U FIT Studio Blog

Gym clothes

Culture-Family-Vibe

Here is the latest Blog from Coach Helen Gribble – ENJOY! I remember the moment that I chose my gym gear for my first visit to U Fit. Surveying what was on offer in my wardrobe, I knew what I was looking for…. there they were…. the biggest possible clothing that I could find. In fact, in truth, it was men’s clothing. The thought of entering a gym in something that would show off my body made me feel so uncomfortable I would have been happy to shroud myself in a tent if it meant covering my body. I had become so uncomfortable with how I looked the more I could hide away from myself and everyone else the better I felt. Entering the gym itself had its challenges. For a long time, I would try and avoid looking at myself in the mirrors while I worked out. Although watching myself in the mirror would have helped me with my technique I didn’t like the person that I saw looking back at me. I didn’t recognise her anymore. Over time as my body started to shrink my work out tent clothing became bigger and bigger and bigger. Eventually, I conceded that it was time to downgrade….it was time to go shopping. Something surprising happened when stepping in front of the gym mirrors with Lycra on for the first time. I could see change, and I liked it. Over time I needed smaller and smaller sizes, each time seeing a new change to my body. I started to accept what I saw and stopped hiding from it. These days I can be seen in the skimpiest shorts on offer and tightest top. I’m in my underwear on the gym wall photos, and I’m comfortable with that. I’m happy with my body and my skin. I like the person looking back at me from the mirror because it’s me, and not someone that I don’t recognise.

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218 Hits

Grazing

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Here is the latest Blog from Coach Helen Gribble – ENJOY! When I packed my bag for work, I would slip in a couple of things to graze on during the day. A bag or nuts, maybe a couple of bags of crisps. I would sit at my desk, eyes not leaving my screen and slowly eat through the day. Having joined U Fit I was already starting to think about how I ate, and grazing was something that I hadn’t even thought about before. The reality was that I was eating distracted, not even looking at what I was eating. My hand would move to my mouth almost automatically, and I had never yet realised. I continued to take my snacks to work and began to stop what I was doing to eat, turning off my screen. I thought about whether I needed to eat and if I was hungry. I discovered that I wasn’t hungry at all, that grazing wasn’t something I needed to do to get through the day. Over a period of a couple of weeks, I stopped packing my bag with extra food and started paying attention to what I was eating. ?

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Glycogen

Here is the latest Blog from Coach Helen Gribble – ENJOY!You're looking forward to a great workout. Your kit is packed, you've eaten, and you’ve drunk water…you are mentally ready, but is your body ready?When we want our bodies to perform we expect a quick reaction, muscles to pump, sweat to break and a session to push us. For us to achieve this we call upon our bodies energy reserve, what we are looking for is called glycogen.When we eat carbohydrates, our bodies will turn this into glucose, which is then converted to glycogen. We then store glycogen in our muscles and liver for later use. Our body will then use it when required, and in fact, we will be using energy stored from yesterday, and the day before, and before that right now.The challenge is that we have limited storage capacity, and only account for around one to two percent of the total energy stored on our bodies.To be able to keep calling on our energy reserves we have to maintain storage, and that means eating before and after exercise to top up.Eating carbohydrates in each meal will ensure that we get the right amount that we need to break that sweat and get the energy that we need.
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Tips for steps goals

Here is the latest Blog from Coach Helen Gribble – ENJOY! Steps. No, not the pop band from the late nineties! I'm talking one foot in front of the other. When starting out with a steps goal, it can feel daunting, and you may think impossible. Here are some tips to get you started.  Might sound simple but buy a decent pedometer. Try, where possible, to avoid using a mobile phone. There's nothing worse than realising you've walked for an hour but not picked it up on the way out. ☹ Start by knowing where you are now. Find out what your average steps are…you never know, you might already do more than you think. Start small – if you're walking 1k steps now make it 3K not 15K, it has to be achievable. Create time in your day to walk – choosing to walk to the local shop, rather than drive will add up. Rope in friends and family – make it a team effort or create competitions…whatever helps push that number up. Every journey, like every step goal, starts with the first step…good luck! ?
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Follow Danielle's U Fit Journey

