Ultimate Health & Fitness – Ripley https://ultimatehealth-fitness.co.uk Personal Trainer Tue, 13 Nov 2018 21:40:52 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 https://ultimatehealth-fitness.co.uk/wp-content/uploads/2018/04/cropped-oceanwpfavicon-32x32.png Ultimate Health & Fitness – Ripley https://ultimatehealth-fitness.co.uk 32 32 Danielle’s Transformation https://ultimatehealth-fitness.co.uk/danielles-transformation/ https://ultimatehealth-fitness.co.uk/danielles-transformation/#respond Tue, 13 Nov 2018 21:40:52 +0000 https://ultimatehealth-fitness.co.uk/?p=4327 Danielle, a hard working mother of 2, has quite literally blown us away with her incredible transformation.

Danielle constantly strived to better herself, by her exercise execution, her activity level and diet.
Danielle soon became a big motivator to others within the group sessions … just by the way she lifted.
Danielle managed her nutrition in a way that allowed her to continue to enjoy the sociable things that she liked to do with her family and friends.

All in all, Danielle’s achievement is nothing short of incredible, as I am sure you will all agree!

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I struggle to find the time to eat! https://ultimatehealth-fitness.co.uk/i-struggle-to-find-the-time-to-eat/ https://ultimatehealth-fitness.co.uk/i-struggle-to-find-the-time-to-eat/#respond Mon, 12 Nov 2018 19:00:35 +0000 https://ultimatehealth-fitness.co.uk/?p=4299 A common statement we hear from busy parents and business people is “I simply don’t have enough time to eat this…

Often it’s not that people don’t want to eat right, they simply don’t know how to.

Follow our 3 top tips to help you stay compliant with your fat loss eating plan no matter how busy your day is.

PROBLEM 1
“I regularly eat in restaurants and there’s nothing right on the menu for me.”

SOLUTION
If you eat out regularly and you’re trying to stick to your fat loss eating plan, one thing you can do is ask the restaurant to design your meals the way you want them to be. Often restaurants have the food you need to eat and it may not even be on the menu. A great tip is to simply ask for your protein portion to be doubled, leave out the starchy vegetables and double the vegetable portions they give you.

PROBLEM 2
I’ve got a busy schedule and I don’t have enough time to make all the food in the day.

SOLUTION
Set aside time once a week to prepare your food. Make a shopping list, go and get the food, and then prepare the whole week or even 3 days’ worth of meals ahead of time.

Before you go shopping, write your food plan out for the week. If you know your diary ahead of time, you can plan when, where and how you’re going to be able to eat.

You may find it easier to look at your weekly plan and work out which meals take longer to cook if you’re always busy and make it those ones that you’ll prepare ahead of time.

PROBLEM 3
I’m in and out of meetings all day

SOLUTION
You make your day hectic; so take a step back a regain control of your day! Make sure you know what sort of a day you have ahead and plan when you are going to be able to eat. Condense meals if need be for a particularly busy day, for example I’ll prepare 4 meals instead of 6 if I know time to eat will be an issue.

#cleaneating #fitness #healthy #gym #motivation #health #eatclean #diet #fit #lifestyle #training #getfit #workout #healthychoices #determination #fitnessaddict #fitspo  #exercise #instahealth #strong #train #instagood  #weightloss #fatloss #active #fitfam

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10 Reasons Why Women Should Lift Weights https://ultimatehealth-fitness.co.uk/10-reasons-why-women-should-lift-weights/ https://ultimatehealth-fitness.co.uk/10-reasons-why-women-should-lift-weights/#respond Sun, 11 Nov 2018 17:55:21 +0000 https://ultimatehealth-fitness.co.uk/?p=4295 We talk to many women about training and how to get the best body shape. It still amazes us that, despite all the benefits you can read about, women still shy away from the very style of training that will get them the best results.

When we assess a female client, who spends a lot of time doing cardio, we come across poor flexibility in the thighs and hips, a pelvis that is tilted forward (especially post-natal), glute muscles that aren’t firing correctly, complaints of lower back pain and rounded shoulders. These aren’t areas that can be improved by simply prescribing more work on a treadmill. These areas need strengthening and then progressing.

