Totally Tennis Charity Pub Quiz Night

Thirty five players and their guests had a great evening at the Totally Tennis charity pub quiz night hosted by coach Steph at The Queen’s College Arms in Pamber End, Tadley on Friday evening.

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Along with the quiz and dinner there were tennis lessons, courts and sessions plus lots of festive prizes raffled off to raise money towards a defibrillator for the courts.

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Tennis Director Nigel Long, “I’d like to say a massive thank you to Steph for organising such a successful evening and to everyone that came for their fabulous support.”

Coach Steph Retains Title

Totally Tennis coach Steph Catlin and former coach Ben Jubin successfully defended their 2017 and 2018 Basingstoke Open Mixed Doubles titles by beating Peter Blyth and Gill Stone in Sunday’s final held at Beechdown Health Club 6-0, 6-1.

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On their way to the final of this annual competition the former Totally Tennis performance players and college National champions Catlin and Jubin beat former club coach Andrew Ridgers and Aimee Patterson in one of their fixtures.

Congratulations Steph and Ben!

 

How To Make Sure 2019 Is YOUR Year

January, traditionally the month of new beginnings and fresh starts. How many times have you heard (or even said), My new years resolution is to Lose weight” oGet to the gym a minimum of 4 times a week.”

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Words we hear every January, empty promises that usually always end with the same outcome. By the time February comes around, most people have forgotten their new years resolutions. So how can we make sure that’s not you in 2019?

If you are successfully going to get thinner or fitter this year, whichever your goal – You must ENJOY the journey you embark on. You need to be able to see yourself sticking to it for the whole year, rain or shine  

How can I enjoy losing weight, or exercising more I hear you ask…?

Solution 1: Struggle to lose weight, or stick to a diet?

Join the next 8-week (fully online) Lean Bean Course run by our very own coach Steph Catlin from Food Is Life. The Lean Bean course is a nutrition based weight/fat loss course designed to empower you, via science-based education, to lose weight and keep it off for the rest of your life.

Follow Steph on Facebook and Instagram or visit www.foodislifeuk.com

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Solution 2: Don’t like the gym, or find them intimidating?

Join a sports club. A sports club that places high values on a community environment Learn a new skill, make new friends and achieve the same fitness levels as you would if you spent an hour on the treadmill at your local gin (I mean gym)

Your local tennis club is the perfect place to start and Totally Tennis has sessions available for Juniors and adults of all ages and abilities – there’s even a new adult beginner’s course starting on Saturday mornings in February. For more information telephone 01256 358816 or visit www.totallytennis.co.uk 

January is the month with the highest motivation and the biggest failure rate. Every day you have a chance to rewrite your story. Let’s make 2019 your year. 

Follow Totally Tennis on Instagram, Facebook and Twitter for all the latest news.

Read all the previous Sports and Nutrition posts from Steph HERE

 

 

 

 

 

Carbs after 6pm – Let’s Talk …..

Here’s the latest nutrition post from Coach Steph Catlin talking all about those much discussed carbohydrates and debunking the myths of when you should and shouldn’t eat them.

Cut carbohydrates out of your diet and you lose scale weight… can I let you into a little secret? Two actually..

1) Most of that change is water weight

2) It’s the decrease in calories, not the carbs

To lose weight, you must be in a consistent calorie deficit which means, burning more calories than you are eating in a day. Consistently, over a period of time.

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In answer to point 1:

When you eat a carb, you digest it and store it in your muscles

Along with storing the energy, you also store water

When you take carbs out, you no longer store water

Bob’s your uncle, fanny’s your aunt

In answer to point 2:

When you take carbs out of your diet, you eat less food

Less food equals less calories overall

By default you are in a calorie deficit

Bob’s your uncle, fanny’s your aunt

The bottom line?

– There is no such thing as a bad food, just a bad overall diet. Within a calorie controlled diet, carbs are important as fuel for the brain, and your muscles

– Low carb diets make people tired, hungry and unmotivated

– Unless you have a specific reason not to, Remember to LOVE THY CARB

Have a FABULOUS day 🙂

Yours in Health,

Steph

Read all previous nutrition posts in the new SPORTS NUTRITION tab at the top of the page or click here totallytennis.wordpress.com/sports-nutrition/

Former Totally Tennis performance player and now coach Steph Catlin has founded Food Is Life, a sports nutrition consultancy business based in Basingstoke. If you would like to learn more about how to achieve your personal nutrition goals and for specific personal advice please contact Steph directly via foodislifeuk@gmail.com via her website www.foodislifeuk.com or visit her social media channels FacebookTwitter and Instagram

Hungry for more and want to read more of Steph’s myth busting, science based nutrition blogs? Click here

Photo used with courtesy of www.medicalnewstoday.com (Photo by Jonathan Colon )

Catlin Attends Tennis For Kids Course in Oxford

Totally Tennis coach Steph Catlin attended the Lawn Tennis Associations (LTA) Tennis for Kids training course at the White Horse Tennis Centre in Oxford on Thursday. Along with the specific training Catlin got to meet World Number One wheelchair tennis player Alfie Hewett, who is also the current French Open singles champion and Wimbledon doubles champion.  She also met Miles Maclagan, former professional player and coach of British Number One Andy Murray and Laura Robson.

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If you are looking for a fun and fitness activity for your children look no further than Tennis for Kids that returns on 5th April 2018. The grassroots initiative gives children, aged between four and eleven, the opportunity to fall in love with tennis by taking part in a six-week introductory course delivered by specially trained and enthusiastic LTA accredited coaches such as Catlin. Each player that signs up for the course will also receive a special Tennis for Kids Babolat racket and ball set as well as a personalised T-shirt delivered right to your door for just £25 (works out to just a little over £4 per week for the six week course).

