nutrition singapore

Look at Steve now - he’s down 55kg in one year

What motivated you to start your UFIT training?

When my daughter was born in January 2016, I weighed over 140kgs and was grossly unfit. I could barely walk without panting and was in such a poor physical state that as she grew up there is no way I would be able to partake in any activities with her.

I moved to Singapore three months later and was sure I was going to focus the majority of my time on losing weight and getting fit. However, as Aaron would be the first to say, our first 3 months were pretty ordinary. My starting weight with UFIT was 136kg, and by the end of June it was closer to 142kg.

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My primary impression was that because I had joined UFIT, the results would come - not realising that the majority of the work for any kind of real results comes outside of the gym and with life altering habits.

Around early June my wife had a serious go at me about my situation - it’s not like I didn’t know what my condition was, or the strain I was putting not just myself under but also my family. The real wake up call came from her, who made me realise in that one conversation that I couldn’t go on like that. That I had to make a real life altering change to my eating habits and how I looked at life.

“I CHANGED MY MINDSET OVERNIGHT. I TOOK CONTROL OF MY FOOD HABITS AND TRIED TO GET THROUGH ONE DAY AT A TIME. I HAD NO REAL TARGETS OR GOALS, BUT FOCUSSED ON GETTING THROUGH EACH DAY AND TRUSTING THE PROCESS” 


 

How did you get started?

When first started at UFIT, the thought of being able to manage more than 3 sessions a week was just not possible as I was nowhere close to being fit enough to manage it. I did however think that as I got fitter I would eventually sign up for the BT program, however as my sessions and progress with Aaron continued to hit new levels, we both decided not to change things.

Having said that one of the key reasons why I did end up joining UFIT is that on the website I came across Sunny Gill’s successful body transformation and it inspired me to try and make some changes to my life. Sunny was in the same school as me, and so I could relate and see the improvements that he had made in the year, which made me realise that it was possible to achieve. 

 

What did your UFIT program consist of? 

I started with 3 PT sessions with Aaron Jones each week, which was a combination of strength training and conditioning. At the beginning, Aaron incorporated both strength and conditioning into the same session as a means to get my overall fitness levels up. We focused mainly on larger body parts and kept accessory work and isolation work down to a minimum. Part of Aaron’s philosophy which I bought into was that isolation work needed to be earned and therefore when I got to certain standards it was something we would work on.

We also took a more controlled approach to my food - specifically cutting out sugar and carbs (getting carbs mainly through vegetables) and also restricting my intake to between 1,200-1,500 cals a day. I tracked what I ate and stuck with the overall process and with time the journey was successful.

Aaron also wanted me to do a minimum of 4/5 fasted cardio sessions every week, which would last between 45 mins to an hour. I felt that this really helped me lose weight and also improved my overall aerobic capacity.

 

How often did you do train and how was it?

The overall program was challenging! Being in such poor physical condition I found the conditioning aspect the hardest, but having some amount of weight training allowed me to enjoy the training more and more. The fitter I got the more I got into my conditioning and now enjoy it as much as my weights. I started with 3 sessions a week and now have moved to 6 a week.

 

And what were the results?

I managed to lose a total of 55kg. I dropped my overall body weight from 142kg to 87kg today. I have also managed to hit some performance objectives of being able to run 10km and achieve PRs on all my main compound lifts.

I can’t put into words the ‘intangible' results I have achieved such as confidence, and I have literally become a brand new person.

 

What motivated you along the way?

From a motivation perspective, I can’t really stress the importance of having someone like Aaron help me through my journey. He was able to keep me focused on my goals and keep my sessions fun but intense. More importantly he was constantly available on the phone and helped guide me through the nutritional maze. Also when I had to travel for work he would constantly be in touch to ensure I got my sessions in. Besides Aaron, I think all the other trainers at UFIT helped me in some way or form. The times I had to use other trainers like Lawrence or Ru they were equally focused with me and helped me to get my results. Other than that I think the overall vibe, atmosphere and banter in the gym is great and really helped me stay focused.

 

Any stories you can tell us about your personal trainers? 

I train with Aaron and Lawrence Cartwright - that stuff is off the record and downright crazy to talk about. 

 

THE UFIT BODY TRANSFORMATION PROGRAM

Our Body Transformation Program does just that – 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, Nutritionists to Psychologists 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.

Coconut Tortilla | UFIT Kitchen

A great side for a nice curry or stew. If you don't add salt to the mix, they are very nice with sweet toppings too.

