fitness first

10-week get fit

nutrition programme

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WEEK 1 JOURNEY: FUN, DELICIOUS AND TOTALLY NUTRITIOUS

  • 11 Jan 2016

Go on a smoother fitness journey with the articles below :
The Goal-Setting Strategy
Get Back On Track
Portion Control
Shop Healthier, Get Fitter

Check out the rest of our articles for more health and fitness info!
Week 1 Bites: Nutrition Nuggets To Get You Going
Week 1 Education: Hydration for Health – Do You Give Water Enough Credit?

Nutrition Secret to Success

Welcome to your exclusive VIP backstage pass to ‘Fit for Fashion’, Season 2. Here you will discover a whole world behind the cameras of a health journey to compliment your fitness journey.

What you eat can affect your weight and health as dramatically as regular and committed training can. Therefore, imagine the impact if you improve fitness and food at the same time!

The effort you put in is equal to the results you get. In other words, if you take on board 80-100% of this programme, your results could be life-changing. If you take on board only 10% of the programme, then your improvement will reflect the 10%.

Your personal health experience can, together with the CustomFit app, dramatically improve your weight and wellness both inside and out.

Introduction 
Pre programme
Your personal Transformational journey

Each week you will have a new topic in line with the weekly episode theme on Fit for Fashion which will consist of:

  1. A full programme (your weekly Journey) with:
    • New health action to implement
    • Learn about a new food and be given a recipe idea to try if you wish
    • In your personal journey you will be prompted using the goal-setting templates and progress templates provided to;
      • Decide on a weekly goal and, if achieved, a reward for the week.
      • Assess and complete your own improvements in key areas of your life such as sleep, energy, weight, mood.
  2. Piece of Education related to the full programme
  3. Information under the Bites section – ‘Lean & Burn’, ‘Food & Lifestyle’, ‘Top Tips’. In here you will find:
    • Lean & Burn –to help those who are especially interested in weight management tips.
    • Food & Lifestyle will help inform and guide you in specific areas, often in relation to the full Fitness First 10-week Get Fit Nutrition programme Journey educational topic of the week.
    • Top Tips covers any interesting facts about food, beverages and lifestyle, giving you quick bites on how to make small changes with big impact.
    • These will often contain key facts & takeaways from the 10-week Get Fit Nutrition programme but will not articulate step-by-step details as the weekly Get Fit Nutrition programme does.

For 10 weeks you will be guided, educated and supported. Changes and suggestions will be easy and practical, informative yet progressive. It’s all about the right balance.

  1. Helpful resources available to you will include:
    • Fall off the wagon: jump back on – 3-day eating programme should you need more support
    • Shopping lists – tips online, shop when full
    • Meal ideas – content not recipes
    • Portion control: Measuring portions not counting calories
    • Food ratios: What my plate should look like- vegetables, proteins, fats
    • Supplements: Supplements that help support different needs

What You Need

  1. A vision of who you want to be at the end and how you want to feel.
  2. Motivation to help you achieve your health goals

Beliefs and Visions Behind Your Fitness First 10-Week Get Fit Nutrition Programme

We want you to understand what you eat. This journey is not about calorie-counting. You will be looking at whole foods, understanding ratios, combinations, timing, metabolically influencing your body through food, maximising results from food. And last but not least, respecting and enjoying food. Every healthy relationship requires both respect and enjoyment; food is no different!

Results of following the Fitness First 10-week Get Fit Nutrition Journey

Improved energy, healthy and sustainable weight loss, better sleep, feeling happier, less stress, better digestion. There may be other results along the way too. It’s your body, your adventure!

