As days are getting longer and the sun is getting warmer, Atkins has curated five tips to help renew your health and fitness goals ahead of spring.

It’s easy to slip into the habit of overindulging during the winter months- eating unhealthily, exercising less frequently and hiding under our winter woollies. However spring is fast approaching, meaning it is time to think about springing back into shape for the warmer weather. As days are getting longer and the sun is getting warmer, Atkins has curated five tips to help renew your health and fitness goals ahead of spring.


Atkins’ five tips to renew your fitness goals include: 

Exercise outdoors

Spring means warmer weather, which translates to enjoying the outdoors again! Exercising outdoors revitalises and provides energy for the mind and body. Take advantage of the sunshine by soaking up some vitamin D that can improve your immune function and protect bone, muscle, and heart health. Some simple outdoor exercises include walking the dog, bike riding or joining an outdoor fitness class.

Keep a supply of healthy snacks on hand

A low carb diet encourages faster fat loss and helps retain lean muscle mass, which helps to speed up your metabolism and leaves you feeling satisfied for longer. For those with a sweet tooth, Atkins has released two new sweet-tasting snacks that will curb your sugar craving without adding to your waistline. Atkins’ new Honeycomb Crisp and Turkish Delight are the perfect low carb low sugar treats for your health and fitness journey. 

Fill your plate with fresh, in-season fruit and vegetables

In-season fruits and vegetables such as mushrooms, zucchini, berries, and melons, are packed with the micronutrients the body needs to thrive. Atkins’ latest cooking book, The Atkins 100 Eating Solution, provides a clear cut way to control your carb intake featuring dozens of delicious, healthy recipes. Try the Mezze Plate with Falafel-Spiced Yogurt Dip - the perfect spring dish with crunchy vegetables dipped in protein-powered yogurt - see recipe below. 

Drink plenty of water

Drinking water is one of the simplest ways to achieve a healthier you. Hydration improves digestion, refuels our bodies for upcoming exercise, increases energy, and nourishes the skin. As the days become warmer, keeping hydrated becomes more critical to prevent dehydration, which can result in heat exhaustion and heatstroke. 

Enlist a friend

Being vocal about your fitness and health goals can be powerful, motivating and even inspiring to a friend or co-worker to join you. Schedule your workouts with a friend to stay committed, and most of all, feel accountable. What’s more – working out with a friend is much more fun!


Mezze Plate with Falafel-Spiced Yogurt Dip

SERVES 4 TIME: 20 minutes

  • ¼ cup feta cheese, cubed
  • 1 teaspoon dried oregano
  • 3 teaspoons olive oil
  • 1 cup plain full-fat Greek yoghurt
  • 1 tablespoon fresh lemon juice
  • 1 small garlic clove, grated
  • ⅛ teaspoon ground cumin
  • ⅛ teaspoon ground coriander
  • Salt
  • 1 medium cucumber, cut into spears
  • 4 small radishes, preferably with green tops, halved or quartered if large
  • ⅓ cup marinated artichoke hearts
  • ⅓ cup mixed olives


Step 1. In a small bowl, combine the feta, oregano, and two teaspoons of oil. Set aside to marinate at least 10 minutes at room temperature or refrigerated overnight.

Step 2. Meanwhile, in a small bowl, stir together the yoghurt, lemon juice, garlic, cumin, coriander, one teaspoon of salt, and one teaspoon of oil. Adjust the salt to taste.

Step 3. Place the bowl of spiced yoghurt on a serving platter. Arrange the cucumbers, radishes, artichoke hearts, and olives around the bowl. Using a slotted spoon, transfer the feta to the platter, then drizzle the feta oil over the dip and vegetables. Alternatively, a quarter of the vegetables, two heaped tablespoons of dip and about one tablespoon of feta can be presented as a single serving.


Posted by Linda O'Byrne
Atkins Nutritionist