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  • Importance of Protein

    man with arms crossedAnna Langridge from 1FitLife interviews Barney Linssen from The Nutrition Coaching Company with one of our reader questions: How important is protein for our body and how does it benefit us?

    The role of dietary protein in building muscle is fairly well understood, but what about if that’s not your goal, how important is protein intake for those looking to lose weight? To support their exercise, or simply to optimise health?

    Our bodies are made up of hundreds of thousands of proteins, which play a variety of complex roles from hormonal function to fighting off illness (antibodies are proteins produced by our immune system). Dietary protein is an essential nutrient for all of us, but how much is optimal for YOU depends on a number of factors, including your activity level and your goals.

    In this short article, Barney provides some actionable guidelines to optimise your protein intake (relative to your bodyweight to allow for individualisation), while breaking down some common misconceptions.

    For healthy adults, not seeking any change in body weight
    Aim for 1-1.2 grams of protein per kilogram bodyweight, per day. So for a 70kg adult (approx 11st) – 70-84g of protein per day.

    For fat loss
    The aim of a diet is to intentionally create a negative energy balance (where you burn more energy than you consume), this enables weight loss by forcing our body to break down tissue to release stored energy. High protein diets have been shown to better preserve lean tissue and increase the proportion of weight lost from body fat – very beneficial from a body composition perspective! An added bonus is protein is both the most satiating (filling) macronutrient, and has the greatest Thermic Effect (amount of calories our body burns digesting food).

    For muscle gain
    Without sufficient resistance (weights) training, all the protein in the world won’t lead to meaningful muscle gain. To support this with your nutrition you need both enough energy (calories) and adequate protein to provide the building blocks for this new tissue.

    Both fat loss and muscle gain require increased dietary protein:
    Aim for 1.6-2g per kg bodyweight, per day. So for a 70kg adult – 112-140g of protein per day.

    To find out more about Barney or to book a private consultation contact him at barney@nutritioncoachingco.com

    Nutrition tips for those that are getting more active…

    Dorset Living March ArticleAnna Langridge from 1FitLife interviews Barney Linssen from The Nutrition Coaching Company to find out what to eat to compliment your exercise routine and feel your best:

    With gyms closed, the one silver lining of lockdown has been the amount of people getting outdoors for their fitness fix! If you’ve recently increased your activity levels and are struggling with what to eat and when, here are some quick wins that suit any level of fitness.

    When it comes to nutrition, diet trends come and go.

    Successful nutrition plans focus on the key principles of a nutritious diet while allowing individual flexibility in food choices.

    At most meal-times, focus on building your plate around:
    A lean source of protein – fish, poultry, tofu
    1-2 handfuls of colourful veggies
    Complex carbohydrates – wholegrains such as bread/rice, potatoes
    Some dietary fats, especially from plant sources eg nuts/seeds/avocado/olive oil

    Before training
    Aim to have your last meal 1.5-3hrs before exercise, prioritising a source of carbohydrates and some water. Carbs are your bodies preferred fuel source for moderate-high intensity exercise as they can be converted to fuel for your working muscles much quicker than dietary fats, enabling you to train harder!

    After training
    The 3 R’s!

    Rehydrate – replacing lost fluids, aim to drink 500ml-1L water
    Refuel – carbohydrates to refill the fuel tank
    Repair – protein to aid tissue repair and growth

    Example meals after training:
    (morning)
    Overnight oats:
    Oats, fruit of choice, low fat yoghurt or semi-skimmed milk
    Chicken sausage bagel:
    Chicken sausages are an excellent high protein/low fat swap for pork sausages in the morning ( eg: Heck chicken Italia), with sliced tomato and a little of your sauce of choice
    (pm/evening)
    Chicken/salmon stir fry with egg noodles and mixed vegetables
    Grilled chicken with rice and vegetables
    Spaghetti Bolognese made with lean beef/other mince and a side salad

    To find out more about Barney or to book a private consultation contact him at barney@nutritioncoachingco.com

    Home Fitness

    feburary fitness articleAnna Langridge from 1FitLife helps you get ‘fitness ready’ for spring by creating a home workout space for when you don’t have time, or don’t fancy going to the gym.

