Follow Jo's U Fit Journey

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It is transformation Tuesday and what better way than to highlight one of our very own. Over the course of 2019, Jo Lines will be sharing her INCREDIBLE transformation story week to week - from joining one of our renowned Challenges to continuing her journey and SMASHING through the hurdles and barriers that came along the way. Enjoy the journey an...
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  8 Hits
8 Hits

Follow Jo's U Fit Journey

JL-B
It is transformation Tuesday and what better way than to highlight one of our very own. Over the course of 2019, Jo Lines will be sharing her INCREDIBLE transformation story week to week - from joining one of our renowned Challenges to continuing her journey and SMASHING through the hurdles and barriers that came along the way. Enjoy the journey an...
Continue reading
  16 Hits
16 Hits

Follow Jo's U Fit Journey

JL-A
It is transformation Tuesday and what better way than to highlight one of our very own. Over the course of 2019, Jo Lines will be sharing her INCREDIBLE transformation story week to week - from joining one of our renowned Challenges to continuing her journey and SMASHING through the hurdles and barriers that came along the way. Enjoy the journey an...
Continue reading
  27 Hits
27 Hits

Follow Jo's U Fit Journey

JL-A
It is transformation Tuesday and what better way than to highlight one of our very own. Over the course of 2019, Jo Lines will be sharing her INCREDIBLE transformation story week to week - from joining one of our renowned Challenges to continuing her journey and SMASHING through the hurdles and barriers that came along the way. Enjoy the journey an...
Continue reading
  38 Hits
38 Hits

Gym clothes

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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.

  309 Hits
309 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. ?

  257 Hits
257 Hits

Peanut Butter

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Here is the latest Blog from Coach Helen Gribble – ENJOY!   All peanut butter is not made equally, why? It's all about the process of how they are made. Up to a few years ago the only option you would find on the shelves would come in blue and red top variety and be both incredibly dry to the taste. You would find yourself trying to suck the peanut butter off your teeth an hour later. L Nowadays there's more on offer, but what to choose? The easiest thing to do is check the label on the back. You want to be looking for the fewest ingredients listed. Many of the drier options come with unnecessary sugars and oils. The better option is to look for butter that has no palm oil inside, and these are often labelled on the front. Palm oil is used as a coagulant of peanut butter. Palm oil is high in saturated fat and therefore promoted ‘bad' cholesterol within the body. While these butter look odd when you open them, it's only the natural oil separating from the peanuts. Once you mix it in you're left with a smother, runnier butter. Whether you add it to shakes, apples or rice cakes, good quality peanut butter is a great way to get healthy fats into your foods….. keep an eye on the amount you use. J

  291 Hits
291 Hits

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.
  269 Hits
269 Hits

FOODIE FRIDAY - Slow Cooker BBQ Pulled Chicken with Salt & Pepper Chips

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  #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, ………   Slow Cooker BBQ Pulled Chicken with Salt & Pepper Chips Ingredients BBQ Chicken – Makes 4/6 servings

600 g Chicken Breast2 Onions Sliced1 Sweet Red Pepper Sliced1/2 Red Chilli Diced

Smokey BBQ Sauce

4 tbsp Crushed Fresh Garlic2 tbsp Cider Vinegar2 tbsp Balsamic Vinegar or alternatively Balsamic glaze2 tbsp Smoked Paprika1 tsp Hot Paprika- Optional1 tbsp Chipotle Chilli Flakes2 tbsp Tomato Puree2 tbsp Light Soy Sauce1 tbsp Wholegrain MustardSalt/Pepper To taste

Salt and Pepper Chips

300 g Large Baking Potato3 tsp Salt - Dry fried in a pan3 tsp Pepper - Dry fried in a pan2 g Coconut Oil1/2 Red Chilli Diced1 Onion Sliced

Method BBQ Chicken 1. Add all ingredients for the sauce as above into a bowl and mix well. You could also have a little taste to see if spicy enough for you.

Stir the sauce into the chicken breast and transfer into your slow cooker pot. I added around 300ml of water at this stageAdd your onions, pepper and red chilli and cook on low for 5-6 hours or alternatively on high for 3-4 hoursUsing two forks simply pull the chicken apart and serve!

Salt and Pepper Chips

Bake your potato in a microwave for 3-4 minutes depending on the size. It should still be relatively hard enough for you to slice neatly 2. Line a baking tray with baking paper and transfer the sliced potato, sliced onion, salt, pepper and chilli to the tray. Coat the potato well with the seasoning and bake at 200c for 10-15 minutes until the 'chips' are soft!
  142 Hits
142 Hits

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! ?
  116 Hits
116 Hits

Gluten Intolerance

Here is the latest Blog from Coach Helen Gribble – ENJOY!Gluten-free products are gaining more and more shelf space in our supermarkets. Even five years ago you would not find a gluten-free menu at a restaurant, and yet now it's rare that options are not available.What is gluten? Why do some people not eat it?Gluten is essential a protein found mainly in grains, wheat and barley, bulger, flour, spelt and oats.If you think of gluten as the means to make dough stretching and pasta elastic, you can see why it is used in a multitude of products.If you are intolerant to gluten your body's immune system will trigger seeing gluten as the enemy and use white cells to go to war. The result? One unhappy digestive system. ☹Symptoms of gluten intolerance are: Gastric Reflux Bloating Gas Diarrhoea Constipation Headaches Skin rashes and eczemaIf you think you notice these symptoms after eating products with gluten, you may be intolerant…there's only one way to find out and that's visiting the widely-stocked gluten-free aisle in your local supermarket.  ?
  121 Hits
121 Hits

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?!
  104 Hits
104 Hits

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
  183 Hits
183 Hits

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!
  114 Hits
114 Hits

Food allergy

Here is the latest Blog from Coach Helen Gribble – ENJOY!Food allergies and food intolerances are two very different things and mean two outcomes regarding your body. When we use the term allergy, we are talking about a reaction to a food substance that causes our bodies immune system to attack. It will see a particular type of food as a threat and will release chemicals within our bodies that show symptoms of an allergic reaction. These might be an itchy sensation in our throat, mouth or ears and severe cases can cause swelling in the throat, which can be life-threatening. It is estimated that in the UK around 1-2% of the population has an allergy to food, and the most common are: o Milk.o Eggs.o Peanuts.o Tree Nuts.o Fish.o Shellfish. Interestingly, most children that experience eczema in infancy will experience a food allergy. While it's not known why people develop allergies to food, it is common for them to have other conditions such as eczema, asthma and hay fever. Those with allergies cannot afford the risk of ingesting any of the food that causes the allergy, and the trick is to identify the food early and remove it entirely .
  214 Hits
214 Hits

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
  122 Hits
122 Hits

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
  163 Hits
163 Hits

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.
  98 Hits
98 Hits

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
  90 Hits
90 Hits

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. ?
  96 Hits
96 Hits