SmartFOOD x Golden Club

SmartFOOD and Golden Club have joined forces to make two important parts of an active lifestyle – well-planned eating and regular exercise – fit together more easily.

At the heart of the partnership is the protein package, built above all for people with an active lifestyle who train regularly.

The protein package means 4 ready meals for every working day, a set daily calorie level, and a higher protein content than the standard package. The average daily macro split is roughly 30% protein, 40% carbohydrates and 30% fat.

Enough protein helps build and maintain muscle mass and, together with regular exercise, helps preserve physical capacity. As you get older, maintaining muscle mass – and supporting it with enough protein – becomes increasingly important.

The meals are made in SmartFOOD’s own production kitchen and a full working day of food is delivered to your home or office in the morning. So alongside training and everything else, there’s no separate menu to plan, no calories and macros to calculate, no shopping and no meal prep.

Over 20 years of experience behind the menus

SmartFOOD’s protein package menus were developed by trainer and nutrition adviser Janika Koch-Mäe together with SmartFOOD’s chefs.

Janika has worked as a nutrition adviser since 2013. Her main areas of focus are sports nutrition, improving body composition, the role of protein in nutrition, and the particular nutritional needs of women over 40. She graduated as a nutrition adviser from Annely Soots’ Health School and has continued her studies at the Public Health Academy, at Precision Nutrition, and on courses led by exercise physiologist and nutrition scientist Dr Stacy Sims.

As a trainer, Janika has over 20 years of experience. She holds EOK level 5 qualifications as a bodybuilding and fitness trainer and as a group training instructor, FAF Personal Trainer and Gym Instructor licences, a Trainer4You personal trainer licence, and a Glücker Kolleg personal trainer certificate.

Long experience in both nutrition and training helps her see the two as one whole. The protein package follows that same principle – it isn’t simply the standard menu with more protein, but something designed from the start around the needs of an active person.

What’s included in the protein package?

• 4 meals a day
• a set daily calorie level
• on average roughly 30% protein, 40% carbohydrates and 30% fat
• a varied, rotating menu
• the option of a vegetarian menu
• a full working day of food in one morning delivery
• the option to choose the calorie level that fits your goal and energy needs

SmartFOOD × Golden Club: the RESTART90 programme

RESTART90 is a joint 90-day programme from SmartFOOD and Golden Club, in which five participants spend three months putting consistent, well-planned eating and regular exercise to the test.

Taking part are Grete Kuld, Jürgen Pärnsalu and Andres Puusepp, plus two participants chosen by application. Everyone starts from a different background, with different goals and different levels of fitness, but all follow the same 90-day journey – SmartFOOD’s protein package on working days, regular training at Golden Club, and support along the way from the services and products of partners chosen for the programme.

RESTART90 isn’t a quick fitness challenge or a few weeks of dieting. The idea is to give participants a long enough stretch to make eating and exercise a genuine part of everyday life, and to see what consistency changes over that time.

Across the 90 days we’ll share the participants’ real experiences, their training, their eating and their progress – and at the end we’ll look at what three months actually changed.

Over the 90 days

SmartFOOD’s protein package

For 90 days, participants receive SmartFOOD’s protein package on working days – 4 meals a day, their chosen calorie level, and a higher-protein menu.

Training at Golden Club

The focus throughout the programme is regular, varied movement. The training plan includes personal training, circuit training and group classes at Golden Club.

Happy Aging – InBody body composition analysis

At the start and the end of the programme, every participant has an InBody body composition analysis at the Happy Aging clinic. InBody gives a thorough picture of body composition, measuring the balance of intracellular and extracellular water using 16 electrodes. Among other things, the analysis shows muscle mass and body fat by body part, body fat percentage, fluid balance and cell membrane strength, and helps identify the body’s nutrient needs and shortfalls.

Slimm – Endosphere body treatment

Each participant receives 10 Endosphere body treatments at the Slimm salon during the programme. Endosphere is a body treatment based on compressive micro-vibration, carried out with a specialised roller device. It stimulates the tissues and lymphatic circulation and is used, among other things, to reduce muscle tension and swelling, support blood circulation, and improve the skin and body contours.

Ecosh – 90 days of supplements

Ecosh puts together a 90-day supplement package for each participant, with the final selection and instructions for use drawn up by Ecosh’s product development team. The products are chosen with an active period, training and recovery in mind, and participants use them throughout the RESTART90 programme.

Värska – drinks partner

Värska is RESTART90’s drinks partner, and selected Värska products are available to participants throughout the programme. So alongside eating and training, we’re also paying attention to one of the simplest everyday habits of all – drinking enough.

Could you use a small restart too?

Sometimes all it takes is a small push to get eating and exercise back on track and find a good rhythm again.

With exactly that in mind, SmartFOOD and Golden Club are starting to offer restart packages of different lengths, combining SmartFOOD’s protein package with training at Golden Club and a personal plan. That way two important parts of your day are thought through for a while, and starting again is far easier.

Once you feel for yourself what regular exercise and settled eating do for how you feel, the motivation to keep going comes far more naturally.

Details of the SmartFOOD × Golden Club restart packages are coming soon!