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Is your gut health affecting your energy?

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 […]

The Wake-Up Call That Will Save Your Life

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 […]

Weight training and meditation – two sides of the same coin.

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 […]

5 Benefits of Weight Training for Coeliacs

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 […]

Can you exercise with fibromyalgia?

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.   […]

The gut-brain connection: How we can improve our gut health with good mental health

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 […]

Is All Stress Bad? – 10 Self-Care Tips To Help You Deal With Stress

Stress is the 21st Century condition that afflicts us all to some degree in our lives. While nobody wants to feel the sharp edge of stress, it is worth remembering that not all types of stress are necessarily bad.    In fact, if we do not have some stress in our day-to-day we would lead unhappy, uneventful […]

9 Tips To Beat the Bloat

We have all experienced that feeling of bloating at some point in our lives – for many people it can be a daily occurrence. While bloating can be caused by certain underlying health conditions, most instances are harmless. Even if the causes are benign, feeling bloated can still be an uncomfortable sensation – but with […]

5 Tips On Avoiding Back-To-Gym DOMS

Whether you have been training hard during lockdown, or not at all, your first day back in the gym can be a real shock to the system. ⁣⁣Delayed Onset Muscle Soreness (DOMS) is often felt 24-48 hours post-exercise and causes your muscles to feel more sensitive to touch and stiffer than usual. ⁣⁣We know there […]

8 Tips To Help You Stay Motivated During Ramadan

Ramadan is a special time for millions of Muslims around the world and is a period of devoted worship and self-reflection. Fasting is at the heart of the 30-day period, where Muslims will refrain from consuming food and drink from dawn until sunset. These long hours with no food and water can be challenging in […]

Sleep: How to Break the Snoring Cycle

The relationship between being overweight and snoring is often an overlooked matter – however, where fat is distributed on our bodies can dictate whether we snore and, in some cases, sleep apnea (when you stop breathing while you are asleep).  When we are overweight, our neck fat can cause direct compression of the upper airway, particularly when we are lying […]

What The Gym Means To Me – Nick Mitchell

It has been over a year now since all U.P. gyms in the nine countries in which we operate have been open all at the same time.  We’re still not out of the woods because the Netherlands currently has no real visibility on when their hard lockdown will be curtailed, but Monday April 12th marked […]

4 things science says about sleep for better fat loss, hunger control and gym performance

What if we told you there was a supplement that could help you lose fat more effectively, better control your appetite, maintain muscle mass and improve your performance in the gym?   You would think that it’s too good to be true, right?   Well, actually there is something that can help you do all this, and more – […]

Gemma Atkinson: How Food Can Affect Your Mood

Times are tough for so many people right now.  Many of the things that give us meaning, joy and connection in life are on hold, and this can have an impact on our mood and sense of wellbeing.   But there are still things within our control that can help support our mood and mental health through even the most challenging times – the […]

6 Steps You Can Take Today to Go from Couch Potato to Crushing it in the Gym

Life has been tough for everyone over the past 12 months during the coronavirus pandemic.  Normal life was suspended, fitness goals put on hold and healthy diets went out of the window for many of us, and our health and wellbeing may have suffered as a result.   But with a return to normal on the horizon and our Ultimate […]

12 Weeks To Summer

A large part of succeeding at anything in life depends on setting time-appropriate goals that are both short and long-term, specific to the desired outcome, and measurable at each step along the way.  Here at U.P., we use the S.M.A.R.T acronym as a baseline to set goals for both ourselves and our clients.  S – […]

Gemma Atkinson: How to fit training around a busy life

Lockdown has been a tough and challenging time for everyone, and many people’s fitness routines have fallen by the wayside.   Gemma Atkinson picked up on this issue during a live Instagram Q&A with Ultimate Performance personal trainer Elliott Upton.   With many people working from home, having to home-school children, and struggling for time, Head of LiveUP Online Coaching Elliott offered some insight […]

How to Get Rid of Stubborn Body Fat

Want to know the truth about “stubborn fat”? It’s not really stubborn fat at all,  you just haven’t committed to the right approach for long enough to get rid of it.  I have heard many clients talk about it over the years, and the exchange often goes a little like this…  Client: “I just want […]

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