U FIT Studio Blog

Training as a couple

It is time for another U Fit Blog from Coach Helen Gribble! We hope you enjoy it and, as always, comment below with any questions or insights! I had always seen my health and fitness journey as something that was to be done alone, a bit like a lone wolf; my path was my own. When I joined U Fit I wasn't only starting my journey; I was also joining m...
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Foam Rolling

It is time for another U Fit Blog from Coach Helen Gribble! We hope you enjoy it and, as always, comment below with any questions or insights! How much time do you spend foam rolling before training? Is it a good five minutes, or five seconds? Skipping foam rolling can lead to: Stiffness of the fascia Injury Muscle tightness Decreased flexibility S...
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Types of Vegetarian

It is time for another U Fit Blog from Coach Helen Gribble! We hope you enjoy it and, as always, comment below with any questions or insights! When thinking about the term vegetarian or vegan, most people will commonly associate the term with someone that does not eat meat. However, the reality for most vegetarians is much more complicated. There a...
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Celebrating without food

It is time for another U Fit Blog from Coach Helen Gribble! We hope you enjoy it and, as always, comment below with any questions or insights! When I cast my mind back to growing up, the celebrations with my family and friends always centred around food and drink. Whether it was a birthday or passing an exam, it was always a night out that was our ...
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Brown rice over white

It's a question that crops up regularly; should I eat brown rice or white? Why do we reply with Brown every time? Because, white rice is produced by stripping, or polishing, brown rice. The stripping process does just that; it removes the brown rice of not only its colour but also its nutritional value. If you compare 100 grams of brown and white r...
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Are you really hungry?

Do you have to eat straight away when you're hungry? Does hanger take over, and only food asap calms the beast? How much time do you take to check in with your body, really see how hungry you are? Have you drunk enough today? How much did you eat at your last meal? When will you be eating your next big meal? These are all little questions you can a...
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#FoodieFriday

#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, ……… Beetroot Cauliflower Rice Ingredients ½ pack cauliflower rice (you can make your own by blending cauliflowe...
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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. Injuries I have been fairly lucky over my time of training consistently and had ver...
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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. Programs At U Fit we all have a unique training program, designed specifically...
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Splurges

Here is the latest Blog from Coach Helen Gribble – ENJOY!  I loved the word splurge. To me, it is was the open door of going crazy and eating myself into oblivion - nom, nom, nom. When I joined U Fit, I was delighted that the idea of treating myself was not off the menu, that it wasn't the case that I couldn't eat what I wanted, that it was to...
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455 Hits

Peanut Butter

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

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754 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 eczema
If 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.  ?
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Why New Year's Resolutions Fail

Are you all about New Year, new you? Does the prospect of the New year bring new ways of living and new resolutions to stick to?

With the holiday season and New Year upon us, now is the time that we start to imagine how we will be next year. Whilst New Years resolutions  are always positive goals, how successful are they? Are they successful at all?

For most of us Christmas is an opportunity to indulge, well, over indulge, getting the last of our party spirit out before the New Year. The result is that we eat and drink as much as possible, safe in the knowledge that our New Years resolutions will undo any extra pounds that we may put on.

As January the 1st rolls around we’re on to our resolutions as hard as we can. For most of us that means restricting not only the foods and drinks that we may have enjoyed during Christmas, but often most of the foods that we had before as well. Essentially, we put ourselves through a cycle of feast and famine, to claw back the health that we may have had in November.

Our resolutions may also involve joining a gym, to help create the person we want to be. We hit the ground running, going as many times a week as possible despite not having been for several months, or at all before Christmas. We work as hard as we can, sweating as much as we can, as many times as we can, using our resolution as a motivator.

For the first couple of weeks feel like a slog, but worth it. We congratulate ourselves on sticking to what we promised we would achieve, however the following weeks tell a different story.

After a month of restricting our food and hitting the gym, the cracks start to show. We feel less motivated, and a couple of treats to reward our progress so far may slide back into poor eating habits.

We may also find that we would rather stay at home in the warm then make the journey to the gym in the winter weather. Before long, our activity levels have dropped off, and the gym membership card starts to gather dust.

By mid-February we wonder why it was worth it, we don’t feel any different and whilst we may have lost a few pounds it’s never as many as we hoped.

Often, we make New Year’s resolutions because we feel that we should, and not because we have really thought about the reason why behind them. Sure, we want to lose some extra inches but why? What would it bring to our lives, how would we feel? What is the real reason that we want to feel or look better?

