A Life of Strength of "Ashleigh Feltham"
Hello, who are you and what sports/fitness routine do you play?
Hi, my name is Ashleigh Feltham. I was an elite gymnast and rock climber and represented Australia for 5 years. Now I teach BodyPump, BodyBalance and BodyAttack and am also a personal trainer. I have been working in the fitness industry for over 15 years.
I am an Accredited Practicing Dietitian and owner of Feed Your Future Dietetics. I believe everyone deserves to live a life of health and wellness. I am passionate about helping people achieve their highest quality of life through nutrition, mental health and exercise.
I hold a Masters of Nutrition and Dietetics and a Bachelor of Human Nutrition. In addition to being an Accredited Practicing Dietitian, I am also a qualified personal trainer and group fitness instructor and have been working in the fitness industry for over 15 years. I was an elite gymnast as well as an elite rock climber where I represented Australia for five years.
I have been exercising for as long as I can remember. Knowing the benefits of moving the body and eating well, and the impact that awareness and nutritional education has on the quality of life, I want to give back to the community in ways that I know best.
I believe the power of the individual is unlimited and I offer an understanding approach to my clients through my personal experiences of recovery from illness.
I am regularly published in leading health, wellness and fitness magazines such as Oxygen magazine, Men's Muscle and Health magazine, Fernwood magazine and Fitness First magazine. Through the featured nutrition articles, I write for magazines as well as the Feed Your Future Dietetics Blog. I educate readers about the importance of a balanced diet and the impact it has on an individual's quality of life.
There is so much information about nutrition and dietetics in the media it is no wonder there is confusion about how to eat for health and wellness. It is my goal to use my knowledge to assist in eliminating the myths and providing accurate information to assist the public in achieving health and increased quality of life.
How do you get ready to train for your sport/how do you train?
I train my Les Mills programs and tend to do ‘super sets’ of tracks e.g. 3 lunges tracks in a row. To gain strength to do the track easily means I can focus more on the class and not have to worry about ‘making it’ in the class.
After a workout/game, how do you recover your body? What do you do to get your body in shape? What type of diet do you eat?
TAKEN FROM MY BLOG The Four R’s to Optimal Recovery (feedyourfuturedietetics.com)
Giving your best during training or a workout is not enough to see optimal benefits. The way you recover post workout is a vital component to your results and to allow your body to come back stronger ready for the next session. There are four R’s which are essential to allow your body to recover post workout:
Your muscles use glycogen as energy. These glycogen stores need to be replaced post workout through food and drinks. Aim for 1.2g/kg or around 40-80g of quickly absorbed carbohydrates as soon as possible post workout if you are backing up for another session that day. An example could be a banana and honey sandwich with 1 tablespoon of honey on two slices of white bread. Otherwise, the next time you eat a meal or snack will be sufficient to help your body restore its glycogen.
Your body loses not only fluids but electrolytes when you sweat. It is important to replace 150% of the weight you lost during a workout in fluids. The average sweat rate of an athlete is 1-3L an hour. Your sweat is made up of electrolytes including sodium, potassium, chloride, calcium, and magnesium.
LMNT provide the solution to replace your lost electrolytes. There are four delicious flavors of raspberry salt, watermelon salt, citrus salt, and orange salt with my favorite being raspberry salt flavor. Each electrolyte drink has 1000mg sodium, 200mg potassium and 60mg magnesium.
A hard training session causes damage to your muscles. Including 20-40g of protein post workout is essential to help your muscles repair themselves.
Examples you could include in your post workout meal or snack could be:
65g of beef, pork or lamb or 80g chicken = approximately 20-25g protein
30g nuts, seeds and nut/seed butters = approximately 10-15g protein
1 large egg = approximately 7g protein
100g tuna = approximately 30g protein
100-150g legumes = approximately 15-20g protein
2 slices of cheese = approximately 10g protein
½ cup of oats = approximately 7g protein
1 cup cooked quinoa = approximately 8g protein
100g tofu = 12-15g protein
100g yoghurt = approximately 10g protein
2 slices seedy whole grain bread = approximately 12g protein
1 tablespoon peanut butter = approximately 6g protein
Giving your body adequate time to repair and become stronger is just as important as putting in maximal effort in your training session. If you are training twice a day this time in between sessions may need to include active recovery methods.
How do you prevent injuries when you’re training? What type of stretches do you normally do? What’s your routine looking like?
I teach BodyBalance which is a mixture of tai chi, pilates and yoga. This active recovery allows my body to feel 100% again for when I teach BodyPump or BodyAttack.
How do you structure your day now? What projects are you busy with?
I am the owner of Feed Your Future Dietetics. It is my mission to help all my clients achieve their goals as well as optimal health and wellness for life.
How has your journey on social media been? Future plans?
It has been very positive, I think many people are grateful for the resources and information I am providing. There are many pages which are trying to sell you the latest detox/magic pill/quick fix diet and I think people are getting sick of all the garbage they are seeing. I am passionate about sharing correct nutrition and health information to help my followers to be their best for life. I think this is why I have a strong following, people see my sincerity.
Knowing what you know now, what do you wish you could tell yourself 10 years ago?
I have always been a driven person and I don’t think regret or changing the past is something I would do. I like the person I am today and through the tough times this has formed me just as much as the good times.
How can our audience find you online?
Follow me on Instagram and Facebook @feedyourfuturedietetics
My award winning blog can be found at www.feedyourfuturedietetics.com/blog
To subscribe to Feed Your Future Dietetics newsletter - http://eepurl.com/hGzAa1
Link to Ashleigh's Instagram: https://www.instagram.com/feedyourfuturedietetics/
Ashleigh Feltham is an elite gymnast and rock climber and has represented Australia for 5 years. Now she teaches BodyPump, BodyBalance, and BodyAttack and is also a personal trainer.
Common question for beginners:
"How long does post workout recovery last?"
After a relatively light workout, your muscles may be able to recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer.