---
title: The Latest News for the Fitness Room at the MTC
description: How to, news and the best from the web on fitness and well being for users of Tracerco's Fitness Room at the MTC
---

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## [Eight Essentials for Getting Started... MTC Fitness Room](https://blog.tracerco.com/mtc-fitness-room/eight-essentials-for-getting-started-mtc-fitness-room)

 Posted by [Tracerco](https://blog.tracerco.com/mtc-fitness-room/author/tracerco)

 Jan 27, 2015, 11:39:31 AM

[![](https://blog.tracerco.com/hs-fs/file-2369524391-jpg/Gym_blog/Equipment/weights_1.jpg)](https://blog.tracerco.com/mtc-fitness-room/eight-essentials-for-getting-started-mtc-fitness-room)

## If you are new to exercising in a gym these eight tips from Dave Swallwell should help you to get started on your fitness journey…

[Read More](https://blog.tracerco.com/mtc-fitness-room/eight-essentials-for-getting-started-mtc-fitness-room)

 Topics: [fitness training](https://blog.tracerco.com/mtc-fitness-room/topic/fitness-training), [MTC Fitness Room](https://blog.tracerco.com/mtc-fitness-room/topic/mtc-fitness-room)

## [Fuelling for fitness – how to feel better, train harder and recover well.](https://blog.tracerco.com/mtc-fitness-room/fueling-for-fitness-how-to-feel-better-train-harder-and-recover-well)

 Posted by [Tracerco](https://blog.tracerco.com/mtc-fitness-room/author/tracerco)

 Jan 27, 2015, 11:34:00 AM

[![](https://blog.tracerco.com/hs-fs/file-2372024414-jpg/Gym_blog/sweet_pototes.jpg)](https://blog.tracerco.com/mtc-fitness-room/fueling-for-fitness-how-to-feel-better-train-harder-and-recover-well)

Nutrition, it is essential in making you feel better, train harder and recover well. It is important to eat frequently so try and make sure that you don’t go longer than four hours without eating – this is a key part of your training plan and obviously drink plenty of water – avoid sugar filled drinks! Consider having your biggest meal of the day after training when your energy stores are depleted and your body is ready to replace the nutrients.

Your meals should consist of fresh produce if possible and where include a complex carbohydrate, protein and same natural fats (there are some good fats). It is important to try and have a little bit of protein with each meal as this supports the development of lean body mass and aids in your body’s ability to recovery. Try not to exceed 1.5 to 2.0grams of protein per kilo of body weight. I.e. if you weigh 80kg then your intake should be between 120 and 160 grams/day.

**Complex carbohydrates**

Potato / Sweet potato  
Brown rice  
Whole wheat pasta  
Oatmeal  
Beans  
Strawberries  
Melon  
Apple  
Orange  
Fat free yoghurt  
Fat free milk  
Whole wheat bread  
Whole grains  
Museli

**Sources of Protein**  
Milk  
Low fat cottage cheese  
Chicken  
Fresh fish  
Canned Tuna / Salmon  
Egg whites  
Nuts and seeds  
Pork

**Healthy Fats**  
Sunflower seeds  
Pumpkin seeds  
Peanut butter  
Low fat cheese  
Nuts (Almonds, walnuts)

Article by Dave Swallwell who has a lot of information on sports nutrition should anyone want to learn more please get in touch.

[Read More](https://blog.tracerco.com/mtc-fitness-room/fueling-for-fitness-how-to-feel-better-train-harder-and-recover-well)

 Topics: [MTC Fitness Room](https://blog.tracerco.com/mtc-fitness-room/topic/mtc-fitness-room), [Nutrition](https://blog.tracerco.com/mtc-fitness-room/topic/nutrition)

## [The five elements of a typical training plan...](https://blog.tracerco.com/mtc-fitness-room/the-five-elements-of-a-typical-training-plan)

 Posted by [Tracerco](https://blog.tracerco.com/mtc-fitness-room/author/tracerco)

 Jan 20, 2015, 3:58:12 PM

[![](https://blog.tracerco.com/hs-fs/file-2371327260-jpg/Gym_blog/Equipment/Bike.jpg)](https://blog.tracerco.com/mtc-fitness-room/the-five-elements-of-a-typical-training-plan)

A typical plan will be different for each of us and it needs to be tailored to your personal goals. However, in general it will consist of several areas, these are:

[Read More](https://blog.tracerco.com/mtc-fitness-room/the-five-elements-of-a-typical-training-plan)

 Topics: [training plan](https://blog.tracerco.com/mtc-fitness-room/topic/training-plan), [MTC Fitness Room](https://blog.tracerco.com/mtc-fitness-room/topic/mtc-fitness-room)

[All posts](https://blog.tracerco.com/mtc-fitness-room/all)

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- [MTC Fitness Room (3)](https://blog.tracerco.com/mtc-fitness-room/topic/mtc-fitness-room)
- [Nutrition (1)](https://blog.tracerco.com/mtc-fitness-room/topic/nutrition)
- [fitness training (1)](https://blog.tracerco.com/mtc-fitness-room/topic/fitness-training)
- [training plan (1)](https://blog.tracerco.com/mtc-fitness-room/topic/training-plan)

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