Srsfitness E-Newsletter

Post workout recovery………what’s all the fuss about? So you’ve just finished training hard and burned a whole bunch of calories ……what to do now? In short, during exercise you are putting stress upon your body, tapping into your body’s stored energy sources and breaking down the muscle. Many people fall into the trap of not wanting to consume the calories they’ve just burned during training, however, it is vitally important you refuel properly afterwards and allow adequate recovery between training sessions for your body to repair and get stronger. Follow these 4 key pointers for a great re-fuel and recovery routine: 1. Carbohydrates - Glycogen (stored carbohydrates in the muscle), is the fuel source you must restore following strenuous training. Muscle glycogen is the predominant fuel source used during long bouts of aerobic exercise. 2. Protein - To repair and build muscle, you must also refuel with high-protein foods immediately following exercise. 3. Water - Rehydration is also key - monitor the quantity and colour of your urine to assess hydration status. Urine colour should be clear/pale straw and plentiful 4. Sleep & rest – Aim for between 7-8 hours per night and at least 24 hours’ recovery between training sessions for best results

Poached or scrambled eggs on wholegrain toast

Protein shakes (unflavoured if possible) and a banana

Greek yogurt with berries and oats

Rice cakes with nut butter of your choice

Welcome to the latest edition of my quarterly newsletter. As we begin the second quarter of 2015 I hope you are all

enjoying the lighter mornings and evenings (which of course means more opportunity for outdoor exercise!) On that note,

how many of you are still fully focused on your new years’ resolutions? If you’ve lost your way a bit, perhaps it’s time to re-

evaluate your goals…..In this issue I will be looking at the importance of healthy eating alongside regular exercise and why

one or the other alone isn’t enough. I will also be discussing some ideas for post workout recovery snacks and looking at

some great moves to include in a home workout. This is of course alongside the regular features and goodies. Enjoy!

If there is anything you would like to see featured within my newsletter or if you have any burning fitness related questions feel free to give me a shout on: sarah@srsfitness.co.uk 07759 436533

@yellowpotplant

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youtube “srsfitness”

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You can also contact me for PT bookings via any of the above means. Check me out on social media and like/subscribe and tell your friends!

Issue 6

www.srsfitness.co.uk www.facebook.com/srsfitness

Welwyn Garden City, Hertfordshire.

www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant

SARAH SMITH - PERSONAL TRAINER

April - June 2015

Srsfitness E-Newsletter

Issue 6

April - June 2015

Exercise & Nutrition – Why you need both to be

successful in maintaining optimal health & performance.

“I train hard so I can get away with eating whatever I want”

“I’m so good at exercising but so bad at eating right”

“I’m committed to training regularly but can’t seem to get the results I want”

If any of these sound like you, read on to discover the importance of combining exercise and nutrition for best results! Two-thirds of the average calorie intake in modern countries consists of fat, sugar and refined flour, and Obesity, heart disease and type 2 diabetes are linked to excessive calories from these. Additionally, most nutritional deficiencies are linked to a disease e.g., insufficient intake of calcium and vitamin D can lead to osteoporosis, and a low antioxidant intake has been linked to selected cancers. We need vitamins, minerals and micro nutrients within our food to provide us with energy and to enable various chemical reactions to take place which will “unlock” the potential energy in our food. One third of all chemical reactions in our bodies are dependent on tiny quantities of vitamins and minerals which we can get from a balanced diet. If just one of these nutrients is missing, vitality, energy and peak athletic performance are just not possible. In addition to a healthy, balanced diet (which will help you perform at your best in the gym), exercise itself is equally important for many reasons including:

Strengthening bones, ligaments and joints thus reducing the risk of wear and tear on them and making everyday tasks easier

Weight management and maintenance

Feel good factor

Heart health

Helping with disease prevention (heart disease, diabetes, stroke, cancers) In short, for physical and mental wellbeing and overall optimal bodily function, combine a varied and balanced diet and regular exercise and you’ll reap the rewards!