One of the main things that worries women about lifting weights is getting big muscles. You’ve probably heard this a hundred times before but you really won’t end up like Arnold Schwarzenegger if you start lifting. Why? Women typically have 10% of the testosterone that men have.

Testosterone is the primary muscle building hormone, so women are going to struggle to gain large amounts of muscle mass. Also, women typically don’t eat enough to develop a lot of muscle mass.

You must create damage to the muscles (through strength training) and then provide them with adequate protein to support repair and grow, after all this is what will give you more tone and shape.

So what are the main benefits to strength training?

1. Stronger bones and connective -tissue – lifting weights is load bearing exercise which helps strengthen your bones. Maintaining strong and healthy bones lowers your risk of osteoporosis.

2. Lifting weights increases EPOC (Excessive post exercise oxygen consumption) – Your body always likes to return to a state of natural balance after anything that it does, this is called homeostasis. When you lift weights your body has to work very hard to bring you back to balance. This extra energy required burns calories for many more hours after your session.

3. Your metabolic rate will increase – For every pound of lean muscle mass you gain you burn an extra 50 calories per day.

4. Decrease your risk of injury – lifting weights helps you develop stronger tendons, this gives your joints more support and stability through daily task.

5. Boost stamina and energy levels – when you are stronger you have more energy for day to day tasks and you don’t get anywhere near as tired.

6. Increase your self confidence – I’m yet to come across a woman you hasn’t felt 100% better in herself from uncovering the body of her dreams. The benefits of increased self confidence carries over into your relationships not just the ones with your friends but also with your loved ones.

7. You have so much more variation available to you if you lift – You can change to countless exercises for different muscle groups, change the reps, sets, tempo and rest. If you just do cardio you only have that one bit of kit to use and you cover the same distance time after time without seeing improvements.

8. Anti – aging – You lose muscle and strength as you age, however if you strength train you will develop and retain your strength and muscle mass helping to maintain your youthful shape.

9. Reduction in body fat levels – This goes hand in hand with having more lean muscle mass and speeding your metabolic rate up. Lowering body fat reduces the amount of toxins in your body which improves the quality and elasticity of your skin.

10. When women lifts weights regularly they tell me that they feel empowered, stronger and so much sexier. They feel amazing and have a completely different perspective on life.

The difference in women that change their body shape through strength training over weight loss and hours doing conventional cardio is night and day.

If you’d like to know more about the programme we use with all of our clients to help them lose body fat and change their shape, please feel free to connect with us.

#weightlifting #healthy #girlswholift #exercise #weightlossjourney #shredded #physique #personaltrainer  #lifestyle  #weights #healthylifestyle #gymmotivation #snatch #ripped #weighttraining  #legday #fitspiration #bench #workoutmotivation #inspiration #fitnesslife #trainhard

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Carb Cycling – What’s it all about? https://ultimatehealth-fitness.co.uk/carb-cycling-whats-it-all-about/ https://ultimatehealth-fitness.co.uk/carb-cycling-whats-it-all-about/#respond Wed, 07 Nov 2018 19:30:11 +0000 https://ultimatehealth-fitness.co.uk/?p=4266 Following the same low carb plan day in and day out is a strategy that often leads to a plateau in fat loss and leads to low levels of, metabolic rate, thyroid function, energy levels and hormone function (especially testosterone). All of the above are essential for optimal fat loss and overall health; you can’t simply follow the same system and hope for results, you must have a strategy. This is where carb cycling comes in.

What is carb cycling?

Carb cycling is a planned alteration of your carbohydrate intake designed to stop you hitting a plateau along your fat loss journey. It also helps to maintain a more optimal metabolic rate, and allows you to continue to perform at your very best.

Carb cycling is an individual system where you have to see how your body responds to a given protocol.

Some people find they do very well having a carb load once every 2 weeks, some every week, some find it works well to have 3 days low carb followed by 1 day high carb.

My first suggestion is to have a higher carb meal once per week and to then check your body fat levels the day after to see how it has affected you.

Fat loss is an individual approach and what works for you may not work for someone else.

Let’s have a look at the protocols.

Protocols
Infrequent, large re-feed meals

This is for someone who has a lot of discipline and can stay consistent with their diet throughout the week until their planned large re feeding meal say on a Saturday. It is very important that you stay strict in the week and resist temptation if you use this protocol.