Today we continue the inspirational story of Danielle.Throughout the year, Danielle will share her amazing story of transformation as she explains how she went from a size 14 to a size 6, changed her mindset, training and nutrition, and lost over 2 stone in weight.size 8A few more weeks went by and I stuck to my food and training guidelines consistently. It was really more of a habit now and I knew nothing would stop me from achieving my goal. During a one to one my coach asked me to try on my size 8 jeans and I was reluctant as I thought I would never fit in them. I had NEVER been a size 8 so I just could not imagine ever being able to fit in them. Anyway I went off and tried them on and I was absolutely astonished when they fitted, and fitted comfortably… OMG size 8! This was more than I ever dreamt of achieving when I started my journey just months before… now what?!
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Ghrelin

Here is the latest Blog from Coach Helen Gribble – ENJOY!Losing dress sizes is not always as simple as it seems. While it's natural to think "eat less, weigh less", our bodies are more complicated than that.During digestion our bodies secrete hormones, and these hormones give signals to our brain.One of these hormones is called ghrelin.You know in that quiet meeting when your stomach grumbles? That's ghrelin doing its work, sending a signal that your body is ready for food. Just as you would imagine (especially in that quiet meeting) ghrelin is released when your stomach is empty. It’s released into your blood and crosses into the hypothalamus in the brain, telling your brain that it is hungry.Ghrelin will be high just before you eat, and low right after. Research suggests that how soon after eating your ghrelin starts to rise again impacts your levels of appetite.It’s a hormone that we need to maintain an even keel, and keep ourselves fed and alive. When trying to change body shape, these levels can vary slightly, giving the signal that your body is more hungry.Next time you hear your tummy rumble, you know that it’s ghrelin at work. J
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134 Hits

Ghee versus butter

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Here is the latest Blog from Coach Helen Gribble – ENJOY!

Ghee is a bit like coconut oil in that it has many different health benefits, but how does it compare to butter? Unlike butter, the process of making ghee entails the removal of water and milk fats. This makes ghee an excellent alternative for people that suffer from an intolerance or allergy to dairy and milk.

Regarding choice for a healthy option you want to opt for grass-fed ghee, as nutritionally it is denser than farmed cattle. Compared to butter, ghee has a high smoke point, and this makes it unique as most other high smoke point oils are highly processed. It is also reported that ghee helps the intake of vitamin A if you have any gut issues. This is because ghee is high in vitamin A, D and E. Ghee also contains butyrate, a fatty acid that acts as a detoxifier within our colon and is high in vitamin K2. This vitamin helps calcium metabolise in our bodies, keeping our bones healthy. Finally, the process of making ghee gives it an intensive nutty and even stronger taste than butter, which is why it's been a favourite for many households for years. J

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FOLLOW JAYMINI’S U FIT JOURNEY – CHAPTER NINETEEN

We continue the incredible transformation story of Jaymini. Throughout the year, Jaymini will give us an insight into her journey with U Fit Studio, explain how she went from a size 16/18 to a size 6 and lost over 4 stone.Leicester Mercury Business AwardsToday I have been invited to attend the LMBA with work as we have been nominated for two awards! It is the first meal out I will be having since my holiday, and I have chose my food wisely. For my starter I opted for a smoked salmon and cream cheese dish with salad, a chicken and vegetable dish for the main course which is served with bread roll, and chose not to have dessert which was either a raspberry Pavlova or vanilla cheesecake. My choice not to have dessert was my own decision, as I felt full after the starter and main course. I ate my food slowly and paid attention to my hunger levels.Unfortunately we did not win the award, however it was a great evening! It also felt amazing dressing up, and I wore a size 10 dress I had been saving for a special occasion as I had been given it as a gift a few years ago and could not fit into it until now!
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Fish Oil

