fitness first

10-week get fit

nutrition programme



  • 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 Journey: Fun, Delicious and Totally Nutritious
Week 1 Education: Hydration for Health – Do You Give Water Enough Credit?

Week 1

The Importance of Hydration There are many steps we can take, however small, to make little changes that can contribute to significant results over time.

Lean & Burn

Imagine if water were a magic weight loss bullet. Bingo, you just hit the free jackpot. That’s right. Your hypothalamus in your brain regulates thirst and hunger amongst other things. Through a complex sequence, this part of your brain can signal when you are hungry or thirsty. A specific chemical messenger will signal your need. However, these messages can be misinterpreted by us. Therefore, you may feel that you are hungry when in fact you only need a nice large glass of refreshing and calorie-free water. So to reduce your appetite and those unwanted kilos, simply ensure you are adequately hydrated before reaching for a snack.

“What you eat in private, you wear in public” (anon). Binge-eating in secret will eventually show physically. Take charge of the bigger picture. Having an achievable goal can help you get this in perspective (see the journey for details).

Food & lifestyle

Clean out the cupboards.
This year, do a clean-up of your health. Start by finding foods you know shouldn’t be in the house and either throw them out or give them away or finish them but do not replace. This week is about cleaning out. Next week we will discuss about replenishing your cupboards with tasty new options.

Suggested items to clean out: confectionery, chocolate (dark chocolate of 70%+ is okay to keep) cookies, cakes, pastries, condensed milk, white bread, white pasta, soft drinks, carton juices, any foods you eat too much of that you know you shouldn’t.


Top Tips

Goals allow you to shoot straight. It’s really important to set yourself clear and measureable goals that are S.M.A.R.T when wanting to change your eating habits. Ask yourself “why is my goal worthwhile to me?” Repeat this same question 3 times to identify your real worthwhile goal. Then write down the third answer you gave. For more goal detail take our Fitness First 10-week Get Fit Programme Journey.

1 week water challenge.
Water can influence your mood, appetite, physical pain (muscular or headaches), digestion and more. To ensure you are hydrated and functioning optimally, set yourself a “1-week water challenge”. Between waking and 12.00 noon, drink 1.5 litres across the morning. This helps to hydrate, reduce appetite and binge-eating, improve general well-being, mood and mental clarity.

I’m going to the toilet too much. Clearly I don’t need much water. Wrong. If you start drinking more water (between 2-3 litres per day), expect to urinate more frequently for the first 7 days but don’t stop. It’s not that your body doesn’t need it, it’s that it is not used to receiving it. Your body needs to get used to receiving increased amounts so it takes consistent drinking for it to metabolically alter its fluid absorption to benefit your health.

If weight loss is one of your goals then from a liquid perspective the best three options are, water, coconut water and black coffee (1 per day). Both black coffee and coconut water have been suggested to help reduce appetite. Water is important to ensure adequate hydration which can reduce feeling hungry. Ensure that you use them wisely and not as a meal replacements or your metabolism may slow down.

Start your morning with a nice black coffee together with breakfast.

Too much of anything is bad. And a little of the ‘bad’ can be good. Too much of anything is bad. And a little of the ‘bad’ can be good.
Coffee is not always the bad guy. It’s all about how often you drink it. Research has shown that 1 black coffee (not white) per day can have significant health benefits. It is rich in antioxidant properties and helps fight and prevent some cancers according to recent studies. However, balance is still the key. Enjoy your 1 cup of coffee per day. If you normally add sugar, invest in Stevia, a healthy sugar substitute. It is commonly found online or in health food stores.

CREATOR: gd-jpeg v1.0 (using IJG JPEG v62), quality = 95

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.

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

←   BACK