    Home fitness equipment suppliers experienced significant growth at the end of 2020 during lockdowns. Many people were trying to keep themselves active and purchase fitness equipment to spice up their workouts.. Demand significantly outweighed supply. Luckily, stock levels are now getting back to normal.

    Everyone loves a fitness gadget but space in our homes is at a premium, so what’s the best fitness equipment available for the home market but still compact enough to store tidily away after use?

    We’ve tested various pieces of equipment on the market and a selection in different price brackets:

    Kettlebells and Dumbbells
    A functional and versatile piece of equipment that can work every muscle in the body. Make sure you execute the movements correctly by using a certified online trainer.
    RRP: £8-£60 depending on weight and quality.

    W8 Gym
    The Dorset based creators of this product worked in partnership with Fleur East to launch this versatile product. The W8 Gym has 10KGS of removable Dumbbells (2x 2.5KG Black, 2x 1.5KG Grey, 2x 1KG Coloured). It all packs away in a neat box too!
    RRP £159.99

    Fitbench ONE
    The Fitbench ONE has a bench top which elevates to eight positions for exercise versatility and doubles as a plyobox. The ONE features three wheels with 360-degree movement and locking feet. The product includes plenty to keep your workouts varied::
    Two vinyl and chrome kettlebell – 18 & 30 lb
    One slam ball – 15 lb
    Three sets of FITBANDS
    One 2-sided workout poster
    Six sets of rubber-hexagon dumbbells – 5, 10, 15, 20, 25, 30 lb
    A little pricey but a home gym in one and great quality.
    RRP £3594.00

    So whatever your budget there’s something out there for you, so clear a space and get summer body ready!

    Healthy Moves

    january dorset living article pictureAnna Langridge from 1FitLife shakes up the myth about resolutions and provides some suggestions on how to put a different spin on it this year.

    Wow, what a year 2020 has been and most of us will be more than ready to move on to a brighter, happier, more independent 2021.  At this time of year many of us are planning what changes we’d like to make in January and beyond, but why not try something different this year?

    The three main resolutions that people tend to focus on in the new year are losing weight, cutting out alcohol and doing more exercise.  These are all great but once the pressure is on to succeed most people find themselves falling off the wagon very quickly.  If you look at your overall wellbeing these factors tend to come naturally.  Here are my suggestions for achievable and easy to maintain resolutions that will have you feeling more energised, happy and healthy in 2021:

    Take time for yourself – we rush about all week going to work, looking after children or family, cooking, cleaning but very few of us take time for ourselves and spend a few hours of the week doing something that we enjoy.

    Work on your quality of sleep – stress, poor bedtime routines, alcohol and late nights all have a negative impact on the quality and duration of your sleep.  Try and get into good habits and you will find your mental health, energy levels and physical health naturally improves.

    Plan your next holiday – having things to look forward to help us maintain a positive mindset.  It doesn’t have to be expensive but try and book at least a weekend away somewhere that you can relax and enjoy the environment.

    Think positive – every time something goes wrong during the week or you feel down, try and talk yourself into a positive mindset.  If you struggle with your mental health and aren’t receiving help then maybe it’s time to make that change and not stand alone. It’s a hard step to make but one that can be life-changing.

    Drink more water – Hunger can be the same feeling as thirst, so before every meal and throughout the day try and sip more water.  Water is great for our health and also has beauty benefits.

    Make cooking social – It can be very tiresome having to come home after a hard day and cook yet another meal.  Get family or friends over to cook with you to make it a fun event rather than a chore and try new simple healthy recipes to liven up your plate.

    Read a book more often – losing yourself in a novel or stimulating your brain through educational literature can be a great way to reduce stress and relax.  

    Get up early and embrace the day – it’s so easy in the winter months to lounge in bed until late and then rush to get ready.  Try and get up earlier and take a walk or run before you start your day.  You’ll feel invigorated and more energised.

    Switch off your phone – This is so very important for sleep quality and positive mental health.  Picking up messages from work late at night, lazy scrolling and the light from the screen can significantly impact your sleep.  Make a new rule for yourself regarding a phone cut off time and try and stick to it.  You’ll be surprised how it’s become such a time-waster.