Let’s Get Started!
Fitness First 10-Week Get Fit Nutrition Programme (THE FULL PROGRAMME)

Week 1 – Goal-setting and the Importance of hydration
  • Intro to the week: Finding a reason not an excuse.
    You’re starting a new adventure. You’re excited, yet nervous. It’s hard to take that first step. However, you know it’s the right thing. You may see changes when you first start journey, but somewhere along the way, life may throw unforeseen obstacles in front of you. The challenge here is not to trip. There are always a million reasons and temptations why we can fall off the motivation wagon. If we do, then we need to be reminded of how to get back up.This first week is about laying these foundations. You will define for yourself your own motivations that will be powerful enough to help you focus on completing this short 10-week programme and feeling the elation and sense of great accomplishment as the contestants on Fit for Fashion also do.Come and live the journey, but first, find your focus.
  • Finding your Focus – Goal-setting
    Goal-setting and finding out the true reason why your goal is worthwhile to you is like finding the key to a treasure chest. When you establish this, motivation is easy, hurdles are no obstacle and if you trip you just jump right back up.
  • There are two types of goals
    1st is a long-term goal. This helps focus and motivation when temptation rears its head.
    2nd is a weekly goal that you will set yourself to achieve just for that week.You will also need to set yourself a reward for each goal achieved.
    Goals might sound serious, but rewards as well as the journey should also be fun.
  • Goal-setting & motivations (why/how the goal will help motivate)
    Please give yourself time to truly think. This is like laying solid foundations when building a house to prevent it from being swept away in a hurricane.Please download separate PDF for the Goal-setting Strategy template.

Preparation Phase: Advice on Adjustments/Household Lifestyle

Preparation of: Food, Participants, Support and Lifestyle

Preparation helps you to mentally engage with your new health commitment. Out with the old and in with the new.

Food: Preparation Food Week is Essential
There will be many moments where you feel in ‘desperate need’ of a particular food (often sweet or starch-based). There are two things you need to do:

  1. Do not have the temptation foods in the house.
  2. Ensure you have healthy alternatives for you to replace.

This week is about focusing on reduction. Reducing the foods you know you should not eat so much of.

Next week, once these foods are reduced, you will remove them entirely and replace with healthier options, which we will guide you with.

This week’s reductions to focus on:

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Remove from temptation Why
Sweets Contribute to low energy, heightened stress, weight gain, cravings, digestive problems, cellulite, anxiety, bad sleep, Restless leg Syndrome (RLS), muscle weakness, poor concentration, bad skin, fungal and yeast infections, bloating, flatulence, bad bowels, better environment for parasitic invasion, poor mood, temperamental tendencies, poor concentration, hot flushes, generally feeling bad but non-specific (1).
Artificial Sweeteners/Sugar Replacements Alter gut health, proliferation of unwanted microbes, certain gut bacteria can contribute to obesity, adverse effects on weight (2), increases toxins in the body.
Biscuits High sugar (as above), high carbohydrates, convert to sugar very quickly resulting in the same effect as eating sugar directly.
Cakes Sugar, carbohydrates, yeasts. This is just another form of refined sugar.
Fruit Juices (Carton) Fruit juice has no fibre. It’s pure sugar (despite often being labelled “healthy”). Therefore it breaks down in your body quickly and results in the same reaction as sweets (unless it’s a smoothie with all the fibre content).
Soda The soda part robs your body of the calcium and magnesium you need for healthy bones and muscles. High sugar has the reaction above and sugar replacements tax the liver, creating ‘toxins’ whilst contributing to obesity. (3)
Energy Drinks Incorporate all the above reasons. Energy drinks give you a false high that interferes with your blood sugar levels, causing many problems. (you will learn more about it in week 2)
White Pasta No fibre breaks down to sugar within minutes. It might not taste sweet but it acts the same once digested.
White Bread White bread digests even faster than white pasta and consuming this is almost equivalent to eating sugar.
Pastries Often combining white breads, high yeasts, sugar and huge amount of saturated and sometimes trans fats.
Noodles This is just another form of pasta, so converts to sugar.

Tip: The key to long-term success is to keep eating, but eating right. Do not remove without knowing how to substitute. The substitute does not always have to be food. If it’s boredom that calls you to eat the wrong foods for example, then there are other ways to fill the void.

Participants: Check if anyone else in your house or work place wants to do this with you. You could motivate each other and even find (non-food related) incentives to keep each other focused each week.

Support: Get people around you to support you in achieving your goals. If you explain why you are doing this, then friends and family are more likely to offer some form of help or support.

Lifestyle: It’s only 10 weeks, that’s not very long. Over this time, do your best to reduce temptation with social engagements and other situations as much as possible. Later you will learn how you can still integrate these social times into the programme and kick up your heels but any temptation needs to be reduced.

