dietetics and Exercise Science from Deakin University and possessing more than a decade of experience, Kate has a robust resume which also includes Pilates instructor, boxing trainer, former model and television presenter.

About Nature’s Own

Nature’s Own is part of the largest vitamin maker and distributer in Australia, with a world-class centre for quality, manufacturing and research in Brisbane. As one of the longest established vitamin brands in Australia, Nature’s Own is at the forefront of naturopathic research and new product development.  For nearly 40 years, Nature’s Own has been helping millions of Australian’s to improve & maintain their health. They have listened to what Australian bodies want and understand their needs. For more information, visit www.naturesown.com.au.


By Kate Save


Kate Save is an Accredited Practicing Dietitian, Exercise Physiologist and CEO and Co-founder of Be Fit Food. Kate has been working with clients struggling with weight-loss and weight management for more than 15 years.


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