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Include Fitness, 10 steel Close, St Neots (2026)

No matter where you’re starting from, our expert coaching gets you stronger, fitter, and feeling your best.

08/09/2026

📅 NUTRITION SERIES #20
WHEN THE WEEKEND UNDOES THE WEEK

“I eat really well during the week… so why am I not losing weight?”

For some people, the answer isn't necessarily what happens Monday to Friday.

It might be the weekend.
🍕 Friday night takeaway
🍺 A couple of drinks
🥐 Breakfast out
☕ A large coffee
🍰 A few treats
🍽️ Saturday dinner out
🥘 Sunday lunch

None of these things is inherently a problem.

But put several of them together and two higher-calorie days can quickly reduce the calorie deficit you've created during the rest of the week.

⚖️ Here's a simple example.

Imagine someone needs around 2,200 calories per day to maintain their weight.

That's approximately 15,400 calories per week.

If they eat 1,900 calories Monday–Friday, they've created a theoretical deficit of around 1,500 calories.

But if Saturday and Sunday average 2,950 calories, their weekly intake comes straight back to:

15,400 calories.

They really were in a calorie deficit during the week.

Just not across the whole week.

The figures are purely illustrative – individual calorie requirements vary.

🍕 Does that mean no more pizza, meals out or drinks?

Absolutely not.

Nutrition needs to fit around your life.

Want the pizza? Have the pizza.

But do you also really want the garlic bread, chips, several drinks, dessert and the snacks afterwards?

Maybe you do, and occasionally that's absolutely fine.

But perhaps you don't.

Often it's the extras around the meal, rather than the meal itself, that make the biggest difference.

And if you do have a bigger weekend?

Don't punish yourself on Monday.
Don't starve yourself.

Don't try to exercise it off.

Don't decide you've ruined everything.

Simply return to your normal routine.
🥩 Protein
🥦 Fruit & vegetables
🌾 Fibre-rich foods
🍚 Appropriate carbohydrate
💧 Hydration
🏋️ Your normal training

One higher-calorie meal doesn't ruin your progress any more than one healthy meal creates it.

🎯 THIS WEEK'S SIMPLE ACTION

This weekend, simply notice what changes.

Do your portions get bigger?

Do you snack more?

Do you drink more calories?

Does one treat turn into an entire “treat day”?

Then ask yourself:

“Is there one thing I could change without making my weekend any less enjoyable?”

You don't need a perfect weekend.

Just a little more consistency between Monday and Sunday.

04/09/2026

MEMBER OF THE MONTH — NEELEY

Consistency. Commitment. Resilience.

Neely continues to show up, put in the work, and push herself every single class. Her energy, her smile, and her determination are infectious — she has a way of lighting up every room she walks into.

After overcoming an injury, Neely has come so far and is now moving, training, and achieving things she once thought might not be possible again.

We couldn’t be prouder of you, Neels. Keep showing up, keep pushing yourself, and keep proving just how much you’re capable of.

You’re an absolute inspiration.

01/09/2026

🥣 NUTRITION SERIES #19
IS YOUR BREAKFAST MISSING PROTEIN?

Toast and jam. Cereal. A croissant. Fruit. Maybe just a coffee.

There’s nothing inherently wrong with these choices, but breakfast can easily become one of the lowest-protein meals of the day.

If you exercise regularly, protein provides the amino acids needed to support muscle maintenance, repair and recovery. It can also help with satiety, making meals more satisfying.

Rather than eating very little protein at breakfast and trying to make it all up later in the day, spreading your protein across your meals can be a useful approach.

💪 For many active adults, around 25–35g of protein at a main meal is a useful practical guide, although individual requirements will vary.

So what could a higher-protein breakfast actually look like?

🥣 Greek yoghurt, oats & berries - c.30g protein
🍳 Eggs on wholegrain toast - c. 25–30g
🥣 Protein porridge - c. 30g
🍞 Eggs & cottage cheese on toast - c. 30g
🥤 Protein shake with oats/granola & frozen berries - c. 30g

And you don't necessarily need to completely change what you already eat.

If you have toast → could you add eggs or cottage cheese?

If you have fruit → could you add Greek yoghurt?

If you have porridge → could you make it with milk and add yoghurt or protein powder?

If mornings are hectic → could a simple shake work?

Protein powder isn't essential. Eggs, Greek yoghurt, cottage cheese, milk, soya and other protein-rich foods can all do the job. A protein shake is simply a convenient option when that works better for you.

🎯 THIS WEEK'S SIMPLE ACTION
Tomorrow morning, look at your breakfast and ask:

“Where's the protein?”

If there's already a good source, great.

If not, don't try to completely reinvent your breakfast.

Just improve one thing.

💬 What did you have for breakfast this morning?

Tell us in the comments and we'll suggest one simple way you could increase the protein or improve the balance of your breakfast - if it needs changing at all.