This first piece of nutritional advice does not involve food. It’s about something equally important that is fundamental to your health – hydration. Optimal hydration alone can dramatically improve health. Therefore, before embarking on any nutrition programme, it is essential to ensure you are aware of how much fluid you are consuming.

Tasty Topic of the Week

Water makes up 60% of your body’s composition (8). It helps eliminate toxins from your organs. It’s your transport vehicle for nutrients and it’s essential for survival. The amount you need is dependent on many factors but a good average measurement is below in your ”action of the week”.

  • Education: H20: Hydration for health: Could lack of drinking water be the cause of your health problems?Your action of the week: Your challenge is to integrate water into your life and focus on drinking 2 -3 litres every day for an adult (excluding exercise) unless advised otherwise for medical reasons.Ideally: Drink 1.5 litres of water between waking and 1pm. Total water consumption between 2-3 litres per day for an adult (excluding additional water whilst exercising). Start today and every day until end of your 10-week Get Fit programme journey.
  • Food focus of the Week: Coconut water
  • Nutritional Facts:
    1. Rich in sodium, potassium, calcium, phosphorus and magnesium, it is nature’s naturally balanced electrolyte drink. Coconut water is touted as a natural sports isotonic. Adapt your palate to replace sports drinks with coconut water.
    2. It contains significantly fewer calories, less sodium and sugar than in a sports drink (5)
    3. It can help suppress appetite so it can help with weight loss if that’s your goal. Drink before you’re hungry, not after.
    4. It’s soothing on digestion and can help with acid reflux.
    5. It’s a safe and healthy alternative to water with anti-inflammatory properties
      Tip: Look for a green shell rather than brown as green coconuts usually contain higher water content. Ensure bottled versions are sugar-free.
      (Best consumed in conjunction with an active lifestyle such as after sports).

If you suffer from constipation, do not drink in large quantities. Ensure your water intake is greater than your coconut water consumption.

Recipes of the Week

Coconut Water Green Smoothie 

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1 cup coconut water
½ cup crushed ice or water
½ fresh pair or mango – peeled
¼ avocado – peeled
1 cup of kale and baby spinach mixed

Isotonic lemonade

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1 bottle 600ml coconut water (or 2 ½ cups)
¼ – ½ of fresh lemon squeezed – depending on your palate
1 tspn agave syrup or coconut sugar
Garnish: Slices of lemon, fresh mint and or a quartered strawberry

Week 1 Your Tick Box
Chill Time
Sleep
Exercise
Time
H20

This tick box is for your personal use. It highlights different areas of importance alongside healthy eating.

Rate each category from 1- 10. (1 is as bad as it gets and 10 as good as it gets).
Do this each week to make your Fitness First 10-week Get Fit progress measureable for you.

Acceptance of risk and waiver of liability
I confirm and acknowledge my participation is limited to my own abilities and medical condition(s) (known or otherwise). I acknowledge associated risks of participation in the event I suffer from a medical condition, disability or other injury which may compromise my health and safety. I further acknowledge this may impact my end result and I absolve Fitness First of all liability, losses and damage for any injury I may suffer as a result of my participation.

We are excited and looking forward to seeing you back next week!

References Programme 1

  1. http://www.sciencedirect.com/science/article/pii/S0306452215004480
  2. http://www.nature.com/nature/journal/v514/n7521/full/nature13793.html
  3. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0109841
  4. http://www.nhs.uk/Conditions/Dehydration/Pages/Symptoms.aspx
  5. http://www.webmd.com/food-recipes/truth-about-coconut-water
  6. http://www.brainfacts.org/brain-basics/neural-network-function/articles/2008/the-neural-regulation-of-thirst/ Bite
  7. http://articles.mercola.com/sites/articles/archive/2015/08/31/benefits-drinking-coffee.aspx bite
  8. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
  9. http://articles.mercola.com/sites/articles/archive/2014/12/23/artificial-sweeteners-confuse-body.aspx

The Fitness First Get Fit Nutrition Programme has been formulated in conjunction with Sara Valentine at Valentine Nutrition.

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