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Services
Call Me: 077 4906 0000 or Book Online

"My mission is to better your life by offering you excellent training, advice & motivation." - Fatjon Dafku

I have put together some information to help any visitors understand a little more about Nutrition, and how it can help your performance in the gym or in sport. Nutrition is a fundamental part of a healthy lifestyle.

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

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 a women this figure is slightly lower at around 2,000 calories per day. These amounts are just approximates and can vary depending on a persons age, level of physical activity and a combination of additional factors.

Often when individuals are trying to maintain a healthy weight they can become focused on monitoring their calorie consumption, but it is important to remember that eating a healthy and balanced diet, staying physically active, and balancing the amount of calories eaten with the amount of calories burned is also important.

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, Fats, Minerals, Proteins, Roughage, Vitamins & Water.

Energy requirements for Exercise

If you are doing a lot of exercise or training each day then it goes without saying that your body will need more energy than it would if you were doing nothing. When you exercise the body must begin producing energy at a much faster rate than when it is resting. The heart will beat faster in order to pump blood more rapidly around the body, the lungs work harder, and your muscles will begin to contract.

All of this will use up your stored energy at a faster rate than normal, and for this reason, individuals such as athletes who are not trying to lose weight will need to consume extra food each day so that what they eat and what they burn remains in balance.

Many nutrition experts recommend that you wait between one and four hours after you have eaten a meal or snack until you exercise, as this gives the body time to digest the food. Obviously the more you eat the longer the digestion process will take to set in, meaning snacks will not require a great deal of time to begin digesting where as a three course meal will take much longer.

If you are interested in tailoring your nutrition to help you to maximise your training potential then feel free to contact me to discuss your needs.

Supplements

Supplements are used by athletes, bodybuilders and sports men and women to boost their strength, performance and recovery, and are available in numerous different forms ranging from multivitamins and minerals through to protein, creatine and various other ‘ergogenic’ aids which are intended to enhance performance. Before individuals opt to take any form of supplement they should ensure their diet is healthy, balanced and suits their sport. Those who do decide to proceed and begin taking a supplement should always consult an accredited sports dietician or a registered nutritionist who specialises in sports nutrition beforehand, as they will be able to assess your suitability for a particular supplement. Common sports supplements include the following:

Creatine - Simply explained Creatine is a high-energy compound which helps to store and provide energy. Creatine is produced within the body, occurs naturally in fish and meat and can also be taken in supplement form.

Whey Protein - Whey protein is a natural protein present in milk, containing very little fat, carbohydrate or lactose. Whey is what is known as a naturally complete protein, meaning that it is made up of all of the essential amino acids which are needed in the average daily diet.

Energy Drinks - Staying well hydrated during exercise and training is extremely important, and even a small amount of dehydration could be detrimental to performance levels. Drinking water is a good way of keeping yourself hydrated during exercise periods, and some individuals also opt for energy drinks, particularly those who undertake endurance events such as long distance running.

Nutrients

Carbohydrates - There are two key forms of carbohydrates; starchy or complex, and simple sugars. Simple sugars are carbohydrates which are found in refined sugars and provide a sweet taste.

Simple sugars are naturally found in milk products, fruit and vegetables but can also be added to foods using white sugar, brown sugar, honey, molasses and maple syrup etc.

Though all of the sugars which we eat (whether they occur naturally or are added) are used by the body in the same way, it is better to get your simple sugars from foods in which they occur naturally as these foods also contain fibre and important nutrients.

Fats - Fat is an essential component of any diet as it helps the body to absorb nutrients as well as being a great source of energy which provides the body with essential fatty acids that it is unable to manufacture independently.

However, though fats are important we should attempt to monitor how much of them we are eating, as large amounts could lead to excess weight gain and could subsequently result in an increased risk of serious health concerns such as heart disease and high blood pressure.

All fat contains both saturated and unsaturated fatty acids though are usually referred to as either ‘saturated’ or ‘unsaturated’ depending on the percentage of fatty acids present.

