Fit tips
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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 smoothie and box yourself fit
Banana, strawberry and orange
Refuel from your workout with this fantastic low-fat smoothie.
Ingredients serves 1:
1 Banana
75g strawberries
250ml orange juice
Nutrition:
Vitamins C, B1, B6,
Folic acid, patassium, magnesium and phospherus.
Per serving:
calories 200
Fat 0.4g
Carbs 48g
Protien 4g
Enjoy.
Box yourself fit
Boxing is a great way to stay in shape or as part of a goal driven workout. This is workout that you and your training partner can really benefit from, and if you haven't got a training partner, than a personal trainer will do.
Boxing not only works the muscles but it also is one of my favourite forms of interval training, a solid workout like this will both tone and fat burn, and is super fun.
Get yourself a set of pads and gloves, check out our selection here
Using a stop watch You can build your work time up, this example is for intermediate fitness level, simply reduce times or increase times accordingly.
Warm up 5-10 mins light cardio and a gentle stretch.
Start the clock - 2 mins each alternating punches with feet shoulder width apart.
Rest 1 min
2 mins each using combinations.
Rest 1 min
2 mins freestyle each
Rest 1 min
and so on.. you can use all kinds of alternatives and even incorporate skipping into your 2min work sets. Do this work rotation for about 35 mins and then cool down with gentle cardio and stretching.
Boxing can be great fun, but please don't get carried away, and definitely seek advice and guidance before going it alone.
(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
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Bespoke Bulletin
We are all routing for Emma Wilson who we have trained in preparation for the South Downs marathon on Saturday the 13th June. Good Luck from us all.
The Bespoke Bootcamp is now running on Shoreham Beach Green, Monday to Friday. click here for further details.
The products of the week, our range of Apple ipods from as little as £31.00, Check out our reviews and more details.