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Intermittent Fasting

Intermittent Fasting

By | Articles, Fruits and Vegetables, HEALTH & NUTRITION, Healthy Living, Weight Loss | No Comments

Do you want to unleash your fat burning potential? To uplevel your brain, protect your heart and live epically?
Intermittent fasting (IF) is a tool you can use in your weekly routine to attain these benefits.

So what is it? Essentially, intermittent fasting is a way of eating that utilizes a fasting window (where you don’t consume any food) and an eating window (the time frame where you eat your normal daily intake).

Benefits of IF include:
• Regenerating cells
• Detoxifying cells
• Has shown to be protective against Alzheimer’s and dementia
• Reduce inflammation
• Burn Fat
• Boost cognitive function

For a moment I want to take you back to primal days. Imagine you’re ravenous and there’s no food in sight, you’ll have to go hunting for it. In order to do this, you need to have lots of energy, clarity, and focus in order to run and strategize the hunt.

Now back to the current day, I want you to take a moment to check in with how you currently feel when you’re hungry or low on fuel. Do you get irritable? Cranky or moody? Do you feel lethargic and unmotivated?

Would it make sense to feel this way when the only way to survive was to move, strategies and be able to walk or run for hours in order to find food? No, no it wouldn’t.

Your body is physiologically designed to thrive when fasting. Boosting cognitive function allows you to strategize your hunt and think clearly when gathering food.
Boosting physical performance, means you have the energy and the power in your movements to run, jump, and climb in order to hunt down the beast.

Your body is built for this and designed to go stretches without food.

Yes, we live in a modern world, but we also live in a primal body. Let’s respect that.

So how do you do it? Start with 2 days a week with the following fasting regime:
Fasting window (8pm to 12pm the following day)
Eating window (12pm to 8pm on the same day)

Consume your normal amount of foods within the eating window. And it is important you break your fast with a nourishing meal. This is not an excuse to eat crap. Again, respect your body.
When fasting you can have herbal tea, water, black tea, and coffee. Nothing with calories is allowed as this will take your body out of fasting mode.

If you enjoy fasting and are reaping the incredible benefits, you can increase it to 3-4 times a week.

At the end of the day, it’s all about figuring out what makes you thrive, and this is one way to get there!

Happy Day!
Jenna Poole, Nutritionist

Jenna is UY’s resident Nutritionist. She is a passionate health advocate and every bit food nerd! Jenna’s passion for food and nutrition started early on when she began to notice the effects it had on her energy levels, her mood and her skin’s health. Jenna truly believes that food has the ability to either feed disease or feed health, and it is her mission in this world to inspire and educate people to live each day a little healthier than the last.

Follow this link to learn more: www.ultimateyou.clickfunnels.com/nutritionmastery

Mind Over Matter

Mind Over Matter

By | Articles, Food & Recipes, Fruits and Vegetables | No Comments

One of the most challenging parts of any program is the mental attachment to food and the process your brain goes through when detaching and emotionally “detoxing” from these foods.

Do you notice you crave something at a particular time of day? Do you notice that in cold weather you always want a hot chocolate? Or when you go to a pub you always want to order a soda? Do your body and mind feel like it NEEDS something sweet? Or is it merely a habit? How do you figure these differences out?

Well, read on!

“The quality of your life will be determined by the quality of questions you ask on a daily basis”

Therefore, it is crucial to be able to answer the following one with honesty and accuracy in order to reach your goals

Is it a CRAVING or is it a FOOD ASSOCIATION?

A craving is almost a physiological need to eat a particular food and is usually because your body needs more of a particular nutrient.
For example, you’ve had a stressful month, you’re pushing hard in your workouts and feeling fatigued all the time, and you start craving chocolate. This craving could be a sign that your body needs more magnesium.

A food association is when you associate a particular food with an event or place.
For example, when it’s cold and raining you really want a hot chocolate, or when you go to your grandmas you always want her amazing shortbread! Here, your body isn’t signaling to you that it needs a specific nutrient, it has simply learned to associate particular places with certain food rituals.

So what steps can we take next to drop the cravings and associations that are inhibiting you from better achieving your goals?

Step 1. Get curious and ask better questions!

When something crops up for you, ask the question: Is this a craving or a food association?
The more you ask this question, the better you will understand yourself and your habits, and can move forward from here.

