1. Srsfitness E-Newsletter
Post workout recovery………what’s all the fuss about?
So you’ve just finished training hard and burned a whole bunch of calories
……what to do now? In short, during exercise you are putting stress upon
your body, tapping into your body’s stored energy sources and breaking
down the muscle. Many people fall into the trap of not wanting to consume
the calories they’ve just burned during training, however, it is vitally
important you refuel properly afterwards and allow adequate recovery
between training sessions for your body to repair and get stronger.
Follow these 4 key pointers for a great re-fuel and recovery routine:
1. Carbohydrates - Glycogen (stored carbohydrates in the muscle), is the fuel
source you must restore following strenuous training. Muscle glycogen is the
predominant fuel source used during long bouts of aerobic exercise.
2. Protein - To repair and build muscle, you must also refuel with high-
protein foods immediately following exercise.
3. Water - Rehydration is also key - monitor the quantity and colour of your
urine to assess hydration status. Urine colour should be clear/pale straw and
plentiful
4. Sleep & rest – Aim for between 7-8 hours per night and at least 24 hours’
recovery between training sessions for best results
 Poached or scrambled eggs on wholegrain toast
 Protein shakes (unflavoured if possible) and a banana
 Greek yogurt with berries and oats
 Rice cakes with nut butter of your choice
Welcome to the latest edition of my quarterly newsletter.
As we begin the second quarter of 2015 I hope you are all
enjoying the lighter mornings and evenings (which of course
means more opportunity for outdoor exercise!) On that note,
how many of you are still fully focused on your new years’
resolutions? If you’ve lost your way a bit, perhaps it’s time to re-
evaluate your goals…..In this issue I will be looking at the
importance of healthy eating alongside regular exercise and why
one or the other alone isn’t enough. I will also be discussing
some ideas for post workout recovery snacks and looking at
some great moves to include in a home workout. This is of course
alongside the regular features and goodies. Enjoy!
If there is anything you would like to see
featured within my newsletter or if you have
any burning fitness related questions feel free
to give me a shout on:
 sarah@srsfitness.co.uk
 07759 436533
@yellowpotplant
srsfitness
youtube “srsfitness”
yellowpotplant
Yellowpotplant
You can also contact me for PT bookings via
any of the above means. Check me out on
social media and like/subscribe and tell your
friends!
Issue 6
www.srsfitness.co.uk
www.facebook.com/srsfitness
Welwyn Garden City, Hertfordshire.
www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant
SARAH SMITH - PERSONAL TRAINER
April - June 2015

2. Srsfitness E-Newsletter Issue 6April - June 2015
Exercise & Nutrition – Why you need both to be
successful in maintaining optimal health & performance.
“I train hard so I can get away with eating whatever I want”
“I’m so good at exercising but so bad at eating right”
“I’m committed to training regularly but can’t seem to get the results I want”
If any of these sound like you, read on to discover the importance of combining
exercise and nutrition for best results!
Two-thirds of the average calorie intake in modern countries consists of fat,
sugar and refined flour, and Obesity, heart disease and type 2 diabetes are
linked to excessive calories from these. Additionally, most nutritional
deficiencies are linked to a disease e.g., insufficient intake of calcium and vitamin
D can lead to osteoporosis, and a low antioxidant intake has been linked to
selected cancers.
We need vitamins, minerals and micro nutrients within our food to provide us
with energy and to enable various chemical reactions to take place which will
“unlock” the potential energy in our food. One third of all chemical reactions in
our bodies are dependent on tiny quantities of vitamins and minerals which we
can get from a balanced diet. If just one of these nutrients is missing, vitality,
energy and peak athletic performance are just not possible.
In addition to a healthy, balanced diet (which will help you perform at your best
in the gym), exercise itself is equally important for many reasons including:
 Strengthening bones, ligaments and joints thus reducing the risk of wear
and tear on them and making everyday tasks easier
 Weight management and maintenance
 Feel good factor
 Heart health
 Helping with disease prevention (heart disease, diabetes, stroke, cancers)
In short, for physical and mental wellbeing and overall optimal bodily function,
combine a varied and balanced diet and regular exercise and you’ll reap the
rewards!
Welwyn Garden City, Hertfordshire.
www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant
SARAH SMITH - PERSONAL TRAINER
Fitness myths busted!
Weight loss vs. Fat loss - Can quick
weight loss really be sustainable?
All too often when people’s goal is to lose
weight (fat) they believe the quicker they
reach their target weight the better and will go
to any lengths to achieve their goal as quickly
as possible.
“Current recommended weight loss
guidelines suggest aiming for a 1-
2lbs loss per week.”
Source: The National Institute for Health &
Care Excellence
Weight loss Vs. Fat loss
Weight loss by crash dieting/pills/shakes and
improper training will result in the following:
 Muscle, fat and water loss (hence an
initial large reduction in weight)
 Decreased fitness
 Decreased strength
 Early ageing
 Reduced immunity
Fat loss with correct nutrition and training will
result in the following:
 Stored body fat loss
 Improved fitness
 Greater strength
 Reduced risk of diseases
 Delayed ageing

