Activ8 Team Challenge (ATC)

Membership Options

Personal Training would cost you £40 per session x 12 sessions per month would cost you £480 per month

We guarantee you will get the same results as 1 to 1 session at a fraction of a cost!!

Bronze £80 per month x 3 months direct debit

Silver £240 for 3 months as one off payment direct debit

Gold £840 one off payment for 12 months or £70 for 12 months direct debit

 

What Is Protein?

 

Protein makes up lots of the tissue found in our bodies. It can be used in a structural and functional role as well as being used a source of energy. Protein is made up of amino acids of which there are 20 types.

8 of these amino acids can not be made by the body, but we need them in our diet. These are called essential amino acids, the other 12 are called non-essential amino acids as they can be made by the body.

 

What is it needed for?

To make haemoglobin used to transport oxygen in the blood.

To make actin and myosin needed for muscle contraction.

It forms the structure of skin, hair, nails, tendons and ligaments.

To make blood plasma such as thrombin, fibrin and fibrinogen (clotting agents)

Some of our hormones and all enzymes are proteins.

Antibodies used to fight infection.

Protein provides 4kcal/g of energy.

 

Types of Protein

Complete – contain all of the essential amino acids and are found in animal sources such as Eggs, Milk, Meat, Poultry and Fish.

Incomplete – 1 or more essential amino acids are missing and are found in plant sources such as Beans, Seeds, Nuts and Whole Grains.

 

How Much Do I Eat?

Protein should make up 10 – 15% of your energy intake.

A sedentary person should consume 0.75g of protein per kg of body weight.

Strength and endurance athletes should consume between 1.2g - 1.5g of protein per kg of body weight.

 

Avoid Over Consumption!!

 

Over consumption of protein can cause dehydration and weight gain as the excess is converted into body fat as well as sources of protein tend to be high in fat.

Over many years it can cause kidney failure and osteoporosis.

 

 

Personal Training Tamworth / Solihull / Sutton Coldfield / Lichfield

What Are Carbohydrates?

Carbohydrates are the bodies main source of energy.

There are 2 types of carbohydrates (Carbs).

Simple and Complex.

Carbs are important as they provide energy to the Central Nervous System and to the muscles which allow them to work at high intensities anaerobically (without oxygen).

What is it Needed For?

It is the bodies primary source of energy

Glucose is the brains only source of energy

Carbs are a metabolic primer. Fat cannot be metabolised without glucose present in the muscles.

This spares protein having to be used as an energy source allowing it to be used for its own purposes.

Provides 4kcal/g of energy

Types of Carbohydrates

Simple carbohydrates

Theses are sugars, found in things like fruit, milk, brown sugar and honey. Fructose (found in fruit) is the simplest form of sugar and the one used by the body. Simple carbs are stored as glycogen in the muscles or as fat. To store simple carbs as glycogen the body requires a ratio of 1:3 glycogen to water and so it a bulky way to store energy. Simple Carbs are often referred to as empty calories as they provide no other nutrients.

Complex Carbohydrates

Theses are chains of sugars, found in things like Whole Grain Seeds, Vegetables, Cereals and Potatoes. Complex carbs have a higher nutrient value as they are normally contain other nutrients like vitamins, minerals and fibre. Glycogen, Starch and Fibre are the the 3 important complex carbs.

How Much Should I Eat?

Carbohydrates should make up 50 – 60% of your energy intake.

The majority of these should be complex carbohydrates.

Avoid Over Consumption!!

Over consumption of simple carbs can cause obesity, type 2 diabetes and dental problems.

Over consumption of complex carbs have not been linked to any illnesses however excesses will be stored as fat.

What Is Fat?

Fat is not all bad. It has some vital uses within the body. Dietary fats are divided into 2 major categories; Saturated and Unsaturated.

What Is It Needed For?

It provides our bodies with essential fatty acids.

Helps your body absorb fat soluble vitamins such as vitamin A, D, E & K.

Helps your bodies produce the hormones that are used for the inflammatory response and blood clotting.

It makes our food taste yummy.

Provides 9kcal/g of energy.

Why Do Our Bodies Store Fat?

It provides the body with its biggest store of potential energy, on average between 80,000-100,000kcal.  This is enough to run 119 miles!!

It provides insulation and cushions our organs.

In women fat modifies and stores hormones, oestrogen in particular.

Types of Fat

Saturated Fats

These are the bad fats. They raise levels of bad cholesterol in the body. They are packed full of hydrogen atoms and so they are generally hard at room temperature. They can be found in things such as meat fat, egg yolks, dairy products, palm oil and coconut oil.

Unsaturated Fats are subdivided in to 2 categories:

Monounsaturated Fats

These are the good fats. They lower levels of the bad cholesterol without lowering the good cholesterol. They contain less hydrogen atoms and so are usually liquid at room temperature although can become solid when they become cold. They can be found in things such as avocados, nuts, seeds, olive oil, almond oil and rapeseed oil.

Polyunsaturated Fats

These are also good fats as they too lower levels of bad cholesterolf however they can also lower levels of good cholesterol . They contain the least hydrogen atoms and so are always liquid at room temperature. They can be found in things like vegetable oil, fish oils, sardines and mackerel.

How Much Should I Eat?

Fats should make up 25-30% of your total energy intake.

Saturated fats should make up less than 10% of this.

Both Monounsaturated and Polyunsaturated should make up 10-12% of this,each.

