Posts by: Coby Van Den Ende

Screen Shot 2016 09 29 at 9.37.26 AM - Control Cravings & Keep Your Insides Healthy

Control Cravings & Keep Your Insides Healthy

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When consuming a high protein diet sometimes we can lack certain fibres that keep our system moving.

We cover 2 core fibres that can help heal & clean out the body gently.

This quick read will teach you about these two fibres & when exactly to take them.

Slippery Elm – A bark derivative used in ancient Native American times to soothe ailments

The mucilage in slippery elm turns into a gel when it comes into contact with water, coating the throat and gastrointestinal tract. It soothes and heals all that it comes in contact with & is highly nutritious. It stimulates mucus secretion in your gastrointestinal tract, which can offer protective effects and reduce acidity. This is especially beneficial for those who regularly consume animal protein and will aid digestion.

It has the potential to bind to substances in the intestines that the body does not need, such as saturated fatty acids, trans fatty acids and excess sugars. Once bound it helps to eliminate these rather than letting them be absorbed.

It is a great natural product to take for detoxification for exactly these reasons.

How to consume: make a tea by boiling a mixture of one tablespoon of powdered slippery elm and one cup of boiling water for 30 minutes. Alternatively dissolve in a large glass of water – it dissolves best in warm/hot water. Take last thing before bed or first thing on rising.

Psylium Husks – a soluble fibre derivative of a native Indian plant, used as a digestive aid for centuries

Fibre is composed of undigestible carbohydrates mainly from plant sources. It moves through the intestines without being broken down or absorbed, allowing it to carry metabolic wastes excreted in the bile out of the body. It swells in the fluid in your stomach to form a gel, slowing digestion and helping move food through your tract.

The soluble fiber in psyllium husk may aid in reducing high blood cholesterol and glucose levels associated with increased risk of heart disease and diabetes, respectively. When it forms a gel, it slows down the uptake of fats and sugars from food, making blood glucose and cholesterol rise more slowly after a meal.

Increasing fiber consumption may help with fat loss, potentially increasing satiety after meals so that you eat less food throughout the day,

Psylium Husks act like a ‘broom’ inside your intestines, similar to slippery elm it will bind to substances not needed. This together with promoting regularity gives it the unique detoxification benefits we are after. Elimination and detoxification are key to a healthy body.

In an ideal world our food should spend no longer than 6-18 hours in our digestive system. However, stress, eating on the run and simply not drinking enough fluids means that at least 70% of people suffer from sluggish bowels.This can result in a toxic build up. Pyslium husks draws water out of your colon making your stools softer – this will result in less bloating, more efficient digestion and regular visits to the toilet.

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psyllium

How & when to consume:

Increase your fibre intake slowly over 7-10 days.

Start with 1 tsp in a large glass of water before bed. After 7 days you can increase this and have 1 tsp in water first thing in the morning and 1 tsp at night.

You can purchase these from a supermarket or your local health food store for a minimal cost of $3-$10

If you have any questions please send us an email: coby@www.ubershape.com.au.

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smoothie download header1 - What To Eat Before Training

What To Eat Before Training

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A common question I regularly get asked by people that train in the morning is: “What do I eat before training?”

Some common problems are:

No time to eat, no appetite, you may not feel like eating early in the morning and eating nothing at all is most probably the worst thing you can do.

We know this can be a problem as many of our clients are arriving at the gym around 5am-7am. It can be hard to eat and make time to eat at an early hour of the morning.

YES it is optimal to eat before you train. The perfect training session would be to eat a meal with some protein and fibrous carbs 1 -2 hours before training.

For all the team that train early and don’t have time to eat I would advise choosing 1 of the 3 options I have provided below.

Option 1: 1tsp of a greens drink in water with 1 tsp of coconut oil, OR either
¼ handful of almonds or macadamia nuts.

Option 2: Try our Uber Breakfast Blast Smoothie, Click this link. To receive 5 Fat Loss Smoothies.

Option 3: Eat a small portion of the meal you are going to have after training.

We find clients that eat before they train have a lot more energy & drive especially for weight training.

If you have more energy the harder you will train the MORE fat you will burn = BETTER results.

Studies show people that eat a “high protein & good fats breakfast” have more concentration and focus during the day and are also more productive in the work place 🙂

Give it a try and let me know what works best for you._35a3322_edit

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Screen Shot 2016 09 29 at 9.51.50 AM - Double Choc, Caramel Latte w 2x sugars please

Double Choc, Caramel Latte w 2x sugars please

 Coffee –  Is It Beneficial To Your Diet?

