ExcelPersonalTrainer.co.uk

 

Nutrition

On-line health & fitness programmes

 

Keep it simple

By following some basic rules, having a good nutrition intake should not be difficult.

  

*********

FREE

GIFT

Join in March or April & receive your

FREE

Fit Ball / Gym Ball

join now

*********

 

 

 

 

Self defence for children

click here

Design a table & complete it throughout the week, create your own but make sure it has the following headings:

DAYS OF THE WEEK - make sure its a 7 & not a 5 day week

TIMES - from when you normally get up in the morning to the latest you go to bed

COMMENT BOX - place a free section or an empty box at the end of each day & at the end of each week.  This is for your self analysis.  Remember, 'KEEP IT SIMPLE', using simple sentences or bullet points

CALCULATION BOX - Again at the end of each day & week leave a space.  In this box add the following sub-headings: Fruit & veg, Fluid, fish, fats & sugars.  At the end of each day add them & total it up at the end of the week.

EXAMPLE:

  6-9 9-12 12-3 3-6 6-9 9-midnight Comments Calculation
Mon cereal, semi-skimmed milk, no sugar, tea chicken sandwich with lettuce, apple & glass water chocolate bar, banana tea potatoes, sprouts, salmon 3 crackers Too much tea instead of water, good day overall Fruit & veg= 4, Fluids=4, Fish=1, Fats & Sugars=2
Tues                
Wed                
Thurs                
Fri                
Sat                
Sun                

week analysis:

Calculation total: Fruit & Veg=4, Fluids=4, Fish=1, Fats & sugars=2     

We are not CALORIE COUNTING, this puts pressure on us.  Using a simple table format lets you see at the end of each day what you are putting into your body, after a couple of weeks you can start to look at what you need to add or subtract from your intake.

FLUID - Look at our water page for a better understanding of fluid intake & the reality of drinking 2 litres everyday

COMMON SENSE - We all know that eating too many takeaway meals is bad for us especially without exercising.  So dont let your self get preassured into eating 5 portions of fruit or veg, drinking 2 litres of water, 2 to 3 servings of meats, poultry, seafood, 2 to 3 servings of dairy products, 6 to 11 servings of carbohydrates and as little sugary products as you can EVERYDAY!...its fine to have a day off.

PORTIONS - Eating larger portions expands the stomach, simply cutting down the size of each meal will help take the feeling of hunger away and therefore shrink the stomach and training it to depend on small amounts spread more often throughout the day.

Special Offer

New members

3 months

training

£18

click here

JOIN

NOW

-----------

Your own Personal Trainer for

12 MONTHS

£99

click here

This is just one example of the many different ways that your personal trainer will create eating plans & nutrition intake programmes for you.

All our programmes are designed specifically for the individual & tailored for their personal needs.

Get your very own on-line personal trainer NOW