INGREDIENTS:

  • Coconut tortillas
  • 1/4 cup coconut flour
  • 2 tbsp golden flaxseed
  • 1/4 cup coconut milk
  • 1/4 cup water
  • 2 eggs
  • Salt to taste


METHOD:

1. Mix all the ingredients into your food processor. Preheat a frying pan (or crêpe) to a medium to high heat. 
2. Use oil spray or spread oil with a napkin. 
3.  Pour 1/6 of the mix and move the pan to distribute. 
4.  Cook for approximately 2 minutes, scratching the edges and flip. Keep flipping until golden and crisp. Repeat and serve.


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.

Italian Inspired Zoodles | UFIT Kitchen

Go green!

Replace your standard noodles or flour based ingredients and enjoy this meal without your carbohydrates. You can also use this recipe when taking part in our Clean & Lean programmes.

Serves 2

INGREDIENTS:

  • 150 grams of lean beef
  • 1/2 small onion
  • 1/4 green pepper
  • 1/4 garlic clove
  • 1 tsp dried oregano
  • 2 tsp of parsley (fresh preferably)
  • Peperoncino (or chili flakes)
  • Salt and pepper

METHOD:

1. Process for 2-5 minutes your beef with onion, 1/4 green pepper, 1/4 garlic clove, 1 tsp dried oregano, 2 tsp of parsley (fresh preferably), peperoncino (or chili flakes) salt & black pepper to taste.
2. Put 2 tbsp of flaxseed on a plate. Wet your hands and roll your mix to make the meatballs rolling them through the flaxseed, making a thin coat.
3. Bake at 200 until golden brown. This makes approximately 6 meatballs. Serve with zucchini noodles, hot sauce and extra virgin 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.

CASHEW DIP | UFIT KITCHEN

A great new recipe dip that you can try out in the kitchen to give your crackers a new twist. An added bonus is that this dip is week 2 Clean & Lean compliant – let’s get cooking!

INGREDIENTS:

  • 1 cup of baked cashew nuts
  • 3 cups of filtered/purified water
  • 1/4 cup olive oil
  • 1 x tablespoon of lemon juice to taste
  • Pinch of salt

METHOD:

1.     To start, make sure you soak your almonds overnight.

2.     Rinse, drain and place on a powerful food processor.

3.     Blend for 2 minutes and scratch the sides with a spoon; repeat 2/3 times until the texture gets even, soft and creamy.

4.     Add olive oil, sea salt, lemon juice to taste. Blend for another minute.

5.     Once finished store on a sealed container on the fridge up to 5 days.

It's perfect as a spread or dip. You can get creative and add spices, sauces, flavoured oils, fresh herbs, small pieces of garlic and much more.  

You can also save some of the mix on the blender and start adding water slowly to make a new salad dressing. Homemade, no additives and tailored: salty, spicy, loose, thick, fresh its up to you.


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.

Meet Ami, our September Clean & Lean winner!

If you are persistent you will get it. If you are consistent, you will keep it!

We’re so proud of the journey Ami has taken over the last four weeks of our programme. The journey isn’t easy, but Ami set her sights high and boy did she get the results. In total as a team we lost 302.2kg, which averaged 2.5kg per person and 3.36% Body Fat. We’re so impressed by every single person that took part, especially our winners.

Throughout the course of the four weeks we saw Ami glow and the results speak for themselves she lost an amazing 4.2kg and 7.53% Body Fat. Ami has shared her journey and experience with us. Hear it from Amy:

“My motivation for taking part in the Clean and Lean programme was that I wanted to educate myself about food. After years of eating the wrong things, I realised that I needed to start from scratch. I had heard about UFIT’s Clean & Lean from various friends who had taken part previously, so I decided to give it a go.

Initially, I doubted my will power and stick ability and I don't think I had woken up that early on a Saturday morning before this programme. However, it was worth it, the enthusiasm of the UFIT team and the other Clean & Lean participants made the whole process so much easier and before I realised it was over.

I would thoroughly recommend the programme, especially to those who feel they need to re-educate themselves on diet and the benefits of exercise. Thank you once again.”


A big thanks to our partners who supported us throughout the programme to keep our community energized, inspired and fueled for their weeks ahead.

UFIT Clinic
UFIT Bootcamps
CrossFit Tanjong Pagar
The Whole Kitchen
Sarnies
Sabine’s Baskets
FitThree Meals
The Providore

Join our next Clean & Lean programme and embark on a journey of a life time. Learn everything you need to know about nutrition and exercise to build a sustainable healthier, happier you. View our next challenge here. Take your first step with UFIT Clean & Lean. Make the change and see the life changing results.