Fish oils, not to be confused with cod liver oil, have some significant health benefits for you to enjoy. Where do fish oils come from? Well, they are taken from the tissue of an oily fish with the best sources coming from cold water, fatty fish. The oil that provides the most benefits is from a group called “omega-3”. Fish oils can benefit our:  Overall health – Supporting cardiovascular, nervous system and immune health. Cell membrane – Promoting cell health by making our cell walls less rigid. Metabolic health – Boosting enzymes inside our body. Balancing Omega ratio – Levelling omega-6 oil intake that we get from more processed foods. Here is the latest Blog from Coach Helen Gribble – ENJOY!Different studies have looked at the health benefits of fish oils in such illnesses as Alzheimer's, arthritis, anxiety, cardiovascular disease, diabetes, and cancer.For such a small pill, it can make a big difference. JFish oils, not to be confused with cod liver oil, have some significant health benefits for you to enjoy.Where do fish oils come from? Well, they are taken from the tissue of an oily fish with the best sources coming from cold water, fatty fish.The oil that provides the most benefits is from a group called “omega-3”.Fish oils can benefit our: Overall health – Supporting cardiovascular, nervous system and immune health. Cell membrane – Promoting cell health by making our cell walls less rigid. Metabolic health – Boosting enzymes inside our body. Balancing Omega ratio – Levelling omega-6 oil intake that we get from more processed foods.Different studies have looked at the health benefits of fish oils in such illnesses as Alzheimer's, arthritis, anxiety, cardiovascular disease, diabetes, and cancer.For such a small pill, it can make a big difference. J
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Too picky with food

Here is the latest Blog from Coach Helen Gribble – ENJOY!I had been at U Fit for a year and had achieved everything that I had set out to do. I had conquered not only my body shape, but I had also taken control over my food.However, I had got to the point where I had taken over too much control. Whether eating out or making food at home, I had become meticulous in ensuring that everything that I ate was ‘good' for me.If there was a chance that something ‘bad' was going to be in my food, or on my plate, I would feel anxiety which would slowly simmer away in the back of my mind.My coach and I discussed the way that I was feeling and what I could do to change the habit. I realised that I had associated all ‘bad' food with going back to how I was the year earlier, not as healthy. I had not realised that I did not need to continue being so meticulous with my food, that I could allow myself to enjoy food, in moderation.I found it difficult at first to enjoy foods that were ‘bad', I had spent some time avoiding them, and now I was deliberately making myself eat them. After some time I came to realise that my body was not changing and that the food that I thought was ‘bad' wasn't at all, it was just about eating moderately, which I had not done when I was less healthy.Everything now is about balance, and now I see all foods as equal. The difference is that I will balance them alongside each other through all my meals. J
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Towards and away goals

Here is the latest Blog from Coach Helen Gribble – ENJOY!When thinking about goals, it's interesting, and in some cases essential to reflect on what type of goals you have.Goals can be split into two camps: Towards goals. Away goals.An example of a towards goal would be; “ I want to be a size 10”. In comparison, an away goal would be; “I don’t want to feel bloated anymore”.These driving forces will either pull you towards your goal or push you away from where you are right now.Regarding self-motivation, this can be the key to understanding how you can motivate yourself when challenges arise.If you are working with a towards goal mindset, think of how you would like to see your future self, what will that feel like?For away goals, remind yourself of how you feel right now and the change that you want to see.Each of these goals needs to be strong enough to trigger you to create change, whether that's to create a new version of yourself or to change the way that you feel right now.
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Trained one on one

Here is the latest Blog from Coach Helen Gribble – ENJOY!Having been at U Fit for some months, I had experienced some hard training sessions, ones that made me feel like I was crawling out of the gym at the end. I remember the first time that I had a session that was only my coach and me; I remember it because it is hard to forget!I was quite relaxed at the beginning; I thought that I knew what to expect, boy, was I wrong. Thirty minutes in, and I wondered how I was going to get through it. My coach was pushing me harder than I had ever been in my life (honestly).Hands up, there was a moment when a slow tear escaped…not because I was upset but because I was digging deeper than ever before to get the job done. Instead of leaving feeling defeated I felt exhilarated, knowing what I could achieve if pushed and it was brilliant. J
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Feeling good in clothes

