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.
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!
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.
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)
Macros: 266 kcal, 25.8 g carbs, 42 g protein, 0.5 g fat
Nutrition, training, and consistency. Team ON athlete and bikini competitor Linda Illerstam on approaching a weight loss programme.
Linda works hard to help her clients get in the best shape possible by creating tailored nutrition and fitness plans. As an ambassador for the new Optimum Nutrition OPTI-LEAN range here are her top tips for following a weight loss programme.
When it comes to weight loss there are three key elements they require attention. Firstly though, be aware of the difference between losing weight and losing fat. Attaining a firm and fit body does not necessarily equal losing weight. Muscle development and growth can mean people witness big changes in their physique while maintaining or even gaining weight. Personally I use both scales and body fat percentage measurements to get a more accurate insight into my changing physique. If I lose weight but do not lower my fat percentage it means I am losing muscle mass. This is actually counter-productive as it can slow down my metabolism and make it more difficult for me to burn fat. We’ve all heard it before and it is true: muscle weighs more than fat. So don’t get too preoccupied with the numbers on the scale. If your clothes start to feel loose and your body feels tighter – it’s WORKING!
Take a look at the ON blog for my top 3 factors to address when targeting weight loss, plus 5 quick tips for getting started, a 7-day workout schedule for both beginners and advanced stages, and a sample meal plan provided by ON nutritionist Dr Críonna Tobin.
You work hard to look good because it makes you feel good. Watching what you eat and exercising can be a lifestyle balancing act. The new OPTI-LEAN range of products by Optimum Nutrition is designed to help reduce body weight, maintain lean muscle mass or help support your metabolism*.
OPTI-LEAN™ Meal Replacement Shake with 25 grams of fast and slow digesting proteins mixes easily and tastes great. OPTI-LEAN™ Whey Powder combines 20 grams of protein with CLA, L-carnitine and green tea. Need on-the-go options? OPTI-LEAN™ Meal Replacement Bars provide 20 grams of protein, and our low-sugar OPTI-LEAN™ Whey Bar contains CLA, L-carnitine and green tea. There’s also OPTI-LEAN™ Fat Metaboliser, an easy-to-swallow caffeine-containing capsule.
There’s something for everyone working at getting lean and fit.
*OPTI-LEAN Meal Replacement Powder and Bar helps reduce bodyweight. OPTI-LEAN™ Whey Powder and Bar help grow lean muscle. OPTI-LEAN Fat Metaboliser helps support your metabolism.
Saracens nutritionist George Morgan on energy restriction mid-season
Reduce your alcohol intake as it is high in energy contributing 7 kcal per gram. Alcohol can also have a negative impact on sleep which may have knock-on effect on your ability to gain muscle mass and recover.
Mild energy restriction during certain periods of the rugby season plus the stresses of match play can impact the function of the immune system.
Always have a fuel up day on game day -1. Ensure all meals and snacks have a portion of carbohydrate.
Optimising body composition in season without compromising performance. Now the season is well underway our players are focusing on match day preparation, wellness and recovery. Every weekend they put their bodies through the rigors of match play and it can be hard to prioritise physical progression.