The plate method.

The plate method.

Eating healthy shouldn't be complicated. 


Here's a simple trick to help you every day to stick to your goals.  


The plate method is the most basic of tools your can utilize to stay on track.   It's simple and effective and stops you overindulging in the wrong foods. 


Nourish your body with the right foods and you'll see amazing results. 


Trust the process and book a free intro via link in bio. 

Our nutrition coaches are here to help you every step of the way.  


Facebook users please use link below.  


https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165


#changinglivessince2016 #yourlifeyourchoices #doyouwanttochange 

#crossfitulysses #ulyssesnutrition #redcarandcleveland #middlesbrough  #ulyssescommunity #trusttheprocess  #ttp #freeintro #healthystepsnutrition #fitfam #insipre #getstrong #healthy #bestversionofyou #teesvalley #twobrainboxes #investinyou #healthytrain #mealprep #stayontrack #allaboutbalance #healthychoices #whathaveyougottolose #nutritioncoach #theplatemethod


What is a Free Intro?

What is a Free Intro?

Our Free Intros.

Helping you... We like to determine how we can help you.

Getting to know you... We like to learn about you and your past fitness and finding out what you enjoy.

Understanding your goals… We want to find out about your goals and how we can help you reach them.

Making a Plan… Together we map out your chosen path to get to your goals the most efficient way possible.

Helping, planing,goal setting and making sure you’re happy throughout. We’re here to help you from the very beginning.

What have you got to lose?

Book your free into via link below.

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Programming week 16th September 2019

Programming week 16th September 2019

Hey tribe

What an amazing first week of testing. So many pbs and level ups amazing work guys

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/user56935998/review/358914357/a2ad9bb7fb

@levelmethod

Testing time is upon us guys, lets see how we have improved

Monday we Test UB Pull and Lactic Tolerance. Warmup is with a Partner and a Medball. UB Pull is Testing OR 10 min to Build to 5 Weighted Pullups. Prep is Test movement Review. Workout is Test Lactic Tolerance OR 3 Rounds of Burpee Over Bar and Thrusters. Extra Credit is Flushing and Upper Body Mobility.

monday.PNG

Tuesday we Test UB Push and Squat Endurance, with an Optional Finisher. Warmup is Squat and Overhead Mobility and Exercises. UB Push is Testing OR Build to Heavy 3 Strict Press in 12 min. Squat Endurance is Testing OR Build to a Heavy 12 Back Squats in 12 minutes. Finisher is 500m Row For Time. Extra Credit is Quad and Shoulder Mobility.

tuesday.PNG

Wednesday we Test Weightlifting and Running. Warmup is 3 rounds of 30s of Weightlifting specific movements. Weightlifting is Test OR Build to Heavy Power Clean + Hang Clean in 12 min. Prep is a Running Warmup. Workout is Test Running OR a 12 min AMRAP of Running, Wallballs, and Burpee Box Jump Overs. Extra Credit is Calf Mobility.

wednesday.PNG

Thursday we Test Front Squat and N&C Endurance. Warmup is the Smack Game followed by Front Squat mobility combined with Dynamic Movements. Front Squat is Testing OR Build to a Heavy 5 Front Squats in 12 minutes. Prep is Doubleunder Review and Practice. Workout is Test N&C Endurance OR 250 Doubleunders with Situps on every Break. Extra Credit is Lower Body Mobility and OH Stability Work.

thursday.PNG

Friday we Test Row and Flexibility. Warmup is the Mirror Game and Active Mobility for Rowing. Prep is Rowing Review. Workout is Test Row OR a 5k Run. Finisher is Test Flexibility OR Jefferson Curls & Seated Straddle. Extra Credit is Glute and Arm Accessory.

Friday.PNG

Sunday is Make-up Testing. Warmup is a 400m Indian Run. Prep is Movement Review. Workout is Make-up Testing OR 5, 1 min Stations for 3 rounds (API Style). Extra Credit is Core and Arm Accessory.

sunday.PNG

And not to forget our weekend fun

team wod.PNG
sat bootcamp.PNG
sunday bootcamp.PNG

Simple healthier options.

Simple healthier options.

Eating healthy shouldn’t be complicated.

Here’s a simple recipe that takes away the bad stiff, replacing it with good stuff, making your meals healthier and even more yummy,

Get the right information.

Get the right education.

Get the right direction.

HSN/ULYSSES nutrition. Here to help you every step of the way.

Why not book a free intro and lets get you on the right path to success.

What to eat before and after a workout.

What to eat before and after a workout.

With so much information out there, here at Ulysses we try to take away the overwhelming feelings of what to eat, at what times and why you should eat certain food.

Our nutrition programme is tailor made for you and your needs.

We share hints and tips and are always here to help.

Why not book a free intro and let us help you on your journey.

