#Lockdown fitness: Easy detox and exercises from Boksburg fitness specialist
Of course, this advice can be followed outside of lockdown too if you are looking to give yourself a health boost and kick-start a fitness regime.
Boksburg pro bodybuilder Rudolf Koen has some great nutritional advice and fitness tips for those left unprepared for lockdown – ie. no special diet foods stocked up and perhaps even no fitness equipment.
Of course, this advice can be followed outside of lockdown too if you are looking to give yourself a health boost and kick-start a fitness regime.
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Half cup water
Half green apple
One tablespoon peanut/almond butter
Quarter teaspoon cinnamon
One scoop whey protein (optional depending on availability)
Ice cubes
Place all ingredients in blender, blend until smooth.
Detox smoothie
Half cup water
Half green apple
Half frozen banana
Half inch grated ginger
Half cup pineapple
One cup spinach
One handful cilantro
One tablespoon lime juice
Place all ingredients in blender, blend until smooth.
Nutritional value:
Calories: 198cal
Carbohydrates: 51g
Protein: 2g
Fat: 2g
Benefits:
Ginger: Believed to have anti-inflammatory properties, and lowers blood sugar levels.
Cilantro: Contains a compound called dodecanal, which is believed to have anti-bacterial properties against salmonella. It is also believed combat heavy metal toxicity.
Lime: Loaded with antioxidants and is a great source of vitamin C, which helps boost the immune system.
Spinach: Neutral in flavour when added to a smoothie, may help to prevent oxidative damage in the body. It also contains plant compounds and antioxidants.
Detox diets have a certain appeal to them and your body is fully equipped to handle toxins and unwanted substances. Here are some general tips on detox:
1. Limit alcohol: Health authorities recommend one glass of alcohol for women and two for men, per day.
2. Focus on sleep: Seven to nine hours per night.
3. Drink more water: 3.7 litres for men and 2.7 for ladies. You may need to have more or less depending on your activity levels.
4. Reduce intake of sugary and processed foods.
5. Eat antioxidant rich foods such as berries, fruit, nuts, cocoa, vegetables, spices, coffee and green tea. These foods have some of the highest amounts of antioxidants.
6. Eat food rich in probiotics, like tomatoes, artichokes, bananas, asparagus, onion, garlic, oats.
7. Decrease salt intake.
8. Get active (recommended: 150 to 300 minutes of moderate to intense exercise).
No-equipment-needed home workout: eight exercises targeting the whole body
20 jumping jacks
20 squat jumps
20 push ups
30 alternating heel touch
20 star jumps
20 jumping lunges
20 dips
30 bicycle crunches
Increase or decrease repetitions according to your fitness levels (beginners might want to start with 12-15 repetitions per exercise).
To decrease intensity, (beginners) replace squat jumps with normal body weight squats or even bench squats; replace jumping lunges with static lunges or even step ups.
If fitness levels allow, perform a second round or just increase repetitions to 30. – @SabeloBoksburg
