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28 day challenge

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.



  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!


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%



* 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!

Smashing out goals daily.   💪👊

Smashing out goals daily. 💪👊

All our 28 day nutrition challenge members have smashed it this week.  

Smashing out goals daily.   💪👊

However, Gemma has been picked for the first week's prize for her active involvement within the group. Posting messages and pictures of her food.  Sharing her highs and lows with the nutrition coaches and other members and she's also finally started to see results after years of plateau.

Gemma's goal has been to loose a fat %, and gain strength and muscle.  

Her end goal is in sight and she's super excited to see her results at the end of the 28 day challenge and beyond.    

Her smile is getting bigger along with her muscle mass and she oozes confidence. 

Gemma you've done amazing, keep up the great work and keep that end goal in perfect vision.  Ben was proud to hand over Gemma’s prizes. A bag of Natural Nutrients Chocolate Protein (to help Gemma’s sweet tooth} and of course the all important shaker to go along with it.

Thank you to Natural Nutrients and Dr Gus, for kindly sponsoring our 28 day Challenge.

Team Ulysses are proud of Gemma, all our members for the 28 nutrition challenge and all our CrossFit members too.  

Team Ulysses

Keeping people healthy, happy and confident since 2016. 

Why not book a free into and see how Team Ulysses could help you achieve 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

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.


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!


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