3. Srsfitness E-Newsletter Issue 6April - June 2015
Short on time? Don’t have the money to pay for a gym membership or personal
trainer? This is a great way to get some regular exercise in at home without
breaking the bank! All you’ll need is something comfortable and loose to wear, a
pair of trainers and a bottle of water to keep you hydrated.
Aim for 3-4 rounds and as your fitness improves you can increase this. Try to keep
rest to a minimum between rounds and try not to allow any rest between each
exercise.
Warm up thoroughly for at least 5 minutes beforehand (a combination of moves to
get the heart rate up as well as some big stretches) and cool down and stretch
thoroughly afterwards.
SARAH SMITH - PERSONAL TRAINER
Welwyn Garden City, Hertfordshire.
www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant
Top 10 rules to use as a starting
point for a healthy diet:
1. Limit the consumption of sugar,
sweets, cakes desserts and
pastries
2. Minimise the consumption of
refined carbohydrates such as
white bread, cakes and biscuits
3. Eat more beans, lentils and
whole grains (Rice, Corn, rye,
millet, quinoa, oats)
4. Eat more dark green, leafy and
root vegetables (Kale, spinach,
green beans, peas, peppers, sweet
potatoes, carrots)
5. Include 2-3 pieces of fresh fruit
per day in your diet
6. Drink at least 6 glasses of
water, herbal or fruit teas per day
7. Avoid fried, burnt or browned
food, hydrogenated fat or excess
animal fat
8. Minimise the consumption of
processed meat and food with
chemical additives and artificial
colours and flavours
9. Avoid caffeine (from sports
drinks, coffee of black tea after
4pm)
10. Avoid cigarettes and limit
alcohol to one glass per day.
Healthy eating know howWorkout at home!

4. Recipe Corner……
Ingredients
 1 ripe banana
 3 whole eggs
 Teaspoon cinnamon
 Dessertspoon Chia seeds
 Handful fresh berries
 Teaspoon clear honey
Directions
 Mash the banana and beat in the eggs
 Add the cinnamon and chia seeds and mix thoroughly
 Pour the batter into a preheated pancake pan and cook for 3-4 minutes on each side
 Wash and chop (if necessary) the berries
 Sprinkle berries and some honey over the finished pancake and enjoy!
Exercise Corner………Sumo Squat
The sumo squat is a variation on the regular squat. Both will work your
glutes (bum), quadriceps (front of thighs), hamstrings (backs of thighs), hip
flexors and calves. However, the sumo squat places more emphasis on the
inner thighs and glutes – perfect if this is one of your problem areas!
How to perform:
 Stand with your feet in a wide stance (wider than hip width)
 Turn your toes out and lower yourself down by bending your knees
 Rise back up steadily and repeat
 The wider you place your feet apart, the more emphasis you will place
on your inner thighs and glutes
Variations & progressions:
 Use a dumbbell or weight in front of your chest
 Use a barbell over the shoulders
 Slow the movement down
 Perform the same movement with an explosive jump in between