Healthy and balanced approach to nutrition, exercise and stress management are the three pillars supporting a strong and healthy physique. Improved health, fat loss and muscle gain depend on the right balance between these three factors.
You can access a number of useful topic on nutrition by reading out Health and Fitness 101 articles.
Nutrition support is offered to all our Personal Training clients. If you require a stand alone nutrition consultation get in touch by emailing to [info @ epochfitness.co.uk].
A one to one consultation is suitable for those who are looking to optimise their nutrition and help with their health, body fat and muscle mass goals.
WHAT IS IT?
We will teach you how to maximise fat burning while maintaining a healthy food intake. How to maximise your strength gains without overspending on sports supplements. The most practical tips of fueling your body for training and recovery. How to keep satiated during evening times without overeating.
HOW DOES IT WORK?
2 x 1.5 hour sessions
a. The initial consultation is used to profile your current nutrition pattern, training, physical activity and lifestyle habits.
b. You will be prescribed a nutrition plan based on your body type, history of training and personal goals to follow for a period of 4 weeks.
c. You will be prescribed a short metabolic training workout (HIIT) for you to follow at home/work/gym for a period of four weeks. You will do these exercises during this initial consultation. This will be supported by exercise videos that you can follow as well as regular contact with the trainer.
d. During the second consultation you will be debriefed, your nutrition plan adjusted if necessary and the next workout prescribed.
You may opt for regular consultations to help you reach your goals faster or to gain confidence to continue on your own. The second phase lasts 3 months. You will be guided with monthly meetings that involve body composition analyses and progress tracking.
Whether you are a fitness fanatic or working on developing your optimum health, proper nutrition is a vital ingredient to achieving your goals. Knowing the best way to fuel the body is one of the most useful skills you can learn in order to maximise your training potential and improve your health. Our nutrition support will maximise the results of your conditioning regime and you will come out of it more knowledgeable in many aspects of health and nutrition.
Read the following to get a better idea of the role nutrition plays in your lifestyle, why you need to be a little more vigilant in your nutrition choices and how these choices affect the quality of your life and overall wellbeing.
Where you are now.
Like most individuals you are likely to fit into one if not all of the following five categories. In the past year you will have made serious attempts to:
- Lose excess body fat and maintain healthy weight.
- Improve your physical wellbeing.
- Get toned and lean without jeopardising your health.
- Maximise your training results.
- Elevate your daily energy.
- Achieve a healthy lifestyle.
- Lack of time due to work/family/lifestyle commitment
- Lack of motivation resulting from current health issues, work/social stresses, nutrition intake, inability to establish a regular workout regime
- Lack of health/fitness/wellbeing related knowledge
The following tips will get you on your way to achieving a healthy, lean and athletic physique.
The set of following rules will apply to everyone and will make sure that nutrition does not stand in the way of your success. For a tailored program or a consultation on sports specific and performance nutrition email firstname.lastname@example.org.
1. Meal frequency
You must eat between 3 and 5 meals a day. If your day calls for 5 smaller meals then NO OTHER FOOD needs to pass your lips between meals. Snacking should not be something you need. If you feel hungry between your 5 meals then you must eat a little more of the right thing next time you eat. If you eat 3 times, your meals will be larger and the period between meals longer. In this situation plan a snack time as you would your lunch time or dinner. Have a piece of fruit or a yogurt or whatever else you prefer to get you through.
There is absolutely no physiological need for you to keep picking on food through out the day, a habit people develop when they are told to keep snacks nearby just in case. SO if you need to snack, stop what you are doing, eat and get on with work or life. Day to day food is a means to give you energy to get on with it and not something to keep you distracted.
It is actually OK to feel hungry for a little while – at least in this country, where food is plentiful and you are never far from something to graze on. Unless you suffer from a metabolic condition you are unlikely to experience any adverse effects. In fact for those aiming to loose weight, that feeling of hunger should be an indication that the body is finally in a calorie deficit.
Minimising salt in your diet will drastically reduce the risk of heart problems together with a rainbow of other serious health failures. For the aesthetically minded, eating less salt will also make you look lean and toned (that first thing in the morning look!) instead of unnecessarily bloated with an added feeling of nausea.
Aim to eat depending on your schedule. Learn to anticipate your day. This is what happens in the world of sport every single day. You must plan in anticipation of your workout or a busy day at work, or a lazy day at home, or a night out on the town. Often this is done subconsciously however a little more awareness of how your day is panning out should allow you to tailor your nutrition and manage both your hunger and energy levels. If you need more help email email@example.com
6. Varied, balanced and natural
Balanced nutrition is vital in order for your body to function properly. Though you will vary your daily food intake it should primarily come from whole, unprocessed foods. Each meal will consist of complex, unprocessed Carbohydrates, Proteins and Fats. These will come from the most natural, unprocessed food sources available to you and as such will include a full array of vitamins and minerals that your body needs.
7. Multivitamins vs real food
Lack of nutritional deficiencies mean that the majority of the population in the UK should be able to attain all their vitamin and mineral requirements from their diet. Little actual evidence exists to suggest that multivitamins are more effective or bio-available than food alone. Fresh vegetables and fruits should be eaten in amounts to provide 5 portions a day in order to fulfill the necessary requirement. (Actually its 9 a day but since 2.2 a day is UK average government officials decided not to overburden the population with such an unmanageable target.)
8. It’s not just about the calories.
The old way of thinking that in order to lose fat weight you need to expend more energy than you take in has lost it’s weight in light of solid scientific evidence. What matters more than the quantity of food you eat is its quality. Processed, refined food ruins your chances of losing weigh because of the way it effects your fat storing hormones such as insulin. Eating less, exercising more or doing a bit of both will work only once your food choices help to stabilise such hormones.
9. Individualised approach
Make sure that your nutrition choices are informed. Your nutrition should be specific to you. Diet and nutrition books are great sources of information however they can be extremely inaccurate due to the huge individual variability in day to day activity levels, work pattern, culture, environment, metabolism, food preference etc. While learning the facts it is also important to adapt them to your situation. Determining how to best feed your body will be the most invaluable skill you learn and this can be done
In short your food choices must be based on a combination of science, personal preference and awareness of what is healthy. As opposed to be guided by one particular book. It must be easy and practical while being balanced, varied and delicious; appropriate to your lifestyle, and easy to fit into your day.