Coffee is the second most traded commodity on the world, with 25 million farmers in 25 countries producing coffee.If you have a hard time functioning in the morning without coffee, you're not alone In fact, caffeine is considered the most commonly used drug in the world. In the uk alone the UKS coffee consumptions has soared to 95 million cups a day in 2018, up from 70 million in 2008.That’s an increase of 25 million over the last 10 years.
“It’s evident to see that in the last decade we’ve gone from a country of tea sippers who enjoy the occasional instant coffee, to a nation of seasoned coffee connoisseurs exploring a large variety of roast and ground blends”
Did you know…..
It is currently the most commonly consumed psychoactive substance, and the one to blame for coffee's potentially addictive properties
Caffeine has various effects on your body, including the ability to increase your metabolism, enhance exercise performance and boost your mood But caffeine is perhaps best known for its effects on your brain, where it helps increase alertness, concentration and the motivation to work.
Did you know coffee was originally a food.
Coffee berries were mixed with fat to create an energy-rich snackball. It was also consumed as a wine when made from the pulp of coffee berries.
Coffee is actually a fruit.
Coffee beans as we know them are actually the pits of a cherry-like berry that are grown on bushes. Even though coffee is actually a seed, it's called a bean because of its resemblance to actual beans.
Dark roast coffees have less caffeine than lighter roasts.
Even though the flavour is often stronger, roasting actually burns off some of the caffeine.
Decaf does not mean caffeine-free.
An eight ounce brewed cup of decaf coffee actually has two-to-12 milligrams of caffeine. In comparison, a regular cup of coffee has anywhere from 95 to 200 milligrams. (Twelve ounces of coke only has 23-35 milligrams of caffeine.)
In the UK, 80% of adults consume caffeine every day.
According to the Food and Drug Administration, the average intake is 200 milligrams, or about two five-ounce cups of coffee.
Between the US and UK we consume 400 million cups of coffee per day.
This is the equivalent to 146 billion cups each year. the U.S. IS the leading consumer of coffee in the world
Britons spend more than £2,000 a year each in high street coffee shops, research has found.
On average we visit a coffee shop 152 times - three times a week - and each trip costs us £13.85.
The total spend for the average Brit is £2,110.86 p/y or eight per cent of the average UK salary of £27,000.
The amount of caffeine found in coffee varies greatly. For instance, some cups of coffee can contain as little as 30 mg, whereas others hold over 300 mg.However, on average, an 8-ounce cup of coffee contains around 100 mg of caffeine — enough to produce noticeable effects for most people.
Once consumed, caffeine takes about 30–60 minutes to reach its maximal concentration in the blood. Effects tend to last between three and nine hours, depending on the person
Protects against heart disease and diabetes: Regularly drinking caffeinated beverages like coffee and tea may reduce the risk of heart disease and type 2 diabetes in some individuals
Coffee & Exercise
Caffeine is one of the most researched substances reported to help athletes perform better and train longer and harder. As a result, professional and amateur sports people often take it as a performance-enhancing “ergogenic” aids for a wide range of activities. These include intermittent exercise such as football and racket sports, endurance exercise such as running and cycling, and resistance exercise such as weightlifting.
But while most research looks at the effects of pure caffeine consumed as tablets with water, in the real world most people get their caffeine from coffee, energy drinks or other products like special gels or chewing gum. So will drinking a cup of joe before your workout actually make a difference? The answer could depend as much on your genes as what kind of coffee you’re drinking.
Scientists think caffeine affects the body chemical adenosine, which normally promotes sleep and suppresses arousal. Caffeine ties up the receptors in the brain that detect adenosine and so makes it more alert.
But it may also increase stimulation of the central nervous system, making exercise seem like it involves less effort and pain. In high-intensity activities such as resistance training or sprinting, it may increase the number of fibres used in muscle contractions, meaning movements can be more frequent and forceful.
Faster, higher, stronger
Research has shown that pure caffeine can help endurance athletes run faster and cycle for longer. It can help footballers to sprint more often and over greater distances, and basketball players to jump higher. It can help tennis players and golfers to hit the ball with greater accuracy. And it can help weightlifters lift more weight.
The evidence for caffeine’s effects on sprinting is more mixed. Limited improvements have been found for events lasting under three minutes. But for races of around ten seconds, caffeine can improve peak power output, speed, and strength.