Step 2. Make a Game plan!

Once you’ve figured out the craving/ food association here’s what you can do:
If it’s a craving, seek a consult with a practitioner to help you work on tweaking your diet and potentially supplementing for any deficiencies that may be present.

If it’s a food association, acknowledge it and make a healthy swap. Always have fries with that? Try making your own sweet potato and parsnip chips

If it’s more on the emotional side of things, ask yourself what you are in need of emotionally? Craving sugar? Are you in need of some sweetness in your life?

Make emotionally healthy swaps. If it’s warmth you’re after, try having a hot soak in the bath with some essential oils, or cooking a big hearty stew. If it’s something sweet, book in a date with a friend and have a really good belly laugh session! The aim of the game here is to feed your emotions with nourishing experiences as opposed to food that will not serve your goals (or waistline).

At the end of the day, you are learning to rewire your habits and read what is really going on in your body. Tune in, get curious about your body and its needs and you may just learn a thing or two!

Happy Day!

Jenna Poole,
Nutritionist

Jenna is UY’s resident Nutritionist. She is a passionate health advocate and every bit food nerd! Jenna’s passion for food and nutrition started early on when she began to notice the effects it had on her energy levels, her mood and her skin’s health. Jenna truly believes that food has the ability to either feed disease or feed health, and it is her mission in this world to inspire and educate people to live each day a little healthier than the last.

Follow this link to learn more: www.ultimateyou.clickfunnels.com/nutritionmastery

Heal Your gut with these nutrition tips

Heal Your gut with these nutrition tips

By | Articles, Articles and Tips, Featured, HEALTH & NUTRITION, Tips | No Comments

Are you happy?
Is your gut happy?
How do you know if your gut is UNhappy?

Your gut and your brain are inextricably connected, and it is this connection that means the health of one will have a direct impact on the health of the other.

On a really cool side note, you have this hormone called Serotonin that plays are the huge role in helping you feel happy, and 95% of it is made it your gut!

Because of this incredible gut-brain connection, common symptoms of an unhappy gut may not always be that obvious. Below are a few symptoms to be aware of:

• Bloating
• Abdominal Pain
• Diarrhea and/ or constipation
• Joint pain
• Depression
• Anxiety
• Brain fog
• Lack of concentration

If you suspect you have gut issues here are 4 steps you can take to assisting it to heal:

1. Work out any food intolerances you have: Any food intolerances and allergies you may have will support inflammation in the gut, and prevent healing from occurring. Identifying these and then removing them from your diet is key to a happy healthy gut and brain!

2. Common intolerances are peanuts, eggs, dairy products including milk, yogurt and cheese, gluten and wheat products including bread, pasta, and some packaged goods.

3. Reduce stress: when you become stressed, your body releases a hormone called cortisol. Cortisol has a negative impact of the flora in your gut and studies have shown this can activate an immune and inflammatory response, which inhibits your body from healing. To reduce stress try meditation, walking or a sweat session on the green.
Introduce gut healing foods. Some foods have the ability to help reduce inflammation in your gut and help it heal. Foods to include in your diet are aloe vera juice, chia seeds, turmeric and chia seeds.

4. Contact a trusted practitioner to help you figure it all out. When we are experiencing symptoms like the above, it can be so confusing and we often need a trained eye to assist us back to health. Approaching a nutritionist can help you identify where your diet isn’t serving you, and they will be able to make suggestions as to how you can heal your gut and improve your overall health, so you can maximize that 95% of serotonin production and feel oh so happy!

Happy Day!

Jenna Poole
UY Nutritionist

Jenna is UY’s resident Nutritionist. She is a passionate health advocate and every bit food nerd! Jenna’s passion for food and nutrition started early on when she began to notice the effects it had on her energy levels, her mood and her skin’s health. Jenna truly believes that food has the ability to either feed disease or feed health, and it is her mission in this world to inspire and educate people to live each day a little healthier than the last.

Follow this link to learn more: www.ultimateyou.clickfunnels.com/nutritionmastery

Andy Shares His Journey To Success And How The UYWay Began.

By | Articles, Healthy Living, Inspiration, Mindset, Videos | No Comments

Andy Shares His Journey To Success And How The UYWay Began.