    Regular time with friends who make you laugh – we all have different groups of friends and they all have a different impact on us when we see them.  Make a monthly diary date with your group of friends who make you giggle and fill your soul with happiness.  They are the best medicine in the world.

    Like who you are – stop judging yourself, stop overthinking things and be more accepting of who you are.  Nobody is perfect and if they were they’d be boring! So focus on your good qualities, love yourself and stand proud of who you are.  

    Happy, healthy 2021 everyone!

     

    No Excuses

    girl running in magazine articleAnna Langridge from 1FitLife and Wellbody Health & Fitness introduces ‘No Excuses December’.  Dust off the trainers and put a spring back in your step!

    We’re in winter and the holiday season is upon us.  It’s cold, dark and potentially wet outside and we are naturally  becoming more tempted by sweet treats, hot sugary drinks and high fat comfort foods.  We sit on the sofa and the motivation to exercise depletes.  How do we motivate ourselves to get up on a dark morning and pound the pavements or do an exercise video?  

    How do we stop this slippery slope and still feel great in our clothes? Everyone has different likes and dislikes regarding exercise and nutrition.  It’s essential to find things you personally enjoy doing and eating so that you can stay motivated and on track.  Here’ some ideas to help bring some fun back into your healthy lifestyle:

    Find a training partner and walk, run or cycle together 3 mornings or evenings a week.  It’s free and great for cardiovascular health!

    Do some mind/body workouts during the evening when you are normally tempted to eat sugary snacks.  It will help refocus your mind and is great for your mental health.  Go online and search for yoga, pilates or meditation classes. There are 1000s of workouts available.

    Introduce some weight training.  Purchase a set of dumbbells and find an online video if the gyms aren’t open.  Strength training can help you manage or lose weight, it increases your metabolism to help you burn more calories and helps stabilise your body.

    Stock up on foods with lots of different colours.  The more colourful your plate the healthier it tends to be and it usually tastes better.  Go to the greengrocers and experiment with new fruit and vegetables, grill your protein where possible and create your own sauces and marinades so you know what they contain.

    Lastly, don’t be hard on yourself.  Every time you do something positive with your health and fitness, you are achieving a win. Don’t expect to climb mountains, just make that small change so it’s sustainable.  Wishing you all a very merry, happy, healthy Christmas!

    Wellbody November Get Healthy Fast

    Anna Langridge from Wellbody Health & Fitness and 1FitLife helps you find your present moment….

    Over the past 5 months I don’t think I’ve seen more people getting fit outdoors. Literally hundreds of people running, performing yoga on the beach, couples in the park working out together, I even saw an 80 year old man in full Bournemouth kit playing football with his grandson. Humans are naturally creative beings and we will always find a way to survive, but right now as we teater on another threat of another lockdown, I am worried about the health of our minds more than the health of our bodies.

    What we all have been experiencing and what we face over the next few years is totally unparalleled to anything most of us have gone through in our lifetime. On one hand life has been simplified, reducing our ability to socialise and having to work from home, whilst on the other hand it has been complicated through the amount of change we are all experiencing and the uncertainty this brings.

    So how should we deal with all of ths? I can only talk from my experience of how I have dealt with the last few months. For me, it has been important to live in the present moment and find a way to feel a sense of achievement each day, no matter how small. By living in the present moment I reduce my stress and anxieties whilst feeling more in control. To my mind, being present is to concentrate on what is happening at that point in time. No past or future, just the now.

    Yep, I know this is not easy and people are different, but the way I have done this is either read, cook, or listen to music concentrating on the lyrics of the song. I hope you have found your own ways? Maybe you’ve found a certain sport like golf or even a pastime like gardening? Whatever it is, make sure you are in tune to that moment and share it with us on our social pages at ………… its good to talk… even if it’s digitally.

    Look forward to hearing how you find your present moment.

