THE Basics: Choices, Habits & Health
THE Basics: Choices, Habits & Health
THE Basics: Choices, Habits & Health
NU T R I T ION:
ST A G E 01
THE
BASICS
CHOICES,
HABITS
& HEALTH
W10 / NUTRITION: S T A G E 0 1 • T H E B A S I C S 0 1 / I N TRODUCTION
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W10 / NUTRITION: S T A G E 0 1 • T H E B A S I C S 0 2 / W 1 0 FOOD PYRAMID
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W10 / NUTRITION: S T A G E 0 1 • T H E B A S I C S 0 3 / H A ND SYSTEM
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W10 / NUTRITION: S T A G E 0 1 • T H E B A S I C S
STEP 01
BUILDING
PROTEIN
2 palm-sized portions Meat, fish, eggs, 1 palm-sized portions
A MEAL
[~40–60g protein] cottage cheese & greek yogurt [~20–30g protein]
STEP 02
↳ First off, we should point out that calorie needs are VEGGIES
specific to the individual. Broccoli, spinach,
2 fist-sized portions salad, carrots etc. 1 fist-sized portions
The use of the categories ‘Men’ and ‘Women’ in the
information opposite is simply to give you a general guide
[because men tend to need more calories than women].
But you’ll need to work out the right portion sizes for you,
based on your size, weight and body mass.
STEP 03
Using this guide, men eating 3-4 meals would get 6-8
CARBS
servings of each food group per day [2,300 – 3,000
2 cupped-hand-sized portions Grains, starches, 1 cupped-hand-sized portion
calories] while women would get around 4-6 servings of
[~40–60g carbs] beans & fruits [~20–30g carbs]
each food group per day [1,200 – 1,500 calories].
STEP 04
FATS
2 thumb-sized portions Oils, butters, nut butters, 1 thumb-sized portion
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[~15–25g fat] nuts & seeds [~7–12g fat]
W10 / NUTRITION: S T A G E 0 1 • T H E B A S I C S 0 3 / H A ND SYSTEM
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W10 / NUTRITION: S T A G E 0 1 • T H E B A S I C S 0 4 / G O ALS AND EXPECTATIONS
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O U T OF SHAPE
W10 / NUTRITION: S T A G E 0 1 • T H E B A S I C S
T R A I N IN G DIET
Inconsistent sessions Eat whatever you want
L I F E S TY L E
Bit of a party animal
S I X - PACK SHAPE
T R A I N IN G DIET
4+ workouts per week Eat right all of the time
L I F E S TY L E
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NU T R I T ION:
ST A G E 02
PERSONAL –
ISED
APPROACH
FUEL FOR PEAK
PERFORMANCE
W10 / NUTRITION: S T A G E 0 2 • P E R S O N A L I S E D A P P R O A C H W H A T D O ES OPTIMUM FEEL LIKE?
WHAT DOES
TAKE IT TO OPTIMUM
THE NEXT LEVEL FEEL LIKE?
↳ Once you’ve established some ↳ The following questions overleaf
good nutrition habits, think of will help point you towards the
them as a foundation for building right nutrition strategy. Share
a more personalised programme your answers with the coaching
of optimised nutrition that will team and work together to tailor
support specific goals. your programme.
We’ll help you choose from the many possible paths to take,
but only you can decide how much fuel your body needs to
make you look, feel and perform in the way you want.
And getting there is usually a matter of trial and error.
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W10 / NUTRITION: S T A G E 0 2 • P E R S O N A L I S E D A P P R O A C H W H A T D O ES OPTIMUM FEEL LIKE?
Yes No Yes No 08 Describe how your lifestyle affects your diet in the following ways:
03 What worked / didn’t work for you? → Preparing foods vs. eating on the go
05 What are your three biggest problem areas that are stopping you → Routine vs. chaotic
from achieving results?
07 What foods don’t you enjoy? 09 Are you aware of how much you eat / calories consumed?
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W10 / NUTRITION: S T A G E 0 2 • P E R S O N A L I S E D A P P R O A C H
DO IT
YOUR WAY
↳ Varying factors like metabolism
make everyone’s optimum
nutrition different. That’s why our
programmes for specific goals
are personalised. You’ll be given
a customised calorific framework,
but the way you phase it is up to
you. And because we look at 7-day
targets, not daily ones, you can
be flexible about how you manage
your calorie intake over the week.
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W10 / NUTRITION: S T A G E 0 2 • P E R S O N A L I S E D A P P R O A C H
THE LAW OF
THERMODYNAMICS
Put simply, the success of your diet will come down to the
number of calories that go in and the number you work
off. Think of it as energy balance. But to turn your nutrition
programme up a notch, you need to look a little more
carefully at the detail.
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NUTRITION
MADE
SIMPLE
Use the W10 traffic light food system
to make healthy eating easier
W10 / NUT R I T I O N M A D E S I M P L E W10 / TRAFFIC LIGHT SYSTEM B
→
M EAT, FISH, HOW OFTEN CAN I EAT THESE FOODS?
POULTRY & EGGS Eat them freely and according to your appetite. Go!
→
F RUIT WHY ARE THEY IN THIS CATEGORY?
& VEGETABLES
Protein, fibre, good fats, vitamins and minerals are the key to
good health. These green light foods contain lots of nutrients.
→
A diet based on these foods cuts out processed food and
O ILS, NUTS eliminates the sources of most intolerances [gluten and grains,
for example]. In the right quantities, these foods give you the
& SEEDS
nutrients you need, especially if you are less active.
Rotate your protein sources and try to eat food in its natural
state, such as raw dairy, organic vegetables and grass fed beef.
W10 / NUT R I T I O N M A D E S I M P L E W10 / TRAFFIC LIGHT SYSTEM 1
→
eating these foods. For example, the more active you are, the
L EGUMES more carbs you need. If you’re a vegetarian, you’ll need more
legumes and pulses. Think!
& PULSES
WHY ARE THEY IN THIS CATEGORY?
→ DAIRY PRODUCTS
Legumes, grains and dairy are all good sources of nutrition but
aren’t necessarily required by, or tolerated by, everyone.
Be mindful of how food makes you feel and what works for you.
→
T RANS FATS HOW OFTEN CAN I EAT THESE FOODS?
→
P ROCESSED
WHY ARE THEY IN THIS CATEGORY?
FOODS
It’s important to indulge in your favourite foods occasionally,
even if you might consider them to be unhealthy. But processed
→ REFINED SUGAR food can be calorie dense and nutritionally empty, so don’t
consume them in lieu of healthier green light stuff.
WHAT ABOUT
BOOZE?
Ideally you should limit your alcohol
intake. The odd drink isn’t going to do you
much harm but the more you drink, the
harder it may be to achieve your goals.
WANT
TO LEARN
MORE?
As well as the attention you get during When you train at W10, you’re part When you become a W10 member,
your PT sessions, our expert coaches of a friendly community of like- you get access to our HIIT classes,
are always on hand to give you advice minded people. No oversized egos or designed to support your training and
whenever you’re in the gym. You’ll unwelcoming vibes here. help you get you into the shape of
never be left wondering what to do. your life.
Our professional coaches are All our programmes are based Everyone starts from a different
experienced and up to speed with the around personal training. Working in place and has personal needs and
latest science. The team is consistent, small groups or one-to-one, you get goals. That’s why each member gets
and we never use freelancers, so you dedicated coaching for your individual a thorough evaluation and a bespoke
8 REASONS
get the same coaching experience needs. nutrition and training plan.
throughout your fitness journey.
Or email hello@W10.fit