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With over 100 sites across the country, ensure the last few days of summer holidays are memorable with the National Trust for Scotland 

With just a week left of the school holidays this summer you can make the most of it by exploring the nature, beauty and heritage of Scotland at National Trust for Scotland sites across the country. 

Summer holidays will come to a close soon but there is still plenty of time to try some of the fun-packed summer activities available at National Trust for Scotland locations. From outdoor theatre experiences, opportunities to learn with the Ben Lomond ranger service and a festival for the whole family to enjoy at Brodie Castle from the 12^th to the 14^th of August, there are lots of activities choose from this summer.

New and existing members of the conservation charity can visit its 129 sites for as little as £5.25 for adults and £9.80 per month for families, equating to just 17p or 32p per day, making it a great value option for excitement-filled days, all while contributing towards the conservation of Scottish heritage.

Combine nature with the arts with outdoor theatre performances taking place across National Trust for Scotland sites. From Pride and Prejudice at Greenbank Garden in Glasgow to Much Ado About Murder at the House of Dun in Montrose, audiences across Scotland will be enthralled with these special productions. Toes will be tapping in Aberdeen’s Pitmedden Gardens as Abba, Cher and Dolly Parton Tributes play and the Scottish Fiddle Orchestra performs at events throughout August.  

The Trust also recently relaunched its initiative with Young Scot which offers anyone aged 11-25 with a Young Scot National Entitlement Card the chance to visit National Trust for Scotland properties for just £1, to encourage young people to experience the very best of Scotland’s nature and History on their doorstep. 

Family friendly activities will keep youngsters busy including wildlife spotting, outdoor survival skills and identifying nature.

There is the chance to observe the amazing spectacle of hundreds of bats returning to their maternity roost at dawn in Haddo House Courtyard, which is just under an hour’s drive from Aberdeen. Families also can learn Wildlife survival skills like making a fire and tracking animals at Craigievar Castle in Aberdeenshire.  

Whether you’re looking for beautiful gardens or jaw dropping scenery there’s no shortage of options across the entire country. Take a guided walk around Ben Lomond with one of the rangers and learn to interpret the subtle archaeological traces to reveal a rich story of the past. Or if you’re looking for something easier on the legs, Pitmedden’s newly designed gardens have recently opened, designed by Chris Beardshaw, a 14-time RHS Chelsea flower show gold medallist. 

Established in 1931, the National Trust for Scotland cares for, shares and speaks up for Scotland’s magnificent heritage. Membership, which provides funding for Scotland’s largest conservation charity, can be purchased online from just £9.80 per month for families, £5.25 for adults and £3 for children.

For more information on the National Trust for Scotland and to plan your summer itinerary, visit: www.nts.org.uk. 

Fitness experts at BreakingMuscle.com have given their top tips for maintaining fitness goals whilst drinking alcohol by making smart, simple changes.

Every fitness journey, whether it’s increased muscle mass, fat loss or a sustained healthy lifestyle, requires a level of dedication and perseverance.

That’s why it can be difficult to see alcohol consumption as part of a fitness regime due to its side effects, however, drinking socially is certainly achievable without sabotaging personal health goals.

With a bit of forward planning and a few simple hacks, having a good time and staying in shape can go together hand in hand.

A spokesperson for BreakingMuscle.com said: “For those looking to enjoy a drink in the hot weather with friends whilst maintaining the body they desire, it can feel like an impossible task.

“However this is not the case, with a few smarter choices we can limit the effects of hangovers, control calories and plan workouts that fit around social events.

“Of course, there are some types of alcohol that have a higher caloric value than others. But it doesn’t have to be a chore to make drinking fit in with a healthy lifestyle. Staying on track with fitness goals does have its importance, but enjoying time with friends and family shouldn’t have to be sacrificed because of this.”

BreakingMuscle.com’s top tips for balancing fitness with drinking:

Hydrate, hydrate, hydrate

Staying hydrated throughout the night is just as important as staying hydrated during a workout. Keeping water intake up whilst drinking can help to prevent any negative side effects the next day. Try drinking a glass of water for every alcoholic drink, if this isn’t possible ensure to drink plenty of water before heading off to bed.

Take a day off

It can be tempting to get straight back into the gym the day after a few drinks but this isn’t always the best idea. It’s more than okay to have a day off and relax, trying to smash a workout whilst not feeling a hundred percent can actually do more harm than good. 

Fill up on macros

Unfortunately, alcoholic drinks aren’t known for the vitamins and minerals they provide, they actually deplete the body’s supply. In the hours pre and post drinking, try to eat fruits and veg that are rich in macronutrients. Smoothies, nuts and bananas are just a few examples of quick foods that are rich in vitamins and minerals to fit in before or after a night out.

Choose wisely

It may feel as though alcoholic beverages have no calories in them but many drinks can be very deceiving. Be wary of cocktails and mixed drinks as they will contain a higher number of calories than beer and wines.

