When it comes to your health, you can never be too careful. Many things contribute to a balanced, healthy lifestyle, such as nutritious food, quality sleep and regular exercise. For a lot of people, a lack of time, other health issues and various lifestyle factors can mean that their fitness levels can suffer. In the […]
While your 30s are the years in which you solidify your identity, it is also a time of significant change in priorities, with health dropping down the pecking order behind work, family and social commitments. Time and convenience tend to be the most common barriers to healthy eating too. Children and marriage are key milestones, […]
There are legitimate barriers to why some older adults lose motivation and cease exercise. We want to offer some solutions to overcome these barriers and encourage physical activity for older adults. Self–efficacy Many adults lose confidence in their ability to complete specific tasks as they age, and unfortunately, a sedentary lifestyle exacerbates these perceived feelings of body competence. Fear of injury When older […]
Staying motivated to your health and fitness goals can be tough, especially with sporadic lockdowns and drastic changes in routine over this past year. However, instead of digging yourself deeper into that hole and beating yourself up wishing you had have achieved more, remember that just a simple change in your thinking can make all the difference. Our thoughts determine our […]
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 […]
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 […]
If you have had any length of time away from training, 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 is […]
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 […]
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 […]
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 […]
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 – […]
Christmas is full of joy and celebration for many across the world; however, it can also be very challenging for those already going through difficult times. If you do find yourself feeling low, anxious or stressed during the festive season, remember that you are not alone. Here are some things you can do now to be proactive and support your mental wellbeing. 1. Stay in Touch Never underestimate the positive impact of social connection. We live in a day and […]
I’ve been asked “what’s your secret?” in fitness countless times. For every ask, there is disappointed face when my answer isn’t what they wanted to hear.
When we take time for ourselves, we end up happier, healthier and feeling better. So why do we feel so guilty taking “me time”?
What does it really take to achieve a jaw-dropping body transformation? What are the secrets that help ordinary clients get extraordinary results at Ultimate Performance? Ten successful UP clients share the one game-changing tip, trick or piece of advice that made the biggest difference and helped them get in the best shape of their […]
Three books that will help you to develop mentally through the COVID-19 pandemic, giving you guidance in and real world examples of dealing with adversity.
Through meditation we achieve a separation of ourselves from our feelings, and as such, we become resilience – capable of overcoming obstacles and recovering quickly from adversity.