    Wellbody October Get Healthy Fast

    Wellbody October Get Healthy Fast

    article in Dorset Living Magazine October 2020Anna Langridge from Wellbody Health & Fitness & 1FitLife explains how to train efficiently and effectively when you’re not time rich

    We’re heading into the winter season and it can be challenging to maintain your fitness with shorter amounts of daylight affecting your commitment to fitness and reduced energy levels. So what are the best ways to train effectively at this time of year?

    Compound exercises are a great way of training to maximise your time in the gym or when training at home. Compound exercises work multiple muscle groups at the same time. You can also do compound exercises that combine two exercises into one move to target even more muscles eg forward lunge with overhead press.

    It’s also really important to change up your workout routine every few weeks and add a new selection of exercises. This helps you work more muscle groups, stop you getting bored and ensures progress.

    Benefits

    Compound exercises aren’t just a more efficient use of your time. They also:
    Burn more calories
    Improving intramuscular coordination
    Help you gain more muscle mass
    Elevate your heart rate
    Improve strength

    Here’s some compound exercises for you to try, but don’t forget to do cardio too

    If you are doing them for the first time or are unsure about your technique then book an appointment with a fitness professional to avoid injury. These exercises are recommended for people without any medical conditions.

    Jumping jack – warm up cardio

    Forward lunge to with DB overhead press
    Equipment needed: set of dumbbells or filled water bottles.
    Muscles targeted: glutes, hamstrings, abs, hips, biceps
    Stand with feet hip-width apart, holding a dumbbell in each hand. Your arms should be extended down with your palms facing the body.
    Step forwards and lower hips and legs into a lunge position.
    Anchor your left foot into the ground and bring your right foot forward to return to standing.
    Perform an overhead press with both arms at the same time.
    Return right leg into lunge position, bringing arms back down and dumbbells parallel to the body.
    Repeat 8 to 10 reps on the right leg before switching to the left.
    Rest 30 seconds after completing the left side. Complete 2 to 3 sets.

    Weighted Squat

    Equipment needed: dumbbells, weight plate or water bottles
    Muscles targeted: quadriceps, glutes, and calves
    Start with feet slightly wider than hip-width, toes turned slightly out.
    Keep your chest up and out, engage your abdominals, and shift your weight back into your heels as you push your hip back.
    Lower yourself into a squat until your thighs are parallel or almost parallel to the floor. Your knees should remain aligned over your second toe.
    Keep your chest out and core tight as you push through your heels to stand back up to your starting position. Squeeze your glutes at the top.
    Perform 10 to 15 reps. Work up to 3 sets.

    Dumbbell woodchop
    Start standing with your feet shoulder-width apart and turned out slightly.
    Crouch until your thighs are parallel to the floor, keeping your back straight.
    Hold your dumbbell with both hands next to the outside of your right thigh.
    Twist your torso to the side and lift the weight up and across your body with straight arms. As you lift, stand up and turn your torso so you end up facing the dumbbell, which is above your left shoulder. You should be using your core muscles to control the movement.
    Return to the starting position, reversing the twist and bringing the weight down as if chopping wood. Don’t rush; it’s all about control.
    Aim for three sets of 10-15 reps a side.

    If you’re a healthy adult, try and do these exercises three to four days each week. Focus on multiple muscle groups each day. Wait at least 48 hours between strength training sessions to allow muscles to rest.
    You can also add cardio days to your weekly workout schedule to get your heart rate up, burn fat, and reduce calories. You can do cardio on the days you are resting from strength training.
    If you aren’t sure how to properly perform a compound exercise, ask a trainer or fitness professional at your gym. They can show you the right technique so you avoid injury. Before starting a new exercise routine, see your doctor. They can recommend a safe workout schedule for your fitness level.

    Wellbody September Eat Clean and Feel Lean Challenge

    Wellbody September Eat Clean
    and Feel Lean Challenge

    Summer is coming to an end, kids are going back to school and it’s time to create a new healthy eating routine to help you feel energised and well. Sign up your friends and family to join you with this challenge to ensure success!

