Viewing entries in
Nutrition

Chloe was our chosen winner for week four of our 28 day nutrition challenge. 

Chloe was our chosen winner for week four of our 28 day nutrition challenge. 

Chloe was our chosen winner for week four of our 28 day nutrition challenge. 


Chloe was consistent in hitting her macros and training.  


Her energy levels have improved she feels so much stronger and fitter.  


Chloe lost a vast amount of body fat and gained lots of muscle mass.  Chloe was chuffed to bits when we done her final bio-metrics as she could see how much her body has changed, not just physically but also internally too.   Her mindset going into the challenge was on top form and she did herself very proud. 


Chloe Team Ulysses are so proud of you and all you achieved over the challenge. Well done. 


Chloe has won herself some Natural nutrients protein. 


See Chloe's before and after pics, wow they are awesome.   


If you'd like Ulysses Nutrition coaches to help you on your journey, then why not click the "book a free intro" link and see what you can achieve


Wellness Wednesday 

Wellness Wednesday 

Wellness Wednesday 


“I count macros perfectly so why do I need nutrition coaching?”


Ah yes. A common statement. So you count macros 👏, but let me ask you:


➡ what are those macros comprised of? Do you fast all day and have five double cheeseburgers or a parmo, but are happy cuz “bro! I hit my macros!” Or do your macros consist of whole food choices?


➡ aside from macro counting, how does your hydration look? Your sleep? Your micronutrients? 


➡ are you eating regularly?


➡ how is your nutrient timing - pre and post workout?


➡ are you measuring body composition to either validate or disprove your macro goals? Who set your macro goals?


Wow. So many questions. Should probably book a consultation with a nutrition coach and focus less on perfect macros and focus more on healthy and sustainable nutrition habits. 


Check out a Ulysses nutrition coach to help you on your journey! 💙 



Buffalo Chicken.

Buffalo Chicken.

This amazing recipe is one of many to help you in your healthy lifestyle. Check out our recipe page for more amazing ideas on how to feed you and the whole family, great wholesome foods.

INGREDIENTS

INSTRUCTIONS

  1. Place chopped onion and minced garlic at the bottom of the crockpot. Place chicken on top. Then cover with low sodium chicken stock.

  2. Cover chicken with Frank’s hot sauce (add Tabasco if you would like additional spice)

  3. Cook on low heat for 6 hours

  4. Once cooked, set aside 1/2 cup of broth and pour out the remaining.

  5. Return chicken and 1/2 cup of saved broth to crockpot and cook on high heat for an additional 30 minutes

  6. Enjoy

  7. Try it Sara's way and make Buffalo BBQ Chicken! All you need to do is replace the 12 ounces of hot sauce with 1/4 cup Stubs BBQ Sauce and 1/2 Cup Franks Red Hot Sauce!

RECIPE NOTES

Nutrition Facts

Buffalo Chicken (Crockpot)

Amount Per Serving

Calories 131Calories from Fat 18

% Daily Value*

Total Fat 2g3%

Saturated Fat 0.02g0%

Polyunsaturated Fat 0.03g

Monounsaturated Fat 0.02g

Cholesterol 64mg21%

Sodium 1655mg69%

Potassium 70mg2%

Total Carbohydrates 3g1%

Dietary Fiber 0.4g2%

Sugars 0.1g

Protein 27g54%

Vitamin A17%

Vitamin C13%

Calcium0.3%

Iron4%

* Percent Daily Values are based on a 2000 calorie diet.

Sean has taken this challenge in his stride and even started cooking

Sean has taken this challenge in his stride and even started cooking

Sean is our winner of week three for the 28 day nutrition challenge.

Sean has taken this challenge in his stride and even started cooking. Sean has given up his beloved fizzy drinks and even prepped energy ball snacks to give him that extra protein boost.

Sean wins himself some Dr Gus Bone shake to help him beyond the 28 day challenge and into the future. Sean is a bit of a joker and made us all laugh with a comment for international fried chicken day, but he’s proud to say he didn’t give into temptation and his will power was bigger then he previously thought.

Sean didn’t really need to lose weight, he wanted to lose body fat and build up muscle and I think it’s safe to say he’s been smashing them goals.

