UFIT

Six reasons to include the Turkish Get Up in your training plan

If you’ve been hiding under a rock or training alone and in secret for the past decade, you may not have heard of The Turkish Get up (TGU). Simply put, it involves holding a kettle bell in one hand and going from lying flat on your back to standing up-right in one fluid movement whilst holding the kettlebell above your head at all times. Sounds simple? Try it and you won’t think it’s a Turkish Delight – that I promise you!

TGU is a benefit rich exercise – but amazingly under-used and poorly executed in many training facilities, possibly due to a lack of real understanding on behalf of the PTs – although certainly not lacking in UFIT gyms! So here are my top 6 benefits for including this amazing exercise in your training program:

1.     Promotes stability in the upper and lower body – stability – including your core stability - is a key component of fitness and without it, an athlete’s ability to produce maximum force would be compromised

2.     Promotes thoracic mobility and extension - in a world of desk-bound people, T-Spine extension and “opening up” should be a daily goal for anybody looking to improve or maintain good posture

3.     Stimulates proprioception - the ability of “knowing where your body is" and how it moves through space. This adds a balance element to the training program

4.     Multiplaniar in nature - a well-balanced program should consist of exercises that are in all 3 planes of movement (Sagittal, Frontal and Transverse), the TGU hits all 3 at one time

5.     Has a cardiovascular effect on the body - with slow, controlled movement and correct weight selection the TGU can become extremely challenging quite quickly

6.     Develops trunk and core strength in more than one movement – it effectively trains the “core” and not just the abdominals, which will transfer better to sports and activities that require standing and rotation/anti-rotation (ie most sports).

If you want to know more about this ancient but effective training method, visit Nathan Williams at UFIT Orchard to get the best training and expertise. 

 

 

 

 

 

Why I signed up to the Clean & Lean Challenge - Kelly Latimer

What made you both sign up to the challenge?

 I signed up to challenge myself - as if life on the road wasn’t hard enough! I decided to make a conscious effort to eat and train better. I had also just discovered that I was expecting, so I felt like it was as good a time as any to focus on giving my body the right sort of nutrition. Justin had always supported me in my decisions, so to have him along with me on this journey was important. I think it just makes sense too. Meal prepping, motivation and inspiration all starts at home and if a couple is on the same page, it’s easier to focus on the end goal.

What results did you both hope to achieve?

As I was newly pregnant, I really wanted to make sure that my weight gain was under control. The desire to eat, a lot, is real. I also knew that I shouldn’t be putting on any weight early in the pregnancy. I didn’t believe that carrying a child should be an end-all excuse to eat whatever I liked, but I also knew that everything had to be in moderation. Justin’s goals were very different. He was trying to build more lean muscle mass. As he has a high metabolic rate, this was a challenge for him. He benefits from a regular training schedule, so at the end of the month, he was looking to see a shift in his body fat percentage.

What were your concerns?

 I was traveling a lot around South East Asia. Getting fresh produce is not the easiest when you’re on shoot and many times the food provided is not the healthiest. In fact, it rarely is. So I needed to manage my options and improvise. Justin needed to ensure that he was consuming enough calories. He worked out hard at least 5 times a week, but ensuring that he doesn’t lose his mass was going to be a big thing for him.

You’re a busy lady and travelled throughout the Clean & Lean Challenge, what did you struggle with the most?

It’s always a struggle to eat well and stick to your training regime when you’re on the road. But it’s important to do a little bit every day, no matter what it is. Food wise, I knew I wan’t going to be eating a super strict diet, simply because standard production shoot food consists of Nasi Lemak, chicken rice or some form of noodles. Reason being is that the days are long and the crew need to keep their energy levels up. I needed to consume some grains, but I packed some healthier snacks, alternative breakfast options and looked for fruit for sustenance on the longer days.

Read more about Kelly's full experience right here.


ABOUT THE AUTHOR

Kelly Latimer - Host & Vocal Talent Fitness Enthusiast, friend of UFIT.