Proteins - Protein is present in every cell of the body and is important for helping to build and repair tissues.

It’s also used to make enzymes, hormones and a variety of additional body chemicals as well as forming the building blocks of bones, muscles, cartilage, skin and blood.

Similarly to carbohydrates and fats, protein is a macronutrient and the body requires a large amount of it, but unlike fat and carbohydrates, the body has nowhere to store protein for when it requires a new supply.

Protein foods include meat, fish, eggs, pulses, nuts, seeds and soya products.

High protein diets - High protein diets are popular with some sportsmen and women, in particular those who are trying to build muscle, such as individuals interested in body building.

Glycogen is energy which is stored within the body and used as fuel during exercise, whilst also helping to maintain water.

If you are considering a high protein diet for weight loss or for sports training then you should always consult your health care provider as well as your nutritionist before significantly increasing your intake of protein.



"I will help you to be a fitter, stronger & healthier you!" - Fatjon Dafku

Numerous types of fitness training exercises and regimens can improve performance in sports. The correct combination of activities should build the fitness components that are key to high performance in each specific sport.

Short bursts of speed for basketball tap different energy systems than long, sustained marathon running, so the exercises and other variables must be manipulated to fit either type of training.

Strength Training

Strength-training activities, such as weight lifting, involve short bursts of effort. Strength training burns calories and builds and strengthens muscle. Benefits of strength training include increasing bone density, strengthening joints, and improving balance, stability and posture. It increases your ability to do everyday tasks without getting so tired. The more muscle mass you have, the easier it is to burn calories, even when the body is at rest.

Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions. Sets will differ according to the assessment made by your trainer.

To get health benefits from muscle-strengthening activities, you will do them to the point where you struggle to complete another repetition. There are many ways you can strengthen your muscles in the gym. Examples of some of the muscle-strengthening activities you will experience will include:

  • Lifting weights.
  • Working with resistance bands.
  • Exercises that use your body weight for resistance, e.g push-ups & sit-ups.

We have developed an exercise plan for beginners to improve your strength and flexibility. You will do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever we decide is best for you.

Weight-Loss

Weight loss doesn’t just happen like that, it takes a lot of effort, will power and dedication, for some it is easier than others. If your diet and exercise regime is incorrect, then weight loss will not happen. Let me fill you in on the technical details on how to achieve your weight loss goals and be there for you to ensure you reach them.

With the correct training programme, dietary intake and instructor, weight loss will be guaranteed! The programme will include both cardio training as well as strength training.

Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. The intensity should get your heart rate going to a healthy rate.

Our weight training exercises put little impact on the joints and also see results three times faster because weights are used to stress the muscles.

Strong, toned muscles increase your metabolism and burn calories far more than cardio only workouts, walking or stair climbing. And although these activities are valuable for strengthening the heart and lungs, they are minimum contributors to weight control. With weight training, you receive a cardiovascular and fat-burning workout.

Fitness Training

In order for physical fitness to benefit the health of an individual, an unknown response in the person called a stimulus will be triggered by the exertion. When exercise is performed with the correct amount of intensity, duration and frequency, a significant amount of improvement can occur.

The person will overall feel better but the physical effects on the human body can take time. For training purposes, exercise must provide a stress or demand on either a function or tissue. To continue improvements, this demand must eventually increase little over an extended period of time. This sort of exercise training has three basic principles: overload, specificity, and progression. These principles are related to health but also enhancement of physical working capacity.

Fitness training will vary depending on the individual’s primary goal. A personalised fitness plan will be developed with you, the client, to ensure that your goal is achieved.

  • Weight Sprinting.
  • Weight Jumping.
  • Body Weight Cardio.
  • Intensive Timed Excercise.
  • Cycling.

Endurance Training

Endurance training is the act of exercising to increase endurance. The term endurance training generally refers to training the aerobic system as opposed to anaerobic. The need for endurance in sports is often predicated as the need of cardiovascular and simple muscular endurance, but the issue of endurance is far more complex.