One item that is commonly seen in clients food diaries is coffee, some people simply can’t get out of bed and function fully without this classic morning pick-me-up. Although it is generally not observed to be a ‘bad’ choice, there are some important factors that you need to consider in regards to your coffee choice and consumption. Coffee can have two very different effects on your training results. One will help boost them, whereas the second could dramatically obstruct your great efforts.

When To Drink Coffee?

When you drink your coffee is the first thing you should be thinking about if you want to get the most out of this beverage. Optimally, you should be drinking it before your training session. The caffeine will provide you with a strong boost to your energy levels as well as improving concentration. This means that you will be working harder, for longer and with more focus. This in turn will result in an increase in the number of calories you burn. Caffeine consumption before a workout increases the rate of fatty acid oxidation in the body. The speed of fatty acid oxidation has a direct effect on the rate at which your body utilises fat stores as energy. Simply put – you burn fat at a higher rate.If you have a coffee in the morning regardless of whether you are training or not you should be aware of what it does to your system. Consumption of caffeine in the morning certainly helps most people start their day focussed and feeling full of energy. However, it is important to note that it can make you suffer a crash after the caffeine has been metabolised. This is just like the energy ‘dip’ you experience if you consume a lot of sugary foods. It will trick you into thinking your body needs more fuel, thus causing you to consume more food to increase your energy levels. This will more than likely occur when you don’t actually need it!

The absolute worst time to drink your coffee is immediately after your workout session as it can actually promote fat gain. For best results make you sure you avoid this at all costs!

How and What To Drink:

As part of a healthier lifestyle you ultimately want to limit the amount of excess sugars and saturated fats in your diet. Cafe and restaurant coffee based beverages often contain high quantities of both. The best option is to go for a black coffee and if you need to, add a dash of cream instead. This will enhanced the flavour without affecting your blood glucose level.
If you are a fan of sweet coffees try to sprinkle some cinnamon on it. Cinnamon gives coffee a great flavour and is proven to help to control your blood glucose

Finally THE most important thing do is to avoid all the ‘jazzed up’ coffee beverages available. The caramel latte is NOT going to provide any benefits to your health and fitness and will definitely be causing more harm than good, no matter how nice it tastes. Take the following examples:
A regular latte contains as much as 9 grams of fat with the caramel, chai and mocha varieties adding another 30 grams of sugar to this! (well over 300 calories) So although you might think it’s ‘just a coffee’, you might as well grab a doughnut or two!

Remember to keep these points in mind when it comes to your coffee consumption. There is no need to cut out coffee completely as it can be a drink that will benefit your fat loss success and help you feel better on a day-to- day basis. The key is drinking the RIGHT coffee at the RIGHT time.

The Ultimate Pre-Training Coffee:
long black with 1t poor in cream & cinnamon

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image1 4 870x738 - 4 Tools For Building Healthy Lean Muscle

4 Tools For Building Healthy Lean Muscle

Do you struggle to gain lean muscle or don’t understand the different types of food that are best to enhance your body. Perhaps you’re stuck doing the same thing day-in-day-out with no real results? Let me give you some basic tools that you can apply to your training and nutrition straight away in order to fuel your body correctly and gain lean muscle.

We want to boost your progress! Here’s how:
1. GET LEAN FIRST
Aim to get lean first before you start trying to gain more muscle. Most people who are in the range above 16% you may just gain more fat than required. For example, if your body fat is above 16% and you try out a bulking phase, you may put on 5kg of weight which is most likely around 1 kg of muscle and 4kg of fat. If you get lean first however, and slowly increase calories, you will most likely put on 3kg of lean muscle mass and 2kg of fat. If you need to drop fat fast, try out our 14 Day Insulin Reset in our new Nutrition For Training Guide.  

2.USE CARBS CORRECTLY
Provided you have done the work to get lean, as explained above, you are now ready to utilise carbs correctly. Science and experience has determined that cycling your carbs with low, medium and high-intake days will produce much better results for building muscle and burning fat. This is done by helping you burn fat on your low-carb days yet still keeping your metabolism firing with high-calorie days.

3. COMPOUND MOVEMENTS
If you consider how to get the most out of your training, the best ‘bang for your buck’ is these four main exercises: Bench Press, Pull Ups, Deadlifts or Squats. If you solely trained these areas, you would see results. From there, the key is to use these lifts as the foundation and then incorporate a variety of alternate elements such as, grip angles, sets, reps, tempo, rest and equipment. In order to build muscle, shocking the system is key. At Uber Shape we have structured our programs perfectly by changing variations every 3 to 4 weeks. Combine this with the correct technique and nutrition coaching, then you’re set!

