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Top 5 Tips to Sleeping Better

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Sleep is one of those aspects of health that is often swept under the carpet and seen as a luxury. The phrase “I’ll sleep when I’m dead” is lightly thrown around, but what is sleep deprivation really doing to your body?

Studies show that insufficient sleep can present with the following symptoms:

  • Irritability
  • Increased hunger
  • Reduce cognitive function
  • Headaches
  • Fatigue and malaise
  • Moodiness
  • Reduced immune function

Sleep deprivation may also increases the risk of diseases such as obesity, diabetes, and cardiovascular disease.

So how do you know if you’re getting enough sleep?

If you fall asleep with ease, and wake refreshed with energy in the morning it is very likely you’re getting enough of the ZZZ’s. If however it takes you ages to fall asleep, you feel restless during the night, are constantly waking, tossing and turning and when you do wake in the morning you feel like you’ve been partying all night… then you probably need more hours of sleep or better quality of sleep.

What can you do?

The following tips will assist your body in preparing for a good night’s rest and aim to improve the quality and if needed, the duration of your sleep.

Rise with the sun: getting 10-15 minutes of daylight exposure when you wake supports the production of the hormone melatonin for the following night’s sleep. Melatonin is a hormone that is naturally produced by your body and works to regulate sleep patterns.

Get that bedroom really dark! Although getting daylight exposure can assist in producing melatonin, it’s the absence of light that triggers your body to produce more of it, so getting thick black out blinds and turning the lights down or off before bed can really help your body wind down for sleep.

Focus on foods rich in tryptophan such as beef, chicken, fish, tofu, and bananas.
Tryptophan assists in the production of melatonin, and giving your body enough of the right ingredients will help it naturally produce this hormone that is essential for sleep.

Remove caffeine and other stimulants such as sugar after 1pm: stimulants cause your body to produce cortisol, when cortisol is high the body cannot effectively produce melatonin

So if you’re lacking in quality sleep or just not getting enough of it, implementing these tips is a great place to start to get you own your way to a restful night

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

If you don’t sacrifice for what you want, what you want becomes the sacrifice.

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In episode 4 Andy shares the secret to achieving any dream worth fighting for and it starts with SACRIFICE.

 

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

Making Time Management Work: UY Chats to Matt Bennett about his fears, challenges, and tips for success!

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We know time management can be a huge barrier for many people when it comes to embarking on a health and fitness journey. Juggling children, family commitments, work, a social life and workout schedules can be a daunting task.

For many people the fear of failure or feeling as though you have to sacrifice the things that are important to you are so overwhelming the journey to a better you never gets off the ground.

Matt Bennett is one of our Melbourne 9in6 participants. Matt and his partner Joy found they were getting too comfortable, they were heavier than they would like to be, and with Matt facing a diagnosis of dangerously high blood pressure the couple knew they had to make some drastic changes.

Matt wanted to make changes to improve his health and quality of life, but was hesitant when he heard our Change Agents mention five classes a week and a strict diet plan. Much to his surprise Matt triumphed in the program. He lost an incredible 17.3kgs and has continued to achieve amazing results even after the program finished.

We decided to have a chat to Matt about his experience in the program, his tips for time management, and how he overcame the self doubt he was feeling and smashed his goals.

 

What were the biggest concerns you had when entering the 9in6 program?

The fear of failure was my biggest concern. Since a young teenager I had always battled with my weight and been on that constant rollercoaster of whenever I did manage to lose weight I always put it back on – usually with interest! I just didn’t believe I was going to physically complete the training required and have the will power to meet the dietary requirements to drop the 9kg. My fears were somewhat justified given my past failures, but what was completely wrong was the thought that it just couldn’t be achieved at all and that failure was inevitable.

 

How did the results make you feel?

Losing 17.3kg had me in absolute shock to begin with. I lost 5.6kg in my first week and I remember going to Trent saying that there must be some mistake with the scales because it was just not possible. This of course didn’t happen every week, but I was able to maintain a constant loss each week and achieve some of my goals I had set. By the end the feeling was very surreal. To think that I had made the commitment and achieved what I never thought possible was a great feeling.

 

How did the program expectations affect other facets of your life?

The expectations of the program are obviously high and at various points throughout the 6 weeks you certainly feel the weight of those expectations. The financial commitment was also a great pressure at $500 for each of us I really needed to ensure that money was not going to be wasted. But with the pressure came commitment – the fact that we had paid out $1000 made us 100% committed and the incentive of having that money credited back upon achieving the goal was very useful. It made us accountable.

 

How did you manage your time and integrate the 9in6 schedule into your every day life?

For us the class schedule was one of the biggest attractants of UY. We both start work early in the CBD, so being able to travel to UY before peak traffic in the morning and smash out two classes, shower, and be at work by 7.30 suited us to the ground.

Nutrition was the other major factor to consider. I cannot stress enough how vital it is to prepare! I remember the first week I hadn’t done any meal prep and was doing it nigh by night and for just the following day. By day 4, I was complaining it was too hard and we were never going to succeed. With the help of others on the Facebook portals I saw how they were portioning out or chopping up and sorting all their veg and meat for the whole week. With that help we were back on track!

We would schedule in our meal prep one afternoon or evening in the weekend, which left our weeknights free and made us feel like we had our own healthy smorgasbord to choose from every day! If it was a cold winters day I’d take veggies and meat for a hot meal, or if it was warmer or I wanted a lighter meal I’d do salads and protein.

 

What would you say to people who might be worried the program is too hard?

Firstly, if I can do it, anyone can!

Secondly, believe what the UY team tells you. They said my metabolism would take a week or so to change and it did. They said you will struggle both physically and mentally between weeks 3-4 and I did. The difference is that you know what to look out for and how to prepare mentally to ensure you can deal with it and get back into the right mindset if you waiver.

Another massive factor that influences success is the family atmosphere that the entire UY team has built. You walk into the gym and see happy, familiar, positive faces and encouragement. When you struggle the trainers know exactly how to get you through it – and they will get you through it. They will push you when you need to be pushed and provide the TLC and support when you need a little.

Lastly, trust in the program and trust in yourself and you will get there.

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

Andy Chats with Celebrity Nutritionist Lola Berry

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In this episode of UY Radio you will learn….

  • The power of healthy habits and rituals
  • Lola’s Energy hacks when on the go
  • Tips to over come cravings
  • The mindset the has helped Lola become so successful
  • How to face adversity in life
  • And heaps more!

Enjoy Fit Fam,
Andy Anderson

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

Andy Talks With Cathy Freeman on what being a Champion Athlete Has taught her

By | Uncategorized | No Comments

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

Modern Fitness Evolutionary Synthesis

By | Articles, featured : magazine, Mindset, Uncategorized | No Comments

How Fitness Evolved

Fispiration, fitness blogs, The Biggest Loser TV show, Women’s Health magazine, tones of sport appeal and more, more, more… It is some sort of fitness worshippers’ invasion. Several gyms per one suburb, swimming pools, marathons and fun runs each week and this especially annoying social media fitness status updates and check-ins. The world has changed. Social media enables fitness fed to spread across the world quicker than ever; and it is starting to feel like an alien invasion thriller movie.

Although fitness now appears to be more of a luxury activity rather than a necessity, it in fact is crucial for us to be active as much as we can.

However, is this modern obsession with gyms, boot camps and personal trainers so modern? Well, it all started from Olympic athletes almost 3,000 years ago. Doesn’t sound as modern anymore, does it?!

So, how fitness has evolved from sweaty buff men running around ancient Greece’s arenas bear handed fighting with wild animals to sweaty buff men taking selfies in the gym’s mirrors?

 

FITNESS FLASHBACKS

Primitively fit:

Primitive men of the pre-10,000 BC era lived nomadic lifestyles which required continual hunting and gathering of food for survival. No cars, planes or trains were taking them from one area to another but their legs. Tribes moving from one place to another inevitably had to fight with each other for the territory, food or women. When befriending neighboring tribes, the members of the tribes participate in dancing and cultural games which lasted several hours. Clearly, primitive men were not interested in signing up for an expensive gym or joining a fancy boot camp.