Tennis for kids 2018

The campaign was launched in 2016 and last year 20,000* children throughout the country took part in the LTA’s tennis starter course for children with 98% of parents stating that they were happy with their child’s experience. Why not find out more and get your family involved in 2018?

Totally Tennis will be running these lessons at the indoor centre ……..watch this space as dates will be coming soon!

* Information used with courtesy of clubspark.lta.org.uk/TennisForKids

 

Five Best Recovery Foods

You know the benefits of cooling down and stretching after exercise, but are you recovering optimally if you don’t consider the nutritional aspect? Let’s firstly clear up the fundamental importance of using nutrition to recover the best you possibly can from exercise…

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  1. You must replace the lost water and salt from sweating
  2. You must replace the carbohydrates you burn off (carbohydrates are the preferred fuel source for the body to function)  
  3. You must consume protein to keep your body in a positive protein balance (the only way for muscles to repair and adapt)
  4. You must plough your body with micronutrients to keep the immune system functioning (the immune system is damaged by exercise)

Recovery is not just about stretching post exercise but also about nutrition to recover the best you can. As we have previously spoken about the importance of hydration, carbohydrates AND protein, let’s talk through some practical examples of foods you can consume after a tennis training session, or a match.

  1. Beans on toast with a side of fruit (e.g. an apple)
  2. Flavoured yoghurt topped with a bowl of fruit salad
  3. One bread roll filled with chicken and salad
  4. Fruit smoothie packed with berries, banana, oats and yoghurt
  5. Sports drink (e.g. lucozade) and a protein bar

Moral of the story. Keep it simple and incorporate food that doesn’t require spending hours in the kitchen to prepare.

Yours in Health,

Steph

Former Totally Tennis performance player and now coach Steph Catlin has founded Food Is Life, a sports nutrition consultancy business based in Basingstoke. If you would like to learn more about how to achieve your personal nutrition goals and for specific personal advice please contact Steph directly via foodislifeuk@gmail.com via her website www.foodislifeuk.com or visit her social media channels FacebookTwitter and Instagram

Read more nutrition advice in previous posts  Is Nutrition The Missing Puzzle Piece to Your Ultimate Tennis Performance?Do You Suffer With Performance Dips During a Tennis MatchProtein Isn’t Just For Body Builders, Competition Nutrition – What, When and How Much? and Eat Food When You Can, Supplement When You Must

 

 

Eat Food When You Can, Supplement When You Must

When it comes to food and nutrition, there is no right or wrong. You have eaten thousands of meals whilst living on this planet, and you’re still here right?! The same goes with sports nutrition, you have survived this long so why should you listen to me?!

I’m not a sports nutritionist that is going to overhaul your diet, tell you exactly what to eat and when to eat it. I am here to help you understand what you currently eat, whether your tennis performance is optimal with that diet, and if not, how we can tweak your diet so that it fits in line with the current scientific research for tennis players.

A8AB3C3C-4353-48E8-A4BD-6B681043DA7BToday let’s talk about supplements. Supplements are called supplements, because they are a SUPPLEMENT to your diet. Most of you will be able to get all the nutrition you need to fuel your body and tennis performance through a good diet, good hydration and enough sleep.

With that being said, there are certain circumstances when supplements may be useful, and I will list them below and the reasons why (if there are any supplements not on this list, it would be wise to consider whether you’re wasting your money) …

Multivitamins – A multivitamin will not necessarily directly enhance tennis performance, but vitamins and minerals are essential nutrients for overall health, growth repair and vitality. If you are partaking in a heavy training schedule, or simply lack fruit and vegetables in your diet, supplementing with a mutlivitamin is advised.

Protein powder – Protein is essential for growth and repair of muscles, which is essential for optimal tennis performance. For tennis players who require relatively high protein intakes and travel a lot, or struggle to eat enough protein, supplementing with a protein powder would be beneficial.

Sports Drinks – Staying optimally hydrated with a good balance of electrolytes (salts) is essential for health, tennis performance and recovery. If a tennis player doesn’t enjoy the taste of water during or after exercise, this is when a sports drink would be useful to ensure optimal performance and recovery.

Caffeine – Caffeine essentially blocks receptors in the brain telling you you’re tired. Caffeine will allow you to perform at a higher intensity for a longer period of time, therefore maximising performance (as long as it is consumed in the right amount at the right time, personal to you).

There are a few other supplements that have been well researched to have beneficial effects on sports performance, but for the purpose of this blog (unless you are an elite athlete), these are the only supplements you will need for overall health and tennis performance. If you have any questions, or more importantly are taking any other supplements not on this list, please don’t hesitate to get in touch!

Yours in Health,

Steph

Former Totally Tennis performance player and now coach Steph Catlin has founded Food Is Life, a sports nutrition consultancy business based in Basingstoke. If you would like to learn more about how to achieve your personal nutrition goals and for specific personal advice please contact Steph directly via foodislifeuk@gmail.com via her website www.foodislifeuk.com or visit her social media channels FacebookTwitter and Instagram

Read more nutrition advice in previous posts  Is Nutrition The Missing Puzzle Piece to Your Ultimate Tennis Performance?Do You Suffer With Performance Dips During a Tennis MatchProtein Isn’t Just For Body Builders and Competition Nutrition – What, When and How Much?