An example of a re feed meal may be by adding a sweet potato and a large dessert like apple pie and organic ice cream to your standard lean protein and vegetable meal.

Frequent or moderate re-feed meals
This is a planned re feed protocol that occurs every 3 or 4 days whilst you are still following a lower carb plan.
In some cases, low carbohydrate systems can affect your mental focus and concentration, not everyone can handle low carbs for too long (even a full week).

This is where a planned boost of carbs every few days can help. So in this case you would still remain on a lower carb plan of between 30 – 40 grams of carbs per day (for the average 55kg female) for three days and then on the fourth, you could have three pieces of fruit throughout the day, a post workout shake and a post workout carb meal with a sweet potato. Once again, check how your body reacts the day after and adjust the re feeds if you have gained body fat. If you feel like you’re putting fat on, you usually are.

Carb cycling for fat loss
When it comes to fat loss, you’re going to be following a programme of reduced calorie intake throughout. But you can continue to shock your body by mixing up your macronutrient intake through the week.  This is different to the frequent and moderate re feeds, as you’re not going to bump your calories up here. You’d stick to your daily calorie level, just switch between higher carb, medium protein and lower fat, to lower carb, medium protein and higher fat. The best way to do this is to pick your highest volume or more demanding training sessions as your higher carb days, and the rest as your lower carbs days. This will still give you plenty of energy to really push those hard leg days ahead of you.
Here’s an example
Both plans are designed on 1530 calories per day
175 g protein     175 g protein
140 g carbs 50 g carbs
30 g fat    70 g fat
This works very effectively, but must be used by people who are committed to preparing their food and rotating menus throughout the week. I know it seems it seems a silly point, but the calories I’ve used are an example and not specific to each of you. When it comes to fat loss, especially to someone who wants to get to single digit figures, I always know where their calories are.
To give you an extra tip, the next step in this process could be to cycle your calories and carbs at the same time. So you would follow the same process, but drop your calories by 350 for one or two days, and then add 350 calories to the day after. This is another great way to shock your body, whilst still remaining on a weekly calorie intake the will support body composition change.

Carb cycling for muscle gain
Those people that are looking to gain lean muscle mass always come to a standstill when they notice fat gain at a lot quicker rate than muscle gain. In this case following a lower carb, high protein, high fat diet during the week can still work in your favour. You create a plan around a structured large re feed meal which can provide you with the extra calories and anabolic nutrients required to build muscle, whilst still remaining lean. So say on a Sunday you load up on 15 – 20% more calories from carbs than you would normally have. So a 3000 calorie weekly plan would mean loading up to 3450 – 3600 and then dropping back down again the day after. If you find this plan works well for you and you are still gaining lean mass, add 2 high carb meals in on your re feed day and see how that works. In some cases two planned re feed days work very well and you will continue to develop muscle mass whilst still remaining lean. Remember to assess your body composition regularly.

Tops tips for carb cycling
* Stick to your planned protocol
* Make sure you always plan ahead
* Record your progress by taking regular body fat measurements and pictures
* Remember that not every strategy works well for everyone, try one for a few weeks and then change it if it’s not working.
* Add your re-feeds in as your post workout meal and not before.
* Don’t try to attempt carb cycling if you’ve not got the basic habits and essential skills of fat loss nailed down.
* Give carb cycling a go and let me know how you get on.

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Addicted to Sugar? https://ultimatehealth-fitness.co.uk/addicted-to-sugar/ https://ultimatehealth-fitness.co.uk/addicted-to-sugar/#respond Mon, 05 Nov 2018 06:00:00 +0000 https://ultimatehealth-fitness.co.uk/?p=4268 It’s common to hear people labeling sugar as the root cause of all fat gain.⁣

However, the reality is that most hyper-palatable (aka delicious) foods contain high amounts of both sugar AND FAT!⁣

So if you’re cutting out foods like biscuits, donuts, and ice cream from your diet, then you’re not just cutting out sugar, but are also cutting your fat intake drastically! ⁣

Both sugar and fat contain calories. Sugar is 4 calories per gram, and fat is 9 calories per gram.⁣

To lose weight and get lean you need to reduce your CALORIE INTAKE, whether that reduction comes from a decrease in sugar or fat intake does not matter.⁣

In fact, many ‘sugary’ foods are in fact great choices when dieting. Take fruit for example. All the calories in fruit come from sugar. Yet fruit is very high on the satiety index (meaning it’s very filling per calorie) making it a great diet food!