25/08/2026

⚡ Nutrition Series #18 - Carbohydrates & Training – Why your body needs fuel

Carbohydrates have had a difficult reputation over the years.

Low-carb diets and the idea that "carbs make you fat" have led many people to believe they're something we should automatically avoid.

But if you exercise regularly, carbohydrates can play an important role in fuelling your training and supporting recovery.

When we eat carbohydrate, much of it is eventually broken down into glucose. This can be used for energy or stored as glycogen in the muscles and liver, ready to be called upon when we need it.

🏋️ And what about strength training?

Protein gets most of the attention when we talk about building muscle – but protein isn't the primary fuel for your workout.

A simple way to think about it is:

⚡ Carbohydrate helps fuel the work.

💪 Protein helps support muscle repair and adaptation.

The harder or longer you're training, the more important carbohydrate availability can become.

🍚 So which carbohydrates should you choose?

There's no single "best" carbohydrate.

Oats, potatoes, rice, pasta, wholegrains, fruit, beans and pulses can all have a place in a balanced diet.

Many also provide fibre, vitamins and minerals, so rather than thinking of carbohydrates as simply "good" or "bad", think about the quality of your overall diet and what you're asking your body to do.

⏱️ Does timing matter?

For most everyday training, you don't need complicated sports nutrition.

Eating some carbohydrate before a demanding session can help ensure fuel is available, while carbohydrate afterwards can help replenish the glycogen you've used.

Combine it with a quality source of protein and you have a simple recovery meal.

Think:
🍚 Chicken, rice & vegetables
🥔 Salmon, potatoes & greens
🥣 Greek yoghurt, oats & berries
🍳 Eggs, wholegrain toast & fruit

🔥 And no, carbohydrates don't automatically make you fat.

Changes in body weight are strongly influenced by your overall energy balance over time.

The aim isn't to eat as much carbohydrate as possible – or as little as possible.

It's to eat an appropriate amount for your body, your activity levels, your training and your goals.

🎯 THIS WEEK'S SIMPLE ACTION

Before your next training session, ask yourself:

"Have I actually given my body some fuel to train?"

It could be as simple as adding a banana, some oats, wholegrain toast, rice or potatoes to the meals you already eat.

Food isn't only about calories. It's also fuel for what you're asking your body to do.

18/08/2026

🌾 Nutrition Series #17
Why Fibre matters more than you think

We hear plenty about calories, protein and carbohydrates, but there's another important part of our diet that often gets much less attention:

Fibre.

UK guidance recommends that adults aim for around 30g of fibre each day.

Why?

Fibre can help to:
✔️ Support normal digestion and bowel function
✔️ Feed beneficial bacteria in the gut
✔️ Help you feel fuller after meals
✔️ Support healthy cholesterol levels
✔️ Moderate the rise in blood glucose following some meals
✔️ Improve the overall quality and variety of your diet

🌱 So what does 30g of fibre actually look like?

It doesn't need to come from one enormous high-fibre meal. Small amounts from different foods throughout the day soon add up.

For example: Approx. fibre
🥣 40g porridge oats. 4g
🍓 100g raspberries 7g
🍞 2 slices wholemeal bread. 5g
🍎 1 medium apple with skin. 4g
🫘 100g cooked lentils. 8g
🥦 A portion of broccoli. 3g

That's approximately 31g of fibre from ordinary, everyday foods.

And you don't need to eat these exact foods or obsessively count every gram.

The important thing is to include a varied range of plant foods including fruit, vegetables, wholegrains, beans, lentils, nuts and seeds.

💪 What about strength training?

Fibre itself won't build muscle or make you stronger, but fibre-rich foods can form an important part of the diet that supports your training.

Wholegrains, fruit, vegetables and pulses provide carbohydrate alongside a wide range of vitamins, minerals and other nutrients.

A simple way to think about it:

Protein provides the building blocks for muscle.

Carbohydrate helps fuel your training.

Fibre-rich foods contribute to the overall quality of your diet.

💧 One important point
If your diet is currently quite low in fibre, don't suddenly jump straight to 30g overnight.

Increase your intake gradually and make sure you're drinking enough fluid, giving your digestive system time to adapt.

🎯 THIS WEEK'S SIMPLE ACTION

Rather than completely changing your diet, choose one extra source of fibre to add each day this week.
🍓 Add berries to breakfast
🍞 Choose wholegrain bread
🍎 Have a piece of fruit
🫘 Add beans or lentils to a meal
🥦 Add another portion of vegetables

Small choices throughout the day soon add up.

💬 How many of the foods above are already part of your normal diet?

Address

10 Steel Close
St Neots
PE198TT

Opening Hours

Monday	6am - 10pm
Tuesday	6am - 10pm
Wednesday	6am - 10pm
Thursday	6am - 10pm
Friday	6am - 9pm
Saturday	8am - 8pm
Sunday	8am - 9pm

Telephone

+441480759735

Website

https://includefitness.co.uk/

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