Light over dark

When choosing a tipple, try picking light spirits like gin or vodka over whiskey and spiced rum. This is because darker spirits contain toxic compounds that can contribute to a nastier hangover.Set a limitIt can be easy to overindulge when out socialising with friends. However, for those who may find it difficult to get back on track after a heavy night out, setting a limit can help provide clarity moving forward in the gym. Setting higher limits should not induce guilt, but should be used to inform healthy amendments to that week’s training routine. 

Steer clear of sugar

Where possible try and swap sugary mixers and cocktails for diet or sugar-free alternatives. For example, try swapping a gin and tonic for a gin and soda water, the taste might not be quite the same but it can make sticking to a calorie goal much easier.

Post-drink snack

Kebabs, burgers and pizzas are often the most popular post drinking snack but the calories can start to add up after a few drinks. Preparing food at home after a night out can be a great way to not overspend on calories at the end of the night.

As kids across the UK enjoy the summer holidays, new research carried out by Micro Scooters suggests that the majority of the 6 weeks will be spent indoors with as little as 2 hours per week being spent outdoors. 

Micro Scooters is committed to reintroducing the delight in the great outdoors, and encouraging children to find the fun in spending their summer holidays outdoors; playing, joking and having unforgettable adventures. 

Wholly invested in making a positive impact on the planet, Micro Scooters, with its range of scooters for all ages and easily transportable, have invested in thorough research ahead of kids’ summer holidays, which is the prime time for children to take part in outdoor activities. 

The alarming findings reveal that when those surveyed were asked about how parents spent their free time as a child, more than 3 in 4 say that they spent most of their time outdoors playing. This is in comparison to their own kids and how they spend their time now in 2022. 1 in 2 (50%) of those surveyed said most of the activities take place indoors during the school holidays and throughout the year.

Close to all (90%) of the over 65s surveyed, stated that the majority of their time was spent outdoors, but only 1 in 3 of the 18-24s surveyed said they spent most of their time outside, highlighting the gradual change in habits amongst children. However, the alarming decrease may lead to the young population ditching the outdoors altogether in the next 10 years. 

Yorkshire ranked the worst with only a third spending most of their time outdoors, as Greater London ranked the best with over half of kids spending most of their time outdoors. 

Micro Scooters is encouraging kids to go outdoors this Summer. After so long being forced to keep our children indoors, Micro Scooter’s mission is to get kids out, laughing, playing and being kids once again. Their mission is to keep children entertained and active but, most importantly, full of fun, laughter and joy during the summer holidays, whilst helping them to lead an active lifestyle which is good for mind, body and soul.

Ben Gibson, Managing Director of Micro Scooters commented “It feels like fun has been somewhat on the back burner for the last few years and kids have struggled with school closures, constant hand washing and video lessons so this summer feels like the perfect time for them to break free and remember how to have fun. 

“There are so many benefits to getting outside to play, from health and fitness, to mental health and even helping sleep so we hope that we will see these figures go up as kids start to spend more time outside this summer.”

Scooting provides many benefits across all ages, including core conditioning with the activity strengthening the core and engaging the stabilising muscles, as well as endurance building which builds muscle strength along with cardiovascular fitness to help you go further. 

The correlating data shows that 80% of children only spend 2-3 hours a week outside playing, cycling or scooting, with a number of the cities surveyed showing just one hour a week, including Manchester. 

The UK is in agreement that lack of outdoor activities such as scooting is the main cause of a rise in child obesity, two thirds stated inactivity for being responsible for the rise in obesity, with a half of children spending the majority of their time indoors.

The Government’s obesity strategy seeks to halve the prevalence of childhood obesity by 2030, with a focus on encouraging individual behaviour change, product reformulation and restricting unhealthy food marketing, however the UK isn’t in agreement with this approach, with only 5% stating that a poor education on health is the main contribution to the concerning rise. 

Micro Scooters was founded in 2006 by two mums, Anna Gibson and Philippa Gogarty, after they discovered how much easier it was to get from A to B with their young children using tough, lightweight scooters instead of buggies.  

The product range, which offers something for kids of all ages and abilities, starts with Ride On Scooters that are perfect for helping children from 12 months onward to get mobile, then moves on to the Mini Micro range which has been engineered around the specific needs and proportions of 2 to 5 year olds.  

For those ready to embrace riding on two wheels, Micro Scooters’ innovative range of ultra lightweight balance bikes are designed to help young children build balance, coordination and confidence.

As they continue to thrive, kids can move up to the Maxi Micro and Deluxe products and finally try out a stunt scooter.  These are non folding scooters that can be used for tricks and jumps at the skatepark. Thanks to their lightweight design, they are equally at home on everyday journeys as they are performing tricks.

Micro Scooters encourages all children to start or continue to scoot, with the activity providing many benefits for children. Micro Scooters has launched the Play For Life campaign to provide guidance on how to support children in building confidence in their physical ability that will last a lifetime. 

Visit https://www.micro-scooters.co.uk/ to shop the range now.