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Programming week 9th September 2019

Programming week 9th September 2019

Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/user56935998/review/357938954/4f9826a313

@levelmethod

Testing time is upon us guys, lets see how we have improved

Monday we TEST Deadlift and Running. Warmup is Squatting to a song and some Core prep for Deadlifts. Deadlifts are TESTING OR Build to a Heavy 5 Rep. Prep is a Running warm up. Workout is TEST Running OR 3 Rounds of Running and Burpees. Extra Credit is Posterior Chain Mobility.

Monday.PNG

Tuesday we TEST Rings and N&C Endurance.  Warmup is the Cone Reaction Game & some Upper Body Mobility.  Rings is TESTING OR accumulate 30 Ring Muscleups in sets of 3-5 in 10 min..  Prep is Doubleunder Review & Practice.   Workout is TEST N&C Endurance OR 10 min of Ascending Unbroken Doubleunders with AMRAP Situps in remaining time.  Extra Credit is Arm & Scap Accessory followed by Calf mobility.                     

                Goal: Level Up.


tuesday.PNG

Wednesday we TEST UB Push and UB/LB Endurance.  Warmup is Core engagement and UB/LB.  UB Push is TESTING OR Building to a heavy 3.  Prep is Deadlift Review & Prep.   Workout is TEST UB/LB Endurance OR 9 min of Deadlifts, HSPU, & Jumping Lunges.  Extra Credit is Flushing & Mobility.                     

                Goal: Level Up.


wednesday.PNG

Thursday we TEST API. Warmup is Joint Circles and General movement prep. Prep is API movement Review. Workout is TEST API OR an API variation with slightly different movements. Extra Credit is Upper Body Mobility.

thursday.PNG

Friday we TEST Front Squat and Kettlebell.  Warmup is a Partner Medball warm up.  Front Squat is TESTING OR Build to a heavy 5 Reps.  Prep is Glute Activation & Kb Snatch Review.   Workout is 40 sec on/20 sec off x 10 of Kb Snatch.  Extra Credit is Lower Body Flexibility.                     

                Goal: Level Up.


friday.PNG

Sunday is Makeup TESTING and TEST Flexibility.  Warmup is Partner with monostructural movements mixed with mobility.  Prep is a Quick Hang Power Clean Review.   Workout is a 20 min AMRAP of Hang Power Cleans, Box Jumps, Wallballs, & Running.  Finisher is TEST Flexibility OR Core/Mobility work.  Extra Credit is Arm Accessory and Sled work.                     

                Goal: Level Up.


SUNDAY.PNG

And not to forget our usual weekend fun

team wod.PNG
sat bootcamp.PNG
sun bootcamp.PNG

Copy of Dawn's why.

Copy of Dawn's why.

My why……

A brief background of my life…. I’m an armed response police officer, I joined the force 18 and a half years ago at the young age of 20!

I always wanted to do something active and the army was never an option as I’ve suffered with Asthma from childhood so ruled out any of the forces and the fire brigade, so the Police was the next choice and I could apply for that!

I’ve done a number of roles, policing the streets of Middlesbrough, a brief stint in CID (it wasn’t for me as I missed the thrill of the chase on the streets!) a dog handler then I swapped the dogs for a gun when I found 4 dogs and a baby a bit much to juggle!

So…. I found CrossFit at a time in my life when I was feeling a little lost. I have always been ‘sporty’ and competitive with it and have played a number of different sports over the years, usually competing but not at any great level. I’ve always been a relatively good all rounder rather than excelling at any one sport but I was happy enough. Since leaving school up until I had Scarlett, football was my main sport and would fit it in around my shifts at work as well as going to David Lloyd’s gym.

I then had my daughter, Scarlett 7 years ago and things changed. I was going to a ‘normal’ gym at the time of being pregnant and I’ve always struggled with self motivation and pushing myself when I train on my own, so when I was pregnant I didn’t really do a great deal so piled the weight on.

Once Scarlett was born it was quite a few months (4 or 5) before I felt like I was ready both physically and mentally to get back into doing some exercise and lose the weight. I was by far the heaviest/biggest I’ve ever been probably hitting close to 12 stones on the scales when I’ve always sat at about 10.

Anyway, I went back to my first football training session and I realised really quickly that after all of the years playing football and the love I had for it, it wasn’t there anymore. The girls were great but they were quite a lot younger than I was and didn’t have kids and all they wanted out of the training session was to have a good laugh, but I needed to get fit again so that was it…. my footballing days were over!!! I felt a little lost as I didn’t know what to do instead as I knew a ‘normal’ gym wasn’t going to do it for me. That’s when my best mate Karla stepped in and dragged me to boxercise with her at the local boxing club. It was good! To be honest exactly what I needed after having a baby and getting back in shape. It probably took a good 6 months of hard graft, training 4 or 5 times a week whilst I was on maternity leave and having my nutrition on point. I’d gone from being the biggest/heaviest I’ve ever been to probably the fittest I had ever been.

