January – Day 2/31

If we’re looking at this month in terms of weight management as well as general health and fitness then we need to be aware of what we are actually consuming. Yes, I’m talking calories.

cut-calories

A calorie is a unit of energy – One calorie is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. The calories in food provide energy in the form of heat which allows our bodies to function.

How many calories does a person need each day?

The NHS provide a rough guide that suggests men should should consume around 2,500 calories per day, and that women should be on an intake of around 2,000 calories per day. This is a very rough guide and is based on an “average” person (whatever that is).

In all reality, caloric needs are entirely dependant upon the individual, their goals, activity levels and starting point amongst other things. We can work this out using a couple of simple calculations, or in this case, a couple of links to external sites to do it for you…

Let’s talk about the caloric needs of the body.

First off, BMR – Basal Metabolic Rate. This is the number of calories you would need to eat each day just to process the most basic of bodily functions while at rest. If your weight were to increase so would your BMR.

Next, TEF – Thermal Effect of Food. This is the energy required by your body to digest and absorb food and beverages.

And, TEA – Thermal Effect of Activity. This relates to the calories required to complete all forms of activity throughout the day, deliberate exercise or daily tasks.

Why are these things important?

If we use all of the above information together we can work out our Total Daily Energy Expenditure (TDEE) or simply put, the total number of calories we burn each day.

BMR + TEF + TEA = TDEE.

Wow, that’s a whole lot of information if you’re just starting out! To make it all easier for you to work out head over to the TDDE Calculator here. You’ll be asked to fill in the following details: gender, age, weight, height, and activity level – be honest on all of these details, incorrect information here is not going to help you in the long term. Don’t worry about the body fat percentage if you don’t know it, you’ll get a good estimate without it.

Once you have input all of this information hit the “calculate!” button and you’ll be taken to a page where it gives you the information you want: Your Daily Maintenance Calories.

If you want to keep your weight the same your daily maintenance calories is the number of calories you need to be consuming. If you want to lose weight then we are going to adjust this number, reducing it by up to 500 calories. And similarly if you would like to gain weight we would add up to 500 calories per day to your maintenance number.

TDEE Page

***I do not encourage very low calorie diets, they do not work as they leave you feeling hungry and then you end up in a food binge. Ideally your weight loss or “cutting” calories should be no lower than around 1450 calories per day. Slow and steady wins the race.***

Now that we have learned a little more about the body and it’s caloric needs we need a way to track them. I highly recommend downloading MyFitnessPal to your mobile phone; you can search for the foods you eat, add your own recipes, scan in food via barcode and select portion size as well as sectioning your food intake into breakfast, lunch, dinner and snacks. You can also track your water intake on MyFitnessPal as we discussed yesterday.

This is all I would like to give you for today, as I said earlier, if you’re new to this type of information then it is a lot to take in. It’s also only the 2nd of January and it’s probably the first day that you’re really actually thinking about any of this.

FAQs of a Sports Massage Therapist

FAQs

During my day-to-day life as a SMT (Sports Massage Therapist) I have been asked many questions both about myself and about general elements of massage so I thought I would answer a few of the most common questions in this post. Here we go…

“How long have you been doing this?”

I started out in Sports Massage in summer 2016. Having previously trained in fitness instruction, personal training and pre and post natal fitness, sports massage seemed like the next natural step for me.

I set up the clinic in Oasis Health Club in September of 2017 after having my little girl in the May of that year and choosing not to go back to my full time job as a Regional Trainer for Apprenticeships in Fitness & PT.

I am hoping to get into teaching sports massage in the near future.

“What should I wear for the treatment?”

This is all down to your own personal comfort. Some clients like to wear shorts, others are happy to have treatment in their underwear. I would generally recommend that if you are coming for sports massage where I may be assisting you in stretching the muscles, particularly the legs, you may want to make sure you have a pair of shorts with you. If you are attending for more of a general purpose deep tissue massage (to reduce everyday aches and pains) then coming along in your regular clothes and stripping down to your underwear for the treatment is absolutely fine. I give you privacy to get changed/undressed and onto the couch, I also provide towels so that you remain as covered up as possible throughout treatment, to make you feel comfortable and at ease.

“Do you ever get clients that make a lot of noise?”

Sometimes, yes. Sometimes there are elements of treatment that are unavoidably painful (more in sports massage that deep tissue) and clients can’t help but let out a little yelp, though 9 times out of 10 I would say it’s more a swear word than a noise, lol.

I have some clients who love to chat all the way through a treatment and others that like to be silent – I follow your lead as far as conversation is concerned. There may be times that I have to talk to you in order to monitor pressure and your response to the treatment, if you chose to be quiet throughout then a quick yes or no may be all I ask.

“How often should I get a massage?”

There are no hard and fast rules for this but as a general guideline I would always recommend regular massage of around every 4 weeks to stay on top of any tension, aches or pains. If I feel that you would benefit from a follow up treatment sooner than this I will recommend it at the end of your session explaining the reasons why.

I hope this has covered some of the information you would like to know about me and the services I offer. If there is ever anything you would like to ask please don’t hesitate to drop me an email, text or message on my Facebook page.