    Tip 1: hydrate
    Drinking water before eating ANYTHING as this will help you hydrate and be more mindful of exactly how hungry you are!
    Tip 2: Goodbye sugars
    You’ll feel leaner and more energised by removing refined sugars from your diet. You can still enjoy the sweetness of fruits and vegetables but beware of your portion control.
    Tip 3: Add in vegetables
    Use vegetables as your snack. It’s an easy way to get more veg into your diet and they are super lean on calories. Try adding greens to smoothies, vegetables to your eggs or peas to your pasta.
    Tip 4: Work on your portions
    Palm sized piece of lean protein e.g. grilled chicken or fish, small portion of wholegrains or sweet potato and then fill up on vegetables or salad. Stop eating when you feel satisfied but not full!
    Tip 5: Go Meatless
    Cutting back on meat can help you save money, help your digestive tract and reduce your saturated fat intake.
    Tip 6: Choose whole grains
    Wholegrains are a great source of fiber and nutrients to keep your digestive tract healthy eg: whole grain pastas or brown rice..
    Tip 7: Make it from scratch
    A key part of eating clean is to limit the processed foods you are eating and to make foods you enjoy from scratch. Be organised and plan ahead.
    Tip 8: Use herbs & spices
    Herbs and spices are a great way to boost the flavor of your food without added salt, sugar or fat.
    Tip 9: Say goodbye to white bread
    Go with a wholegrain wrap, rye or pitta bread instead and limit it to 1 serving a day.
    Tip 10: Reduce alcohol intake
    By doing this you’ll be less likely to binge and crave sugary fatty foods.. Save your drinks for the weekend and limit your intake.

    Need more help to get started? Sign up to Wellbody’s The Big Shred 5 week plan at https://wellbodyfitness.co.uk/the-big-shred.html

    We are recruiting…

    We are recruiting

    job advertVisual Content Producer (3 Month FTC)
    (Videographer/Editor)

    18k – 20k Pro-rata, 30 days holiday Pro-rata.
    38 Hours a week, flexible working, plus benefits.
    Start date: 7th September 2020

    We are looking for a dynamic, creative, enthusiastic individual who has a love for fitness and wellness to join our team on a 3 Month Fixed Term Contract.

    The Company

    1FitLife is a fun, small fitness & wellness content creation company based in sunny Bournemouth, specialising in Video-On-Demand workouts. We provide everything from on-set and location production, fitness models, post-production as well as marketing and brand support to bring content alive.

    Here at 1FitLife, our purpose is to ‘breathe life into fitness and wellness brands’ through creating emotionally evolving content. Once a brand has new content, we don’t leave it there. We help maximise it’s effect, showcasing it through marketing channels and new technology platforms. Return on our clients investment is all-important to us.

    Our clients range from European Premium health club operators like David Lloyd Health Clubs and Total Fitness, to smaller but important digital fitness platforms like www.EXi.com and www.fitter-stock.com.

    The Job

    This role will be based in our Bournemouth office, an old Picture House built in 1911, converted into a professional motion and photographic studio called Pro Studio Hire.

    As the Visual Content Producer, you will be an important member of the team creating high-quality videography fitness workouts for our clients, namely David Lloyd Health Clubs and Fitter-Stock.com. Although this role is currently for a fixed term of 3 months, it is likely to be extended following review.

    The successful applicant will work closely with the Production Director and must be passionate about visual content creation, have good knowledge and experience of both videography and editing. This role may suit a hardworking graduate or someone who is looking to gain further vital experience to progress their career in this field.

    Specific Responsibilities Include

    Videography
    Working with the production team you will be involved in filming premium engaging fitness workouts for millions of people to participate in at home or in the gym around the world.
    Editing
    Editing footage to a high standard, ensuring clear, descriptive videos that are visually appealing, informative and help to generate customer engagement.
    Planning
    Planning location shoots in various locations, capturing high-quality footage that can be used to document the products and services
    Keeping up-to-date with current digital and content trends.
    Management of the Vimeo and YouTube channels for Fitter-Stock and 1FitLife.
    Management of the video content on Fitter-Stock.com
    Line management support
    Supporting the Production Director in the delivery of content on the website including sourcing information, updating product details, tagging, categorisation and best practice updates, as well as monthly promotional changes to online content to follow suit with running deals and promotions
    Develop and maintain a shared library of all image and video content
    Source multimedia content from partners and supplier
    Be available to attend strategy and or general business and team meetings as required.
    Anything else that may require support in content management and creation.