 

The first episode showcasing Andy Anderson’s path to starting Ultimate You, the challenges he faced, the sacrifices he made and the success his determination achieved.

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

5 Ways To Maintain A Fitness Mindset

By | Articles, Mindset | No Comments

Someone famous once said that fitness or exercise is not only about the body but also the mind. That is to say that if you can get past the mental block you can always do more, achieve more, and succeed better. We often fall behind our workout schedule or even the desire to start working out due to our mindset. We quit or give up even before we start because we “think” we cannot do it. Here are five ways to maintain a mindset about exercising.

1. Be realistic: Working out can be of different kinds. You can either workout to lose weight, to maintain a toned body, or to body build. However if you don’t know what you are looking for then it is likely you will lose the focus in a short time. If say you are looking to lose weight then you can’t look at yourself and wonder why your muscles are not building up. That kind of mindset deters oneself from working out and eventually end up quitting.

2. Form a schedule: Exercising can be a burden if you don’t have a clear schedule. If you have exams coming up or got a hectic schedule at work then you won’t have the clear mind to exercise. If you are trying to squeeze one hour in between your classes then don’t. Doing that will only hamper your desire to exercise. Make a day plan, if your office hours are from 9-5 then decide to hit the gym after 6. That way you have no other things to worry about and your mind is fully focused on your workout sessions.

3. Get a partner: Trust me when I say this, having a workout partner makes you more efficient, mentally and physically. A partner is not only there to motivate you while you are lifting those weights or when you are running, but having one makes you mentally focused. With a partner you cannot afford to skip a training session. You make plans with him/her to go at specific time. Overall you start having fun. It no longer becomes a painful thing to do but something you look forward to. There is always a competitive edge with a partner as well.

4. Set goals: We often think what’s the use of working out if there are no results. This mental block can be changed if you set targets for your work. If you are intend on losing weight by running then start with a 10 minute run. Once your body gets used to it extend to 20 minutes then 30 and so on. This way you are achieving your targets and you feel good as you accomplish them. As a result you want to work out more and look forward to push your limits.

5. Sleep it off: Every time you work out make sure you get plenty of rest. This way your body recovers and you are not sore the next day. Fatigue plays a key part in stopping you from exercising. The more you sleep, the fresher you are mentally and physically. And your mindset is still focused on exercising.

 

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

10 Ways to Finally Get Off That Couch

By | Articles, Mindset | No Comments

Working out can often prove to be an arduous task, especially if you’re a couch potato. There’s no reason to worry, it is not as hard as it sounds. Once you get your mindset right, replacing those flabs with chiseled abs is just a matter of time.

So, how do you go about getting in the right frame of mind? Well, here are a few pointers:
1) Make Up Your Mind: When you have made up your mind about exercising, it’s easy to get carried away. Do not. Rather, set yourself realistic goals. If you wish to lose weight, aim for that. If you want to tone your body, then that’s what you focus on.

2) Stay Positive: The journey ahead will be tough. But a positive attitude does make it easier. Get all the negativity out of your head. Instead concentrate on your goal. Picture yourself having the body that you have always desired and let that push you towards your ultimate goal.

3) Plan Ahead: “I just don’t have the time.”- That right there is the number one excuse you use when you don’t want to work out. To prevent yourself from having such excuses, plan ahead. Figure out when you can squeeze in a workout into your daily schedule. Make a routine and stick to it.

4) Improvise: Not all of us have the time or the resources to go to the gym. If that’s the case, then improvise. Working out doesn’t necessarily mean hitting the gym regularly. It can be any physical activity. Any activity that breaks a sweat will do.

5) Start Gradually: Do not go for the jugular right off the bat. Rather, ease yourself in; let your body adjust to the rigorous regiment you are putting it through. Then, slowly increase the intensity of your workout.

6) Eat Healthy: It’s imperative to give your body the sustenance it requires to keep up with your exercising habits.Maintaining, proper diet is a vital cog in leading a healthy lifestyle.

7) Reward Yourself: If you are happy with your progress, then give yourself a little treat like a slice of pizza. But bear in mind not to overindulge.

8) Get A Partner: One way, to keep yourself motivated, is to get a fitness buddy. This will make the process less challenging and a whole lot more fun and competitive.

9) Stay Active: An hour at the gym may be ex