Hey guys! as promised I will share my favorite guilt-free pleasure for when I do really need a sugar high, don't worry it's all natural! Along with some good stretching tips for helping with hamstring flexibility.
Going back to work this week and seeing all my clients picking up where we left off as well as new client's starting their dynamic fitness journey with ActiFit has been great!
Last week I posted my starting point for splits progression, this week I would like to post my side or box split and back bend starting point.
More tips on stretches to help with box splits coming next week..
This is my bridge, which I hope to improve this year, you will need to focus on upper and lower back stretches as well as shoulder flexibility. There are some great stretches to help with this one which I will be blogging as we go, but I have found that my shoulders respond well to a good old downward dog, so the stretches don't need to be extreme or difficult to be effective.
If trying the bridge make sure you have warmed your back up first and aim to push your chest forward to line up the shoulders with the wrists.
If you are like me this year and eating a clean and healthy diet is something you are striving towards it's always important to have a few tricks up your sleeves for those unwanted cravings. As a kid my favorite desert was ice cream. It didn't have to be fancy, just bog standard vanilla was always a winner. (Especially with go-hard chocolate sauce!) But long gone are the days when I could stuff my face with anything without consequence. So what do you do if your craving a bit of ice cream, after all life is for living and most of us enjoy a treat now and again when it comes to food. So here is my favorite desert now that I am conscious of what I put into my body to fuel the things I enjoy.
If you're a keen foodie, you may have already heard that slicing a banana and freezing for a few hours (or overnight) is a great way of making your own ice cream. I often slice up bananas and keep a plate in the freezer for those 'emergency' days!
So here is my adaptation:
Banana and Blueberry Swirl Ice Cream.
Slice up 2 bananas and freeze for 3 - 4 hours or overnight.
Handful of blueberries
1 tsp of honey
2 tbsp of soya yogurt (Greek if your not dairy free.)
Blitz it all in a blender and serve immediately! Yum.
This is going to be a little high in natural sugars, but far better than any shop-bought processed ice cream and packs a punch with vitamins and antioxidants. When buying yogurt, try and avoid the 'reduced-fat' as sugar or artificial sweeteners are normally added for flavour.
Tight hamstrings anyone? If like most your hamstrings are tight try some PNF (Proprioceptive Neuromuscular Facilitation) stretching. PNF techniques are claimed to be the most successful method for developing flexibility and enhancing active flexibility as well as help establish a pattern for co-ordinated motion. There are two common PNF techniques: The Contact-Relax and The Contract-Relax-Antagonist-Contract. I am going to take you through the Contract-Relax method.
PNF stretching should only be attempted when the body is completely warmed and relaxed. If you do not have a competent partner to help you with the stretch a strap (or towel) can be used. Resistance should be provided in the isometric phase and mild assistance in the static stretch phase.
Here is a short video demonstrating the method.
That's it for this week folks! Hope you find some information in this blog useful, please feel free to comment or let me know if there is anything specific I can help you with and I will do my best!