Avoid Overconsumption!!

Too much fat in your diet can cause coronary heart desease, obesity, high cholesterol, atherosclerosis, heart attack, stroke and other chronic diseases.

CUT IT DOWN, DON’T CUT IT OUT!!

What Is Fibre?

Fibre is an important in your diet as it absorbs water which makes you feel fuller therefore replacing higher calorie foods in our diet. They are divided into 2 major categories: Water Soluble and Water Insoluble.

What Is It Needed For?

Helps reduce cholesterol.

Slows the absorption of sugar.

Speeds up the passage of waste from the body.

Helps to removed toxic substances lowering the risk of bowel diseases.

Types of Fibre

Water Soluble – The breakdown of water soluble fibre in the gut can help to reduce cholesterol. Can be found in things such as kidney beans, oats and the flesh of fruit and vegetables.

Water Insolube – This type speeds up the passage of food through your digestive system by stimulating the muscles in the digestive tract. This helps to prevent you becoming constipated and developing haemorrhoids. As well as lowing the risk of colon cancer!! They can be found it things such as the outer skins of whole wheat and the skins of fruit and vegetables.

How Much Should I Eat?

The recommended intake of fibre is 30g a day.

Avoid Overconsumption!!

Over consumption of fibre can hinder the absorption of minerals such as iron and calcium.

Over consumption of fibre can cause abdominal pain and flatulence!!

FIBRE ABSORBS WATER!! IF YOU INCREASE YOUR FIBRE INTAKE, YOU MUST INCREASE YOUR WATER INTAKE!!!

About Water

Water keeps us alive!! Without it we would die within a few days!! It allows our bodies to perform the vital metabolic reactions that give it the energy to stay running. We are made up of about 60% water.

Other Functions of Water

A vast amount of the bodys chemical reactions can only be performed with access to water.

Forms part of the fluid that allows our joints to move smoothly.

It help controls body temperature as it is used it sweat.

It makes up a large part of our blood.

Helps get rid of waste product from our bodies.

Stages of Dehydration

Stage 1: You become thirsty. 1% fluid loss.

Stage 2: Your body temperature increases and your performance becomes impaired. 2-3% fluid loss.

Stage 3: Your physical endurance is lowered by between 20,30%. 4% fluid loss.

Stage 4: You now suffer from heat exhaustion which can be fatal; symptoms include nausea,rapid heartbeat,chills and cramps. 5-6% fluid loss.

Stage 5: Your body will start producing less sweat and urine as it tries of hand on to as much fluid as possible. You could suffer from dizziness,a dry mouth and headaches. 6-10% fluid loss.

Stage 6: You will now be suffering heat stroke which is life threatening. Your body now stops making sweat and urine. Symptoms include hallucinations and being unable to walk properly. >10% fluid loss.

The two keys to a healthy diet are:

• eating a range of foods to make sure you are getting the balanced diet.

• eating the right amount of food for how active you are.

A healthy balanced diet contains a variety of types of food, including lots of fruit, vegetables and starchy foods such as wholemeal bread and wholegrain cereals, some protein-rich foods such as meat, fish, eggs and lentils and some diary foods… read more

• Base your meals on starchy foods.

• Eat lots of fruit and vegetables.

• Eat more fish, including a portion of oily fish each week.

• Cut down on saturated fat and sugar.

• Try to eat less salt, no more than 6g a day for adults.

• Get active and try to be a healthy weight.

• Drink plenty of water.

• Dont skip breakfast.

And remember to enjoy your food!

Updated 16/4/11 DH

Starchy foods such as bread, cereals, rice, pasta and potatoes are really an important part of a healthy diet. Try to choose wholegrain varieties when ever you can.

Starchy foods should make about a third of the food we eat.

They are a good source of energy and the main source of range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins.

Most of you should eat more starchy foods, try to include at least one starchy food with each of your main meals. So you could start the day with a wholegrain breakfast cereal, have a sandwich for lunch and potatoes, pasta or rice with your evening meal.

Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of fat. You just need to watch the fats you add when cooking and serving these foods, because this is what increases the calorie content.

Why choose wholegrain?

Wholegrain foods contain more fibre and other nutrients than white of refined starchy foods.

We also digest wholegrain foods more slowly so they can help make us feel full for longer.

Wholegrain foods include:

• Wholemeal and wholegrain bread, pitta and chapatti.

• Whole-wheat pasta and brown bread.

• Wholegrain breakfast cereals.

Updated 16/4/11 DH

Most people know we should be eating more fruit and veg. But most of us still arent eating enough.

What is a portion?

1 portion of fruit and vegetables = 80g or any of these.

• 1 apple, banana, pear, orange or other similar size fruit.
• 2 plums or similar size fruit.
• 1/2 a grapefruit or avocado.
• 1 slice of large fruit, such as melon or pineapple.
• 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned).
• 1 heaped tablespoon of dried fruit (such as raisins and apricots).
• a dessert bowl of salad.
• a glass of (150m) of fruit juice (counts as a maximum of one portion a day).
• 1 cupful of grapes, cherries or berries.

Try to eat at least 5 portions of variety of fruit and vegetables every day. It might be easier than you think.

• glass of juice and sliced banana with your cereal at breakfast.

• a side salad at lunch.

• a pear as an afternoon snack.

• a portion of peas or other vegetables with your evening meal.

Chose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as starchy food, not as portions of fruit and vegetables.

Updated 16/4/11 DH