Fit Friends’ Wellbeing Blog

Our blog aims to give you more detailed information on different areas of fitness and nutrition, supporting you in and out of our gym space. Workout tips and recipes will have you feeling confident about your health and fitness progress, no matter your goals.

Vitamin vitality

15th November 2020

Vitamins are a massive part of everyone’s diet and most of the time people don’t really know where you get them, what they do and why you need them. So today we will focus on a few of the more important vitamins and also some of the less well-known ones. 

First lets quickfire some simple ones: Vitamin A helps your immune system defend against illness and infection. Helps eyesight in low light and keeps skin healthy. Vitamin C helps in protecting cells and keeping them healthy, maintaining healthy skin, blood vessels, bones and cartilage. It also helps with wound healing. Vitamin E helps maintain healthy skin and eyes. Strengthens the body’s natural defence against illness and infection. Vitamin K is a group of vitamins that the body needs for blood clotting and helping wounds to heal. There’s also some evidence vitamin K may help keep bones healthy. 

Here is some example of the ways we get these vitamins:

  • A: Cheese, eggs, oily fish, fortified low-fat spreads, milk, yoghurt, liver and liver products such as liver pâté.
  • C: Citrus fruit, oranges, juice, peppers, strawberries, blackcurrants, broccoli, brussels sprouts and potatoes.
  • E: Plant oils – such as vegetable oil, sunflower, soya, corn and olive oil, nuts, seeds and wheat-germ: found in cereals and cereal product.
  • K: Green leafy vegetables like broccoli and spinach, vegetable oil and cereal grains.

Now let’s dive into some vitamin D! Vitamin D is obtained by the action of UVB radiation (from summer sunlight) on exposed skin. You need about 10 minutes exposure for face and forearms, without sunscreen, every day. A little comes from natural dietary sources, fish and liver, but Vitamin D is one case where supplementation is important. 40-60% of the UK population is Vitamin D deficient. Older people and people with dark skin are especially prone to problems. Vitamin D status for the whole population drops in winter, which is the reason why many respiratory diseases are more deadly at this time of year.

So now let’s speed through some of the B vitamins.

Thiamin, also known as vitamin B1, helps:

  • the body break down and release energy from food
  • keep the nervous system healthy

Riboflavin, also known as vitamin B2, helps:

  • keep skin, eyes and the nervous system healthy
  • the body release energy from food

Niacin, also known as vitamin B3, helps:

  • the body release energy from food
  • keep the nervous system and skin healthy

 Pyridoxine, also known as vitamin B6, helps:

  • the body to use

    Vitamins are a massive part of everyone’s diet and most of the time people don’t really know where you get them, what they do and why you need them. So today we will focus on a few of the more important vitamins and also some of the less well-known ones. 

    First lets quickfire some simple ones: Vitamin A helps your immune system defend against illness and infection. Helps eyesight in low light and keeps skin healthy. Vitamin C helps in protecting cells and keeping them healthy, maintaining healthy skin, blood vessels, bones and cartilage. It also helps with wound healing. Vitamin E helps maintain healthy skin and eyes. Strengthens the body’s natural defence against illness and infection. Vitamin K is a group of vitamins that the body needs for blood clotting and helping wounds to heal. There’s also some evidence vitamin K may help keep bones healthy. 

    Here is some example of the ways we get these vitamins:

    • A: Cheese, eggs, oily fish, fortified low-fat spreads, milk, yoghurt, liver and liver products such as liver pâté.
    • C: Citrus fruit, oranges, juice, peppers, strawberries, blackcurrants, broccoli, brussels sprouts and potatoes.
    • E: Plant oils – such as vegetable oil, sunflower, soya, corn and olive oil, nuts, seeds and wheat-germ: found in cereals and cereal product.
    • K: Green leafy vegetables like broccoli and spinach, vegetable oil and cereal grains.