 

“Lazy” Farmers:

When agricultural revolution came which enabled tribes to hunt and gather their food while staying in the same area. Unfortunately, farming and gardening gave foundation to sedentary lifestyle. Who could have thought that such a physically active profession started our horizontal-on-the-couch lifestyle?

 

Stronger Muscle = Bigger Empire:

With increased amount of tribes conquering world, wars become an important part of many cultures especially on the East. This is when the importance of exercising became a matter of death and life. Persian Empire is in fact a good example of a growing interest in fitness in around 4000- 250 BC. Persia implemented mandatory tough training programs to expand its domain. Aggressive invasions required great endurance and strength.

 

The Fittest Survive:

The importance of being stronger, faster and last longer whether during the war fight or while farming eventually switched to the understanding of how regular exercising can prevent disease. Exercising to improve your fighting skills was transformed into exercising to improve general health. With most of the territories conquered, humankind was now less interested in fighting and more focused on prolonging living.

 

Dr. Fitness:

Chinese culture was the first one to recognize fitness’s healing powers. Interestingly, China was the first country to introduce gymnastics in order to feel better and live longer by keeping our bodies in a good working condition.

The Invention of “Union”:

On the contrary, some cultures were discouraging people from getting engaged in physical activities. For example, Buddhism and Hinduism (India) have always placed spirituality before physic. However even they had to eventually come up with something to keep them moving. We know this “something” as yoga which means “union” – yes, spiritual and physical.

 

The 300 Spartans:

No other civilization like Ancient Greece has influenced our fitness perception. Along with Spartan soldiers, Greek medical practitioners, including Herodicus, Hippocrates and Galen understood the importance of physical performance very well. Gymnastics were in fact considered one of the vital subjects in everyone’s education at the time.

 

The Ancient Greece:

While Sparta was imposing a compulsory physical training for all the males in order to become good soldiers, Ancient Greece and neighboring cities also paid a lot attention to their male citizens. Women were also required to be fit in order to produce healthier offspring.

 

Be Ready To Always Strike:

Somewhere between 500 BC and 400 AD Roman civilization obliged everyone to keep good fitness in case war occurred. As I am sure we all know, back in the ancient world you never certain when your enemy will strike; therefore it is crucial to be prepared at all time.

 

The Beauty of The Body:

Somewhere in 1500 humans’ body became a common interest for everyone in the society. People learnt that regular exercising improves intellectuality including thinking and learning. The Renaissance in fact glorified a human body. Thus, all the exposed and controversial literature pieces, naked sculptures and often odd paintings blossomed during this era.

 

Preserving Lives:

The colonial period, WWI and WWII clearly were the times of fitness flourishing. The need was no longer in improving lives but literally preserving them. Similarly to ancient world, humankind yet again had to exercise in order to survive at war.

A Fad or a Trend?

With technological progress going forward, human’s activity is clearly decreasing; however the importance of it is only growing. Although sedentary lifestyle has never been solidly encouraged it has been taking places in the times after wars where people tend to relax more and exercise less.

Therefore, if you still think that fitness obsession is a fed and serving businessmen’s greedy purposes, think again. Although businesses are clearly taking advantage of people’s need to exercise, it does not spoil the fitness main function – to help us sustain our good health and live longer. By the way, there has never been fitness obsession in the history as per se; however always a healthy interest in one’s own health.

 

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ABOUT THE WRITER:

post jan 25Anna Kochetkova is a freelance writer and a research enthusiast interested in a wide range of topics including several areas of psychology and psychotherapy. Anna also writes about fitness and sports science, keeping up to date with business, marketing and international studies’ topics. Anna is a Russian decadency living in Australia author whose cultural difference inspires her to investigate more into different cultures, traditions, believes and behavioral types. Feel free to say hi to Anna on Facebook or visit her http://annablogia.wordpress.com/. Speak up and share your story & opinion. In difference is our greatness as a kind. 

 

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