WHAT IS THIS BESPOKE YOU BESPEAK OF?

We know, we know. We hear it constantly. Bespoke? Yes, it is a real English word. No, it has nothing to do with spinning. Or bicycle tires. Wiki explains all: http://en.wikipedia.org/wiki/Bespoke.
(For further reading, check out WSJ’s piece on bespoke: http://on.wsj.com/INxNAF)

Cheryl’s Haute List/July

Committed To: Do some form of physical (fitness) activity every day for at least 20 minutes.

Favorite Exercise: Technogym Kinesis "wipers". They make the burn in the abdominals feel pretty good.

Really Inspired by: Rafa Nadal. His superior athletic skills and humility as a champion is a rare and powerful combo. ¡Vamos Rafa!

Excited About: TechnoGym sponsoring the Olympics 2012. 30 days and counting!

Diet Tip: Document daily eating and exercise helps to stay on track with fitness goals.

Personal Challenge: Limit alcoholic drinks to one a week. And when I do,
it is one glass of prosecco (or one skinny margarita=tequila, agave and lime juice) that lasts through an entire dinner. Going out? Make a plan to limit alcohol intake IN ADVANCE, and stick to it. Your friends forget about who is drinking and who isn't after the first round of drinks anyway.

Too important to Tweet: “An athlete is always learning to ask more of his/her body.” Gil Reyes. (Coach and trainer to Andre Agassi and Fernando Verdasco)

Personal Goal: Make a new friend each day.

Fitness Mantra: Burn it any way you can. Always.

Next Month: The Latest and Greatest in Bespoke Fitness…Ciao!

All that's fit...we print.

Brilliant. Easy. Bespoke.

While watching the Tour de France, I began thinking about how these amazing cyclists recover from their grueling rides. In addition to ice baths, compression, massage, stretching and soft tissue work, they do "active recovery".

This means that immediately after finishing a stage, they hop on a stationary bike and plow through about 15 minutes at a moderate tempo. It seems counter-intuitive right? But, the stationary ride (active recovery or "warm down") accomplishes two things: it brings the heart rate down slowly and it flushes out molecular by-products (lactate, pyruvate) of the high intensity rides, sprints and climbs.

Ever had an exercise hangover? This is the feeling you are left with after working out too much, or too hard...without proper recovery. An exercise hangover sort of feels like you got run over by a train, and you licked several ashtrays and/or you drank 12 vodka drinks.

The best way to prevent an exercise hangover is to do a warm down, or active recovery. Active recovery for us mere mortals can be the same as that of the Tour athletes, but it can be as simple as an easy jog, a long walk, or foam rolling (self myofascial release). Done immediately after your tough workout...or even the day after, it will provide the necessary flush your muscles need to feel fresh for your next workout.

Here's the bonus...with proper recovery your body will also produce more red blood cells and retain higher levels of blood plasma. Which ultimately means enhanced oxygen (without EPO's!) and more energy!* Other benefits include less inflammation, muscle soreness and damage, increased joint range of motion and lowered cortisol levels.

The following is my most recent active recovery workout...bespoke your own with a combination of light aerobic exercise, joint mobility work and self myofascial release with the foam roller. Have fun!