Blog by Ultimate Performance

A sinister new menace is here that could harm your health. Is it an addictive new street drug or a toxic chemical? No, it’s errr *checks notes*…protein and coffee? Blending flavoured protein powder and espresso over ice sounds like a delicious way to increase your protein intake and enjoy the myriad benefits of caffeine on […]

Summer is around the corner, and as lockdown restrictions are easing we are excited to get out and start socialising. As we look forward to having these occasions to let our hair down, with friends and family – a weekend of “too much fun” can take its toll on you, your health and your fitness goals.  Here are some “do’s” and “don’ts” after a particularly indulgent […]

To achieve the best results, clean eating is a must and without the right nutrition, Ultimate Performance’s transformations would not be done right. The chicken breast is a key ingredient in most clean diets; it’s easy to cook, packed with protein and great value for money but after time, it can soon become a dish […]

This tender fillet steak is served with a simple and low-fat, creamy garlic and mushroom sauce

Suffering from low energy levels can be linked to many causes however, a commonly overlooked root cause is the health of your gut.  Our gut lining has two functions, it allows for the absorption of nutrients and also acts as a barrier to harmful substances.   When our intestines become irritated or inflamed it can lead to increased intestinal permeability which causes the gaps in […]

How, what, when and why we eat is largely dictated by our environment in response to particular triggers. Given that most of our behaviour is habit-based, the obstacles we often face when it comes to weight loss goals are always linked to our habits.  What are the most common obstacles to weight loss?   1. Emotional Habits are […]

Whether you are a vegetarian or just simply looking to cut down on your meat intake, we have a wide variety of meat-free protein sources and their benefits for you – it will also keep things interesting for your taste buds too!   Eggs Eggs are an amazing source of nutrition, high in protein, selenium, and omega 3s – there are 6g of protein […]

Tell me about “health at every size”, the slogan that has been co-opted by some “fat acceptance campaigners”. Idiots who would tell you the moon is made of cheese, if it suited their agenda, to exhort us that obesity is “not bad for you at all, actually”. I also have to add, as some people […]

Overtraining is something a professional athlete might experience a few times in their career and is more prevalent in endurance or combat type sports. The signs of an overtrained person are very obvious. Every aspect of their life tends to be affected, like poor sleep, impaired recovery and immune system (cold sores, illness, etc), poor gym […]

When social occasions come up, trying to stick to your diet plan can be a worry – especially if you are not prepared. While sometimes it seems like the easiest option just to avoid it, spending time with friends and family and friends is important/ With a little forward planning, you will soon feel at […]

Meditation and weightlifting – on the surface, they are very much like chalk and cheese.   First impressions of weightlifting are typically that it is all about brute force, aggression and rage – whereas meditation seems easy, calming and still.   However, they are not as different as we might think. In fact, one can have a profoundly positive influence on the other and vice versa.  Ask anyone who is passionate […]

Exercise is an essential component to ensure optimal physical and mental well-being for anyone. But this becomes even more important for people who suffer from autoimmune conditions, such as Coeliac Disease (CD).   Coeliac Disease is a lifelong condition that is affected by the consumption of gluten – which is typically found in wheat, barley, and rye. Gluten triggers an immune response in the small intestine […]

Getting the buy-in from your clients is the most important, and most challenging, aspect of our job. It can’t be faked or gamed for long, it has to come from the heart. For some, it comes from a burning desire to help people. Whilst for others, it comes from a love of achievement for driving […]

Fibromyalgia syndrome (FMS) is a chronic disorder that causes extreme muscle pain and fatigue all over the body. Many people suffering from the condition find they struggle to exercise as much as they would like to, or at all.   While the pain and fatigue associated with fibromyalgia may make exercise and daily activities difficult, it is crucial to stay physically active.   […]

Sticking to a training and nutrition program can come with various obstacles and challenges. One of the trickiest to negotiate can be dealing with “food pushers”.  If you have a specific health and fitness goal, it can be hard to say “no” to colleagues who bring biscuits to the office, family who bake for you, […]

Research shows that mental health and cognition are strongly influenced by the composition of our gut microbiome (essentially the bacteria in your gut).   The communication system between your gut and brain is called the gut-brain axis. While the precise mechanism of this has not yet been fully explained, research suggests that the gut microbiota generally […]

While not everyone is comfortable going into great detail about their bathroom habits and regulation, tools such as the Bristol Stool Chart can be a useful benchmark to help you identify any problems with your gut and digestion. The Bristol Stool Chart describes the typical composition of different types of stool, based on colour and consistency to identify if your faecal matter is normal […]

One of the key components to achieving a successful body transformation is to remove as many of your limiting factors as possible.   These are the obstacles that may come up which could knock you off course.   If you can create a clear and easy path to the end goal, you are far less likely to have trouble getting there.    For some of you reading […]