UFIT Clean & Lean Week One – Food Diary by Kelly Latimer

Have you ever wanted to know what it's like to experience the UFIT Clean & Lean Challenge? Kelly Latimer joined us for her first taste of the programme last year and documented her first week of whilst busy travelling. If Kelly can fit it into her schedule then you definitely can.

Hear more from Kelly about the first week and the changes she started to experience.

Spent this week in Thailand on shoot for a new show. I’ll be spending 3 weeks of this challenge out of Singapore and away from physical support and meal prepping abilities. Been watching everyone’s posts in the Facebook group, feeling a little sad that I can’t cook. Production shoots leave little room for choosing food during the day, but I made sure before I left that I brought along almonds, oats and whatever easy snacks that didn’t look like they contained too much sugar. Fruits have been the main reach-for items, because that’s what the local crew provides. Evenings have been easier. Veg heavy meals with good fresh protein, lots of fresh fish. I’ve managed to limit processed food consumption to a minimum and I do feel plenty better for that. Although right now all I want is a pizza! Heading home this weekend and really looking forward to eating well in the coming week.

Day One

First day of the challenge and I’m in Malaysia on shoot. I’d be lying if I said I’ve eaten clean all day today. Curry for lunch at a restaurant. Dove into the veggie curry, but I’d needed to supplement with some rice. Long shoot days become longer with no carbs. I hope this is all in the mind.

Day Two

Home. Scrambled eggs for breakfast to start the day right. Wanted to make egg muffins, but was so tired I couldn’t make it out of the house to go grocery shopping. I’ll have to work on that. Much of the day spent recuperating from my week of shoot. Dinner for Mother’s Day was decent. Chinese food is actually pretty good for eating clean. Roast meats, plenty of vegetables and good soup.

Day Three

Back on the road. Thailand-bound. Does anyone realises how hard it is to find good clean food at the airport?! Skipped on the aeroplane food because it was 80% carbs. There was a little salad that came with it. Devoured that. Avoiding too many raw food dishes, so no papaya salad for me at dinner. Meats and veg all good so far.

Day Four

Breakfast will be sent to your room at 5am, they said. Half a slice of toast, a fried egg and 4 slices of some overly processed ham. I skipped on that. Had oats that I brought instead. First day of shoot. Looking at a 15 hour day. Couldn’t survive without some rice today. Options are limited. Apples and bananas for snacks.

Day Five

Another long day ahead. More gross breakfasts. They’re trying their best, but the concept of “carb free” and “clean” where I am is a foreign concept. Dinners are OK when I can order what I want, but the lunches have been terrible. Noodles today. Yummy. But definitely not C&L approved. Need food though. Feeling very sluggish.

Day Six

Two short days, but even earlier call times. I don’t drink coffee any more, so I’m really finding it hard. I’m just so tired. Filming under shelter today, so it’s not as hot. Water is my best friend - when we’re shooting in a place with a good toilet. Managed to hit the gym proper today. Other days were just short workouts in the room. Felt so strong, but then afterwards… SO HUNGRY!

Day Seven

Last day of shoot. Going home tomorrow. SO EXCITED! I’m aching from yesterday. Definitely need more protein, but I’ve gone off beef. Pork and fish seem ok. I want a pizza. Like. I really want a pizza. Been looking at options for a cauliflower pizza base that I can potentially cook next week. The carb craving is real. Haven’t needed sugar as much as I’d think I would. I’m sure that’ll change and I have been eating fruit. We’ll see what tomorrow brings.


ABOUT THE AUTHOR

Host & Vocal Talent Fitness Enthusiast, friend of UFIT.

Clean & Lean Challenge body transformation with Ben Wheeler

Be the better version of you

Our Clean & Lean Challenge and For Life transforms bodies and lives! It is a 4 week intensive, all-inclusive program, that will get you amazing results in a short amount of time.

Our team of the 'best in class' Personal Trainers and Nutritionists identify your needs and take your journey with you each and every single step of the way. We're there when you need support, motivation and most importantly we are interested in helping you build a sustainable and healthy lifestyle for the future.

One of our loyal clients Ben took to our renowned Clean & Lean Challenge earlier this year and achieved such amazing results. 