Once we understand the real reason why we want to change our bodies, and our lives, we have a real reason to drive us forwards. More importantly, it doesn’t have to be about the New Year, it’s about you and what you want to achieve, and why you want it. It could start in March, July or October, or tomorrow the new you starts when you decide.
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331 Hits

Was the Journey Worth It?

At U Fit Studio we love sharing success stories, because they’re all about someone’s personal journey.

Take Stacey, who joined us this year for the Drop Two Jean Sizes challenge. Before joining the challenge, Stacey said she felt:

“Like I had no time for myself and I knew I wasn’t looking after my body and mind in a healthy manner. I was feeling disappointed in myself and sluggish.”

As with many members of our challenges there is a moment that helps them make the decision to join us.

For Stacey the turning point came when:

“I closed my business premises and made myself a priority.”

For a lot of people that come to U Fit it’s a new way of learning how to keep in great shape. We asked Stacey what surprised her about participating in the challenge with U Fit?

“How little aerobic exercise there was, and I still got great results.”

For all our member the journey never ends at the end of the challenge, it’s a new chapter of their lives.

We asked Stacey how she feels now?

“FAB!”(tag line)

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Hard to Maintain

I had finally got to the size body that I wanted, I was happy with what I saw in the mirror, now I wanted to keep it that way

I’d been at U Fit for a couple of years, I’d come down dress sizes, and then worked to make my body more toned, finally I was where I wanted to be.

I talked to me coach, and told him that I was ready to now maintain what I had gained. He talked honestly with me about how challenging it would be, and that I would find it harder in some ways than the journey that I had been on before. At first, I admit that I didn’t believe him, my journey so far had been so hard, how could keeping in shape be harder?!

A few weeks in, and I understood what he meant. My training intensity had dropped, and my food choices had not been as great as they had been before. I was struggling to motivate myself in the same way now that I didn’t have a goal.

The next time I sat with my coach we discussed ways I could bring some motivation back into keeping healthy. Through talking it through I decided that I would like to get better in certain exercises, really push myself to get better technically. We also agreed that I can make the right choices for my food, I had to remind myself more of what I wanted to maintain.

I can’t lie, it was difficult over the next few weeks, but eventually my training intensity started to return as I got better at the exercises. I also returned to making food choices that I knew my body would enjoy more.

Now, when motivation gets tough I think of another exercise that I want to get better at. When food choices get difficult I remember how far I have come, and I’m still happy with what I see in the mirror.
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437 Hits

Glutamine - an essential amino acid

Glutamine, heard of it?

No? Okay let me tell you about it.

Glutamine is an essential amino acid needed by your body in large amounts. It does many useful things for your body:
  • Improves Gastrointestinal health.
  • Helps heal ulcers and leaky gut.
  • Improves IBS and Diarrhoea.
  • Promotes Muscle growth and decreases muscle wasting.
  • Improves recovery.
  • Reduces sugar cravings.
Let’s start by looking at your gut health.

Glutamine is a major source of fuel for the rebuilding and repair of your small intestines. For that reason, they are fantastic at repairing symptoms of leaky gut. More than this, it is also brilliant at resolving many of the symptoms of IBS that you might be suffering from. Put simply, Glutamine deals with any kind of inflammatory bowel issue that your body might be struggling with…it’s like a band aid for the gut! ?

If you’re looking to grow your muscle, Glutamine also lends a hand. During and after an intense work out your muscles will need more Glutamine than its normal levels.

As Glutamine is shown to hydrate muscles after a workout it is also seen to help boost recovery.

Finally (my favourite) ? Glutamine has been found to reduce sugar cravings. By balancing the blood sugar levels in your body Glutamine can stop you grabbing for the bar of chocolate that’s been calling your name for the last hour!!

So, Glutamine is an all-rounder in terms of looking after your gut, muscles and sweet tooth.
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370 Hits

Food Planning

In the past, the thought of organising food confused and scared me.

It always seemed easier to grab something ‘on the go’ or just grab whatever was lurking within arms reach.

Most of the hours of my day, like a lot of people, was spent at work. Canteen food was always a quick, easy option and vending machines were a gold mine of energy drinks, chocolate and crisps. I never went hungry when in the office….food was everywhere.

Regular birthday celebrations, buffets and sitting down for seven hours of the day resulted in a waist line that was bigger than I had ever experienced. I knew, deep down, that it was time for change and when I joined U Fit I realised that I could no longer ignore the changes that needed to be made.

Early on I realised that I had to crack my food temptation at work….. I just didn't know how. After speaking to my coach, I realised that part of the reason that I was so easily tempted was because I was hungry! I was so under-prepared in making my own meals that I had grown to rely on whatever was available…even if that was three slices of chocolate cake!! We talked about how I could make a change and what kind of meals I could try.

