DPP Fitness & Nutrition - TrainFit

DPP Fitness & Nutrition - TrainFit Functional fitness training programme with bespoke nutrition packages.

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Book your nutrition appointment or Styku 3D scan now:
https://calendly.com/dppnutrition

🌱 FIBREMAXXING — GUT-HEALTH GOLD OR A RECIPE FOR BLOATING? 😂“Fibremaxxing” is one of the biggest nutrition trends right ...
04/09/2026

🌱 FIBREMAXXING — GUT-HEALTH GOLD OR A RECIPE FOR BLOATING? 😂

“Fibremaxxing” is one of the biggest nutrition trends right now. It simply means deliberately trying to eat as much fibre as possible.

But do we need to MAX it—or just eat enough consistently?

Fibre supports:

💩 Regular bowel movements
🦠 A diverse gut microbiome
❤️ Healthy cholesterol levels
🩸 Steadier blood glucose
🥗 Fullness and appetite regulation

UK adults are advised to aim for around 30g of fibre per day—yet many people eat considerably less.

🥗 HOW DOES POT PLAN HELP?

When you complete your vegetable, fruit, carbohydrate and seed pots using a varied selection of foods, your Pot Plan is designed to provide approximately 28–30g of fibre each day.

That can come from:

🥦 Vegetables
🍓 Fruit and berries
🥣 Oats and wholegrains
🫘 Beans, lentils and chickpeas
🥔 Potatoes with their skins
🌱 Nuts and seeds

No complicated powders or “fibremaxxing” products required!

🚨 DON’T INCREASE IT TOO QUICKLY

Going from very little fibre to huge bowls of beans, bran and seeds overnight can leave you feeling:

🎈 Bloated
💨 Windy
🤕 Uncomfortable
🚽 Constipated or rushing to the toilet

Increase fibre gradually so your digestive system has time to adjust—and make sure you’re also drinking enough. Fibre absorbs water, so adding lots of fibre without enough fluid can make constipation worse.

🌈 VARIETY MATTERS TOO

Don’t rely on one “superfood”. Different plants provide different types of fibre and feed different gut bacteria.

That’s why we encourage you to:

✅ Complete your pots
🌈 Eat the rainbow
🌱 Aim for 30 different plant foods across the week
💧 Drink plenty of water
🚶🏼‍♀️ Keep moving

Fibre is incredibly important—but you don’t need to turn eating it into another extreme challenge!

Consistency and variety beat “maxxing” every time. 💙

💧 💧 ELECTROLYTES — COULD THEY SUPPORT YOUR TRAINING?With our TrainFit End of Summer Challenge and DPP ROX event coming u...
03/09/2026

💧 💧 ELECTROLYTES — COULD THEY SUPPORT YOUR TRAINING?

With our TrainFit End of Summer Challenge and DPP ROX event coming up, now is a good time to talk hydration!

Electrolytes are minerals including sodium, potassium, magnesium and calcium. They support:

💧 Fluid balance
💪 Muscle function
🧠 Nerve signalling
❤️ Normal heart function

When we sweat, we lose water and electrolytes—particularly sodium. The longer, harder and sweatier your session, the more important replacing them can become.

🏋🏼‍♀️ WHEN COULD ELECTROLYTES HELP?

🔥 Longer or more intense training sessions
💦 Hot conditions or heavy sweating
🏃🏼‍♀️ Endurance training and HYROX-style events
🏋🏼‍♀️ Multiple sessions or challenge weeks
🤢 Fluid loss through vomiting or diarrhoea
🍺 Rehydrating after alcohol

For shorter, less intense sessions, water and a varied diet may be enough—but electrolytes can be a convenient way to support hydration when your training load or sweat losses increase.

🥗 FOOD PROVIDES ELECTROLYTES TOO!

🍌 Potassium: bananas, potatoes, beans and avocado
🥛 Calcium: dairy, fortified alternatives and leafy greens
🌱 Magnesium: nuts, seeds, wholegrains and pulses
🧂 Sodium: salt and everyday foods

Electrolytes aren’t a replacement for eating properly, drinking enough or recovering well—but they can be a useful addition when used at the right time.