Welwyn Garden City, Hertfordshire.

www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant

SARAH SMITH - PERSONAL TRAINER

Fitness myths busted! Weight loss vs. Fat loss - Can quick weight loss really be sustainable? All too often when people’s goal is to lose weight (fat) they believe the quicker they reach their target weight the better and will go to any lengths to achieve their goal as quickly as possible.

“Current recommended weight loss guidelines suggest aiming for a 1-2lbs loss per week.” Source: The National Institute for Health & Care Excellence

Weight loss Vs. Fat loss Weight loss by crash dieting/pills/shakes and improper training will result in the following:

Muscle, fat and water loss (hence an

initial large reduction in weight)

Decreased fitness

Decreased strength

Early ageing

Reduced immunity

Fat loss with correct nutrition and training will result in the following:

Stored body fat loss

Improved fitness

Greater strength

Reduced risk of diseases

Delayed ageing

Srsfitness E-Newsletter

Issue 6

April - June 2015

Short on time? Don’t have the money to pay for a gym membership or personal trainer? This is a great way to get some regular exercise in at home without breaking the bank! All you’ll need is something comfortable and loose to wear, a pair of trainers and a bottle of water to keep you hydrated.

Aim for 3-4 rounds and as your fitness improves you can increase this. Try to keep rest to a minimum between rounds and try not to allow any rest between each exercise. Warm up thoroughly for at least 5 minutes beforehand (a combination of moves to get the heart rate up as well as some big stretches) and cool down and stretch thoroughly afterwards.

SARAH SMITH - PERSONAL TRAINER Welwyn Garden City, Hertfordshire.

www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant

Top 10 rules to use as a starting

point for a healthy diet:

1. Limit the consumption of sugar,

sweets, cakes desserts and

pastries

2. Minimise the consumption of

refined carbohydrates such as

white bread, cakes and biscuits

3. Eat more beans, lentils and

whole grains (Rice, Corn, rye,

millet, quinoa, oats)

4. Eat more dark green, leafy and

root vegetables (Kale, spinach,

green beans, peas, peppers, sweet

potatoes, carrots)

5. Include 2-3 pieces of fresh fruit

per day in your diet

6. Drink at least 6 glasses of

water, herbal or fruit teas per day

7. Avoid fried, burnt or browned

food, hydrogenated fat or excess

animal fat

8. Minimise the consumption of

processed meat and food with

chemical additives and artificial

colours and flavours

9. Avoid caffeine (from sports

drinks, coffee of black tea after

4pm)

10. Avoid cigarettes and limit

alcohol to one glass per day.

Healthy eating know how Workout at home!

Recipe Corner……

Ingredients 1 ripe banana

3 whole eggs

Teaspoon cinnamon

Dessertspoon Chia seeds

Handful fresh berries

Teaspoon clear honey

Directions Mash the banana and beat in the eggs

Add the cinnamon and chia seeds and mix thoroughly

Pour the batter into a preheated pancake pan and cook for 3-4 minutes on each side

Wash and chop (if necessary) the berries

Sprinkle berries and some honey over the finished pancake and enjoy!

Exercise Corner………Sumo Squat The sumo squat is a variation on the regular squat. Both will work your glutes (bum), quadriceps (front of thighs), hamstrings (backs of thighs), hip flexors and calves. However, the sumo squat places more emphasis on the inner thighs and glutes – perfect if this is one of your problem areas!

How to perform:

Stand with your feet in a wide stance (wider than hip width)

Turn your toes out and lower yourself down by bending your knees

Rise back up steadily and repeat

The wider you place your feet apart, the more emphasis you will place on your inner thighs and glutes

Variations & progressions:

Use a dumbbell or weight in front of your chest

Use a barbell over the shoulders

Slow the movement down

Perform the same movement with an explosive jump in between