Well done Sean, Team Ulysses are very proud of you and all you’ve achieved in educating yourself in your new found healthy lifestyle.

10 years younger.

10 years younger.

There is nothing more we love than sharing success stories.

Well here goes. Our 28 day challenge participants’ have been doing amazing.

Since the 15th June when they started they have all shared their highs and lows, they have been sticking to tracking their food, sharing recipes and even having tasting sessions of snacks and protein with each other. The groups chat is always buzzing with members sharing things from photos to inspiration and each one has contributed towards helping each other.

Great TEAM effort guys. Team Ulysses are so proud of each and every one of you.

But the most amazing thing to come from all this is, over the first week, their collective loss was over 15 KG. Their body fat percentage has been greatly de-creased and the energy levels the members have has shown in every WOD.

Another awesome added bonus, is the metabolic age of the participants’ that wanted a weigh in, has de-creased by 10 years. Yes, 10 years in just over a week of eating healthy.

Each one has a different goal, but over all, the weight loss throughout has been amazing. One has seen significant changes in her body, one has seen that her get up and go which left a long time, has well and truly returned. One has mentioned how much energy she has, one has told us how his love for fatty food has simply gone. But those are just a few highs, there were many, many more..

Not to mention the camaraderie among the full group.

Well done guys. We’re looking forward to what the next few weeks have in store for you all!

San has taken on mental clarity to his healthy lifestyle, even giving up his weekend beers

San has taken on mental clarity to his healthy lifestyle, even giving up his weekend beers

Were proud to announce our 28 day challenge winner for week two is San.

San has taken on mental clarity to his healthy lifestyle, even giving up his weekend beers.

He’s contributed a lot to the group this week, by sharing his highs and lows and his lunch meal prep picture for the week, which looked awesome. Hes taken on all advice and has made amazing progress. He’s been drinking lots of water and has adapted to this change in a healthy lifestyle with a positive outlook and we’re looking forward to seeing him achieve more.

San wins himself some DR GUS protein for all his effort and hard work for week two.

Week three is well under way and we’re excited to see who the next winner will be.

You’ve all done amazing guys. Keep up the great work and keep tracking your food, your goals, and most of all your amazing progress.

Team Ulysses are proud of each and everyone of you!

A great one for Vegans, Vegetarians, Flexaterians and for meat eaters just wanting a change.

A great one for Vegans, Vegetarians, Flexaterians and for meat eaters just wanting a change.

Chickpea and Edamame salad.

A great one for Vegans, Vegetarians, Flexaterians and for meat eaters just wanting a change.

Chickpeas are full of protein and fiber, what more can you ask for?

This salad is delicious, filling and packed full of macro nutrients and can be maid as a main meal of side salad to accompany any meal.

Check out our recipe page. Its full of amazing meals to help keep you on track in you healthy lifestyle.

Ulysses nutrition coaches are helping many people, be healthy, stay healthy and living their best lives. Why not let us help you? Book a free intro and let us help you on your healthy journey.

Pumpkin Protein Cappuccino Waffles

Pumpkin Protein Cappuccino Waffles

These Waffles are the best. You can change up the flavour too. So they could be Chocolate. strawberry. vanilla, in fact any flavour you’d prefer.

But my gosh they are delicious. They can be made any time of the day, for a snack or part of a main meal. Once you try the, you’ll be hooked.

Why not check out our recipe page for more amazing healthy recipes to keep you thoroughly satisfied throughout the day!

INGREDIENTS

INSTRUCTIONS

  1. Turn on waffle maker

  2. Place all ingredients in blender and blend until well combined

  3. Spray waffle maker with cooking spray and pour 1/4 of blended mixture and cook.



Summer holidays are upon us and how do we stay on track?

Summer holidays are upon us and how do we stay on track?

Summer holidays are upon us and how do we stay on track? Whether you have a big holiday booked, a few weekends away, BBQ’s or parties to attend, sometimes it’s hard to stay on track of our eating.

What ever you have planned for the summer, there is no reason to stray too much from your plan or have extended days off! Firstly you don’t want to undo much of your hard work and secondly you really don’t want to have to work off all those extra calories, do you?

Here are a few tips to help you keep on track.. Remember healthy habits are for everyone, from your granny to your children, so helping yourself also helps them too.

