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源自世界顶尖教练的循证健身、营养与私教指导。

14 Dec 2016

Sam's Fitness Journey: What Do I Do Now?

Well, I certainly wasn't expecting that - close to 1000 people liked my 'before and after' photo on Facebook, hundreds on Instagram and even more on LinkedIn (of all places), I completed my 12-week transformation with UP and I can quite proudly say it was a success. It's a weird feeling now it's over, I won't lie. In fact, the day after my photoshoot I was of course still wanting to keep up with the training so I went to the gym and something weird happened...I was completely lost.

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14 Dec 2016

Sam's Fitness Journey - Week 7: A Fitness Lifestyle

I've been sat here for a while now, wondering what on earth to say about this week - I have to say something right? Then I realised, the reason I'm struggling to think of anything to report is because the training, the clean eating and this new fitness lifestyle is actually just becoming 'the norm'.

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14 Dec 2016

Sam's Fitness Journey: Week 11 - A Confidence Boost

I've been asked a lot about why I decided to put myself through UP's 12 week transformation and I could say that it was for work, I could say it was so I could experience UP's services for myself but honestly...I now realise I needed it.

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14 Dec 2016

Sam's Fitness Journey: Week 10) My Fitness Goals

Crikey, we've not got long left now have we?! When I started this 12 week transformation with UP I really had no idea what I was in for - in fact, when I really think about it, I was just thinking about my 'before and after' shot and how great it would be to achieve a result that I can be proud of...but it's definitely not just about the before and after. Like many people who comment on our client's results when we showcase them, you think 'wow, don't they look amazing?!' but what I've come to r

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14 Dec 2016

Protein

As ever there is no hard or fast answer to this one. It all depends upon your goals. However, if you are undertaking some form of resistance training programme (as we would advise every healthy adult in the world to perform) then our recommendations could range from as low as 0.75gms per lb of lean body weight all the way up to 3gms!

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14 Dec 2016

Nick Mitchell's Muscle Thrashing Arms and Chest Workout

Whenever I am asked a question about training, especially chest and arms training, it seems that people want an incredibly complicated answer involving periodisation, Eastern Bloc adaptation principles, and esoteric exercises that even Charles Poliquin has never heard of.

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14 Dec 2016

Into the Wild: Sam's Fitness Journey at UP FITNESS

Honestly, I do feel I've been let out into the wild. I've been held for the last 12 weeks in a sanctuary they call 'UP FITNESS'. It's this weird place full of super professional personal trainers, packed with knowledge to train and educate you so you're ready to take on the world as a healthy, confident human being with new muscles.

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14 Dec 2016

How to Use Herbs & Spices in Cooking

Food shouldn't have to be like this, regardless of how strict your diet is. Herbs and spices are a seriously easy way to spruce up your mealtimes and there are so many varieties to work with that food should never seem boring again.

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14 Dec 2016

Healthy & Lean Beef Chocolate Chilli Recipe

It is so simple to make in one pot and can be stored in the fridge for up to three days, or frozen for up to one month. I love to serve mine with quinoa and kale and to top with my guacamole and fresh jalapenos. The addition of cacao adds a rich depth of flavour to this chilli - as well as a little antioxidant power.

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14 Dec 2016

Healthy High-Protein Coronation Chicken Recipe

This recipe replaces mayonnaise with Greek yoghurt to reduce the fat content. It is great for meal prep in particular, as you can make a large batch and keep it in the fridge for three days. Use it to stuff sweet jacket potatoes, toss through a salad or even serve with rice or cauliflower 'rice'. There are lots of tasty, clean eating options to pair with this recipe, to make the coronation chicken you will need the following ingredients.

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14 Dec 2016

Healthy Beef Taco Cups

Taco shells traditionally are made using wheat flour, but these are lower carb as we've switched out the taco shells for gem lettuce 'cups'. If you can spare the extra carbs, then go ahead and make your own taco shells using gluten-free mini tortilla wraps. Perhaps you'd like to mix and match.

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14 Dec 2016

Healthier Millionaire's Shortbread Recipe

A millionaire's shortbread has everything you want from a sweet treat, with its crunchy biscuit base, chewy caramel filling and smooth chocolate topping. This healthy interpretation has all of those textures and tastes - and it is a lot better for you. This is thanks to them being made with all natural, whole ingredients such as nuts, dates and coconut oil.

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