Health & Nutrition

Fitness Rush Nutrition Plans

Fitness Rush Health, Wellbeing & Nutrition

Your food choices each day affect your health — how you feel today, tomorrow, and in the future. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

Physical activity does not have to be vigorous and everyone and anyone from young children and teenagers through to pregnant women and the elderly can incorporate at least some form of exercise into their daily routine. Whether you are just trying to get started at incorporating exercise into your lifestyle, or you are a body builder or a professional athlete, nutrition and hydration play a key role in physical activity and training, providing you with the fuel you need in order to carry out the exercise.

Energy and Nutrients:

Energy is measured in calories, a word that we should all be very familiar with as it is how our intake of food is calculated. On average a man needs around 2,500 calories a day to maintain his weight, and for women this figure is slightly lower at around 2,000 calories per day. These amounts are just approximates and can vary depending on a person’s age, level of physical activity and a combination of additional factors.


The calories we do consume must provide a good energy and nutrient balance and ideally the average day-to-day diet should include the following nutrients:

  • Carbohydrates – these are our key energy source. 
  • Fats – Healthy fats and oils play a critical role in the function of many parts of the body.
  • Minerals – inorganic elements which occur in the body.
  • Proteins – needed for the growth and repair of muscles and body tissue.
  • Roughage – the fibrous indigestible portion of our diet which is needed for a healthy digestive system.
  • Vitamins – water soluble and fat soluble vitamins are important in many of the body’s chemical processes.
  • Water – carries other nutrients around the body and is required for normal body functioning.

Implementing these into your diet:

Eat Good Fats!

Such as olive oil, nuts, avocado with every meal. Fat isn’t the enemy. Our body uses the fats we consume and create from other nutrients to provide energy for most of our bodies functions.

Eat Little and Often!

Eating every 2 – 3 hours regulates your blood sugar, appetite and mood. 5-6 smaller meals a day means you are less likely to crave and gorge on high calorie foods later in the day.

It’s all about balance!

Eat sensibly for 6 days of the week. Then plan and enjoy a moderate blow out day as a reward, no food is out of bounds, eat and drink what you like. This will help you stay both focused and motivated.

Water!

Fat cannot be utilized by the body unless you are hydrated. Aim to drink at least 2 liters of water a day. Drink two glasses of water before meals. If you are feeling thirsty you are already dehydrated. Take a small bottle of water with you wherever you go.

Eat slowly and enjoy your food!

After you have finished eating it still takes about 20mins for your stomach to register its level of satisfaction. Try and chew your food 20 times before swallowing, because elements in your saliva aid the digestive process.

Eat good quality foods!

Avoid hydrogenated fats or trans fats. Some well-known supermarkets have eliminated them from their food ranges. Eat organic when possible and avoid poor quality fast food or ready meals; they are often full of fat, salt and sugar.

Fresh fruit and vegetables!

Eat 5 fruit or vegetable portions a day; most are low in calorie and fat options. They are packed with good vitamins and minerals. With your evening meal have 1/3 plate lean protein, and the rest fill with a variety of vegetables.

Eating out!

Choose the protein part of your meal first, for example fish or chicken, steak. Then swap the high sugar/fat carbs such as chips, potatoes, creamed pasta for extra vegetables. Avoid eating the bread basket and share a dessert.

Alcohol!

It’s high in calories and low in nourishment. Stimulates your appetite, is burned off before fat and reduces your metabolism for the next 24 hours. Good options such as red wine (75-100cals 115m glass). Drink in moderation.


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BE BETTER THAN YOU WERE YESTERDAY! "

- Liam Rushmer -