1. Keep tracking everything in My Fitness Pal. That includes your alcohol intake and any “naughty things you’ve consumed”. Even if you go over, it’s ok. Track it and move on. Be aware of what you’ve consumed and don’t beat yourself up over it!

2. Always eat your vegetables/salad first. For every meal you’re consuming filling up with these first will help you eat less calories throughout your day/Holiday.

3. Try to plan your meals as much as you can. Find a restaurant that has a menu online for you to check out before you go, and make sure they serve fresh veg/salad, even if it’s a side dish. If you’re all inclusive you can usually see what’s on the menu for the day, so try to plan what you’re going to eat to take away the temptation to fill your plate with chips and unhealthy options. If you’re going to a BBQ, take your own protein bread and side salad and once you have your meal from the BBQ, walk away from the food table while you eat, taking away the temptation to pick. Try to carry/buy snacks in advance if you’re travelling too. Not only will you know you’re staying on track, you’ll also feel a whole lot better for it too.

4. Be careful of your alcohol intake. Try to avoid sugary drinks as much as possible. Stick to clear spirits with a mixer of tonic or sparkling water, of go for low sugar wine. This will help cut your calorie intake and help you not have that alcohol sugar crash too. Remember to track all your alcohol too. We all know it’s empty calories, but please still track them and be honest with yourself too.

5. If your hotel has a gym, hit it before breakfast. That way your workout is already in the bag and you have the rest of the day to enjoy yourself. This goes for any summer event you may have. If you know you’ve already had a good workout, your day will feel much better and happier and you’ll be more mindful of the calories you’re about to consume for the even your attending. .

You’ve worked so hard for this, don’t let a few days or weeks put you off either. Just remember this a journey, not the end destination. This is a healthy lifestyle not a diet and you’re here for a good time so enjoy it and be happy..

If you’ve gone off track for a day or so.. It’s fine.. Track it and move forward with your goals..

Yvonne Osborne

Customer Service

Team Ulysses

Holiday season is nearly here.✈️🚢😎🌞  

Holiday season is nearly here.✈️🚢😎🌞  

Holiday season is nearly here.✈️🚢😎🌞  


Ladies……..Do you want to get into that itsy bitsy teeny weeny yellow polka dot bikini 👙? 


Gents…….. Do you want rid of that beer belly and not have a dad bod 🕺 on the beach this year?


Then look no further. 


Why not try Ulysses nutrition and kick start your journey to success and be the best you can be on the beach, in the bar.   


 🍓🍑🍌🍇🍗🍖😋  


If you're serious about your goals and want more information then drop Team Ulysses a message as we're ready to help you get started.


TRUST THE PROCESS.


Proven to give you confidence to get those shorts out at home too!


No meal should be boring!

No meal should be boring!

No meal should be boring, least of all your first meal of the day.

Breakfast casserole to start your day off the right way. You can meal prep this once and eat all week if you desire.

Check out our recipe page for more amazing recipes for breakfast, lunch, dinner and those important snacks of the day too.

Why not book a free intro and come in for a chat, lets see if we can help you hit those nutrition and fitness goals.

All our coaches, nutrition and CrossFit are here to help you every step of the way.

What are you waiting for?

Don’t be a statistic.  TRUST THE PROCESS, to become the best version of yourself.

Don’t be a statistic. TRUST THE PROCESS, to become the best version of yourself.

Did you know 97% of people who lose weight will regain it within 2 years. Studies have proven that if you have a restrictive diet then you’re more likely to fall off the healthy train and regain all your weight, if not more than you lost and you’ll be back to square one.

A Ulysses, we’re promoting a healthy lifestyle, not a restrictive diet. With a healthy lifestyle along with educating you in good healthy habits and behavior changes to take into the future and pass onto your family and friends, you’re more likely to succeed and stay healthier long term.

Ulysses Nutrition will help you become a healthier version of you.

Accountability

Nutrition plan tailor made for you.

Logging and tracking food.

Tips and Strategies to help you stay full, hydrated and on track.

Check ins weekly/bi-weekly/4 weekly.

Logging and tracking body weight/muscles/fat %.

Logging and tracking goals.

Access to online groups for help and support.

Recipes and shopping lists.

Help and Advice throughout.