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Invitation To Our Open Day – Update https://ultimatehealth-fitness.co.uk/invitation-to-our-open-day/ https://ultimatehealth-fitness.co.uk/invitation-to-our-open-day/#respond Sun, 04 Nov 2018 19:00:07 +0000 https://ultimatehealth-fitness.co.uk/?p=4238

We welcome clients old and new to pop along to our Open Day on Saturday 10th November from 10am.

Bring family and friends along and join in the celebration of the grand opening of our new premises! 

The fun starts at 10am through til 1pm.

  • Bouncy castle for the kids
  • 11am Tug of war competition (mixed). Sign up when you arrive.
  • Gym challenges including hang tough.
  • Free body composition assessments
  • Raffle – the proceeds from which will go to Help For Heroes.
  • Drinks and snacks will be available.

Ultimate Health and Fitness specialises in small group training and 1-1 PT sessions

If you have been thinking about joining, why not pop down to have a look around at the facilities, have a chat about what we have to offer or book a free no obligation consultation? Exclusive offer for anyone signing up on the day!

#openday #fitness #gym #family #ultimatehealthandfitness #ripley

What our clients say

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Monday Motivation https://ultimatehealth-fitness.co.uk/monday-motivation/ https://ultimatehealth-fitness.co.uk/monday-motivation/#respond Sun, 28 Oct 2018 20:28:45 +0000 https://ultimatehealth-fitness.co.uk/?p=4262 Dedicated, focused, driven and truly inspirational. Ginette, a mother of one, who also holds down a full time career, came to us at UHF.

She expressed how unhappy she was with the way she looked and how she felt.

Ginette trained 3 x a week with 90% of her program dedicated to lifting weights. Her nutritional habits and routines were assessed. We took our time to educate her on the fundamentals of nutrition and we showed her how to implement them into her busy lifestyle.

Fast forward 14 weeks at our Transformation shoot in December 2017, you can see the physical change is incredible. She portrays a much happier, healthier and fitter version of herself, and as I am sure, Ginette will agree, it has had a huge positive impact within all aspects of her life.

Fast forward to October 2018, Ginette has lost nearly 3 and half stone and continues to enjoy training at Ultimate Health and Fitness.

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Top Tips For Managing Stress https://ultimatehealth-fitness.co.uk/top-tips-for-managing-stress/ https://ultimatehealth-fitness.co.uk/top-tips-for-managing-stress/#respond Fri, 12 Oct 2018 18:22:57 +0000 https://ultimatehealth-fitness.co.uk/?p=4190 When clients come in for a consultation at UHF, they often ask why our questionnaires go in to so much detail about sleep and stress.  They ask us; “how does that relate to me wanting to lose fat?”

Modern day stress plays a huge part in the reason why people gain excess body fat, especially around the midsection. In this article we expand on the stress issue and give you some helpful information that you can implement tomorrow. This will make a huge impact on not just your body shape, but your lifestyle as a whole.

So let’s start with what Cortisol is

Cortisol is the hormone that is produced by the adrenal glands and is released in response to any stress. Stress can come in many forms, this is normally where people sit bolt up, get defensive and say, “I have no stress”! So before you do the same, stress manifests itself physically and psychologically in ways that you don’t necessarily associate with. Illness, pollution, infection, noise, exercise and poor sleep patterns are just some.

What people also fail to realise is that cortisol is essential to our daily function.

The problem though is when we have a constant stream of stress, it leaves our bodies unable to cope.

Cortisol doesn’t act alone though, it works with another hormone known as insulin. Many of you are probably more familiar with the word Insulin than you are with cortisol. You’ll see what part insulin plays in fat loss later in the article.

How does Cortisol contribute to fat gain?

Well when we experience excessive periods of stress whether it is be physical or psychological, your body kicks in the “fight or flight” response (run or stand strong and deal with it)!! Now to deal with the stressful situation your body must provide you with the energy you will need. So you have elevated cortisol (because of the given stress) which elevates your blood sugar to give you the energy. Now if you had a physical need for that freshly supplied energy (like a caveman fighting off a lion or an intruder) it would be useful, but the problem nowadays is that you don’t. So where does all that energy go?