Endurance can be divided into two categories including: general endurance and specific endurance. It can be shown that endurance in sport is closely tied to the execution of skill and technique. A well-conditioned athlete can be defined as, the athlete who executes his or her technique consistently and effectively with the least effort.

Long-term endurance training induces many physiological adaptations both centrally and peripherally mediated. Central cardiovascular adaptations include decreased heart rate, increased stroke volume of the heart, increased blood plasma, without any major changes in red blood cell count, which reduces blood viscosity and increased cardiac output as well as total mitochondrial volume in the muscle fibres used in the training.

It allows for increased heat dissipation during strenuous exercise. The muscles heighten their glycogen and fat storing capabilities in endurance athletes in order to increase the length in time in which they can perform work.

MMA & Boxing Training

Mixed martial arts (MMA) is a full-contact combat sport that allows the use of striking, kicking and grappling techniques, both standing and on the ground, from a variety of other combat sports and martial arts.

From my own experience, MMA training has multiple benefits. It is proven to dramatically increase fitness and endurance levels; develop self-defence techniques and it increases weight loss. It is not just aimed at men but many women do this type of training for weight-loss, strength training and muscle toning. The training includes: pad work, kicking, body weight, fitness and weight/body weight training.

Having competed in the semi-professional circuit with this sport I bring with me a wealth of experience. Over the years I have trained in many different countries with some of the top professional world UFC fighters.

“One of my greatest strengths is my ability to work with people so that WE are comfortable working together. Communication, developing a comfortable working relationship, and trust are important to developing a successful health and fitness program. I maintain a ‘can-do’ and upbeat attitude and work hard to develop programs to help you achieve your fitness needs and goals.”

Why personal training?

It has been proven that Personal Training is the most successful way to develop you both mentally and physically. This way of training is more personal and tailored to your individual needs, thus resulting in higher levels of achievement, due to individual programmes that have been specifically created for you, keeping you goals and aspirations in mind. It ensures that your health and safety is of utmost importance. The trainer gets to know you well: how you work, what type of motivation is best suited as well as any particular interests which might support the individual programme.

Group training & Motivation

Personal training is the best way of improving ones self mentally aswell as physically. Training in a group can be great since the group can motivate each other and push each other. A trainer can put together an effective program and ensure that you are getting the most out of the session. Contact us today!

Boot Camp Training

What is ‘boot camp’ training?

For boot camp workouts, think ‘group training sessions’, think ‘outdoors’ (whatever the weather and whatever the season!), think ‘fun’ and think ‘challenging’. Sessions will be organised by fitness instructors in parks and open spaces for groups of approximately 20 people at a time — including both men and women. Sessions usually last for one hour and contain a broad mix of running, circuit-training and bodyweight exercises, which have the aim of providing an all-over body workout.

The majority of boot camp sessions take place in the early morning and early evening — typically 7am and 7pm — which proves popular with nine-to-five workers, who are able to fit in the invigorating training sessions around their working day. In these circuit-training-style sessions outdoors, you can expect to work hard and get hot and sweaty but also enjoy a new dimension to exercising because of the variety that the sessions bring.

Boot camp training benefits.

By providing a mixture of exercises and cardiovascular training, a good boot camp session will work the heart and lungs and give almost every muscle in your body a workout. Sessions involve a warm-up and cool-down, bodyweight exercises, running, circuit-training, stretching, relays, and exercises with a partner. Training ‘al fresco’ is also invigorating — whether you’re training on a frosty winter morning or a balmy summer evening — and the team-based theme encourages participants to really put the effort in and achieve results.

Who is boot camp training suitable for?

Boot camp training is suitable for novice exercisers and fitness enthusiasts alike, because individuals will be allowed to work at their own personal level and intensity. Some sessions will also be specifically designed to introduce people to the boot camp concept.

A good boot camp session will include variations of each exercise to cater for varying abilities, and instructors will select balanced teams so that the competitive element remains fair. If a participant has an injury or is concerned about how challenging the session will be, then it is important to raise any concerns with the instructor at registration.



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