CrossFit Ulysses will help become a stronger version of you.

1:1 PT sessions to get you started on your journey the right way.

Logging progression and goals.

Workouts to suit your own ability and needs.

Constantly Varied Workouts.

Working on mobility and flexibility to help you keep supple.

Stretching to help with muscle soreness.

Specific warm ups and cool downs for each workout.

Help and advice throughout every workout.

Cardio to help rid unwanted fat %

Strength designed to build muscle and correct posture.

Help and Advice throughout.

Put the two together and you’ll be a healthier, happier, stronger version of yourself.

The two should go hand in hand. You cannot out train a bad diet and you cannot tone up your body after weight loss without exercise.

Don’t be a statistic. TRUST THE PROCESS, to become the best version of yourself.

Staying hydrated.

Staying hydrated.

Staying hydrated.


With the summer months coming in it's often something that is greatly overlooked. Around 60% of the body is made from water & plays a vital role in every bodily function. During exercise your body can lose up to 2 liters through breathing & sweating. Without replenishing the missing fluids we can easily become dehydrated risking our general health. Water is also essential in fueling our muscles meaning drinking before a workout can greatly increase energy levels & reduce cramp.


For pre workout hydration try to consume 500ml of fluid up to 4 hours before exercise as well as 250ml in the 10-15 minutes before you do. This will help keep your body temperature & heart rate down while exercising.


Hydration during exercise is a very personal matter & comes down to one thing. How much you sweat. To workout how much you need to drink during a workout weigh yourself just before & just after. For every KG of bodyweight you lose drink up to a litre & half of fluids to replace that.


After exercise you will no doubt be wanting a drink, try to keep this simple & effective. Water & a little squash go a long way. Try to avoid alcohol as it is a diuretic & actually removes more water from your system! That cheeky beer maybe tempted but at least have glass of water before & after!


Finally, sports drinks. Sports drinks are brilliant for replacing all the lost electrolytes & carbohydrates but with it comes a hefty price. If your exercising for anything less than an hour you won’t need anything but water, but if your wanting yourself a nice refreshing sports drink try making your own. 200ml squash (get the high sugar stuff, you wont regret it!) 800ml water and a large pinch of salt. It's a beauty.


Damian

CF-L1


We have all been there — you are super excited to start eating healthier so you go out and buy tons and tons of fruits and veggies

We have all been there — you are super excited to start eating healthier so you go out and buy tons and tons of fruits and veggies

Ulysses Nutrition 28 Day challenge starts the 15th June. Are you signed up yet?

Some great tips from Healthy Steps Nutrition below. We’ll be giving you some hints an tips weekly to help keep you on track with your goals.

We have all been there — you are super excited to start eating healthier so you go out and buy tons and tons of fruits and veggies. Then, before you know it, 75% of what you bought has gone bad before you can eat them! Important things to keep in mind are :

1) Don’t keep your produce in the door of the refrigerator where temperatures fluctuate. Keep them in the middle or bottom drawers to keep temperatures more consistent and avoid spoilage.

2) Don’t keep raw meat and produce in the same area of the fridge or counter. Cross-contamination is likely to happen, and you risk the chance of getting ill.

Here are some tips to keep your favorite produce ready to eat.

VEGGIES:

Fresh heads of lettuce, spinach, kale and other leafy greens should be washed really well with water before refrigerating. Dry the leaves and store them in a clean plastic bag with a few paper towels. Switch out the paper towels as needed.

Asparagus should be stored in the refrigerator and will last longer if stored these two ways: wrapped with a moist paper towel or standing them up in a glass of cold water wrapped with a damp paper towel

Garlic and onions should be kept at room temperature and in a well-ventilated area.

Store your mushrooms in a brown paper bag in the fridge or a cool, dry place. Don’t use plastic or glass, as this will trap in moisture and shorten their shelf life.

Place fresh herbs in a jar or vase of water, just like you would a bouquet of flowers. They’ll last longer and you’ll have beautiful green decor for your kitchen!

FRUITS:

Tomatoes should be stored at room temperature away from sunlight and washed just before using. Be sure not to store your tomatoes in plastic, as this will trap moisture and increase the likelihood of spoilage.

