UFIT Singapore

UFIT Rows for Movember

MOVEMBER IS COMING!

You can feel it, the hairy month is quickly approaching. To those of you who have already familiar with Movember, this is the time to give your razors a break.

To those whom have always wondered about the scene of hairier men during this time of the year, you are not alone.

UFIT supports Movember

“Men’s health is in crisis. Prostate cancer is the 3rd most commonly diagnosed cancer in men. Testicular cancer is the second most common cancer affecting men aged 18 to 39. On average, men die around six years younger than woman and 1 in 3 Singaporeans die of cancer. This needs to change, and you can do something good to stop men dying too young.”

Gender is one of the most consistent predictors of health and life expectancy; For men, this is not good news. Movember is a global movement committed to tackling the big issues affecting men’s health, encouraging men to stay healthy, and working toward a world where men are more open to discussing ‘the big stuff’ in their lives.

There are three urgent men’s health issues: prostate cancer, testicular cancer, mental health and suicide prevention.

How can I get involved?

Support our cause by donating to Movember under UFIT’s team. Help us raise funds to help our sons, brothers, fathers, partners and friends from dying too young.

Find out more at our flagship personal training studio at Amoy!

Find out more at our flagship personal training studio at Amoy!

Spread Awareness

Grow a Mo, and advocate for Movember this month!

Not keen on growing a Mo, but still want to do something good this Movember? Spread the awareness on your social media!

Mention us in your posts and so we know and can help to address various queries your connections might have!

Facebook: @UFITsg  |  @movembersingapore

Twitter & Instagram: @ufitsingapore  |  @movembersg

LinkedIn: @UFIT Singapore  |  @Movember Foundation

Hashtag #UFITxMo  on Instagram to see your feed appear at the bottom of the page!

Move for Mo

Get active and row to grow awareness for Men's Health!

Join us at UFIT to contribute a collective 100,000 metres in our campaigning for Movember. Participants can redeem a free bottle of water for their efforts.

60 seconds challenge

For the competitive, join in the 60 seconds row challenge for a place on the leader-board. 

Come on down to our flagship gym to find out how else you can participate!
Open to all clients, staff and the public coming in for a trial!

Safe to say I'm converted to be Clean and Lean for 90% of the time thanks to the UFIT Clean & Lean Challenge

About me: Trampoline Performance Coach and retired Army Captain. Former National Level trampoline competitor in the UK and Billy all sports, 31 years young.

WHY: 2016 saw a lot of injury and the last part leading to Christmas I had a broken wrist resulted in limited exercise and a noticeable amount of weight gain (to me) and definition Loss. I use sugar to get through the day as I coach solidly for up to 6 hours at a time. My skin is bad and I have diet related gastro problems which I know is down to a poor eating habits. I blooming love a pudding, this girl can eat chocolate cake quicker than Bruce Bogtrotter. 

Worries: My job is extremely active, I bounce at least 2 hours a day, not including fitness classes and my own exercise. I am nervous of 'diets' due to eating disorders as a teen and in my early 20's and worry that a massive change will lead to obsession and a return of previous issues. 

Week 1: Firstly, how the HECK am I 25% body fat, that crept up on me... I work Saturdays and have to miss the seminars so the initial email on Friday helped to prepare for day 1. I started on the Friday evening and the food was not too bad. However my first issue, I do not like Avocado, cucumber or celery... so that limited my initial options for lunch. I must admit the Facebook group is great for ideas and different options for recipes. I got through Sunday fairly well and felt (albeit tired) alright. Monday was the first stupid idea... Bootcamp... I was dizzy, struggled in strength and the old army mentality of 'just get on with it' came through. My body is a machine, oh wait no it's not it doesn't want to work for me at all. Headache for the rest of the day and although smashed a staple lunch of spinach wrap, with chicken and bacon I was still hungry. I just couldn't find the energy so avoided prep that night ate my Shepard’s pie from the freezer and thought I'd go for a 'Daily Cut' for lunch... FAIL I am a bit of a nightmare with lettuce that isn't crisp and after the journey to work I managed to heave for about 5 mins trying to eat broccoli, before giving up and just eating the chicken. All I managed Tuesday was eggs and salmon for breakfast, chicken breast for lunch and ham as a snack. I did eat a pre-made Shepard’s pie for dinner at 10pm and then prepped like a mad person for the rest of the week... I WILL NOT BE DEFEATED and actually after Wednesday morning trampoline fitness and a busy schedule for the rest of the week with hands on coaching I survived.  Only as a result of preparation!  the 7P's spring to mind.... Went to the cinema with a pack of whole kitchen seeds and a water bottle, I tend to belt feed a large sweet popcorn bag before the movie starts so for me this is a Result!! Drinking water is not a problem, I tend to drink lots anyhow but a skinny cappuccino with a sweetener has been missed that's for sure.