Here is the latest Blog from Coach Helen Gribble – ENJOY!Getting ready each morning and choosing clothes had for a long time become a chore. I wasn’t interested in looking good, just getting to work.Over the years where I had been a bigger size, I had stopped looking in the mirror. I’d stopped liking what I saw in the reflection. When it came to clothes, it was no different, anything to cover my body.When I started U Fit Studio, I was still in the same mindset; not invested in my appearance. Over the weeks and months, I became smaller sizes and noticed a change.I started to look in the mirror more often, and I began to pay attention to my appearance. The changes were so small at first. The time spent choosing clothes in the morning would be longer, I noticed that I cared about how I looked. Very soon I was buying new clothes, and enjoying trying them on…. which I had not experienced for years!I hadn’t realised how much I had stopped caring about my appearance until I did care. Through the process of becoming a smaller size and investing in myself. ?
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62 Hits

Date nights not involving food

Here is the latest Blog from Coach Helen Gribble – ENJOY!Date nights for me were always about food. A great date for me, and my other half was somewhere ‘nice’ to have dinner or lunch….and by ‘nice’ I meant unhealthy. For me, a good date would be full of plentiful food and most likely drink.It was a struggle to marry up my health and fitness goals with date nights (and days). I enjoyed spending quality time with my other half; I didn’t want it to continue to be more about the food than the time together.I questioned why it was always food that was the plan, and if I was honest with myself, I knew that it was because it was a quick and easy option to choose. I knew that if I wanted to make a change that I would need to make more effort, think about different things that we could do.A few internet searches later, and I had a few great ideas to do together, that didn’t involve food. It was enjoyable to go out and make it more than just a meal; I admit painting pottery wasn’t something I thought I would ever do, and yet, it was still a great laugh.Now and again it’s still great to eat out together. It’s also much more fun to spend a day out together trying something new and creating day-dates. ?
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#FOODIEFRIDAY Black Bean Soup with Toasted Sourdough

#FoodieFriday is here again!U Fit studio have joined forces with @CleanEatingbyJay to bring you exciting new recipes each and every Friday. Whether you have a savoury tooth or sweet, we are sure you will find something to enjoy!Next Up, ………Black Bean Soup with Toasted SourdoughIngredients 1 Carton Sainsbury's Organic Black Beans Rinsed and Drained 1 Sweet Red Pepper - Chopped into chunks 1 Onion- Diced finely 2 Carrots – Chopped in circles 4 Vine Tomatoes  - Cut into quarters 8-10 Plum Tomatoes  -cut into half Fresh Coriander Spring Onion – To garnish 5 g Coconut Oil 1/2 tsp Turmeric 1/2 tsp Cumin Powder 1/2 tsp Smoked Paprika 1/2 tsp Chipotle Chilli Flakes 1 Vegetable Stock Cube Made with 500ml water Salt and PepperMethod Begin by heating your coconut oil in a pan and add your onions and sauté until golden brown (This does take around 10-15 minutes on a gentle heat). Add the carrot, red pepper, vine tomatoes and spices to the pan. Cover and cook for 5-10 minutes. Add your vegetable stock to the pan, cover once again and gently simmer for a further 10-15 minutes. You may need to add a little more water. Using a hand blender, blend parts of your mixture whilst cooking - be careful this doesn't go everywhere! I liked my soup to have some texture and therefore didn't blend for very long. Finally add in your black beans, plum tomatoes, and any additional seasoning or spices you wish. Serve and top with a garnish of fresh coriander and spring onion. 
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Emotional eating