I continued with this for probably 2 years but something was missing….. competition! I craved the competition, so now what was I going to do?

Karla again stepped in…. Fancy coming to CrossFit with me there’s a new one in Middlesbrough opened up? Me…. what’s CrossFit???

And that’s where it started. I went with Karla in September 2016 and did our on ramps and I fell in love. This was it…. this was what was missing in my life…. CrossFit!!!!

This was when I met Ben…. he told me I was good at somethings… told me I was awful at others so thats where it began. I don’t like being ‘awful’ at stuff so working the weaknesses started early!

I was doing pull ups with a green band, I couldn’t do double unders, wallballs…. well I don’t think Ben had ever seen anyone so bad so I knew what I needed to work on and it was a slow process but I never give in.

A year or so in I entered my first comp with another member. It was great fun! We didn’t do any good but I didn’t mind I just needed that buzz of being on a competition floor so was itching to sign up for another.

We did… The Castle games and that’s when ‘The uncoachables’ we’re formed. Both mine and Ben’s partners who we had initially entered with both got injured before the qualifiers so someone said to us why don’t we pair up and give it a go…. we did and we didn’t do too bad either. That gave me all of the motivation I needed to get better at CrossFit as I absolutely loved it but knew I wasn’t in the same league as Ben and I felt I was holding him back.

This year saw us get our first podium finish and a win at that. It was an awesome feeling and for the first time i felt I was equal with Ben.

This is where my why comes in…. I’ve worked hard to be where I am and I couldn’t have done it without the coaches, the members, the encouragement, the set backs, the time spent in the gym, my nutrition and I want to use all of those experiences on my journey to help others achieve their goals. Whether it be like me to compete, or just to get fit after having a baby, a particular movement or help with nutrition and general fitness. I can help and I get pleasure in helping people which I guess is one of the main reasons I joined the police. It’s a rewarding feeling!

I’m still on my journey and I always will be as once I’ve mastered the muscle ups efficiently which I my current goal, I’ll move on to something else. You always need others around to encourage and help and I will do the same for others.

See you in the box!

Dawn


Dawn's why.

Dawn's why.

My why……

A brief background of my life…. I’m an armed response police officer, I joined the force 18 and a half years ago at the young age of 20!

I always wanted to do something active and the army was never an option as I’ve suffered with Asthma from childhood so ruled out any of the forces and the fire brigade, so the Police was the next choice and I could apply for that!

I’ve done a number of roles, policing the streets of Middlesbrough, a brief stint in CID (it wasn’t for me as I missed the thrill of the chase on the streets!) a dog handler then I swapped the dogs for a gun when I found 4 dogs and a baby a bit much to juggle!

So…. I found CrossFit at a time in my life when I was feeling a little lost. I have always been ‘sporty’ and competitive with it and have played a number of different sports over the years, usually competing but not at any great level. I’ve always been a relatively good all rounder rather than excelling at any one sport but I was happy enough. Since leaving school up until I had Scarlett, football was my main sport and would fit it in around my shifts at work as well as going to David Lloyd’s gym.

I then had my daughter, Scarlett 7 years ago and things changed. I was going to a ‘normal’ gym at the time of being pregnant and I’ve always struggled with self motivation and pushing myself when I train on my own, so when I was pregnant I didn’t really do a great deal so piled the weight on.

Once Scarlett was born it was quite a few months (4 or 5) before I felt like I was ready both physically and mentally to get back into doing some exercise and lose the weight. I was by far the heaviest/biggest I’ve ever been probably hitting close to 12 stones on the scales when I’ve always sat at about 10.

Anyway, I went back to my first football training session and I realised really quickly that after all of the years playing football and the love I had for it, it wasn’t there anymore. The girls were great but they were quite a lot younger than I was and didn’t have kids and all they wanted out of the training session was to have a good laugh, but I needed to get fit again so that was it…. my footballing days were over!!! I felt a little lost as I didn’t know what to do instead as I knew a ‘normal’ gym wasn’t going to do it for me. That’s when my best mate Karla stepped in and dragged me to boxercise with her at the local boxing club. It was good! To be honest exactly what I needed after having a baby and getting back in shape. It probably took a good 6 months of hard graft, training 4 or 5 times a week whilst I was on maternity leave and having my nutrition on point. I’d gone from being the biggest/heaviest I’ve ever been to probably the fittest I had ever been.

I continued with this for probably 2 years but something was missing….. competition! I craved the competition, so now what was I going to do?

Karla again stepped in…. Fancy coming to CrossFit with me there’s a new one in Middlesbrough opened up? Me…. what’s CrossFit???

And that’s where it started. I went with Karla in September 2016 and did our on ramps and I fell in love. This was it…. this was what was missing in my life…. CrossFit!!!!

This was when I met Ben…. he told me I was good at somethings… told me I was awful at others so thats where it began. I don’t like being ‘awful’ at stuff so working the weaknesses started early!