Week 2: Yay for tomatoes! Oh wait I don't eat tomatoes either. The first meal was roasted veg (mainly green) with Carrots and peppers, they tasted extremely sweet after the sugar purge. I feel like I'm savouring the flavours. After the lessons learnt from week 1, I am prepared and even Managed a jog on Sunday evening. I am still feeling a little Low on energy at times and have succumbed to become one of those people who buys protein. I made protein balls with cacao for a hit while at work between bouncing. Only taken 31 years and needs must. Clothes feel looser, skin is becoming clearer and stomach has settled. My Tuesday from last week was a whole lot different this week. Prepped a decent 'big' lunch and snacks, finished work at 8 and went straight to Hockey training. A year out and you could tell, but I managed to run around like a lunatic for 1.5 hours. Finished the week very stiff and continued with being busy at work. Sleep has been an issue with cramp and just not settling, so invested in Magnesium supplements which has been brilliant. I went to a BBQ and ate so much meat. Took green pepper and carrot sticks with me and soda, watching everyone having a few drinks was slightly annoying but stuck with it. I have managed to 'accidentally' fast for 3 days this week after the seminar on Wednesday as I do not start work until late so actually it's not too bad to wait for lunch. Other than sleep being a pain towards the tail end of the week a much better week for energy... I didn't feel the need to eat quite a lot of the time.

Week 3: OVER HALFWAY!!! Survived 50% and looking forward to adding some sweet potato and beetroot to the diet. Went for a slow and steady 4.6 Mile jog as Since Hockey training my legs have been very sore. Actually had a protein shake and feel ok for it. Preparing hard on the Sunday for the week as it's set to be a busy one. Consciously upping the exercise this week as with the added carbs I hope I can take it. Monday bootcamp I had much more energy and no dizziness. Managed to push myself harder and wasn't 'at the back', body is aching but fueling well. I may have found a faux pas CASHEW BUTTER seriously the restraint not to devour the whole pot is tremendous. But I have made my protein balls using this for a second batch and actually since the revelation I haven't dived a in with a teaspoon since the first few days of having it. 

You can't always plan ahead, being reactive is important and A busy week at work has resulted in only managing my own exercise (other than bouncing) 2 times. But had 2 trampoline fitness classes to deliver and also sporting a slight strain from Too many lunges from Bootcamp and Hockey at the start of the week so some rest is probably needed... stuck to the plan and even resisted my boss's Husband placing a glass of red wine in front of me (he must have thought I needed it) I refused, it smelt so good but restraint (for once) stood strong. Awesome compliments from the parents of the kids I coach saying how great I look and how incredible my skin is, a brilliant boost to enforce the effort going into sticking to the plan. 

Week 4: WOW how is it the last week already.?!? Start as you mean to go on, 9 hours solid coaching on Saturday and an impromptu trip to my boss's meant a late run. But I am slowly increasing speed and the first run since the start that I haven't wanted to collapse. Obstacle Bootcamp Sunday morning and again feeling good, weirdly satisfying burning your legs and working your arms up on ropes, how I miss that part of the Army... I prepared food for the week in a form of curry for lunches when I'm too busy and also making sure I don't forget that green should be the staple. I'm finding myself less hungry but feeling like I 'should' eat for the sake of not overdoing the diet and not fueling myself properly. Finding the balance I Guess will be important this week... I have lots of exercise planned and want to really work hard to find my fitness while maintaining a Clean and Lean diet. Also CHEESE... my hand brake. Just need to remember to alternate days as otherwise overindulgence is inevitable. The True protein from UFIT Amoy Street (chocolate flavour) has not only stopped my need for the sweet tooth but dare I say it aided in the recovery process and also general aches and pains after exercise. From a non-believer in protein powder, I am converted and it will definitely form part of my recovery and exercise routine. With only 3 days before my weigh out, I have managed a good amount of exercise and also learnt lots about what I do and don't need with regards to food, I am a little sporadic in my food choices after exercise as most of the time I do not eat dinner until after work at 10pm opting quite a lot of the time for snacks rather than a meal, which means a big lunch but I'm ok with that as an option to go forward... Another brilliant Wednesday seminar to help with the final push and feeling positive about the changes to make afterwards. Also picked up some shorts to wear to work and have had to roll them up as they are falling down. Jumping on a trampoline today may add some hidden entertainment, never a dull moment. Typical the day before I weight out I'm having a wobble, feel like scrounging around the kitchen to look for something sweet... hoping today flies by without too much stress... so you can't control hormones and the last bit one day out from weigh in has resulted in my body playing up. But I am sticking to it, support from friends and UFIT's own Lizzie Wright has been helpful as sometimes you just need a kick up the butt. Even managed a 5k run in quickest time since before my wrist break in October so something must be going ok. 