    The person

    Experience and ability in planning, developing, producing and editing effective video. Although stronger in editing with a desire to learn video production would be preferred.
    Attitude is everything. A fun, enthusiastic, positive individual who wants to learn and is happy being part of a small team creating amazing content for the fitness industry.
    Good understanding of video production and image hardware would be essential.
    Experienced in video editing software such as Premiere Pro is essential, with Final Cut or Davinci Resolve being desirable.
    Experience in using Adobe After Effects would also be desirable.
    Experience in producing slides for use in video using Photoshop, iMovie or similar
    An understanding of lighting, sound and photography would be desirable.
    An understanding of how to use Vimeo, YouTube and other social media platforms would be desirable.
    Someone who loves fitness and is a regular gym-goer or sport enthusiast.

    If you think you’ve got what it takes to help this fast-growing business achieve even greater success, apply today! Send us your CV to hello@1fitlife.com/, along with any example work you feel is relevant plus a covering letter explaining why you are a perfect for the job.

    Rehydration

    Rehydration

    Article about RehydrationAnna Langridge from Wellbody Health & Fitness and 1FitLife explains how hydration works and the importance of it when exercising and during hot weather.

    During the warmer summer months our bodies need more fluids to stay hydrated, but is it possible to maintain hydration by just drinking water? While water is the best way to hydrate, sometimes you need an extra boost. When you sweat, your body loses minerals, and adding these mineral electrolytes back into your body helps it hydrate more effectively.

    Symptoms of Dehydration

    If you have an electrolyte imbalance, you may experience some or all of these symptoms:

    muscle cramps, spasms, or twitching
    muscle weakness
    irregular or fast heartbeat
    headache
    extreme thirst
    numbness
    fatigue or lethargy
    confusion or disorientation
    change in blood pressure

    What are Electrolytes?

    Electrolytes are minerals that help regulate processes in your body. While most often thought about when it comes to hydration, they also help with your nervous system and muscle function.

    You’re probably familiar with many of the electrolytes, including:

    • Calcium
    • Chloride
    • Magnesium
    • Phosphate
    • Potassium
    • Sodium

    If you’re eating a healthy diet and staying hydrated, your electrolyte levels should be balanced. However, there are times that you will want to introduce more electrolytes into your body for example: when you get sick, specifically if it’s an illness that includes vomiting or diarrhoea or in times of high-intensity exercise or activity in the sun when you are sweating profusely.

    Foods Containing Electrolytes

    • Spinach
    • Celery
    • lettuce
    • kale
    • avocados
    • Broccoli
    • Butternut squash
    • potatoes
    • Beans & lentils
    • almonds
    • peanuts
    • soybeans
    • tofu
    • strawberries
    • watermelon
    • oranges
    • bananas
    • tomatoes
    • milk
    • buttermilk
    • yoghurt
    • fish, such as tuna
    • turkey
    • chicken
    • veal
    • raisins
    • olives

    There are also many sports drinks or electrolyte drinks that you can find at the supermarket. While these drinks may do their job, they can contain sugar, dyes, and other additives.

    Coconut water is probably the most simple electrolyte drink if you want a natural option. (make sure you choose an unsweetened version.) It naturally contains high levels of potassium as well as some sodium, calcium, and magnesium. However, it can be expensive, and some people dislike the taste.

    Making your homemade electrolyte drink or homemade sports drink is incredibly easy, and you’ll also know exactly what you’re putting into your body.

    Electrolyte Drink Recipe

    Hot base ingredient e.g. Large cup of sugar-free herbal tea, plain water, or coconut water
    Small pinch of Himalayan Pink Salt (contains small amounts of other electrolyte minerals, like calcium, potassium, and magnesium)
    ⅛ teaspoon Manuka Honey (optional)
    Fresh lemon or Lime juice.

    Just mix all the ingredients in the hot base ingredient until dissolved and drink when cooled.

     
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