In just four weeks Ben lost 6.21% body fat and 5.7kg. He has proven that if you take the first step and really put your mind to it you are capable of much more than you give yourself credit for. 

BEFORE

AFTER

Ever wanted to know what it's like to do UFITs Clean & Lean? Hear it first from Ben himself.

1. What were your reasons for signing up to the Clean & Lean Challenge? 
Firstly, I’d just had a heavy (boozy) couple of months with a few trips away and visitors in town, so too much going out eating and drinking and not enough exercise I was feeling overweight and unfit, and the timing worked well that I had four weeks pretty free in the diary. Also, liked the idea of a bit of a challenge and doing it with some mates (my cricket team) with a side bet between us as an extra incentive.

2. What were the hardest parts of the challenge? 
The first week probably. Changing habits, the sugar withdrawal, saying no thanks to a beer the first couple of times and I felt a bit weak/light headed training in the first week, after that it was fine and I got used to it quickly. I did miss fruit and having milk in my morning cup of tea though!

3. What did you enjoy most about the challenge? 
Seeing the results! I lost a few kg’s really quickly and found that quite motivating to stick with it. I also felt good, more energetic and slept really well.

4. What was the best bit of knowledge that you learnt throughout the process to sugar, fats, diet? 
Probably how much sugar and hidden sugar is in different foods and the process of what your body burns first for energy.

5. Did you manage to avoid your biggest weaknesses? 
Yes, on the whole I managed to stick to it pretty well.

6. What advice would you give to future clean & leaners to encourage them to stick with the challenge? 
Do it with some friends, colleagues, team mates, your husband or wife as a bit of moral support and banter definitely helped throughout the month.

7. Did it get any easy? 
Yes definitely. After the first week I felt I had more energy and also just wasn’t as hungry as I used to get, so didn’t get cravings for big/ unhealthy meals etc.

8. What would be your 3 top tips to stick with the challenge? 
Get stuck into the Clean & Lean recipe book (or your helper in my case) and preparing meals, so you don’t get bored of eating the same things, train hard throughout the month if you can as I found it helped me not want to cheat and do it with some buddies for a bit of moral support.

9. How to you feel four weeks later? Happier, healthier? 
Absolutely! I’m very happy I did it, I feel much better for it.

Preempt the new year guilt and get ahead on your resolutions with the Clean & Lean team this January. Remember it's not a sprint, it's a marathon. Take the time to understand your body, learn to love food and understand how to cut back on your sugar intake. 


CLEAN & LEAN CHALLENGE

For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.


BODY TRANSFORMATION

Be the better version of you and find out how UFIT can provide you with a life changing experience! Find out more information here.

Tomato & Basil Popsicles | UFIT Kitchen

It’s silly season after all. Get the party started with these uber cool tomato & basil popsicles. Our new take on soup - try it!

INGREDIENTS:

  • 4 large ripe tomatoes
  • 1 garlic clove
  • 2 tbsp extra virgin olive oil
  • 1 Handful of fresh Basil
  • Seasoning: salt, pepper, crushed chili/pepperoncino to taste, optional: tabasco 
  • 1 fresh burrata

Method:

1. Wash the tomatoes, cut them in chunks and place on a large bowl. 
2. Add the olive oil, half of the basil leaves and the garlic (previously peeled and crushed). 
3. Cover with film paper and microwave at max capacity for 8 minutes. If you prefer not to microwave, cook on a covered saucepan at medium heat for approx 20 minutes. Cool down for ten minutes. 
4. Use a hand blender to make the sauce smoother. Add seasoning to taste. 
5. Set aside 8 Basil leaves to stick to the sides of the popsicle maker. 
6. Chop the remaining fresh leaves using a spoon to add them to the mix. Pour the mix into the popsicle maker. Freeze for at least 4 hours.
7. For presenting, prepare a large plate. Place the burrata in the middle. Using a sharp knife, carefully do vertical and horizontal cut on top of the burrata. Sprinkle sea salt or pink salt and pepper. Place the popsicles on the remaining area and drizzle with olive oil.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.