I was doing pull ups with a green band, I couldn’t do double unders, wallballs…. well I don’t think Ben had ever seen anyone so bad so I knew what I needed to work on and it was a slow process but I never give in.

A year or so in I entered my first comp with another member. It was great fun! We didn’t do any good but I didn’t mind I just needed that buzz of being on a competition floor so was itching to sign up for another.

We did… The Castle games and that’s when ‘The uncoachables’ we’re formed. Both mine and Ben’s partners who we had initially entered with both got injured before the qualifiers so someone said to us why don’t we pair up and give it a go…. we did and we didn’t do too bad either. That gave me all of the motivation I needed to get better at CrossFit as I absolutely loved it but knew I wasn’t in the same league as Ben and I felt I was holding him back.

This year saw us get our first podium finish and a win at that. It was an awesome feeling and for the first time i felt I was equal with Ben.

This is where my why comes in…. I’ve worked hard to be where I am and I couldn’t have done it without the coaches, the members, the encouragement, the set backs, the time spent in the gym, my nutrition and I want to use all of those experiences on my journey to help others achieve their goals. Whether it be like me to compete, or just to get fit after having a baby, a particular movement or help with nutrition and general fitness. I can help and I get pleasure in helping people which I guess is one of the main reasons I joined the police. It’s a rewarding feeling!

I’m still on my journey and I always will be as once I’ve mastered the muscle ups efficiently which I my current goal, I’ll move on to something else. You always need others around to encourage and help and I will do the same for others.

See you in the box!

Dawn


Member of the Month for August.

Member of the Month for August.

We have great pleasure in announcing our member of the month for August is Catherine Wearing.

Catherine has been an inspiration to us all since starting but not only did she take a break for her honeymoon, but she also managed to fit in a few CrossFit drop ins while away. 

Catherine also competed in the World Transplant Games Newcastle Gateshead UK 2019 this month 🇬🇧🥉 and bagging herself a bronze medal. 

Catherine you inspire us all daily and Team Ulysses are so proud of all your achievements and the woman you are today. 

This was Catherine's first world games and she has done amazing.  To compete with other transplant athletes and to hear their own unique stories was an amazing experience for her and we're all excited to see what Catherine has planned next.

A little snippet below taken from Catherine herself. 

Never forgot the impact organ donation can have on people! We are lucky enough to be able to compete but some people sadly don’t make it! Make sure you have the conversation with your loved ones!   

Catherine we are all amazed by your story and have loved watching you grow. 

And a little note from Team Ulysses.

Don't take your organs with you, heaven knows we need them on earth.    It take two minutes to register for organ donation. Do something amazing today.   

Why not book a free intro and you could inspire us, just like Catherine has!

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Have you re-gained the weight you fought so hard to lose?

Have you re-gained the weight you fought so hard to lose?

We have all been there. Making every effort and focusing on your nutrition and fitness goals, but then life gets in the way.   You get busy or have a drama or trauma and before you know it you’re right back at square one, or you think you are.

Maybe you’ve just put on a little bit of weight or lost some muscles.  But you feel like all your successful efforts where for nothing or have been lost and you’ll never get back to it. You end up eating takeaways and not going to the gym. Feeling you’ll never be able to get back on track again.  Maybe you’ve gained more weight than you lost? Maybe you’ve hit a brick wall where nutrition and fitness are concerned.

 

How do you get back to it? How do you snap out of it? How can you start again?  

 

For most people it’s a shock of looking in the mirror without your blinkers on or seeing a photo of yourself on social media, maybe needing new clothes and realizing you’ve been squeezing in those jeans for far too long.

Don’t gain more weight. Get back to it today. How many more times will you say i’ll start again on Monday, I’ll start again after my holidays, I’ll start again, i’ll start again, I’ll start again……..

Well let’s have you starting again for the very last time……….

Hit that free intro button and lets get you back to it..

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Need inspiriation.

Why not sign up for our news letter.

http://eepurl.com/gbon6z

Programming week 2nd september 2019

Programming week 2nd september 2019

Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/user56935998/review/356039530/ea94771e65

@levelmethod

NEXT MONTH (SEPTEMBER 9-27 is our Three-Week Global Testing) -- there are TWO options 1) Do the Global Testing With Us 2) Follow Regular Programming, which we will be doing as normal (but will not be tested, and we will not have Goal times). 


This month is SERIOUSLY AWESOME! We’ve been stepping things up on multiple fronts, and have some fantastic workouts combined with great class flows and strength sessions. As we go through the month I will update the above to accurately reflect the coming weeks. On average, there are three strength/contraction based sessions per week but we are switching to more LM foundation movements -- Front Squats, Presses, Deadlift, Power Clean -- plus a few others to keep it interesting. Most days have two elements, but not all days, and we’re keeping with the Core finishers where appropriate. You’ll also see Partner workouts thrown in to keep things FUN on that front. Overall, we couldn’t be more excited, and we’re really look forward to CRUSHING Global Testing next month

This week we have  Tempo Front Squats on Monday, Weighted Pull ups/Tempo Ring Dips on Wednesday, and Clean & Jerks on Friday.


