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What Can A Personal Trainer Do For You?

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Dead Sea Anti-Cellulite Soap 5. We draw our membership not just from Basildon, but Billericay, Wickford, Corringham, Brentwood and beyond. To help you get the dog you want we have devised a simple test which is amazingly accurate in predicting inherited behavioral tendencies and how the puppy will turn out as an adult. Knowledge fuels motivation and habits make it stick. I learned the basics and more about foods, supplements, exercise, physiology and psychology to name a few topics. Keep your hands close to your body encouraging the puppy to come to you instead of trying to reach for the puppy. UN Environment Programme 1.

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While working in Cincinnati she decided to join a gym and hired a trainer. Her trainer was a professional Body Builder. This reawakened her love for all things fitness. The next chapter in her fitness journey began when she intensified her training in preparation for her 1st Figure Fitness Competition in That experience taught her about determination, discipline and drive. As a result Denise set her sights on becoming a Pro Figure Competitor. That goal was achieved in when she received her Pro Card.

Denise competed in her first Pro show in , placing 5th overall among seasoned Pro Figure competitors. Follow the latest chapter in her fitness journey as a Personal Trainer at Titanz Fitness and Nutrition. Denise enjoys building a rapport with her clients to help them attain their fitness goals. Studies have shown that consuming high GI carbohydrates approximately 1grm per kg body within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time.

Glycogen stores will last for approximately 10 to 12 hours when at rest sleeping so this is why breakfast is essential. Eating meals or snacks a day, will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels. What you eat on a day-to-day basis is extremely important for training. Your diet will affect how fast and how well you progress, and how soon you reach competitive standard. The page on Nutritional Tips provides some general nutritional advice to help you manage your weight and body fat.

Once you are ready to compete, you will have a new concern: What should you eat before your competition? When is the best time to eat? How much should you eat? Should you be eating during the event? In addition, what can you eat between heats or matches? A lot of research has been done in this area, and it is clear that certain dietary approaches can enhance competition performance.

Calculate your daily basic and extra requirements, monitor your daily intake especially your carbohydrates and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored.

The simplest way to monitor the 'energy balance' is to keep a regular check of your weight. Each day have three main meals and two to three snacks. All meals should contain both carbohydrate and protein - 20 to 30 grams worth of protein with each main meal and 10 to 20 grams with each snack. The amount of carbohydrate will vary greatly, mainly depending on your workload. It may be in the region of 40 to 60 grams for main meals and 20 to 30 grams for snacks.

If you are training hard and possibly doing multiple daily sessions, the recovery meal is critical. Have 1grm of carbohydrate per kg of body weight and about 30 grams of protein. Have a drink e. Always try to eat at least five pieces of fruit per day. Skimmed milk is a great protein food and provides critical minerals, such as calcium and phosphorous. Food composition tables are widely used to assess nutrient and energy intakes, and to plan meals. The composition of food can vary widely, depending, among other factors, on the variety of plant or animal, on growing and feeding conditions and, for some foods, on freshness.

Tables are based on average values from a number of samples analysed in the laboratory and therefore only provide a rough guide. An athlete weighing 60Kg would require 1.

For a two-hour training session our 60Kg athlete would require 8. The Dietary Guidelines for Americans [1] recommends the following blend: What does a 60 kg athlete require in terms of carbohydrates, fats and protein? Dietary Guidelines for Americans [www] Available from: Reedprint Ltd, Windsor UK.

The Science of Biology. Freeman and Co, p. Nordic Council of Ministers.

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