Costa News Spain Breaking News | English News in Spain.
One small habit already makes a big difference. Credit: Miguel Franco
As winter slowly fades and the days get longer, I notice the same thought coming up for many people: “I should get ready for summer.”
Almost immediately, that thought is followed by pressure.
Diets. Restrictions. And a very familiar question: Will I fit into my spring and summer clothes when the winter clothes go away? Will I feel presentable and confident wearing less?
But let me tell you something that often comes as a relief:
getting ready for summer is not something you do in one week or one month.
And it certainly doesn’t require punishing yourself.
Because while summer may be the trigger right now, the Mediterranean lifestyle is not about one season. When you live this way, you’re not just ready for summer. You’re set for life.
In the Mediterranean way of living, there is no rush to prepare for summer. There is a shift, a gradual change in rhythm that follows the seasons. And that’s exactly why it works so well. You don’t fix your body for a few warm months and then start over again in autumn. You create a way of living that helps you feel good, look good and stay healthy all year long.
When you start now and gently adapt a few key elements of this lifestyle, your body responds surprisingly fast. I see it again and again. Within just two weeks, people notice more stable blood sugar, improved cholesterol, better sleep, calmer digestion and steady energy throughout the day. Not because they tried harder but because they stopped fighting their body.
As the weather warms, food naturally becomes lighter. More vegetables. Fresh salads. Grilled fish. Olive oil. Simpler meals that leave you satisfied instead of heavy. You don’t eat less, you eat better. And when food works with your body, something beautiful happens: cravings calm down, bloating reduces and the constant thinking about food fades away.
One small habit already makes a big difference: taking a short walk after meals. Ten to fifteen minutes is enough. It supports digestion, balances blood sugar and clears your head. Simple, effective and easy to keep doing.
Movement changes too and this is where many people struggle. Getting fit should never feel like punishment. When movement feels like pressure, the body resists. Stress increases. Motivation disappears. And progress slows down.
In Mediterranean cultures, movement is part of life. Walking. Swimming. Cycling. Being outside. Moving because it feels good, not because you “have to.” When movement is enjoyable, you naturally do more of it. Stress levels drop and that’s when weight loss and health improvements actually happen faster.
For me, one of the most enjoyable ways to move is golf. Walking for hours outside, focused but relaxed, no rush, no distractions. It’s fitness without feeling like fitness. The body moves, the mind calms and you finish feeling better than when you started.
That’s why I created The Mediterranean 9. A weekly nine-hole morning round that takes place every Tuesday. Walk-first, calm pace, no pressure. It’s not about performance. It’s about rhythm. And most people notice that the rest of their day and sometimes even their entire week feels different afterwards.
The most important thing I want you to know is this: you don’t need to count calories, restrict foods, or constantly monitor what you eat to feel good in your body. Imagine how freeing it would be to trust food again. To enjoy movement. To feel confident in your clothes. To have energy without forcing it.
That’s what the Mediterranean lifestyle offers. Not a quick fix, but a way of living that makes life easier, lighter and more enjoyable, long before summer even begins.
If you’d like guidance in creating this kind of structure for yourself, you don’t have to do it alone. You can book a 100% free intake call, join The Mediterranean 9, or book a golf lesson and experience how movement, nature and focus can support your health naturally.
Visit www.casamiguel.life and choose what feels right for you.
Summer isn’t something you need to prepare for with stress.
It’s something you can arrive at feeling confident, calm, healthy and ready to enjoy it fully.
Mediterranean tips to carry into summer
- Shift your meals with the seasons: lighter, fresher, simpler
- Walk daily, especially after meals
- Move outdoors whenever possible
- Choose movement you enjoy, not punishment
- Slow down meals and savour them
- Lower stress to support weight loss naturally
- Build habits you can keep all year, not just for summer
Small changes, done consistently, create a body and a life that feels good.
