Sleep well- Adults should aim for at least 7 -9 hours sleep a night, children between the ages of 6-12 should be getting 9-12. Sleep allows your body and mind to recharge and supports our immune system in fighting of diseases. If you struggle to sleep I know it’s hard, but try not to stress about it. This will not solve the problem it will only make it worse. Relaxation techniques and meditation could help.
Stay fully hydrated- The NHS recommend you drink around 6-8 150ml classes of water a day or up to 2 litres. However athletes should consume more around 2.7 liters for women and 3.7 litres for men. Men need more water because they have a higher energy expenditure and less body fat. Staying hydrated can prevent constipation and carries nutrients and oxygen via our cardiovascular system with oxygen to our cells. Water also aids digestion and flushes bacteria from our bladder.
Move your body. It doesn’t matter what you do JUST DO IT! Walk, run, swim, play sport, dance, lift weights, take an aerobics class. If it moves you it’s good. Of course I don’t mean do all of this, I mean choose something you enjoy and just do it.
The NHS recommendation for steps in a day to be considered active if you are a adult aged 20-65 is at least 7,000 steps a day. A lot of fitness tracking devices recommend 10,000, I always recommend between 8,000 -10,000 steps daily, at least 5 days of the week, everyone needs a rest day.
Stay within your recommended daily calorie intake. This depends on your age, gender, weight and activity levels. I use the Scoffield equation with my clients. It’s easy to use and it is supported by the world health organization. Here is a link to show you how it works.
https://www.ymcaawards.co.uk/…/The%20Schofield…0q
If you want to loose fat on your body you do need to be in a calorie deficit, but it is vital to remember to give your body enough energy to support healthy bodily functions and give it the nutrients it needs to stay healthy. If you want to build muscle and you are training hard then again you have to fuel your body adequately.
Eat 5 portions of fruit or veg a day. This is a recommendation from The world health organization (WHO) a portion is 80g. This can lower the risk of heart disease, stoke and some types of cancers.
Practice relaxation and breathing exercises. Try Pilates, yoga or just take time out to be mindful.
Finally be kind to yourself and offers and if you have a bad day don’t beat yourself up about it, just “get back up on that horse and try again”.
Why? Porridge with a protein powder can be a good way to start your day before training.
I am not a nutritionist or a dietitian. I’m a level 3 PT and exercise referral instructor. I also hold a level 4 qualification in exercise with obesity and diabetes. I’m qualified to give advice only. Always check with a qualified dietitian before starting any new extreme diet programs.
Oats are high in Carbohydrate’s. Carbs are the bodies and the brains primary source of energy. Carbohydrate’s are broken down into glucose and used to fuel the body. A breakfast like Porridge before training will give you the energy to perform more efficiently, especially if you are doing endurance training.
A protein supplement mixed with the porridge can help the body to recover after training. Protein is used to repair and build the bodies tissues.
A natural source of protein is always better, however a powder can be beneficial if you are looking for a quick and easy way to add protein to a meal, like a breakfast.
By adding berries to the porridge you not only add taste but they are high in fibre and vitamin C. Fibre helps with digestion whilst vitamin C is good for collagen formation, maintaining (teeth, cartilage and bones). It also can help the body to maintain a healthy immune system amongst offer benefits.
Kelly and Tania's Fitness 