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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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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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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SUPER FIIT NUTRITION: WEEK 2

SUPER FIIT NUTRITION: WEEK 2

Jenna

19th October 2018

Welcome to week 2 of your plan!

How are you feeling? Energised? Exhausted? Well the good news is, if you’re feeling tired, that getting more rest should be part of your training plan. This week, we’re focusing on sleep. 

There’s been a lot of attention recently on how sleep affects our mental health, wellbeing and energy. But despite this, we live in a culture of skimping on sleep to fit everything in.  However, by not allowing the body rest properly, we may be hindering our chances of clocking up more Fiit Points!

Sleep and fitness

Performance – Science has shown a strong link between sleep and physical performance. Studies have revealed people who sleep less than 6 hours a night have lower physical activity levels the following day. They also found 10% better sleep quality was associated with an increase in physical activity levels by 5.4%. So sleep and exercise are mutually beneficial.

Exhaustion – Despite what people say, only around 10% of the population can actually function on less than 6-8 hours a night. Chronic sleep deprivation can leave you feeling fatigued, and in response your body attempts to conserve your energy — which can hinder your chances of smashing PBs!

Immunity – Increasing exercise adds stress on the body, which is fine as long as we rest properly. However if you combine this with poor sleep, your immune system can find it hard to keep up, leaving you more susceptible to any colds and bugs going around.

Weight – Poor sleep has been linked with weight gain, and spikes and crashes in blood sugar. It’s also been shown to increase the hunger hormone Grhelin. The good thing is, once you’re aware of this, you can make sure you’re always equipped with healthy snacks to prevent those sugar cravings.

matcha latte

Eating for good zzzs

1. Avoid caffeine after 2pm. Sorry (not what you wanted to hear). Because caffeine has a half life of 6 hours, by 10pm half of your 4pm coffee will still be in your blood. Try sipping herbal teas such as Chamomile, and fruit teas after 2pm instead.

2. Eat a tryptophan rich dinner. Tryptophan is an amino acid (a building block of protein) and it helps to produce the “happy hormone” serotonin, and the “sleep hormone” aka melatonin. Eating a dinner high in tryptophan can help you produce serotonin and melatonin meaning you’ll fall asleep faster. Think turkey, chickpeas, buckwheat, fish, eggs, oats, dates and yoghurt. We recommend a turkey ramen.

3. Load up on fibre. 90% of melatonin is produced and absorbed in the gut, so it makes sense to look after your gut bacteria so it can do its job effectively. Think legumes, beans, fruits, vegetables, nuts and seeds.

Improving the quality and quantity of sleep is going to help you power through this 6 week plan. So let’s go for those 8 hours a night this week. Let us know how you get on! 

 

References
Kline, C. E. (2014). The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement. American journal of lifestyle medicine, 8(6), 375-379.
Fullagar, H. H., Skorski, S., Duffield, R., Hammes, D., Coutts, A. J., & Meyer, T. (2015). Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports medicine, 45(2), 161-186.

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