Fruits from the “drupe” category such as mangoes, plums, peaches, avocados, and nectarines can be ripened at room temperature in a brown paper bag, and should then be refrigerated for longer storage.

Clean your berries in a mixture of 10 parts water and 1 part white vinegar. It will help remove excess dirt and help them last longer by preventing mold growth.

Pro Tip:

Freezing fruits and veggies at home is a fast and convenient way to preserve produce at their peak maturity. Peel and freeze your bananas, mango, papaya, cooked cauliflower, beets or sweet potato in a clean plastic bag. Use them later in baking or for delicious smoothies!

Rebeca Stevenson

Registered Dietitian and Nutrition Coach

Healthy Steps Nutrition

Coming soon.   Ulysses Nutrition.

Coming soon. Ulysses Nutrition.

How can our Personal Training and Nutrition help you?

Whether you want just nutrition or nutrition and training, all our coaches are here to help you.

We’ll help you feel great and lose weight. Trust the process and see amazing results, within weeks of starting. Don’t just take our word for it, check out our website with awesome tips and tricks, recipes, members stories, blogs, nutrition and lots more. Book your free intro and let us help you be the best version of yourself.

  • A nutrition plan made specifically for you. Meal plans, recipes, help and advice thoroughly and throughout.


  • Bi-weekly check ins for accountability.


  • Logging and tracking your goals.


  • To start 1:1 PT LESSONS to help you get into the swing of things.


  • Workouts that will help with mobility and flexibility.


  • Every workout is constantly varied so no two workouts are alike.


  • Cardio to help rid unwanted fat.


  • Strength designed to build muscle and correct posture.


  • Access to our online groups, for motivation, help and support.


Why not book a free intro and lets see if we can help you lose weight and feel great!


How can our Personal Training and Nutrition help you?

How can our Personal Training and Nutrition help you?

How can our Personal Training and Nutrition help you?


  • A nutrition plan made specifically for you. Meal plans, recipes, help and advice thoroughly and throughout.


  • Bi-weekly check ins for accountability.


  • Logging and tracking your goals.


  • To start 1:1 PT LESSONS to help you get into the swing of things.


  • Workouts that will help with mobility and flexibility.


  • Every workout is constantly varied so no two workouts are alike.


  • Cardio to help rid unwanted fat.


  • Strength designed to build muscle and correct posture.


  • Access to our online groups. For motivation, help and support.


Why not book a free intro and lets see if we can help you lose weight and feel!


Supplements, what do we & don’t we need?

Supplements, what do we & don’t we need?

Supplements, what do we & don’t we need?


Click on any online protein store & you are bombarded with supplements for everything, vitamins, fat burners, shakes & anything that they can stick in a tablet that can relate to health.


But what are the ones we actually need. Below I've listed my top 3 & the only 3 I count to be essential to myself.


1. Creatine - the king of supplementation, creatine monohydrate is one of the world's highest researched & credited supplement. Proven to increase performance, power & sport. As well as increasing muscle mass & strength.


2. Protein powder - One of the most common problems we see with any nutrition client is the lack of protein in their diet. Protein is the building block for all muscle as well as aiding recover, it is also the macronutrient that makes us feel fuller for longer. In a world where convenience sometimes takes priority having a protein shake is a quick way to hit our daily goals as well as provide a nutritious and quick snack.


3. Caffeine - This one will probably come as a big surprise to most but when used correctly caffeine can be a powerful tool to aid our training. Providing us with a more natural pre workout than your usual powders & shakes.


While others all hold some level of importance they can be provided by having a balanced, nutritiousious diet full of good quality protein, carbs & fats. As with anything in the fitness industry everything is personal, what might agree with one person may not with another. Find what works for you, what your body needs & what helps you perform best.


Damian

CrossFit Ulysses

CF-L1


Nutrition, travelling & holiday's.

Nutrition, travelling & holiday's.

Nutrition, travelling & holiday's.

Its a problem we all come across once in life, we find ourselves in the groove with our nutrition and training but unexpectedly get a work trip, a weekend away or even a full blown holiday. But what's the best way to tackle these?

For the purpose of this blog we are going to carry on as if you haven’t reached your goal yet, you still have a wee bit of fat to lose or that competition is just around the corner. However if your one of the lucky one who has dieted for this break away then go & enjoy yourself, there is nothing more satisfying than smashing your goals and reaping the rewards.