I took baby steps to start with, thinking just a day ahead; “What could I get ready? What would keep me full? How easy is it to get ready?”

At first it was hard, I wasn't used to planning ahead and it took a few attempts to get it right. As I grew more confident I planned more days ahead, building on the meal ideas that I already had.

As the habit of planning became easier I realised that I had started to eat less at work, that I wasn't anywhere near as hungry as I was before and I didn't need the vending machines to keep me going.

I learnt how to plan my food so that I had enough and was full enough to not have to ‘grab and go’. The end result? The cash in the vending machine shrunk along with my waist line.
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548 Hits

Training Alone vs Training with a Coach



From my time at U Fit I’ve learnt a multitude of things about myself and how I react in different environments. Specifically, when it comes to training, I have learnt that I train very differently with a coach than by myself.

I remember the first time that I trained alone in the gym, admittedly I did find it quite daunting. Everyone else seemed to know what they were doing and I could barely remember what my coach had shown me the day before!

In no time at all, I got to grips with the program and enjoyed coming in by myself…...I became confident. What I started to notice was that once I had learned the program, the intensity that I had trained at was somehow different from when I was with a coach. I knew the exercises but something from the formula was missing.

As I had more sessions with a coach I realised that a coach could tune into my training style, technique and mood and could push me in a different way each session. Each time I would finish a session with a coach and feel like my body had been turned into jelly…. I was smashed! Comparing this to when I trained by myself, I knew that I wasn't finishing the session feeling the same way.

I started to tune into what was different when I trained alone. I realised that I was taking far longer in between exercises. As for rest periods…...well, they were waaaaaaayyyy longer.

I started to get more disciplined on not letting myself rest longer than I should. I started to make sure that I had set up the next exercise before I started. I listened to what I was told by my coach when I trained. I wanted to take whatever I could from the training session with my coach and transfer it into my time alone.

I learnt to really cherish the time that I had with my coach as it was the time I had to really learn how I could work hard, more efficiently and by myself.

Even now, as a coach myself, I still enjoy being coached. I still want to learn how to adjust my exercises and techniques in new and different ways. I still want to make sure I’m setting my own pace and transferring everything I learn into my own time, even if it means I can’t walk the next day!

Our next D2S starts on 4th September 2017 - to find out more check it out at D2S Challenge - learn more here
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380 Hits

Bhavisha's journey....

“By failing to prepare, you are preparing to fail.” —Benjamin Franklin.

Reflecting back on last week, has made me think. Has anyone else ever felt low and not knowing why? How long did it take you to figure it out? Did you speak to anyone about it?

Why I hear you asking. Well for me even though I realised what it was, speaking to Sam about how I felt last week and the motions went through really helped me sort through the feeling I was having and I’m not going to lie this was very uncomfortable.

Now I’m glad that week is over and behind me so I can focus on the week ahead. I need to make sure my food is prepare for this week, so my days are planned and I have no unplanned splurges. My steps game needs to be upped, I have a target to meet by the end of the year and I can’t have anymore days where I am not meeting my daily goals. I love the fact the weather is so nice right now as that makes going for walks and getting my steps in so much more enjoyable. Last but not least getting back into a routine for my workouts has also been made me feel so much better, that feeling you get once you’ve hard a great workout is a feeling I can’t describe but I love it.
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Bhavisha's story

The last part of Bhavisha's story before we return to her weekly blog:

First day at the studio was with Sam. I don’t really remember the conversation we had, all I could think about is the fact that he is going to measure me and take my before picture. This thought alone made me cry, I didn’t want to look at me and now I’m going to have to let someone else see me. He gave me a pep talk, made me feel comfortable and we took the pictures. From then the training, learning, trusting had begun and it was/is hard. I have never been to a place where everyone has been so friendly, supportive and been comfortable enough to actually be me.

I have had training sessions with all of the coaches and I have never been pushed, motivated, sore and inspired by anyone before. I have had so many times where I felt like I just couldn’t do it. My one2ones with Sam I find harder than the training (I bet you’re thinking how can that be?), it’s hard for me to talk about myself and apart from food that’s what we talk about. Again I think I have cried in most of these, I don’t like thinking/looking/talking about the old me (she is not who I want to be). He always tells me -

You need to see the change, you need to appreciate how far you’ve come, you need accept compliments.

I struggle with this everyday, I know I have come far, I feel more motivated and focused. However I don’t always see the change and accepting compliments well that’s a whole different ball game – I usually make a joke to distract the attention – good thing is that I am learning that it is OK to accept a compliment.
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355 Hits