Monday we have Front Squats and a Breathe & Burn WorkoutWarmup starts with a Run or Row and moves to a Barbell complex.  Front Squat is Building to a Heavy 3 with Tempo.  Prep is Doubleunder Practice.   Workout is Descending reps of Thrusters and Doubleunders.  Extra Credit is Flushing & Mobility.                     

                Goal: <15:00.


monday.PNG

Tuesday is a Breathe & Burn Workout and a Stamina Finisher.  Warmup is Hot Potato, then a combination of Core focused movements.  Prep is Suitcase Deadlift and Airbike review.   Workout is 1 min stations of Suitcase DLs and Airbike/Shuttle Run.   Finisher is 8 minutes of Air Squats & Abmat Situps.  Extra Credit is Lower Body Mobility.                     

Goal: 220+ Reps, 5+ Rounds.

tuesday.PNG

Wednesday it’s Gymnastics and a Breathe & Burn Workout.   Warmup is Joint Circles and Scap Prep.    Gymnastics is Weighted Pullups & Strict Ring Dips for 4 Sets.   Prep is Bar Muscleup Review.   Workout is 50 Burpees Bar Muscleups for time.  Extra Credit is Flushing & Upper Body Mobility.                     

                Goal: <9:00.


wednesday.PNG

Thursday will be a Breathe Workout.  Warmup is Leg dominant movements alternating with Indian RunsPrep is Bike/Ski/Row review.   Workout is 5 min Intervals of Row, Stepups, & Bike/Ski/Run, with 1 min Rests between.  Extra Credit is Arm Accessory.                     

                Goal: 350+.


thursday.PNG

Friday is Clean & Jerks and a Breathe & Burn Workout.   Warmup is Mobility and Range of Motion work.  Lateral Jumping Squats precede the EMOM,  Clean & Jerks with TtB.  Prep is Deadlift & Front Squat Demo & Review.   Workout is 12 minutes and a Barbell.  Extra Credit is Back Mobility.                     

                Goal: 5+ Rounds.


friday.PNG

Sunday is a Partner Workout. Warmup is Partner Medball movements. Prep is CtB Pullup/Kipping Pullup Review & Practice. Workout is 5 Rounds of Running, Wallballs, CtB Pullups & Burpee Box Jumps, with a 1 min rest after each rounds. Extra Credit is Hip Prehab.

SUNDAY.PNG

And not to forget our weekend fun

saturday team wod.PNG
saturday bootcamp.PNG
sunday bootcamp.PNG

medicine or poison

medicine or poison

What is in your shopping basket?

What is on your plate?

Is it a one way street to health or the hospital.

Start by investing in your health and wellness. Nutrition should be your top priority.

Why not book a free intro and let our nutrition coaches help you start your journey!

Meal prep Sunday.

Meal prep Sunday.

We all know we have busy lives and prepping food for the week can sometimes be very overwhelming at first, but trust us when we say it’ll save you valuable times and the results will speak for themselves.

Meal prepping will save you over eating, eating on the run, or grabbing a quick fix from the supermarket on busy days.

If you have a slow cooker, cook a big batch and “voila” you have your lunch for the week. Maybe not add any sauces or spices and add them later to change up the flavour throughout the week.

Why not book a free intro via the link below and let our nutrition coaches help you every step of the way.

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Programming week 26th august

Programming week 26th august

Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/user56935998/review/354723011/5ae80a8b3c

@levelmethod

NEXT MONTH (SEPTEMBER 9-27 is our Three-Week Global Testing) -- there are TWO options 1) Do the Global Testing With Us 2) Follow Regular Programming, which we will be doing as normal (but will not be tested, and we will not have Goal times). 


This month is SERIOUSLY AWESOME! We’ve been stepping things up on multiple fronts, and have some fantastic workouts combined with great class flows and strength sessions. As we go through the month I will update the above to accurately reflect the coming weeks. On average, there are three strength/contraction based sessions per week but we are switching to more LM foundation movements -- Front Squats, Presses, Deadlift, Power Clean -- plus a few others to keep it interesting. Most days have two elements, but not all days, and we’re keeping with the Core finishers where appropriate. You’ll also see Partner workouts thrown in to keep things FUN on that front. Overall, we couldn’t be more excited, and we’re really look forward to CRUSHING Global Testing next month

Monday is our Bank Holiday Special

Bank holiday.PNG

Tuesday is Pullups and a Deep Muscle Burn Workout.  Warmup is Partners Core & Mobility work.  Pullups are building to a Heavy  Weighted 2. Prep is Rope Climb review.   Workout is a 7 minute AMRAP: Rope Climbs & Pistols, then 3 Rounds of Pullups & Air Squats.  Extra Credit is Grip and Core accessory.                     