Here is the latest Blog from Coach Helen Gribble – ENJOY!What emotion do you have when you’re eating? (Really eating) Are you happy, sad, even angry?Our emotions and eating and more closely intertwined than we may realise.Next time you find yourself eating more than you typically would, tune into what emotion you were feeling beforehand and during.By understanding how our emotions impact our behaviours with food, we can unlock the door to the cause and effect of overeating.
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Eating because it is there

Here is the latest Blog from Coach Helen Gribble – ENJOY!I was never one to do things by halves….it’s either all or nothing with me.When It came to food, I was the same way. If I bought a packet of cookies or a bag of doughnuts, it would be my mission to get through them all, leaving any would not be an option. I would eat until I felt sick, and yet I could not close the packet.I hadn’t ever thought about why I did it…I just did. Often, as I threw the packet in the bin, I would wonder how I had managed to eat so much. After years of behaving the same way I had managed to get through a lot of food, and my health had suffered for it.I joined U Fit looking for a way to gain back my health, and a smaller clothes size with it. The coaches at U Fit challenged me to think about not just what I ate, but how I ate.I realised that I was eating purely because the food was there, not because I was either hungry or enjoyed it.There was only one thing for it; I had to make food less available. At first, I cleared out the cupboards, made sure that there was nothing to tempt me. If I could not see it, I could not be tempted!Next, it was ensuring that nothing made it from the shop into my basket, I had to not re-stock the cupboards that I just emptied.I still have a cookie on the odd occasion; I know to only have the one. ?
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Eating to feel good

At the end of a long, and stressful day, I wanted to feel good. For me, there was only one way to do that. Eat!!On the way home I would stop in at the shops and load up on the foods that made me feel good.I would sit on the sofa and gorge myself on what I had bought, soothing the day away.U Fit had taught me to be more aware of my behaviours when it came to eating, and so I took some time to think about why I was behaving this way.I learnt that the foods that I thought made me feel mentally good did not make my body feel great at all. I would feel bloated and sluggish afterwards and hadn't made any part of me feel great; I felt guilty!Once I realised that I had fooled myself into thinking I ‘felt good' I stopped the habit altogether. I started to think about what foods made my body and brain feel better. It took some time to ensure I didn't revert to old habits when I had stressful days, but I reminded myself of how guilty and bloated I felt.Nowadays I stick to the foods that make me feel good both mentally and physically. J
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FOLLOW JAYMINI’S U FIT JOURNEY – CHAPTER EIGHTEEN

We continue the incredible transformation story of Jaymini. Throughout the year, Jaymini will give us an insight into her journey with U Fit Studio, explain how she went from a size 16/18 to a size 6 and lost over 4 stone.I have started to become more adventurous with food, as I am finding new ingredients and ways of incorporating them into my meals! I am still eating 3 meals a day, however adding variety into my protein sources rather than eating chicken and rice (which I do actually really love eating!).For breakfast I have been making a smoothie bowl! Perfect as the weather is so nice at the moment. I make it using 1 scoop of protein powder, half a small banana, lots of ice, and top with a few frozen raspberries and a teaspoon of nut butter. It is so delicious and I really look forward to it every morning and a huge bonus as it keeps me full until my lunch break at 1pm!For lunch I have found my new love – heck chicken sausages!! I can’t believe how nice they taste and are so easy to cook. I have been having 3 sausages, with sweet potato wedges and Mediterranean vegetables for my lunch which is an absolute taste sensation! I prepare my veg on a Sunday in a big batch, and keep in the fridge so I can split this out into my lunch each morning. As I train after work around 8pm, I have been finding this big lunch satisfies me and allows me to have enough energy to train! After I train I tend to stick to chicken, rice and broccoli as this is easy to make and I tend to eat around 9:30pm which feels quite late to eat a large meal but I have adjusted.
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Eating and training

Do you train better as soon as you eat, or maybe a couple of hours later?Do you prefer not to eat at all, fast yourself and train right through?Whatever your preference it’s all about you, how your body feels and responds. There is no hard or fast rule, only that you train hard! 
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142 Hits