Fit tips
We have created this area for you to use as a regular source of information, so that you can live a more healthy lifestyle. We publish this information to the site on a weekly basis, so don't forget to bookmark the site and return regularly.
Please find below a recipe/nutritional information and excercise of the week, these are aimed at improving your nutrional intake and your fitness program.
Try this great juice and remember to stretch.
Carrot, apple and ginger
A great juice during or after light exercise such as yoga or walking.
Ingredients serves 2:
2 carrots, about 200 g (7 oz)
1 tart-flavoured apple
1 cm piece of fresh root ginger
Place all the ingriedients in a juicer.
Nutrition:
Vitamins A, C, B1, B6 and potassium.
Ginger is a natural remedy for travel sickness, morning sickness and aids in digestion.
Per serving:
calories 127
Fat 0.9 g
Carbs 29 g
iron 0.9 mg
calcium 59 mg
Enjoy.
Stretches, When and Why?
When going out for some exercise in the fresh air or even when in a gym, it is easy to forget to stretch. Change this habit to feel and see the benefit.
Before you start the main bulk of your exercise it is a good idea to mobilise all the joints and prepare the body for the session.
Try some trunk twists and lateral bends to loosen the spine.
Roll the shoulders backward and forward to prepare the shoulders.
Begin a gentle jog to mobilise the hips and knees.
Once we have warmed up, its time to prep stretch. These include short holds between 6-10 seconds. Be sure to include all major muscle groups.
Next up, enjoy your workout!
The most important time of the session is the cool down and stretch. This is the time when we can work on improving flexibility with developmental stretches and ensure a safe a gradual decrease in heart rate.
Developmental stretches should be held between 15-30 seconds. It is encouraged to stretch to your limit and not to pain. After about 10 seconds, the muscle spindles will relax allowing you to stretch further. Try these stretches after each session or even get them into your daily routine to eventually improve your flexibility.
(consult your GP before starting a new fitness program)
For a list of previous weeks excercises and nutritional help please visit our fit tips Archive
Setting Goals, Think More or Less
When first starting a new regime or when going through a health conscious phase, setting goals are a great place to begin. The government have set recommended daily allowances for certain foods and have placed physical activity targets which may sound a bit like 30 minutes, 5 times a week at moderate intensity. This is a great incentive set forward by the big boys, but here at Bespoke Fitness we believe in the tailored approach to setting goals.…
Bespoke Bulletin
The Bespoke Bootcamp is now running on Shoreham Beach Green, Monday to Friday. click here for further details.
The products of the week, Yoga for surfers 3. Check out our review and get fit this summer.