650 Personal Training

It's back!!!

Are you looking for some help to get summer holiday ready?

Or do you a health and fitness goal that you need help achieving?

Based from Winchcombe Rd, Alcester , starting Wednesday 6th April 1730-1830 and 1830 to 1930 until August

Limited to 12 people per session, so please book via the links below :D
Starting from £10 per session. Please follow the link below to find out more or comment below

5.30pm class
https://www.eventbrite.co.uk/e/boot-camp-with-jack-1730-1830pm-tickets-163375525595

6.30pm class
https://www.eventbrite.co.uk/e/boot-camp-with-jack-1830-1930-tickets-151975403523

You asked for it, so you've got it 😆!

But before we delve into what's good to have pre and post exercise we need to get the right. Look at one of my earlier post which has more tips!

Part 1: The basics to weight management and nutrition.

🍽 So one of the best places to understand what you should be eating is from and its free! Search the Eatwell plate and all the information is there. I know there's one thing I need to do more of and that is drink less 😩and those 2 litres + of .

📝 Tracking your food! A free App is , but don't listen to its suggestions, it great for tracking. A positive of the app is that you can scan foods barcodes and get all the information you need. It also gives you a pie chart of what you've eaten. Or you can use the good old pen and paper!

Don't get me wrong it's tough to track every day, but try for a week, review what you've eaten and make 1 or 2 changes to your diet, such as reducing the sugar in your from 1 to a half teaspoon. Then do another food dairy in 4 weeks.

⚖ Get those macronutrient percentages right! This will only happen once you've tracked your food for the first week to work out those percentages.

So here are the figures you need to help you along the way....

1g of Carbs = 4 kcals
1g of protein = 4 kcals
1g of fat = 9 kcals !!!!
1g of alcohol = 7kcals
🔹️ Government guidelines alcohol should be less than 5% of your total daily calories

Marco percentages

Carbs 50-55%
Protein 10-15%
Fat 30-35%.... but athletes can reduce this down to 20% and increase their protein and carbohydrates.

Let me know your thoughts or you can contact me for more via my website in the link on my profile 😊