                Goal is 5+ Rounds, <3:00.

tuesday.PNG

Wednesday is a Long Breathe & Burn Workout.  Warmup is a long Aerobic Prep.  Prep is Doubleunder Review & Practice.   Workout is 5 Rounds of Airbike/Row, Doubleunders, Situps &Wallballs.  Extra Credit is Arm accessory.                     

                Goal is <24:00.


wednesday.PNG

Thursday is Db Press and a Breathe & Burn WorkoutWarmup is a Db Complex.  Db Press is Building sets of 8.  Prep is Kb Snatch Review.   Workout is 18 minutes of Kb Snatches, OH Walking Lunges, Burpees over Kb, and a Shuttle Run.  Extra Credit is Flushing & Mobility.                     

                Goal is 5+ Rounds.


thursday.PNG

Friday is a Gymnastics EMOM and a Breathe & Burn Workout.  Warmup starts with a run and backpedal, then goes to Gymnastics Prep.  Gymnastics EMOM is Handstand Practice & Candlestick to Pistols.  Prep is Ring Muscleup Review & Practice.   Workout is 4 Rounds of Strict Muscleups, TTB, Handstand Walk, and a Run.  Extra Credit is Quad accessory.                     

                Goal is <20:00.


Friday.PNG

Sunday is Deadlift and a Breathe & Burn Workout.  Warmup is Dowel Duel & Run.  Deadlift is Building to a Heavy Cluster set of 1.1.1.  Prep is Box Jump Review.   Workout is a Deadlift and Box Jump workout with a “pyramid” style rep scheme.  Extra Credit is Back Mobility.                     

Goal is <15:00.

SUNDAY.PNG

And not to forget our team wod and bootcamps

teamwod.PNG
saturday bootcamp#.PNG
Sunday bootcamp.PNG

Simple yet effective.

Simple yet effective.

The most simple ways are the best.

The hand and fist method are so effective in your healthy lifestyle you’ll wonder why you didn’t know this information before.

If you don’t have measuring equipment or are in a restaurant or out for a party or BBQ, then this method is prefect for keeping you on track with your goals and it will stop you over indulging or over eating the wrong foods.

Keeping your goals in mind and your eye on the end game. The hand and fist method is an amazing mind tool and the Ulysses nutrition coaches swear by it!

Healthy Options/Healthy Choices.

Healthy Options/Healthy Choices.

Do you know how to make healthy choices when it comes to your food?

Do you get enough protein, fats and carbs into your daily eating habits?

Would you know how to swap foods of your choice to fit in with calorie?

The list is endless of questions and possible answers, but your healthy lifestyle should never be overwhelming.

Here at Ulysses our nutrition coaches are here to help you every step of the way to make sure you know how to make those all important choices and to help keep you on track.

Book a free intro via link and lets get you started on your journey.

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Ways to Motivate Yourself to Lose Weight

Ways to Motivate Yourself to Lose Weight

Ways to Motivate Yourself to Lose Weight

Starting and sticking to a healthy weight loss plan can sometimes seem impossible.

Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.

This blog discusses a number of ways to motivate yourself to lose weight.

Determine Why You Want to Lose Weight

Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.

Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans.

Your reasons could include preventing diabetes, keeping up with children, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.

Many people start losing weight because their doctor/friend/partner suggested it, but research shows that people are more successful if their weight loss motivation comes from within 

Have Realistic Expectations

Many diets and diet products claim quick and easy weight loss. However, most nutritionists recommend only losing 1–2 pounds (0.5–1 kg) per week 

Setting unattainable goals can lead to feelings of frustration and cause you to give up. However, setting and accomplishing achievable goals leads to feelings of accomplishment.

Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term 

The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it's 13–25 pounds (6–11 kg)

In fact, losing 5–10% of your body weight can 

  • Improve blood sugar control

  • Reduce the risk of heart disease

  • Lower cholesterol levels

  • Reduce joint pain

  • Reduce the risk of certain cancers

Focus on your Goals

Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end.

Typically, an outcome goal will be your final target weight.

However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed

Instead, you should set realistic goals, or what actions you're going to take to reach your desired outcome. An example of a realistic goal is exercising four times a week.

Consider setting SMART goals to set strong goals. SMART stands for

  • Specific

  • Measurable

  • Achievable

  • Realistic

  • Time-based

Some examples of SMART goals include:

  • I will exercise five days next week.

  • I will eat four servings of vegetables every day this week.

  • I will not drink alcohol this week.

Pick a Plan That Fits Your Lifestyle

Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.