The weigh out: After the last day of feeling pretty bad (although staying true) I didn't have much hopes and could not believe it when I jumped on the scales and the first number was 56!! 56KG is below my pre-army 'fit' weight and I was truly shocked. I know I've felt good at times and many have complimented the way I'm looking which has been nice, but to actually see the hard work in facts and figures gives you that measurable outcome to the process.

Safe to say I’m converted to be Clean and Lean for 90% of the time, no one likes a goody too shoes after all. 

Reflection:  So in 4 weeks I have lost 4.5KG, 4.5% body fat and also 5cm from my waist, my skin has massively improved and I have slowly managed to control my hunger and need for sugar. I have found myself in a place where I am really happy with how I feel and look. The energy is starting to come back because of careful planning in food preparation and I am feeling confident about keeping with it and trying to build back into the Athlete I once was. I fully recommend the clean and lean process to those who do not just want to lose weight but for those who want an education about how to take control of your diet and not be a slave to the evolution of poor eating and poor diet choices. It's all about moderation and for me my process will continue with the odd cheat day here and there. Thank you UFIT and especially Wendy and Noa for the support and guidance over the last 4 weeks, also the community Facebook group has been awesome. Safe to say I'm converted to be Clean and Lean for 90% of the time, no one likes a goody too shoes after all. 


UFIT CLEAN & LEAN CHALLENGE

The 2017 Clean & Lean sessions are happening on March 11 – April 8 (4 weeks), May 20 – June 17 (4 weeks), September 2 – 30 (4 weeks), November 4 – 25 (4 weeks).

UFIT is Singapore’s largest independent fitness community that offers a 360 approach to health and fitness island wide. For more information, visit our website.

 

Staying motivated on Clean & Lean with runner up Patrick Bowe

Hear it first hand from Patrick who was our Clean & Lean Challenge runner up in January about how he found his experience over the four weeks.

1.    What made you sign up for Clean & Lean?

My wife was doing the challenge and asked if I’d like to join.  I’m not usually one to join things, but I had the post Christmas feeling and the boot camps, especially BOXFIT, looked like a lot of fun

2.    How was your first week?

The food was ok, I’ve wanted to try no / low sugar for a while, I really buy into it.  I do sports though and care about getting better, so it wasn’t nice to see my stamina and effort drop off as my body didn’t have as much energy to burn.  I found out later that my body just needed to adjust, but at the time it was a worry.

3.    Did you sign up with a friend or by yourself?

I singed up with my wife and a friend.  On Sunday when you fancy a gin and tonic and a bit of mischief it was good to have people around who were fun and committed to the same thing.

4.    How have you felt each week?

Week 2 was great.  The energy was starting to come back and you can see the improvements in your figure.  After that week I knew that even if I struggled to stay clean and lean, as I did in New York in week 3 that I’d always come back to it.

5.    Did it get easier?

Yes.  Get through the first week and you get a positive feedback loop that keeps you motivated.

6.    Congratulations, you made it to the end of the four weeks how do you feel now?

Clothes fit me better, I’m faster and I’m stronger.  What more could I want?

7.    What was the biggest surprise after the four weeks?

The biggest surprise was how much you can eat on clean and lean.  I know it was mentioned in week 1, but it wasn’t until one of the trainers at a boot camp said that if he’s hungry he just goes out and buys a whole rotisserie chicken to eat that I realised that this wasn’t about being hungry.

In the first week I’d come home starving and my wife had prepared a fantastic meal, but it had fish in which isn’t my favourite. I got very juvenile about that and had a ‘hangry’ tantrum.  After the advice from the trainer, if I was going to be working late, I’d buy dinner out around 18.00 from somewhere like The Daily Cut and then come home and have a second, healthy, dinner.