The hormone that kicks in when blood sugar is elevated is known as Insulin (remember now?). But the interesting point here is that Insulin is also known as the “fat storage” hormone. When insulin goes into action to deliver the energy, it has no requirements (as most people are sat down all day!) so the energy gets stored as fat (mainly in the belly region). In the Biosignature Modulation body fat system that I use, the site for elevated cortisol is the belly button.

So by now I hope you have connected the dots that chronically elevated stress levels (as many people have) leads to unnecessary energy being produced and ultimately fat gain. So to lower body fat around your midsection, you must first address stress. If you don’t, you’re simply working hard to promote more fat storage.

Now one other thing that is very important to know about stress is that your body breakdowns muscle tissue to provide your body with amino acids for energy. So is it any wonder that people who suffer chronic stress also have low muscle mass or even struggle to put it on? You’re not just storing fat when you’re stressed, you’re promoting muscle loss too!!

This article would not be complete if I didn’t give you some of my top tips to help you manage your stress level and change your body composition.

Top Stress busting tips
1. Find where your stress manifests itself and create a plan to reduce or remove it. Remember from the start of the article that stress comes in many forms. Is it personal, work, family, illness, injury?
2. Learn how to cut back and take time out for yourself. Look at your diary and plan some time every day for you.
3. Clean up your diet and start to add the right nutrients to support your mind and body rather that living on food with no nutritional value. Poor food quality saps essential nutrients from your body that you need to function optimally. Poor nutrition starves your body which is a huge stressor.
4. Add a supplement like magnesium which is a known relaxant. Taken before bed can support a deep restful sleep. You can also soak in a bath of Epsom salts 40 minutes prior to bed.
5. Use calming herbs such as ashwagandha, valerian and passion flower
6. Start a training programme and get exercising.
7. Reassess your beliefs — Take a look at what is important to you, your attitudes and how you currently react to stressful situations.
8. Spend time with those people/friends who have similar values to you.
9. Make sure you get 7 – 8 hours of deep restful sleep per night.
10. Sleep in a dark room and make your room like a cave.

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Phil and Anna’s Journey https://ultimatehealth-fitness.co.uk/phil-and-annas-journey/ https://ultimatehealth-fitness.co.uk/phil-and-annas-journey/#respond Wed, 26 Sep 2018 17:23:17 +0000 https://ultimatehealth-fitness.co.uk/?p=4096

Phil and I met 8 yrs ago and were both overweight even though I’d lost near on 6st at the time and was at my lowest weight of 10st 10.
Phil at nearly 19st.

After years of faffing with various diets and little exercise we still struggled and I was back to 13st and Phil was 16.

We joined a local place that did classes and enjoyed it so much we changed everything we did. We hardly went out drinking anymore and made conscious decisions to eat well. I tended to follow well known local gal Rachel Holmes Kick start fat loss plan, and Phil ate what I made him!!

Eventually we started going to the gym rather than classes and improved strength wise.

Phil joined Chris for 6 months in 2017 but had to stop due to other commitments and time restraints, but we both joined in January 2018 and have never looked back.
Its the best thing we’ve ever done and we get to help each other and push each other too.

Chris has lots of knowledge bombs and is always there with advice and help when it’s needed.

real people - real transformations

Check out how Phil and Anna look today! Join our small group training and see what you can achieve.

phil before and after
anna before and after

Fill out your details below and start your transformation today

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Try out our group PT sessions for only £28! https://ultimatehealth-fitness.co.uk/try-out-our-group-pt-sessions-for-only-28/ https://ultimatehealth-fitness.co.uk/try-out-our-group-pt-sessions-for-only-28/#respond Mon, 24 Sep 2018 19:18:09 +0000 https://ultimatehealth-fitness.co.uk/?p=4085

Love it or hate it, we are now on the count down to Christmas.🎉🎄🍻🥂

Why wait until January to get back on track or start your exercise and healthy eating programme? 🥦🍎

There’s no time like the present.

Feel fit and healthy throughout the winter months and avoid the January rush.🏃‍♀️🏋️‍♀️🏋️‍♂️

Get over 60% off your first month membership, when you join our small group PT sessions.

No joining fee and no fixed term contracts!
https://ultimatehealth-fitness.co.uk/uhf-offer/

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