Blog by Ultimate Performance

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 […]

Creatine is one of the most extensively studied nutritional supplements in the world. But despite a body of proven research, it is still surrounded by many myths that have put people off using it, especially women. Myths such as: Is it illegal? Can it increase weight gain? Will using it cause water retention? Can it cause cramping? Does […]

Rep speed, also known as tempo, is a measure of the speed you move at throughout one repetition of an exercise.   At Ultimate Performance we normally record a rep speed in our workout programs using a four-number code that was popularised by late Olympic strength coach Charles Poliquin.   Based on this system, we can break every rep down into four […]

If you’re looking for inspiration in the kitchen to enliven your diet, look know further than our healthy twist of a Vietnamese classic. Pho is the national dish of Vietnam and this savoury and spiced beef broth is a favourite of the street vendors of the country’s capital Hanoi. Our quick, easy and delicious spin […]

When we reach our 60, we can often find ourselves standing at a crossroads with our health. Two very different paths stand before us. Lifestyle decisions in this decade can determine whether we continue to age well and maintain vitality, strength and mental acuity, or see our health rapidly decline. Here we look at the […]

When most people think about hitting their 50s, they fear aching joints, ailing health, and losing the vestiges of youth and physical fitness. Women, in particular, face the biggest changes with menopause and the wide-ranging effects that the cessation of sex hormone production can cause. Symptoms vary in severity and frequency but often include low […]

Many factors can lead to dietary deficiencies in older and ageing adults, and this can vary from person to person. However, a big contributing factor is that as we age, our lifestyle habits change along with the quality and quantity of food we consume. This, in combination with less physical activity, can result in fewer essential vitamins and minerals being absorbed.   If these deficiencies are […]

Protein is an essential macronutrient – even the name protein derives from the Greek word ‘proteios’, which means “first place”. Ensuring we have plenty of protein in our diet is important. However, there are still many myths surrounding protein intake. Here we debunk some of the major myths surround this important macronutrient. If protein builds muscle, then eating MORE […]

Research has shown that living through your 40s can be the toughest decade of your life both physically and mentally. It is when you are most likely to be diagnosed with chronic diseases, often associated with lifestyle habits.  In particular, excess levels of body fat are associated with decreased life expectancy, fertility and hormonal issues, poor mental health, productivity, and self-image.   The statistics for […]

Chilli Con Carne is a classic family favourite, but here we have given it a vegan twist. Bursting with flavour and packed with plant-based proteins, this dish is ideal for any body-transformation diet. Our high protein vegan chilli recipe is paired with a crunchy pomegranate and rocket salad, that can be ready and on your […]

Weight loss. It’s as simple as calories in, calories out, right?   Just diet and exercise to create the all-important calorie deficit, and you’ll lose weight.   Easy in theory, but much more difficult in practice.    Humans are messy and complex creatures subject to myriad influences that make the weight loss process anything but straightforward.    However, researchers […]

Feel like your prawns are a bit uninspiring these days? For the perfect blend of sweet and tang, try our flavoursome and unique take on a prawn stir-fry that will leave you wanting more.   INGREDIENTS:  300g raw tiger prawns  2 large garlic cloves, minced  2 tbsp ginger paste / fresh ginger, minced  Red chilli, to […]

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, […]

A common theme we see with female clients over 40 is that they often turn to cardio training when they start thinking about their health and fitness. While they initially lose weight and feel better, as the weeks pass, their progress plateaus, hunger levels spike, and they cease to see the changes they want in their body even though they may exercise multiple times […]