We at Fitmix-Hub have encompassed the recommended guidelines for COV-19. Ensuring that your workout experience is not only motivational and effective, but also safe!  

PLEASE NOTE THAT THE TIME TABLE PUBLISHED ON APP AND BOOKING SYSTEM IS TEMPORARY.  THE NUMBER OF CLASSES WILL INCREASE, EQUIPMENT, AND NUMBER OF PEOPLE  PERMITTTED PER CLASS WILL ALSO INCREASE AS LOCKDOWN EASES AND RESTRICTIONS LIFTED.

WE WILL KEEP ALL CLIENTS FULLY UP TO DATE WITH ANY NEW INFORMATION AS WE RECEIVE IT.

 

 

Our ethos

A movement for people who want to develop a healthier fitness driven lifestyle.  Group fitness and personal training taught in a quality versus quantity style by motivational and inspiring instructors.   Pristine, stylish and purpose built space that delivers not just a workout but an experience that is driven by innovation.

“ OPTIMISE YOURSELF “

 

                           

WE ARE INSPIRED BY THE BEST

WE ARE DRIVEN BY INNOVATION

We keep our eyes on what’s hot and what’s not

blog at fmh!

Healthy Greens  


 

QUICK-HIT SMOOTHIE: TRIPLE GREEN 

"Anti-inflammatory pineapple and ginger add a twist to the classic nutrient-dense green smoothie," says New York City–based registered dietician, Ariana Korman, CDN. "The enzyme bromelain in pineapple has been shown to speed up muscle recovery." Chia seeds are rehydrating while MCT oil provides healthy fats and, according to Korman, "fuels the brain and supports memory, focus, and critical thinking." Matcha adds a hit of energy without the jitters.  

Ingredients: 

1 medium frozen banana 

½ cup diced frozen pineapple 

¼ cup kale 

¼ cup spinach 

1 teaspoon fresh ground ginger 

1 teaspoon chia seeds 

1 teaspoon lemon juice 

2 teaspoons matcha powder 

1 tablespoon MCT oil 

1¼ cups plant-based milk 

Directions: 

Combine all ingredients in a high-speed blender. Blend until smooth, 30 seconds to one minute.

GUT HEALTH  

Gut Health 

Gut health is central to our health, and what we eat makes a massive difference to the balance of bacteria we carry around with us. Did you know: 

We have around 100 trillion microbes in our body (That is more than the number of cells we have!) 
The bugs in our guts weigh around 4lbs 
Microbes are made up of bacteria, fungi, parasites (including worms) and viruses. 

BUT, before you get freaked out about hosting all these little bugs here are some facts about how important they are: 

They help us make essential vitamins (e.g. B vitamins) 
They help us break down out food and can control elements of our metabolism 
The bugs help to train up our immune system, and interact with our nervous system and hormones 

We cannot thrive without the microbes in our gut. Experiments have been carried out on sterile mice with no microbes in the gut at all, and whilst they live, they cannot thrive. These mice don’t have a strong immune system, or brain health, and they don’t reproduce well. They also need to eat 1/3 more calories to survive because the microbes help us get energy from our food. 

Top 5 gut health tips 

1. Eat more vegetables 

The beneficial gut microbes inside love fibre, and you can get a lot of fibre from vegetables. So as well as all absorbing the minerals and vitamins that promote health within the body, the bugs love your vegetables too. Many people aren't meeting the 5 day target. In fact on average in the UK it's 3.6.  

A portion of veg is around a handful (or 80g) and for leafy green veg it's two handfuls.  

If you’re getting your 5 a day, can you make it 6 a day? 

  

2. Include pre-biotics in your diet.  

You might have heard of probiotics, which are healthy beneficial live bacteria. But what are pre-biotics? These are foods that provide the good bacteria with the fuel they need.   

Some types of insoluble fibre are not well digested by our bodies, so the content travels down to the lower intestine where it becomes perfect food for the microbes. 

Ideal pre-biotics are green bananas, leeks, artichokes, onions, garlic, chicory, and asparagus. 

Eating these help the beneficial gut bacteria to thrive.  

