Staying fit and healthy – mentally and physically – can be tough with the change to lifestyles resulting from the Coronavirus outbreak which is why we are sharing FitFans tips with the Leicester Tigers community.

FitFans is a club initiative designed to get supporters of all ages active, even at home. We post new sessions to the Tigers website every Tuesday, so take a look and join us!

Food of the Week: Fish & Tofu

Fish contains omega-3 fatty acids – what we like to call the “good fats” – which are incredibly important for our bodies and our brains.

Fish is also a great source of animal protein as it is the lowest in fat overall, especially white fish. Unfortunately we aren’t able to produce these essential amounts of nutrients our body needs, proving why fish is an important part of our diet.

Tofu offers the same protein-rich nutrients and omega-3 fatty acids which makes it a great substitute for non-fish eaters, vegetarians or vegans. 

Factfile

• Loaded with proteins and Vitamin D
• Best source of omega-3 fatty acids
• Helps with sleep and daily functioning
• Try to eat 2-3 servings per week
• Helps in decreasing the risk of heart disease

Exercise of the Week: Squats

Back to an old favourite today, but that shows how valuable this exercise can be in a regular fitness routine.

Step-by-Step Guide

• Stand with your feet shoulder-width apart
• Put your arms out in front of you to aid with balance
• Squat down as if you were going to sit on a chair
• And back up to standing
• Repeat

Helpful tips

• Try to keep your back straight
• Try not to break at the waist – bend forward
• The slower the squat, the more control, the harder it becomes

Progression

Back to an old favourite today, but that shows how valuable this exercise can be in a regular fitness routine.

• Follow the step-by-step guide above but change the “ and back up to standing” to “jump and land”.
• Keep the knees soft to land
• Really explode out of that squat, holding the rest of your body in the same position, and land.
• Then stand, wait and start again.
• Repeat for 8-10 reps and for 3 sets with a rest in between

You can do this!