We stock both Phizz and Icon Hydrate at TrainFit, so if you’re unsure which to choose or when to take one, just ask us! 💙

With the challenge and DPP ROX approaching, now is the time to:

💧 Start your session well hydrated
🥗 Fuel your training properly
💦 Replace fluid and electrolytes after sweaty sessions
🏃🏼‍♀️ Practise your hydration strategy before event day

Don’t wait until you’re halfway through DPP ROX and feeling like a dried-up raisin! 😂

One photo. One meaning. 💙A moment of silence. A moment of reflection.Remembering PC Matthew “Matt” Blades and PC Tom Clo...
02/09/2026

One photo. One meaning. 💙

A moment of silence. A moment of reflection.

Remembering PC Matthew “Matt” Blades and PC Tom Clough.💙💙

Two officers. Two lives honoured.

Just respect, honour and a community standing together.

Their Watch, Our Honour. 💙
Never forgotten.

💙 ARE YOU LOSING FAT—OR SIMPLY LOSING WEIGHT?When most people start a diet, success is judged by one thing: the number o...
02/09/2026

💙 ARE YOU LOSING FAT—OR SIMPLY LOSING WEIGHT?

When most people start a diet, success is judged by one thing: the number on the scales.

But weight loss can include:

🔥 Body fat
💧 Water
⚡ Stored carbohydrate
💪 Valuable lean tissue

The real aim should be to reduce excess body fat while protecting the muscle that supports your strength, mobility, training and long-term health.

Our Styku scans can now estimate appendicular lean soft tissue—the lean tissue contained within your arms and legs.

Why is that useful?

It gives us additional information to help assess whether your nutrition and exercise approach is supporting your muscle while you lose fat.

This is particularly relevant if you:

💉 Use a GLP-1 weight-loss medication
🌿 Are approaching or experiencing menopause
🏋️ Train regularly or have performance goals
👵 Want to remain strong and independent as you age
⚖️ Have lost weight but are worried about losing muscle too
📉 Are eating very little in an attempt to make the scales move faster

The measurement doesn’t diagnose low muscle mass, and it doesn’t replace strength or medical assessments. It provides another valuable piece of information alongside your body-fat estimate, measurements, activity, strength and health history.

Because successful weight loss isn’t about becoming as light as possible (as much as you think it is!)

It’s about losing fat while keeping your body strong, capable and well fuelled. 💙

💚 MAGNESIUM — MUSCLES, ENERGY & RECOVERYMagnesium seems to be everywhere at the moment—sleep sprays, bath salts, gummies...
02/09/2026

💚 MAGNESIUM — MUSCLES, ENERGY & RECOVERY

Magnesium seems to be everywhere at the moment—sleep sprays, bath salts, gummies and supplements!

But what does it actually do?

Magnesium is an essential mineral involved in hundreds of processes within the body. It supports:

⚡ Energy production
💪 Normal muscle function
🧠 Nerve function
🦴 Healthy bones
❤️ Normal heart rhythm
🧬 Protein production

It’s often promoted for sleep, cramps and exercise recovery—but magnesium isn’t a miracle cure, and these symptoms don’t automatically mean you’re deficient.

🥗 WHERE CAN WE GET IT?

Good food sources include:

🌱 Pumpkin seeds
🥜 Almonds and cashews
🥬 Spinach
🥑 Avocado
🫘 Beans and lentils
🥣 Wholegrains
🍫 Dark chocolate

A varied diet containing vegetables, wholegrains, pulses, nuts and seeds will help most people meet their needs.

💊 DO YOU NEED A SUPPLEMENT?

Not necessarily!

More magnesium doesn’t automatically mean better sleep or recovery. Supplements can also cause diarrhoea, nausea and stomach cramps—particularly at higher doses.

Certain medications and health conditions can affect magnesium levels, so always check with your GP or pharmacist before supplementing.

And remember: tiredness, poor sleep or muscle cramps can also be caused by dehydration, under-fuelling, increased training, stress or poor recovery.