While there are hundreds of different diets, most are based on cutting calories

Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, has been found to be a predictor of future weight gain 

Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an "all or nothing" mindset are less likely to lose weight 

Instead, consider your own custom plan. The following dietary habits have been proven to help you lose weight

  • Decreasing calorie intake

  • Reducing portion sizes

  • Reducing fried food and desserts

  • Including fruits and vegetables

Keep a Weight Loss Journal

Self-monitoring is crucial to weight loss motivation and success.

Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss

However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the doughnut you ate that your colleague brought to work.

You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

You can keep food journals on pen and paper, we recommend My Fitness Pal. But they have both been proven effective.

Celebrate Your Successes

Losing weight is hard, so celebrate all your successes to keep yourself motivated.

Give yourself some credit when you accomplish a goal. Social media or our main Ulysses page or members page are great places to have people celebrate your success with you. When you feel pride in yourself, you will increase your motivation 

Also, remember to celebrate behavior changes and not just reaching a certain number on the scale. For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends. Additionally, you can further improve your motivation by rewarding yourself.

However, it's important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.

The following are some good examples of rewards:

  • Getting a manicure

  • Going to a movie

  • Buying new gym kit or metcons.

Find Support

People need regular support and positive feedback to stay motivated

Tell your close family and friends about your weight loss goals so they can help support you on your journey. Get yourself a nutrition coach to help keep you accountable and focused on the end game.

Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process.

Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends.


Make a Commitment

Research shows that those who make a public commitment are more likely to follow through with their goals

Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.

Consider investing in a CrossFit membership, package of PT sessions or paying for a 5K/fun run in advance. You are more likely to follow through if you have already made an investment.

Think and Talk Positively

People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.

Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.

Visualise but don’t fantasize.  There is a difference.

 Keep your goals in mind, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way, this way you’re already prepared if something does get in the way.


Plan for Challenges and Setbacks

Everyday stresses will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way.

There will always be holidays, birthdays or parties to attend. And there will always be stress at work or with family.

It's important to start problem solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation

Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you.

In fact, studies have shown that people who are better at handling stress and have better coping strategies, will lose more weight and keep it off longer 

Consider using some of these methods to cope with stress

  • Exercise

  • Practice Meditation

  • Take a bath

  • Go outside and get some fresh air

  • Call a friend

  • Ask for help

Remember to also plan for holiday, social events and eating out. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions.

Don't Aim for Perfection and Forgive Yourself

You do not have to be perfect to lose weight.

If you have an "all or nothing" approach, you're less likely to achieve your goals

When you are too restrictive, you may find yourself saying "I had a hamburger and fries for lunch, so I might as well have pizza for dinner." Instead, try to say, "I had a big lunch, so I should aim for a healthier dinner"

And avoid beating yourself up when you make a mistake. Self-defeating thoughts will just hinder your motivation.

Instead, forgive yourself. Remember that one mistake is not going to ruin your progress.


Learn to Love and Appreciate Your Body

Research has repeatedly found that people who dislike their bodies are less likely to lose weight 

Taking steps to improve your body image can help you lose more weight and maintain your weight loss.

Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals

The following activities can help boost your body image:

  • Exercise

  • Appreciate what your body can do

  • Do something for yourself, such as getting a massage or manicure

  • Surround yourself with positive people

  • Stop comparing yourself to others, especially models

  • Wear clothes you like and that fit you well

  • Look in the mirror and say the things you like about yourself out loud


Find an Exercise You Enjoy

Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being 

The best kind is exercise you find a love for so you enjoy and can stick to.

There are many different types and ways to exercise, and it's important to explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don't enjoy group classes, working out on your own is just as good.

Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music 

Find a Role Model

Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.

Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.

Having a relatable and positive role model may help keep you motivated.

Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.

Get a Dog

Dogs can be the perfect weight loss companions. In fact, studies show that owning a dog can help you lose weight.

First, dogs can increase your physical activity.

Dog owners tend to walk an average of 300 minutes per week, while people who did not have dogs only walked an average of 168 minutes per week.

Second, dogs are great social support. Unlike your human work out buddy, dogs are almost always excited to get some physical activity.

As an added bonus, pet ownership is proven to improve overall health and well-being. It has been linked to lower cholesterol, lower blood pressure and reduced feelings of loneliness and depression 

Get Professional Help When Needed

Don't hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and abilities will lose more weight.

This may mean finding a nutrition coach who can teach you about certain foods or a PT or Coachto teach you how to exercise correctly

Many people also enjoy the accountability that seeing a professional provides them.

If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals 

The Bottom Line

Being motivated to lose weight is important for long-term weight loss success.

People find different factors motivating, so it's important to find out what helps motivate you, specifically.

Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. And don't be afraid to ask for help when needed.

With the proper tools and support, you can find and stay motivated to reach your weight loss goals.


Programming week 19 August

Programming week 19 August

Hey tribe

Here is the weeks programming. Hope you guys enjoy this week to come

Our weekly overview video is here

https://vimeo.com/user56935998/review/353683345/0325474507

@levelmethod

Here is the monthly overview

monthly.PNG

This week we have Heavy Strict Press on Monday, Power Clean Cluster Sets on Wednesday, 

and Higher Rep Back Squats on Friday.


