6 WEEK CHALLENGE

Get summer ready in just 6 weeks. Follow weekly class plans and healthy recipes from our partners BBC Good Food. Whatever your level, get ready to turn up the heat!

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By using the Fiit.tv platform, you recognise that there is always an element of risk involved with any physical activity and your attendance at or participation in any Session is solely at your own risk. If at any time during a Session you feel discomfort or pain you should cease the exercise and seek medical assistance as required. Your participation in these Sessions are entirely voluntary and you may opt out at any given time, if you so wish.

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Fiit.tv and its affiliates do not exclude or limit in any way its liability for:
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FIIT HEALTH DISCLAIMER

"The Fiit.tv platform is designed to help you reach your health and fitness goals with access to a range of 'professional trainers and fitness programs. Information provided through the Fiit.tv platform does not purport to be and must not be taken as medical advice, therefore, before starting any exercise regime you should consider consulting your doctor, especially if you have any medical condition(s) or are taking medication, are pregnant or have any related concerns. If you have asthma, diabetes, a heart condition, growth condition or have experienced chest pains or dizziness in the last month, we strongly advise you NOT to participate in any of the live or video•on•demand classes, activities and any other products and/or services which are provided by third party trainers via the Filt.tv platform (the "Session(s)").

By using the Fiit.tv platform, you recognise that there is always an element of risk involved with any physical activity and your attendance at or participation in any Session is solely at your own risk. If at any time during a Session you feel discomfort or pain you should cease the exercise and seek medical assistance as required. Your participation in these Sessions are entirely voluntary and you may opt out at any given time, if you so wish.

You agree that Fiit.tv will not be liable to you and/or any third party for or in connection with:
a) losses not caused by our breach of these terms and conditions; or
b) any consequential or incidental losses which are a side effect of the main loss or damage and not reasonably foreseeable by us and you at the time of entering into these terms and conditions.

Fiit.tv and its affiliates do not exclude or limit in any way its liability for:
a) death or personal injury caused by our negligence or the negligence of our employees, agents or subcontractors;
b) fraud or fraudulent misrepresentation; and
c) breach of the terms implied by applicable consumer protection legislation in England and Wales (to the extent they cannot be excluded by law).

Fiit.tv cannot accept any liability for the actions of third party trainers or any breach by them of the terms of their service to you. Fiit.tv will not be liable for any injury, loss, claim, damage or any special, exemplary, punitive, indirect or consequential damages of any kind, which arises out of or is in any way connected with your attendance at or participation in any Session."

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MOVEMENT MASTER NUTRITION: WEEK 3

MOVEMENT MASTER NUTRITION: WEEK 3

Jenna

25th October 2018

Welcome to week 3!

This week, we’re going to explore protein — why it’s so important for our health and why we should eat it to help with exercise recovery.

Protein is a macronutrient meaning it’s one of the nutrients that we need in larger amounts than other nutrients.

We need it to support our muscle growth, development and repair. It’s also essential for the structures of basic tissues which form our skin, hair and nails and to produce chemicals in the body such as enzymes and hormones.

We often think about protein in relation to building muscle and gaining strength, and the classes in your Movement Master plan develop muscular strength and stability, as well as flexibility. Even after lower impact classes such as Pilates and yoga, your muscle fibres need protein to repair. 

How much is enough?

As a guideline, make sure you’re enjoying around 10-15g protein in the meals after your class, but don’t stress too much, as it’s easy to get quality protein into your diet. You don’t need load up on 20g protein shakes (unless it’s a convenience thing). The average person needs around 1g per kg body weight, so someone who weighs 70kgs will need 70g a day.

MOVEMENT MASTER NUTRITION: WEEK 3 - PROTEIN INTAKE

We recommend getting your protein from good quality animal products such as meat, fish, eggs and dairy, or plant sources such as whole grains, beans, lentils, nuts and seeds.

If you’re vegan/ on a plant-based diet, you may often hear that it’s hard to get enough protein — but the suggested one day meal plan below will show you how it’s done! 

Breakfast: Quinoa porridge (made with almond milk) and topped with berries = 13.2g protein

Snack: 30g roasted bean mix = 8g protein

Lunch: Hummus, roasted vegetable and falafel wrap = 15g protein

Snack: 1 serving peanut butter (15g) on 2 oat cakes or spread on an apple = 6.5g

Dinner: Mixed bean goulash served over cooked buckwheat = 27.6g per serving

Total protein intake: 70.3g

It really is as simple as that. Focus on whole, good quality foods and you shouldn’t have a problem hitting your protein needs. More next week!

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