It was great! Marital harmony and I was always full :-)

8.    What kept you motivated?

The results :-)

9.    Would you recommend to a friend?

Oh yes and I’d do it again with them!


UFIT CLEAN & LEAN CHALLENGES 2017

The 2017 Clean & Lean sessions are happening on March 11 – April 8 (4 weeks), May 20 – June 17 (4 weeks), September 2 – 30 (4 weeks), November 4 – 25 (4 weeks).

UFIT is Singapore’s largest independent fitness community that offers a 360 approach to health and fitness island wide. For more information, visit our website.

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.

The benefits of UFIT's Clean and Lean Challenge

We all want to eat tasty food and feel satisfied and happy. We want to be healthy, feel energetic, have a lean good looking body, be free of cravings and forget about counting calories. Most of all, we would like to avoid the guilt and the self-hatred feelings over the food consume. Feelings that prevent us from fully enjoying our meal can often lead us to making the wrong food choices.

That is why we created the Clean and Lean Challenge, which has been running successfully in Singapore for several years. It has helped thousands of people to change their lifestyle, achieve their personal goals and become healthier, happier and confident people.

The Clean and Lean programme is much more than a physical fitness programme to achieve your desired body goals. It is a major milestone towards a changed lifestyle. It will enhance the detoxing processes in your body, educate you about better ways of eating, provide better food choices for you and it will also help you become leaner.

Our most important guiding principles are to base our food intake on fresh products, as close as possible to other natural state. It includes lots of vegetables, good sources of proteins, good fats, limited carbohydrates and No refined sugar whatsoever. On top of that we encourage challenging yourself with physical activities that will help you to achieve your personal goals.  

The benefits of the Clean and Lean program are amazing. After overcoming sugar withdrawal symptoms and detoxing side effects such as tiredness, grumpiness and headaches, you will suddenly feel so much better.

You will start noticing changes in your wellbeing and appearances:

  1. Your sugar and insulin levels will be more balanced - Drastic changes in the blood sugar levels are caused by excessive consumption of carbohydrates, which in turn are responsible for our food cravings, drops in energy and mood swings. At first, when we reduce our carbohydrates intake, we might feel tired, hungry and grumpy, but after a few days once the sugar levels are low and the body has the opportunity and ability to use fat storage to create energy, all the symptoms will have disappeared.

  2. Your hunger level will be reduced and you will have less and less cravings - You will control your food intake and the food will not control you!

  3. You will have much more energy throughout the day - Stabilised energy all day long, without massive energy drops and need for stimulants.

  4. You will have more energy during your training sessions - Once your body is trained to create energy from fat storage, it can do it faster and more efficiently, prolonging long term energy throughout your training sessions.

  5. You will feel more balanced emotionally - Mood swings are often affected by our sugar ups and downs. At the beginning of the process, the limited carbs might create low serotonin, which is the neurotransmitter responsible for our happiness. However, when your body gets used to lower sugar consumption you will experience much more balanced emotional state.

  6. Your weight will drop - At the beginning of the process your weight loss will be mainly due to loss of  fluids, as carbs are attracting fluids. After few days you will experience real weight loss and mostly from fat storage.

  7. You will lose body fat and become leaner - once insulin levels drop the body will burn fat to create energy. We aim to lose body fat as opposed to losing body mass.   

  8. You will notice that your skin is clearer and your eyes brighter and whiter - You might experience some skin rashes during the detox period, but once this phase is over your skin and eyes will shine.

  9. You will experience improvement in your blood lipids and blood pressure - lower triglycerides, higher HDL cholesterol for example.

  10. You will learn more about your body - The clean diet will help you eliminate foods that are suspected to cause indigestion, gassy stomach, heartburn or any other problems. It is a good way to learn which foods suits you the best.

Finally, joining our Clean and Lean programme you will meet great people and form supportive team, sharing ideas, recipes, difficulties and achievements. This will help you to be accountable and stay on course, and eventually achieve your goals.  


ABOUT THE AUTHOR

Noa has been practicing as a Clinical Nutritionist for the last ten years. Her specialties include weight loss, Celiac disease, digestive system problems and metabolic diseases.

Noa focuses on providing the right moral support for all her clients, combined with a customised nutritional program. Through this, Noa assists her clients to change their lives for the best – improving their health, energy levels, sleep, and overall wellbeing. 

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For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 5 times a year providing you with the opportunity to change your healthy habits into a lifestyle.