  

3. Eat fermented foods.  

Fermentation is the partial digestion of sugars in the food with live bacteria.  Including foods like sauerkraut (cabbage), kefir (fermented milk or water), or tempeh (tofu) can help to top up your bacterial balance by adding in live bacteria. Live yoghurt can also help (but only the sugar free version with Live written on!) 

You can easily make sauerkraut by grating some cabbage and adding salt, and leaving in a glass jar for 7-10 days. It's very cheap and quick to make, and is an excellent addition to most meals.  

  

4. Add variety - aim for 30 foods a week 

The more varieties of gut microbes we have the better. Most people in Europe and the US have a poor mix of microbes, most likely due to eating the same foods all the time. Some research has shown that eating 30 different foods a week will help to develop healthy gut bacteria. 

Eating a wide range of foods is the best way to get a good mix of microbes. 

Include a different vegetable or fruit you don’t normally eat, or include a new type of bean this week? Swap to a new type of fish, or try new spices. 

Write down 1-30 on a piece of paper (or print out the PDF) and note down every food you eat in a week. If you eat bread you can only mark down wheat once (so eating pasta, or another sandwich will still only take one place on the list). If you easily reach 30 foods go for 40!  

Mix it up for the bugs! 

  

5. Cut back on alcohol 

it's often an area we don't want to tackle, but alcohol can make a big difference to your digestion. Alcohol may cause inflammation in the gut, which in turn increase intestinal permeability (sometimes called leaky gut). 

Leaky gut is when particles from our food and other toxins cross into the blood through gaps in the intestinal lining. These can create a localised inflammatory response then travel to the liver where they can create an inflammatory response. So you might feel you react to certain foods more when you've had a drink.  

A big binge on alcohol can also damage the microbes in the gut in the short term.  

A little bit of red wine has been shown to increase the beneficial bacteria, probably due to the antioxidants in the skin from the grapes. So a little glass of red wine in moderation can help the bugs, but high levels of alcohol can affect digestive health. 

HAPPY HOUR MOCKTAIL 

Chamomile tea and cucumber make for a hydrating, calming drink. Skip the agave if you prefer.---

 

1- Steep 1 chamomile tea bag in 1/4 cup of boiling water for  7 mins, set aside for to cool slightly.

2- Then, combine tea, 2 tablespoons lime juice, 2 tablespoons of agave ( optional) and 1 chopped cucumber in a blender. Blend until smooth, then strain into a large measuring cup.

3- Pour into glasses with ice and top with sparkling water. stir and serve.

 

 

hydration during workouts 

Staying hydrated is super important for performance during class, but also to keep your well-being at an optimum! Even a slight drop in hydration can leave us feeling tired, lack of focus and at worst headaches. Below is a simple tip to help you maximise your hydration.

1- Add to 50cl (small bottle of water) a pinch of sea salt

2- One pinch of sugar

3- The juice of one half lemon

This will give you a cheap effective sports drink, adding these 3 simple ingredients will help your body absorb the water a little quicker. keeping you ready for action every time!!!

 

STAY MOTIVATED! 

KEEP UP YOUR MOTIVATION.

1- SET GOALS  These should be realistic, achievable and meaningful- for instance, hitting your workout 3 times per week, or achieving a PB weight or try a completely new class and keep things fresh.

2- TRACK YOUR WORKOUTS. This reminds you how far you have come when the going gets tough.  You could also track  the weights you lift in class or the cadence you use on a spin bike.

3-PERFECT IS THE ENEMY OF GOOD. Not every workout will be your best. Not every week will be your most active.  Dont get disheartened, what matters is sticking to a progressive training routine over time. Keep showing up and you will get back on track and start to see improvements.

RASPBERRY RIPPLE SMOOTHIE 

1- TBSP OF COTTAGE CHEESE

- 2 TBSP OF FULL FAT GREEK YOGURT

- 200ML OF UNSWEETENED SOYA MILK

- ZEST OF HALF A LEMON

- SEEDS OF 1 VANILLA POD

-HANDFULL OF RASBERRIES FRESH OUR FROZEN

- HANDFUL OF ICE

PLACE ALL INGREDIENTS INTO BLENDER AND MIX TILL SMOOTH AND ENJOY