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.

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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REAL STRENGTH NUTRITION: WEEK 1

REAL STRENGTH NUTRITION: WEEK 1

Jenna

11th October 2018

Welcome to week 1 of Real Strength!

This week, we focus on the basics to lay the foundations for a healthier you.

When it comes to building muscle, there’s a common misconception that you need to eat less in order to get lean and build muscle. This isn’t exactly true but eating well can help support the demands of your classes.

Just a heads up that your nutrition demands will change slightly as the weeks go on. You might notice your stomach rumbling a bit more, as you’re using more energy. That’s totally normal. Be sure to feed it (with the right stuff of course).

Focus on whole foods

Your first task is to base your meals around whole foods. Nutrients found in whole foods are better absorbed and utilised than highly processed foods. So we suggest you jog past the ready meals and think fresh fruits, vegetables, nuts, seeds, meat, fish, eggs, whole-grains and good quality dairy products.

Hit your 5-a-day

Strength classes can generate extra stress on your body (don’t worry, you need this to progress!) and release higher numbers of chemical compounds called free radicals. We can help the body to remove these free radicals with antioxidants found in fruits and veggies. Just add an extra portion of veg to every meal this week.

Reduce the sweet stuff

You’re probably aware by now these classes are physically demanding, so make sure you’re looking after yourself. Unfortunately eating lots of sugar may prevent you from progressing. Essentially, sugar is empty calories meaning it doesn’t contain any nutritional benefits and can even stimulate your appetite.

However, you can still get your sweet chocolate fix with some extra nutrition with this delicious chocolate-orange energy ball recipe by BBC Good Food.

It’s these super simple and easy swaps that can really help you to achieve your goals.

This one day meal plan will give you some ideas to kick start your gains.

— Breakfast: 2 poached eggs on rye toast with a side of spinach and tomatoes

— Mid-morning snack (if you’re hungry): an apple

— Lunch: Wholemeal wrap with reduced fat hummus, chicken breast, peppers, cucumber and 1/4-1/2 an avocado

— Afternoon snack: 1 chocolate orange energy ball or Greek yoghurt with berries, cinnamon and a sprinkle of mixed seeds

— Dinner: Lemon and dill baked cod served with roasted broccoli, cauliflower and a side of brown rice.

— Dessert: Mixed berries and a herbal tea

Kick start the Real Strength plan with these nutrition guidelines to pave the way for success!

More nutrition advice for gaining strength next week!

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