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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"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.

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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 4

MOVEMENT MASTER NUTRITION: WEEK 4

Jenna

2nd November 2018

Welcome to week 4.

Hopefully by now you’re noticing improvements in your flexibility. You may also be noticing some niggles, so let’s chat inflammation. We touched on this in week 1, but this week we will go a bit deeper.

Inflammation occurs as a result of a build up of little chemical compounds called ‘reactive oxygen species’. To some degree they are natural and normal, so no need to worry. They occur as a result of many things including exercise, and are a by-product of digestion, pollution, smoking etc.

Inflammation is a defence response. It causes a reaction which generates heat, redness, swelling and sometimes pain. Inflammation can be acute (short lived) in response to a wound or damaged tissues, but it can also be chronic (long-term). Chronic inflammation can be very painful and is the cause of diseases such as asthma, arthritis and Crohn’s disease. But let’s not get too hung up on chronic inflammation.

By addressing acute inflammation, we can improve flexibility. Inflammation happens naturally in response to over stretching and pushing your body to new limits. We want to support the body to recover and progress — and we can do this with an anti-inflammatory diet.

MOVEMENT MASTER NUTRITION: WEEK 4 Reducing InflammationCoenzyme Q10 (aka CoQ10)

This isn’t a nutrient we hear about often, but that doesn’t mean it’s not important. CoQ10 is an antioxidant that our body makes itself. Research suggests that higher levels of CoQ10 are linked with lower levels of inflammation. This isn’t a reason to go supplementing just yet, but we do suggest you support the demands of your classes with foods rich in CoQ10. These foods include organ meats, oily fish, spinach, cauliflower, broccoli and legumes such as beans, peas and peanuts.

Flavonoids

You may have read about flavonoids lately as they have started to gain more attention. Essentially, they’re compounds found naturally in plants. They have very high antioxidant capacity and have been shown to lower inflammatory cytokines (these are other chemical markers of inflammation). There has been some research to show that flavonoids can help to reduce acute inflammation and can have particularly beneficial effects on IBD (irritable bowel disease). Because fruits and veg are such good sources, we recommend trying to eat at least 5 portions a day. Start by adding one portion to what you’re currently eating. Then add one more, and one more, until you hit those 5 portions. Once you’re comfortable you can work on upping it to 7-10 portions.

Polyphenols

These too have taken the stage recently and for good reason. Polyphenols are natural compounds found mainly in plants, and help get rid of the reactive oxygen species (the little compounds that cause inflammation) by making them more stable. Foods rich in polyphenols include: flaxseeds, dark chocolate, berries, spinach, green tea and red wine (all in moderation of course!)

Omega-3 and spices

We already touched on this in week 1, but as a reminder you should try to get in 2 portions of oily fish a week to boost your omega-3 intake and help reduce inflammation. Even better if you season it with a range of spices.

Some anti-inflammatory recipe inspiration: We recommend chicken liver and chorizo salad and this apple and linseed porridge for an easy, delicious and warming winter brekkie.

More next week!

Sources

Zhai, J., Bo, Y., Lu, Y., Liu, C., & Zhang, L. (2017). Effects of coenzyme Q10 on markers of inflammation: a systematic review and meta-analysis. PloS one12(1), e0170172.

Vezza, T., Rodríguez-Nogales, A., Algieri, F., Utrilla, M. P., Rodriguez-Cabezas, M. E., & Galvez, J. (2016). Flavonoids in inflammatory bowel disease: a review. Nutrients8(4), 211.

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