    Now let’s dive into some vitamin D! Vitamin D is obtained by the action of UVB radiation (from summer sunlight) on exposed skin. You need about 10 minutes exposure for face and forearms, without sunscreen, every day. A little comes from natural dietary sources, fish and liver, but Vitamin D is one case where supplementation is important. 40-60% of the UK population is Vitamin D deficient. Older people and people with dark skin are especially prone to problems. Vitamin D status for the whole population drops in winter, which is the reason why many respiratory diseases are more deadly at this time of year.

    So now let’s speed through some of the B vitamins.

    Thiamin, also known as vitamin B1, helps:

    • the body break down and release energy from food
    • keep the nervous system healthy

    Riboflavin, also known as vitamin B2, helps:

    • keep skin, eyes and the nervous system healthy
    • the body release energy from food

    Niacin, also known as vitamin B3, helps:

    • the body release energy from food
    • keep the nervous system and skin healthy

     Pyridoxine, also known as vitamin B6, helps:

    • the body to use and store energy from protein and carbohydrates in food
    • the body form haemoglobin, the substance in red blood cells that carries oxygen around the body

    Vitamin B12 is involved in helping the body:

    • make red blood cells and keeping the nervous system healthy
    • release energy from food

    That’s all for today but be sure to check our social media for more info on topics like these, and book now to help achieve your goals, also check out our recent special offer, Free December!

    Throughout the whole of December sign up is free! Then commit for a minimum of 3 months at £85/month. Only for the first 10 people that sign up so be quick!

    store energy from protein and carbohydrates in food

  • the body form haemoglobin, the substance in red blood cells that carries oxygen around the body

Vitamin B12 is involved in helping the body:

  • make red blood cells and keeping the nervous system healthy
  • release energy from food

That’s all for today but be sure to check our social media for more info on topics like these, and book now to help achieve your goals, also check out our recent special offer, Free December!

Throughout the whole of December sign up is free! Then commit for a minimum of 3 months at £85/month. Only for the first 10 people that sign up so be quick!

Nutrition Advice and Wellbeing Club Loughborough

Carbohydrate… Friend or Foe??

25th October 2020

Carbohydrates, friend or foe?? Undoubtedly a nutrient which is often up for debate in the weight loss world, but what is it? Do we need it? How would our body function without it? These questions are very useful to ask if you are thinking of engaging in a weight loss programme involving very low carbohydrate intake.

Working out is crucial for older adults

18th August 2020

Older adult exercise programmes, specifically designed so you can live an independent full life.
Putting your socks and shoes on can be a real effort as you get older, not to mention pulling jumpers on and off.
Although it might be hard to imagine at some point in our life movement and physical function become difficult, we lose strength, mobility and balance. Our Fit Friends exercise programmes are specifically designed to make life easier for you.
There is a maximum of 4 people per class and your own personal trainer who guides, encourages and motivates you through our specially designed older adult workout.

Personal Training

3rd September 2019

Personal trainers are not what they used to be, the ease of attaining credentials has diluted the profession. People often go into personal training because they thing its easy and better than nothing, rather than working at it and developing a very rewarding career.

Diane Fisher, personal trainer Loughborough

The Weight Loss War: It’s all in the planning!

24th May 2019

The weight loss war, is a modern day phenomenon, everyone is on a diet or tackling their weight issues. Here at Fit Friends we have the right plan to help you win and achieve your weight loss goals!

Fitter 4 Longer

11th May 2019

Ageing might not be desirable, but it is inevitable, staying fitter for longer can help you reverse the effects of ageing. Here at Fit Friends we design the right programme for you, give you a private studio to workout in and a personal trainer to ensure you workout safely and effectively.

Does Stress Affect Weight?

2nd April 2019

High and long term stressful situations have an effect on weight gain. If you can manage your stress and gain perspective on your life, the hormones which increase appetite wont take hold of you and the hormones which deposit fat in your gut will be under control… see how Fit Friends can help you manage your weight and your stress.

Fit For Summer: 12 Week Plan

19th March 2019

Fit for summer 12 week plan, In just a few focused weeks we can help you lose weight, tone up, beach ready and confident… Its fun, effective and at less than £2.70 / day won’t break the bank!