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Nutrition

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


More to nutrition than just weight loss.

More to nutrition than just weight loss.

It’s not all weight loss….

When we think about nutrition, we tend to default to weight loss, and while this is true there are many other aspects of nutrition we can look at.

The first we can look at is athletic performance, working within the gym this is something that people tend to take for granted. The principle of fueling the body correctly for their activity level and overall goals, what we tend to find is those who are looking to improve performance often overlook the idea of correct nutrition. For most people looking to improve their main focus will be to increase training volume, but not having the correct calories to support this can damper performance. As we look in to athletic performance we can dive in to all sorts of nutritional science, from the very basic of ensuring we are getting enough protein, to the more complex such as sleep and sleep quality. The possibilities of how nutrition can support all of these are endless.

So, let’s say you are looking to increase performance, your goal is to increase strength as well as aerobic capacity, where do we start? The first and most basic point should be our calorie intake, ensuring we are getting enough calories to either sit at maintenance, support muscle growth with a slight increase of calories or help with the reduction of body fat with a small deficit. After this our next area to look at is protein intake, for those who are looking to increase performance should be aiming for 1.8 – 2.0 grams of protein per kg of bodyweight (For instance an 80kg male would look to consume 144 – 160g) this is to support the growth and retention of muscle. Next would be the consumption of carbohydrates, carbohydrates are broken down in to glucose which is the bodies primary source. What we tend to find with a lot of our clients and athletes is that this number is massively underestimated, this comes from a pre-conceived idea that carbs are the enemy and make us fat. The last simple tip we can look at is meal timing, ensuring we are eating to fuel our sessions. Consuming a low fat, high carbohydrate snacks an hour or two before exercises can massively increase performance over that session. As well as this ensuring we are replacing our glycogen levels after a session, again a high carbohydrate snack within 30 minutes of exercise or even a sports drink can help aid with this recovery.

Secondly, improve lifestyle, now I understand this is quite a loose statement and could mean anything to anyone, but I am going to explain what I mean. For me improving lifestyle is a couple of factors, it is eating a healthy well-balanced diet that allows our body to function at it’s required level and obtain the right amount recovery. It is having a healthy relationship with food, knowing that we can have sweets and treats and that everything is in moderation, and finally it is understanding nutrition. Having a small level of education to support us making the right choices, living the right way & balancing life.

I could go further on in this post about the benefits of nutrition, but I think we will save them for another day, we can look into improving health & life markers, helping aid injury recover as well as supporting sleep and recovery. Nutrition is the building block for a lot of the success we have in life and we are going to further explore these each week!


Damian

CrossFit Level 1 / BTN Academy Nutritionist


Can the smallest change make the biggest difference?

Can the smallest change make the biggest difference?

Can the smallest change make the biggest difference?

We hear it everyday that nutrition can be over complicated, that at the end of the day it is just calories in v calories out. But can it be a lot simpler than that? Can small changes make a big difference?

For some people calories in v calories out is not as simple as it seems, it would imply we know how to track food intake, to understand calories within food and how to balance them. It would imply we have a level of basic understanding that not everyone has, or is interested in. So can we actually make nutrition even simpler, can a small change make a big difference?

If we look at the general population and people looking to live a healthier lifestyle then the smallest change can make the biggest difference. Below we have listed some of the things you could do that could have an impact on your health and nutrition

  • Drink more water daily – Our body is made up of 60% water and in modern society water is the most common macronutrient deficiency. Water is the most important macronutrient, period! Try having a water bottle at your desk and workplace, drink a full bottle in the morning, one in the afternoon and one in the evening, you will notice the difference immediately.

  • Having healthy snacks on hand – This probably sounds a little backwards, someone telling me to have snacks available. By having healthy snacks available we can use it to avoid temptation when presented with naughtier options, think protein bar, dark chocolate, string cheese and even jerky.

  • Include vegetables at every meal – Within nutrition there is a lot up for debate, but everyone can agree we need to eat more vegetables. They are the most nutrient rich foods on the planet and help fill us up.

  • Eat more protein - Eating more protein boosts your metabolic rate increasing the number of calories you burn while resting. Protein also helps to curb appetite making people eat fewer calories overall.

  • Finally, know the difference between thirst, hunger and boredom. With most of us walking around dehydrated all the time something like a simple glass of water can help curb hunger. We also live in a world where abundance of food is available, many of us eat out of boredom instead of hunger. Next time you are hungry try grabbing a book and a glass of water, or engaging your brain.

These are just a few of the simple things that can be done to help us make the biggest change. As always start small, change 1 or 2 of these a week and until they become a habit keep going. Once the change has been made we can then explore further options!


Damian

CrossFit Level 1 / BTN Academy Nutritionist

Team Ulysses


I want to make a change

“I think it’s time I got my nutrition sorted”

These are the words as coach’s we hear on a weekly basis. But what does it mean to get your nutrition sorted? Is it a case of eating more protein and vegetables, is it a reduction in calories? What are your goals and how are you training at the moment?

Just saying “it’s time to get my nutrition sorted” is a brilliant thing, it shows the clients understanding to change and focus, however it’s an open-ended question that we are going to delve in to.

Firstly, let’s look at your goals, what is the purpose of this change? Are you wanting to improve performance in the gym, get lean for summer or get strong? All of these have different approaches from a nutrition stand point. As nutritionists we need to make clear that one size does not fit all, we need to make sure our clients not only understand the process but how the science works. For example, a client who has come to us and wants to get lean for summer could simply be put on a caloric deficit and asked to track food intake. On the other hand, if we had a client who wants to improve athletic performance, we could delve in to all sorts of sciences, nutrition timing, carb cycling, macro & micro intake as well as optimal body fat. Whatever your goals are, will strongly decide which direction you need to take and should be clearly defined when starting this journey as one goal may contrast another.

Secondly, we could then delve in to the clients training. Are you training once or twice a week or more? High intensity or low intensity or not training at all? Each of these will have different effects on the body and what the body needs. If we use the example of CrossFit training a lot of the workouts are performed at a high intensity with varied weights. So how would this effect the client looking to lose weight? To fuel this type of activity a client may need a higher carb intake than others, additionally there may be a focus on protein to ensure strength is kept. The opposite of this could be your regular gym bodybuilder, this individual will be doing low intensity cardio and resistance training, therefore this type of client would need a lower carb intake but a higher protein one to support their training.


Lastly, how is your current diet? Are you a weekend binger? Big on the snacks? Like the odd beer or two? We look at these because the simplest of changes can sometimes make the bigger differences. If  you’re a weekend binger try having one day off and you will instantly see the difference. Like a snack? Maybe plan your meals better and ensure you are getting enough protein to fill you.

So, this has probably raised more questions than answers for yourself and that’s a good thing. When we look at making a nutrition change, we need to really ask ourselves the why. Why are we making this change & do we understand the process we need to follow? Next time your going to make a change write down your why, then from there track the sacrifices your going to have to make.

Do I want to get lean for summer? If yes, am I willing to sacrifice my performance in the gym? Am I willing to not have my weekend beers and takeaway? Working out and writing down your why will help when you're identifying the sacrifices and help keep yourself focus.

That being said the best nutrition change can just be the smallest, eating more good quality protein, lots of vegetables and less processed food.

TRUST THE PROCESS


Want to know more?

Book a free, no obligation  no sweat intro and we’ll prescribe you a route to your goals!

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

Damian Buck- nutritionist/ L1 CrossFit trainer/ L1 Weightlifting coach

Team Ulysses


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