An increasing number of studies have also shown that coffee can be used as an alternative to caffeine to improve cycling and competitive running performance, and produce similar results similar to pure caffeine. In fact, coffee may even be more effective at improving resistance exercise than caffeine alone. Similarly, drinking energy drinks containing caffeine before exercise can improve mental focus, alertness, anaerobic performance and endurance performance.
But drinking coffee isn’t like taking a measured dose of caffeine. The amount of stimulant in a cup, and so how it affects you, will depend on the blend of coffee and how it is brewed. Studies have shown consuming either 0.15gor 0.09gof caffeinated coffee per kilogram of body weight can improve performance. So a dessert spoon of coffee granules rather than a traditional teaspoon is probably best.
It’s also worth bearing in mind that each piece of research shows caffeine improves athletic performance of a group of people as a whole. But we also know that genetic factors have a big influence on our responses to caffeine and not everyone reacts in the same way. This means consuming caffeine won’t necessarily improve your performance.
Heading off on a ski holiday? Then why not get more out of your trip by getting fit for the slopes! Xtra-Fit now introduces 'SKI-FIT', both as Group sessions and as a Bootcamp. For more details visit the SKI-FIT page >>
a full body workout:
Back in March 2019: on Wednesday evening, Olivia Pettifer will run a bootcamp session at King George's Park, from 19:30 till 20:30
I never really enjoyed exercise - or sport for that matter - but Olivia has got me to finally enjoy working out. I am now even incorporating workouts at home, something that I would have never thought of doing before! Olivia provides constant encouragement both inside and outside of our sessions.
Olivia is just wonderful, she has the perfect balance between drive and motivation, and I really enjoy working out with her.
Thank you Xtra-Fit!!
I started Personal Training sessions with Olivia about a year ago and have seen a really dramatic improvement in my fitness; I have literally gone from strength to strength!
Olivia is very easy to get on with and very knowledgeable about health and fitness. Despite my defeatist attitude, she is patient, encouraging and pushes me well beyond what I think are my limits.
I enjoy being able to exercise outdoors and I even did a session in the snow; something I would never previously have contemplated. Every week is well-planned and varied in terms of focus and the equipment used. It is always hard work but hugely satisfying.
I started with Xtrafit in a bid to get stronger and more confident in the gym. I have had sessions with both Olivia and Katie; both are professional and passionate in their work. I leave the session feeling motivated and have started to enjoy exercising again.
I am currently training with Olivia; her sessions are challenging but fun. She pushes me out of my comfort zone to get the best results. I feel stronger and fitter than ever. The sessions are tailored to my goals. With Olivia’s expert knowledge: she has supported and motivated me to reach my fitness goals and start new ones. I look forward our sessions and leave feeling energised. As a nurse, I have a irregular shift pattern which Olivia happily accommodates for. I have no hesitation in recommending Xtrafit if you are looking for a personal trainer.
I started looking for a Personal Trainer a year ago, I was bored with the exercise regime I was doing and I was lacking motivation and direction.
From the start Olivia at Xtra-fit has been a great source of knowledge & motivation, and every session is varied, fun & challenging. Olivia is hugely passionate about being a PT and this comes across with every session.
She not only devises a bespoke regime to fit your needs & goals, but advises and monitors your diet and nutritional requirements. Olivia has a holistic approach which ensures I stay motivated & push myself whether I’m training with her or on my own to get the best results.
I just wanted to thank you from the bottom of my heart for being so patient, motivating me and inspiring me to prove that it was possible for me summit 3 volcanoes in a week - but not without the help of your amazing targeted fitness plan that helped me with all those inclines and super long days.
I cant wait for our next fitness chapter together so that I can work on my beach bod for the Mexico trip. If like me peeps you need that push, that motivation, that dedicated tailor made fitness training to reach those specific goals - do it!! You only live once... make the most of your visit and look your best!
Marie Curie Cancer Care were also very happy with the combined £165,000 that was raised across the 37 participants on the Costa Rica Volcano Challenge to help provide terminal care for people in their homes or at the hospice to allow them to spend quality time with their loved ones at the end of their lives.
I stumbled across Olivia’s big signed truck parked outside my home one day and decided to get in touch for some PT sessions to help me get fit whilst I was recovering from a shoulder injury. After an initial assessment, Olivia and I discussed my goals and identified areas that needed the most work. She tailored some challenging training sessions, made them fun and really tried to push me when I felt I couldn’t do another rep. Her approach is professional and detailed, and I look forward to booking more sessions with Xtra-fit in the future.