UPG fundamentals coaching

Most people overestimate what they can achieve in a year and underestimate what they can achieve in ten years.

In the last two posts on UPG Fundamental Fitness posts, we talked about walking and resistance. Today's post is on mobility.

If you have smartly added, or adding those into your week, your mobility is most likely improving.

Today's post gives you some ideas on areas to stretch to help improve mobility in today's world.

Good luck

Stretching is good to do at night just before bed, and add some slow deep breathing at the same time.

How can you design a resistance program using pantry items?

If you have cans, unopened items such as rice or flour, or even drink bottles, you can do a resistance program.

Using the five movements outlined in the picture here is something you can do

1. Pack a grocery bag with items, and pick them up off the ground

2. Grab an item hold it at the waist, chest, or above your head and sit down on a seat and then stand up

3. Standing facing a wall, put your hands on the wall and push yourself away

4. Go to a door, face it and stand an arm's length away from it. Grab the door frame and pull yourself to the door frame

5. Go back to the bag that you used in exercise 1. Pick it up and go for a walk.

That is it.

The key is gradually to try and do a little more each time.

Fitness 101

Walking

If you want to walk more, start with five minutes.

Walk with friends, with your family, or with music. Walk on a treadmill, in the yard, or on a beach. It doesn't matter. Just walk.

The more steps you can get in daily, the better.

UPG fundamentals take on fitness

Drink Water

All About Drinking Water - Precision Nutrition More than 200,000 people agree: Precision Nutrition is different. Our world-class experts have spent the last 15 years working 1-on1 with thousands of nutrition coaching and certification clients. With this research and experience, we've uncovered an exact formula for getting results.

Have a glass of water at every meal.

Most people don't eat enough fruit or vegetables.

So try to add one extra serve a day, a meal, and try to make it a different colour or try something you have never had before.

[Infographic] Fruits and vegetables: This is what your grandma never taught you. Fruits and vegetables' vibrant colors tell the story of their "super powers." You see, it's their "phytonutrients," or plant nutrients, that help us fight disease and stay stronger for longer. Learn what the phytonutrients do -- and how much of each you need to be healthy -- in the infographic below...

Add one serve extra a day, to your eating.

Serving sizes of Protein

The question I would ask is how much Protein do you need every day?

The minimum recommended daily is 0.8g per kg. This is for sedentary individuals to ensure they have sufficient protein to maintain their body functions. If you train, or child/teenager, or really anyone other than a sedentary adult, you need more but how much?

Studies have not shown how much protein is too much*. The general suggestion seems to suggest protein of 1.4 to 2.0 g per kg is generally considered consistently.

For an 80kg male that equates to 112 to 160 grams of protein a day.

If this male has three meals a day, they would need 37 to 53g of protein each meal.

A 200g steak has around 40-50g of protein (depending on the type)

*Obviously, people with medical conditions, may have to be on a lower intake of protein – but that also requires discussion with your medical team including a dietitian (who are trained in providing this sort of guidance)

Limit protein to 20g per meal? Two recent studies have shaken up the weight lifting and athletic world with respect to protein intake. But is all the hoopla doing healthy eaters a service? Click here to find out if we should all just limit our intake of protein to 20-30g. Or if there's a smarter approach.