Personal training in the comfort of your own surroundings and On-line. Corps Fitness & Massage also offers group cardio classes in the 3 Valleys, France.

Based in the 3 Valleys getfit@corpsfitnessmassage.com
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Photography by the very talented Gemma of Wardette Studio.
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Food Nutrition

Be Strong, Be Healthy, Be Happy

Develop Life Long Habits

Life isn't for denying yourself, ditch the diet culture and restriction. Create healthy, life long habits.
If you are looking to re-set your mindset on nutrition, or are looking to gain knowledge on your nutrition.
Take up the 4 week nutrition only plan offered by Claire, a 4 week education and accountability plan for fuelling your body the right way .
1
Diet

The word diet used to mean the food and drink that we habitually consume it did not appear in English until the thirteenth century, but it also had another sense, meaning “a way of life.” Time to treat diet as a way of life.

2
Energy

No activity is possible without energy, your body requires energy everyday to survive in the form of fuel which comes from the calories you consume.

3
Macros

Macros, short for macronutrients, are what make up the caloric content of food. There are three categories: carbohydrates, fat and proteins. The human body processes carbohydrates, fats and proteins differently meaning that the ratio of each is important in maintaining a healthy diet.

4
Weight

Losing weight, maintaining or gaining weight, all require a good balance of healthy eating and understanding your energy requirements. A good indicator is the TDEE formula, this helps dictate your energy requirements.

Weight Loss

If you want to lose weight, you'll need to cut calories from your maintenance mode to see results.

'One pound of fat is around 3,500 calories, and safe fat loss is one to two pounds per week,' says White. To lose one pound of fat per week, you'd need a 500-calorie deficit each day.

How do I calculate my calorie deficit? By using a TDEE calculator, available on line, this will enable you to work out your maintenance calories, then you subtract 500 per day, this will reduce your weekly energy input by 3500 calorie, equal to 1lb of fat.

How do you know what you are eating ? The best way is to track your food using a tracker such as My fitness pal, and for those that sign up to personal 1:1 training and on-line coaching with Claire, you will be supplied with your own personal app to track workouts and a food / calorie tracker.

Weight Maintenance

If you want to maintain weight, you'll need to ensure your calories in match your calories out.

How do I calculate my calorie maintenance? By using a TDEE calculator, available on line, this will enable you to work out your maintenance calories, these calculators are not 100% accurate so it maybe a slight trial and error system, but you soon learn your hunger patterns and your maintenance.

How do you know what you are eating ? The best way is to track your food using a tracker such as My fitness pal, and for those that sign up to personal 1:1 training and on-line coaching with Claire, you will be supplied with your own personal app to track workouts and a food / calorie tracker.

Weight Gain

Eating in surplus isn’t always a bad thing, there are reasons we can encourage eating in a surplus for health / fitness reasons.

A calorie surplus is a state in which you eat more calories than you burn. If you eat 3,000 calories per day and burn 2,500, you've created a surplus or excess of 500 calories per day. When you create a calorie surplus, your body either uses the extra energy to build muscle or store fat.

How do I calculate my calorie surplus? By using a TDEE calculator, available on line, this will enable you to work out your maintenance calories, then if you wish to add 1lb per week increase by 500 cals per day , these calculators are not 100% accurate so it maybe a slight trial and error system, but you soon learn your hunger patterns and your surplus.

How do you know what you are eating ? The best way is to track your food using a tracker such as My fitness pal, and for those that sign up to personal 1:1 training and on-line coaching with Claire, you will be supplied with your own personal app to track workouts and a food / calorie tracker.

TDEE Calculator

Total Daily Energy Expenditure (TDEE) is an estimate of how many total calories you burn in a day. Since your BMR calculates the calories you need for a state of rest, we need to factor in movement and exercise to get an idea of how many calories you burn each day.

How TDEE Is Calculated. Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.

Work out your TDEE here:

WEIGHT LOSS

Using more energy than you consume

WEIGHT MAINTENANCE

Using more the same energy calories that you consume

WEIGHT GAIN

Taking In more energy than expended

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ActiveIQ Qualified

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Level 3 Sports Massage

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CPD Basic Mat Pilates , Group Fitness, Female Fitness and Nutrition for Fitness Certificate

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Membership no#: R0182978

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Member of CIMPSA

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