So what little tips and tricks can we follow when travelling to stay on our goals.

1. As mentioned above, tracking our macros. Even if you don't already tracking for the few days or week your away can help you stay accountable and on track.

2. Preparation, there's an old saying Proper Preparation Prevents Piss Poor Performance (Also known as the 6 P's to my rugby club) there is so much prep you can do before a trip. If your staying domestic you could prepare lunches and breakfasts, you can research or quickly look into healthy restaurants and menu options as well as prepare snacks and plenty of water to fill those gaps.

3. Next is education, this is the most powerful tool in any situation. Educate yourself on the right foods to be eating, educate yourself on your daily intake and how to balance your calories as well as this you yourself will become more confident & self aware.

4. Finally avoid process and fatty foods, it seems like the easiest one but is probably the hardest. No one wants to be the guy ordering salmon or swapping their chips for sweet potato while all their friends are doubling their burgers and adding cheese to everything. But at the end of the day these small changes will go a long way.

With all that being said at the end of the day you do you, if you end up having some burgers and fries or a couple takeaways then it doesn't really matter. As long as you know when you return you can flick that switch and return back to smashing it then go and enjoy yourself.


Damian Buck

Crossfit L1/BTN Academy Nutritionist


I don’t give out meal plans

I don’t give out meal plans

I don’t give out meal plans….

A phrase we are starting to hear more commonly within the fitness industry, but why? Many argue that a meal plan does not educate or create a sustainability for the client, and while this Is true is there more we can learn from a diet plan?

At face value a meal plan is a basic guideline for a client to follow to hit their daily goal, whether that be fat loss, muscle gain or just maintenance. It is a set breakfast, lunch and dinner option that if the client followed would guarantee results. From this you can probably clearly see why most people argue it doesn’t educate clients or provide sustainability.

But simply by opening communications with our clients we can use the meal plan to be one of our greatest tools for educating our clients. Not only this, as stated above by following a meal plan, we can pretty much guarantee the clients results. One thing we talk about in our gym is getting the small wins, your first double under, first pull up or in nutrition losing them first few pounds. The small wins are what allow us to achieve our bigger goals, stay focused and stay positive.

Firstly, we can look at the information we can put in to the diet plan and how that can help the client. By adding calories and macros to the plan we can give a client a very basic visual representation of how their diet should look, by communicating further with the client we can go in to carbs, fats and protein and how these are broken down for the individual. By listing the calories a client can see how much is in the food they eat, we find when clients start their journey they underestimate the calorie value of meals or food. By simply adding a little extra information to our plan and communicating with our client through a paragraph we can already see one benefit.

Secondly, using the meal plan to educate the client on tracking. As stated above in our meal plan we have included calories & macros, this information could easily be transferred over to MyFitnessPal for tracking purposes. If we were to ask a client to track their first week without a meal plan they would get confused with the app & most probably not track everything. If we were to combine a meal plan alongside tracking the client can get educated on tracking their food individually while having a reference point to calories & macros to match them up. If they do not match up this opens up some communication with the coach about where they may have gone wrong or allow them to figure it out themselves. Tracking is an important tool for any individual to use, from those who are obese to those who are looking to drop the last few % of body fat. Teaching a client to track calories & macros can allow them to go on to further sustainability with their diet and the long term goal of understanding tracking without using apps.

Thirdly, the understanding of recipes and nutritional value. When we say diet to a client they immediately think chicken, rice & salads but as we know this is not true. We can use a meal plan to get our client in to the kitchen, cooking & thinking about recipes differently. We can give them foods that they may not think of being diet friendly but that can be changed and applied to do so. We can show them how they can incorporate cheat foods or meals in to their diet, this coupled with understand of tracking can lead to a flexible lifestyle approach. Not only this by prescribing meals you can ensure that clients are getting enough fruit & veg, can make sure they are hitting their micro goals without boring them with the science.

So, to conclude, are diet plans that bad? Sure if we just give someone a plan that has a meal name, no information and leave them it could provide zero education. However by just adding a little information to our meal plans, by opening communications with our clients and giving them solid information a meal plan can be one of the best beginner learning tools.

Damian

Crossfit L1/BTN Academy Nutritionist