Monday is Strict Press & a Deep Burn Workout.  Warmup is Crabby Collector.  Strict Press is 4 sets of 3 Building.  Prep is Muscleup Review and Practice.   Workout is 4 Rounds of 1 Unbroken set of Ring Muscleups and 100 Doubleunders with a 2 minute rest between rounds.  Extra Credit is Mobility.                     

                Goal is <15:00.


Tuesday is Handstand Practice and a Breathe & Burn Partner Workout.  Warmup starts with a choice of 2 monostructural movements, followed by Kettlebell Swings & Should Prep.  Handstand Practice is 10 minutes of Freestanding Handstands.  Prep is Handstand Practice.   Workout is 2 minutes of Row, Airbike, Box Jumps, and Kettlebell Swings with 30 sec in-between, for 3 rounds in Partners.  Extra Credit is Hip & Shoulder prehab.                     

                Goal is 500+ Reps.


tuesday.PNG

Wednesday is Power Cleans and a Breathe & Burn Workout.  Warmup is Mobility and Movement prep for Power Cleans.  Power Cleans are Building to a heavy Cluster set in 15 minutes.  Prep is Toes to Bar Review & Practice.   Workout is 4 Rounds of Power Cleans & Burpees over Bar,  with a TTB buyout. Extra Credit is Flushing and Mobility.                     

Goal is <12:00.

wednesday.PNG

Thursday is a long Breathe & Burn Workout.  Warmup is Freeze tag & Shoulder Prep.  Prep is Pullup and Handstand Pushup Review & Practice.   Workout is 25 minutes of short rounds of Running, Wallballs, Pullups, and Strict HSPU.  Extra Credit is Shoulder Mobility.                     

                Goal is 7+ Rounds.


Thursday.PNG

Friday is Back Squats and a Deep Burn Workout.  Warmup is Lateral & Rotational movement, with some Squat Prep.  Back Squats are 3 sets of 12 Building.  Prep is Overhead Squat Review & Practice.   Workout is 5 Rounds for time of Abmat Situps & Overhead Squats,  with a 1 minute rest between rounds.  Extra Credit is Arm accessory.                     

                Goal is <14:00.


Friday.PNG

Sunday is a Breathe & Brace Partner Workout.  Warmup is Toss your Lunch for 400m,  then a partner warmup. Prep is Deadlift Review,  and Building to workout weight.   Workout is 5 Rounds of Heavy Deadlifts, Burpees Pullups, and a Run in Partners.  Extra Credit is Leg accessory.                    

                Goal is to Complete.


And not to forget our weekend bootcamps.

This week our saturday bootcamp will be a bring a buddy day with beer & BBQ. Simpler workouts but still challenging.

saturday bootcamp.PNG
sunday bootcamp.PNG

New nutty surprise!

New nutty surprise!

Healthy food shouldn’t be boring.

This almond pate is amazing and filling, healthy and sweet.

Spread on a nice healthy bagel or on sweet potatoe toast for an even sweeter taste.

Satisfy your cravings and still stay on the healthy train!

If you want nutrition advice but don;t know where to start, then book a free intro via link below and lets get you started on your healthy lifestyle.

https://app.acuityscheduling.com/schedule.php?owner=14865158&appointmentType=9353165

Modern western day diets are slowly killing us and yet we still go to the doctor and get prescribed medicines for all kinds of illnesses

Modern western day diets are slowly killing us and yet we still go to the doctor and get prescribed medicines for all kinds of illnesses

“You are what you eat.”


We like to say this, but how many of us actually believe it, and more importantly, put it to work in our daily lives?


We live in a time of widespread unhealthiness. The percentage of children and adolescents who are considered overweight or obese has tripled since 1970. More than 70 percent of adults have been diagnosed with a (usually preventable) chronic disease and more than 75 percent of the nation’s healthcare cost being spent on managing and treating these conditions. Chronic diseases, such as heart disease, stroke, cancer, chronic respiratory diseases and diabetes, are by far the leading cause of mortality in the world, representing 60 percent of all deaths.



These statistics are shocking, especially when you consider how advanced modern medicine has become. But perhaps this “advancement” has done more harm than good? Many of these chronic conditions can be prevented and treated with simple lifestyle changes, yet most physicians will write a prescription within seconds of diagnosis.



Wouldn’t it be easier just to “prescribe” a healthy diet and some exercise? Not only would it be easier, it would also be cheaper, reducing everyone’s health insurance costs along with mortality rates.



Modern western day diets are slowly killing us and yet we still go to the doctor and get prescribed medicines for all kinds of illnesses, rather than take a cold hard look at what we eat and change our unhealthy habits into healthy habits. 


You are what you eat. 


Remember this the next time you go shopping!