Your body needs more than one magic mineral! A varied Pot Plan helps provide magnesium alongside the protein, carbohydrates, healthy fats and micronutrients needed to support your training and health. 💙

🔵 THEIR WATCH, OUR HONOUR 🔵This one means more than a workout.We’ll be coming together as a community tomorrow to honour...
01/09/2026

🔵 THEIR WATCH, OUR HONOUR 🔵

This one means more than a workout.

We’ll be coming together as a community tomorrow to honour and remember the two police officers PC Matthew Blades and PC Tom Clough who tragically lost their lives in the line of duty. 💙💙

🩸 IRON — WHY IT MATTERS FOR ENERGY, RECOVERY & PERFORMANCEFeeling unusually tired, struggling to recover or noticing you...
01/09/2026

🩸 IRON — WHY IT MATTERS FOR ENERGY, RECOVERY & PERFORMANCE

Feeling unusually tired, struggling to recover or noticing your performance dipping?

Low iron could be one possible reason—but tiredness alone doesn’t confirm an iron deficiency.

Iron is an essential mineral that your body cannot produce, so it must come from food. It is needed to make haemoglobin—the protein in red blood cells that transports oxygen around the body and into your working muscles.

It also supports:

⚡ Energy production
🏋🏼‍♀️ Exercise performance
🧠 Concentration
💪 Recovery
🛡️ Normal immune function

This makes iron particularly important for active people, especially endurance athletes, menstruating women, vegetarians and vegans.

🔍 FERRITIN OR HAEMOGLOBIN—WHAT’S THE DIFFERENCE?

Ferritin reflects the iron stored in your body.

Haemoglobin carries oxygen in your blood.

You can have depleted iron stores and low ferritin while your haemoglobin remains within the normal range. This is called iron deficiency without anaemia.

If iron stores fall further and haemoglobin becomes low, this can develop into iron-deficiency anaemia, which may significantly affect energy, work capacity and exercise performance.

Possible symptoms include:

🥱 Persistent tiredness
😮‍💨 Breathlessness
💓 Palpitations
🤕 Headaches
🧠 Poor concentration
🏃🏼‍♀️ Reduced performance or recovery
🦵 Restless legs
💇🏼‍♀️ Increased hair shedding

However, these symptoms can have many causes—so don’t diagnose yourself or immediately start taking iron.

🧪 GET TESTED FIRST

A blood test can help assess haemoglobin and ferritin alongside other relevant markers.

Ferritin can also rise during illness, inflammation or injury, potentially making iron stores appear healthier than they really are. Results therefore need to be interpreted in context by an appropriate healthcare professional.

💊 DON’T SUPPLEMENT “JUST IN CASE”

More iron does not automatically mean more energy or better performance.

Unnecessary supplementation can cause constipation, nausea and stomach pain, and excessive iron can be harmful.

Speak to your GP, pharmacist or qualified healthcare professional before taking a therapeutic iron supplement.

🥩 HOW CAN NUTRITION HELP?

There are two main types of dietary iron:

🍗 HAEM IRON

Found in meat, poultry, fish and seafood. This form is generally absorbed more efficiently.

🌱 NON-HAEM IRON

Found in lentils, beans, chickpeas, tofu, nuts, seeds, leafy greens and fortified cereals. Its absorption varies more depending on what else you eat.

🍓 BOOST PLANT-IRON ABSORPTION

Combine non-haem iron foods with vitamin C:

• Lentil dhal with peppers or tomatoes
• Beans with broccoli
• Fortified cereal with berries
• Tofu stir-fry with peppers
• Chickpea salad with lemon juice

☕ Tea and coffee can reduce iron absorption, so if your levels are low, avoid drinking them with an iron-rich meal or supplement. Leave a gap where possible.

And remember: when your training volume increases, your body still needs enough total energy, protein and micronutrients to support it.

A varied Pot Plan containing quality protein, colourful vegetables, pulses, wholegrains, nuts and seeds can help you meet your iron requirements—but unexplained or persistent fatigue should always be properly investigated.

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