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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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:
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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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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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REAL STRENGTH NUTRITION: WEEK 5

REAL STRENGTH NUTRITION: WEEK 5

Jenna

9th November 2018

You’ve hit week 5! 

To optimise your training and help you recover from workouts more quickly, it’s important that you fuel your body with micronutrients!

1. Calcium

We often think of teeth and bones when it comes to calcium but it also serves to help your muscles contract. High quality dairy such as yoghurts, cheese and milk will naturally be rich in calcium but for those leading a dairy-free lifestyle, try to eat green, leafy veg, nuts and fortified vegan milks.

Remember to eat these alongside a good source of Vitamin D (see last week’s blog) — as it will help the body to absorb calcium.

2. Biotin (Vitamin B7)

This nutrient is essential for converting your macros (carbs, proteins and fats) into glucose. And it’s precisely glucose which will help to fuel you during classes. Luckily, biotin is found in many sources so you won’t have to look far to find it. From dairy, nuts, cereals, egg yolks, sardines and soya products.

3. Iron

Iron helps transport oxygen around the body. When your muscles are active, they’ll require more oxygen than usual. If you’re on a plant-based diet make sure you’re eating plenty of green leafy veg, nuts, seeds, beans, quinoa and oats. Combine those with sources of Vitamin C, such as fruits and vegetables to maximise impact. Animal sources include red meat and fish.

4. Selenium

This micronutrient helps to remove free radicals — aka the unwanted chemical compounds that we touched on in week 1— which naturally occur as a result of exercise. You’ll find selenium in Brazil nuts, oysters, garlic, liver and fish.

MEAL PLAN

Breakfast: Smoothie: handful of oats, 2 tbsp Greek yoghurt, 1/2 a banana, 1 tsp cinnamon, 1 tbsp peanut butter topped up with milk or dairy free alternative.

Mid-morning snack: Small handful of Brazil nuts

Lunch: Spinach and Halloumi salad – we recommend adding some lentils to this too!

Afternoon snack: A thin spread of hummus on oat cakes.

Dinner: Easy Lamb Hotpot – perfect for a quick work-night dinner.

Enjoy and keep up  the hard work! See you next week.

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