The Fit Retreat - Bodyweight Workout & Exercises

We love a good full-body workout using only bodyweight. Getting the heart pumping, a rather large "sweat on" and trying to have as little rest as possible.

At our retreats most of the workouts consist of bodyweight and exercises using functional equipment.

Another factor that is also quite challenging and people don't really take into concideration before joining us, is the surroundings.

Most of our guests are not used to having a workout on the beach. Taking your average workout and then being able to do it in deep or flat sand is challenging in itself, also taking into consideration the climate.

All of these elements make such a difference to the workout and although it's tough, your body will adapt quite quickly and by the end of the week you will be surprised how much fitter you will feel compared to when you arrived.

Energy levels will be higher
Rest time between exercises will be shorter
Improved cardio levels
Increased fitness and strength
Learning simple and effective techniques
Feeling confident

This CAN all be achieved in a week.


BODYWEIGHT MADNESS!!!

From time too time we like to post a workout on our blog. For this particular one, no equipment is needed.
We hope that this will give you a little motivation and a good variety of exercises…

Enjoy the burn ;)

#bodyweight exercises on the beach

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WARM UP

SQUAT TO ALTERNATING KNEE RAISES
SWITCH JACKS
AIR PUNCHES
CRAB KICKS

X2 ROUNDS
EACH EXERCISE : 30 SECONDS


MAIN EVENT

ALTERNATE REVERSE LUNGE TO SQUAT COMBO
SIDE TO SIDE STATIC LATERAL LUNGES
HIGH PLANK OPPOSITE HAND TO TOE TOUCHES
ELBOW PLANK HIP DIPS
BURPHEE JACK
180 JUMP SQUAT
ELBOW PLANK HOLD
SEATED KNEE TUCKS

X2 ROUNDS
EACH EXERCISE : 45 SECONDS


THE FINISHER

SQUAT FLOOR TAPS
MOUNTAIN CLIMBER WITH TWIST

X3 ROUNDS
EACH EXERCISE : 30 SECONDS


STRETCH


* If you are not sure how to preform any of the exercises above.

Type the exercise into Goole search engine or Youtube and you will be able to see a demonstration of the exercise.

Please try to maintain good form throughout the workout and drink plenty of water*

The Fit Retreat’s Kitchen: Overnight Chia Seed Pudding !

At The Fit Retreat we serve tasty and nutritious treats for you to enjoy and to fuel-up on before our activities. Our Chia Seed Pudding is just one of the many healthy goodies we serve.  

Providing our guests with quick and healthy ideas is all part of your experience when you visit The Fit Retreat. Our recipes and Ideas are tried and tested and we pride ourselves on making these delicious, affordable, easy to make healthy treats for our guests to enjoy. 

We make the upmost effort to make our foods as raw and natural as possible. Our ingredients can be changed according to our guests dietary requirements and allergies, but the recipe you will see below is a great guideline to use for this recipe. 

So far all of The Fit Retreat’s guests have loved their pre-morning workout Chia Pudding breakfast/snack and I always make them the night before so they are super fresh and I add the extra fresh fruit just before serving. 

There are so many ways you can enjoy Chai Seed Pudding and the recipe below is just one of lots of different recipes out there. 

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RECIPE: Serves approximately 4

1 CUP ALMOND MILK (unsweetened) 

1 CUP COCONUT MILK (unsweetened)

1 TBSP NATURAL GREEK YOGURT

1/3 TBSP AGAVE OR HONEY

VANILLA ESSENCE/EXTRACT (optional)

1/4 TSP CINNIMON 

PINCH NUTMEG

1/2 CUP CHAI SEEDS (can add more after, if needed)

Method:

Put all the ingredients into a measuring jug, except the chia seeds (I use a jug because it is easy to pour into the cups once finished)

Once you have combined all the ingredients together and mixed well, slowly add the chia seeds while stirring. 

Here you can add fruits like blueberries, raspberries or nuts, chocolate etc.. Then add the remaining fruit (like bananas) when serving. 

When everything is combined, pour into the serving cups, cling-film the top and pop them into the fridge for at least 2 hours, but I keep mine refrigerated overnight before serving.

Simple, affordable, tasty, healthy and effective !

In the last couple of years Chia seeds have become more and more popular due to their amazing health benefits. Below is just a few health benefits you will get from consuming Chia Seeds :

• Comes from the desert plant Salvia hispanica, grown in Mexico

• Unprocessed

• Healthy Omega-3 Fatty Acids

• Whole-grain food, that our body can absorb

• High in Protein and Fiber

• Loaded with Antioxidants

• They are hydrophilic, they will attract water in the body (Chai seeds absorb thirty times their weight in water, they help regulate body fluid levels and retain electrolytes, both helps against dehydration)

• Full of Nutrients and Low in Calories

As you can see that Chia Seeds are packed full of goodness and the best part about them is you can incorporate them into your diet so easily. Add them to your porridge, yogurt, eggs, milk, water and lots, lots more. 

I hope this Blog has inspired you to go out and buy some Chia Seeds, make some chia seed pudding and keep Chia seeds well stocked in your cupboards at home, for a nutritious boost to your foods.  

The Fit retreat have lots more easy, healthy and affordable recipes still to come !

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