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JSC Putnu fabrika Ķekava and Rebeka Koha’s recommendations for active lifestyle and good nutrition

In order to popularize healthy, active and athletic lifestyle, JSC Putnu fabrika Ķekava and its brand ambassador, weightlifter Rebeka Koha offer a few recommendations regarding daily activity and nutrition that the athlete has tested on herself.

Putnu fabrika Ķekava, in cooperation with its brand ambassador Rebeka Koha and Latvia’s leading youth street sports and culture movement Ghetto Games, has been doing a lot to encourage physical activity and help young people realize the importance of healthy lifestyle. Rebeka Koha has daily habits and a special menu to stay in optimum physical condition and strive for new achievements, and she willingly shared her experience with visitors to the Ghetto Games festival.

Start slow

First of all, Rebeka Koha urges everybody to find time for physical activity every day, but in the beginning the intensity of workouts has to be lower as physical activity has to be gradually incorporated into one’s daily routine. There have to be no more than three to four workouts a week as it takes time for the body to adapt to the new workload. Different people may have different reactions to the change – some will adapt faster, others will need more time. Sometimes workouts may result in fatigue or muscle pain, hence it is all the more important to start out slow. The athlete herself says that she is motivated by believing in herself and in attaining her goals, which helps her stay focused and go to the gym even when she does not feel like going, or on such hot days as this summer.

Back and stomach muscles to build core strength

Regardless what sports or what type of physical activity you choose, JSC Putnu fabrika Ķekava brand ambassador advises to always keep in mind exercises for back and stomach muscles that build core strength, especially power exercises and weight training. These muscle groups are also targeted by her daily workouts. Likewise, the weightlifter recommends all to include squats in their daily workouts in order to strengthen leg and glute muscles. Rebeka’s favorite daily exercise is the split jerk.

Different exercises and weights

Rebeka Koha’s training program includes different exercises every day, and the weights she lifts also differ from one day to the next. An average workout consists of 6 to 7 exercises, most involving a barbell to train for the snatch and the clean and jerk. In the mornings, the athlete mostly focuses on the snatch and various additional exercises, while in the evenings – on the clean and jerk. All exercises are performed in about 8 sets: three repetitions, then two repetitions, and one repetition. The athlete estimates that the total weight she lifts every month, even every week, is measureable in tons!

Diverse menu, quality meat

The weightlifter likes her menu to be diverse, and she likes to experiment with different products and preparation techniques. Meat is important part of the athlete’s menu. She likes to eat different meats but prefers chicken and beef. Chicken is on Rebeka’s menu three to four times a week, and she pays extra attention to the quality of meat and whether it is antibiotic-free meat. That is why Rebeka takes great care to make sure that the meat she buys is of high quality and clearly labeled as “Raised without Antibiotics”.

Following residents’ increasing requirements on the quality of meat, Ķekava has become the first meat producer in the Baltic States and one of the few in Europe to produce healthy poultry and therefore avoid the need for antibiotics, and last year it launched sales of top-quality meet labeled “Raised without Antibiotics”. At present consumption of antibiotics in Ķekava is among the lowest in the European Union and on the same level as for quality leaders as Norway, Iceland and Sweden.