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Swimmers are renowned for their high training volumes, typically training twice per day, and as a result have some of the highest energy expenditures of any athlete. From a nutrition perspective, this means that consuming enough calories (energy) is the most important factor for optimal performance.
It's a time of year that we're all setting goals for ourselves, take a look at Team ON's top tips for setting resolutions, and achieving them.
Christmas is that time of the year where even the most disciplined of people can lost track of their progress. To help you stay on track without missing out on all the festive fun, we’ve gathered 5 tips from our athletes that helps them stay on track and still enjoy time with family and friends.
This session is designed to build in intensity as it goes on adding an exercise to the circuit with each round!
We visited Leinster Rugby, to find out the work that goes into ensuring the team are ready for action.
Learn more about why breakfast is considered the most important meal of the day, and how Optimum Nutrition are helping you to fuel your morning!
Gold Standard Workout Experience with Shaun Stafford, Steve Cook, and Lilly Sabri.
Congratulations to Brad Taylor, Richard Wharton, and Morgan Tattershall who have all received a personalised Training and Nutrition programme from Team On athlete Dom Heap to help them develop their size and strength.
Congratulations to Jason Comley, Emma Rawlinson, and Stephen Grigg; winners of the Meet the Expert Physique category. They each receive a personalised training and nutrition plan from Team ON athlete Daire Curley to help them set the gold standard.
Congratulations to Matt Gunnell, Sam Montieri, and Matthew Chappell who have each won a personalised training and nutrition programme with Team ON athlete and former rugby professional Ian Kirke.
Congratulations to Eve Daeche, James Stringer, and Nathan Prout who have each won a personalised training and nutrition programme with Team ON athlete Tim Chase.
PERSONAL TRAINER: Robert Stevenson
- Facebook: https://www.facebook.com/TypeOneFitness/
- Twitter: @Type1_Fitness
- Instagram: robert_stevenson_t1f
- Website: http://type1fitness.com
Robert is a Personal Trainer with an established business in Annalong, Northern Ireland. He specialises in 1-on-1 personal training and group training catering to sports groups, youth development, adults and older adults. He continues to grow within the industry through ongoing education and training.
A sample exercise plan for those ready to move to the next level of their fitness journey.
Linda Illerstam's suggested exercise plan beginners
Team ON athlete Linda shares weight loss tips based on her personal experience.
Macros: 508 kcal, 56 g carbs, 30 g protein, 20 g fat
Sample meal plan for a 5'4”, 65 kg female who exercises 4 times weekly and wants to lose 1 lb per week.
Macros: 1100 kcal, 32.7 g carbs, 69 g protein, 78 g fat
Macros: 645 kcal, 87 g carbs, 49 g protein, 14.3 g fat (makes two portions)