4.PUSH HARDER INTENSITY IS EVERYTHING
When you start training ‘properly’ the first year or two is when you will start to see obvious results which are easily achieved and require less effort. After this phase you must learn to lift with good technique, learn how to activate your muscles and push your body to the max whilst doing both. This is where you will damage fibre and cause micro tears, which are created in the smallest fibre bundles in your muscles. That brings us to, repair and growth time. We call this the ‘post-workout repair process’ where through incorporating amino acids into your body, it will repair the micro-tears causing them to grow in size. The ongoing effect of this on the body is that it then starts storing more glycogen for the next workout in the muscle (this is the full-feeling  look your muscles get).

We hope this helps you understand your body a little better! For more information, be sure to check in with us.

Screen Shot 2016 06 06 at 3.15.34 PM - how to be more "successful in a suit"

how to be more “successful in a suit”

We’re delving into how  nutrition, exercise  and sleep can help you be “successful in a suit”.

It’s extremely important to understand that the way we care for our body, impacts our performance at work and in life.

Ask yourself,  is  the office slowing you down? Are you sitting down all day with a high profile, demanding job, not to mention managing employees and trying to remember to eat your lunch?

Well then first thing’s first – you need to work out what YOU stand for. Is your aim to help others? Well then you must first help yourself. You must keep yourself at the top of the priority list in order to be on your A-game to help and influence others. Keep your health as your number one priority. You don’t want to become one of those successful entrepreneurs that get to the age of fifty and have a heart attack or are exposed to a range of other health problems, including obesity, diabetes, cardiovascular disease and even early mortality.

Let’s just say, after years of training many successful business owners, I understand a thing or two about what makes the best of the best.

        1. Eat  to fuel the brain:

  • Start the day with a “Meat & Nut Breakfast” – real brains need real food.
  • Studies show that consuming red meat for breakfast will kick start your neurotransmitters, giving you more concentration throughout the day.
  • Healthy fats from the nuts will also give you a steady rise in blood sugar levels, to help curve the afternoon crash leading to sugar cravings.
  • Meal timing is essential – sticking to a meal plan is not realistic as unplanned meetings and events may steer your day. It’s important to have a meal guide and know you can eat during your day.
  • Waking up with a coffee, followed by sushi for lunch and a microwave dinner is not going to cut it. I suggest taking two meals and a snack to work, and always eat before you have your first coffee otherwise it will suppress your appetite for the day.
  • As a general guide, start the day with a “Meat & Nut Breakfast” followed by three more meals spread out through your day.

    2. Exercise brings to life new innovative ideas & time to think away from the office:
  • It is extremely important to incorporate training into your daily routine. In fact, many influential people such as President Barack Obama, Bill Gates and Mark Cuban all make conscious efforts to keep in shape.
  • Training can consist of circuit, strength or cardio training, even your favourite sports.
  • The most beneficial training for your body is going to be weight training as this helps to improve posture, keep your body strong (especially if you sit down all day) and also releases the most beneficial hormones that we are going to take a closer look into now…
  • Exercise is the fun and easy part to releasing your ”feel-good” hormones. Your brain starts releasing  dopamine  after just a few minutes. This release makes you more alert, focused and improves your concentration. To top it all off, it makes training more fun!
  • Serotonin  is a hormonal antagonist to dopamine and has many functions. This next hormone, among other things, is involved in the regulation of the sleep-wake cycle and body temperature; it controls appetite and lowers pain sensitivity. When it releases it leads to a feeling of inner satisfaction, hence why it is primarily known as a feel-good hormone.

    3. Sleep to recover, reset & refocus:
  • Sleep is imperative – I often ask my clients how well they sleep? The general response is good, but then I ask how many times they wake up? They say three to four times a night and think it is normal; unfortunately it’s not. Interrupted sleep leads to feeling sluggish all day.
  • If this is you, a few simple supplements like  GABA  and  magnesium will fix your sleep in its track and leave you feeling better than before.
  • These supplements will give you a new sense of energy which you can combine with training and you will sleep like a baby for a full seven hours, at least.
  • Ask yourself how well do YOU sleep? You can download a sleep app and test your sleep for a few nights to track your movements.

We hope this gives you a taste of how to be “successful in suit” and simply enhance your life and well-being. If you need more help with nutrition, meal ideas or training advice – check out Uber Shape’s  Nutrition for Training Guide, available now.

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P3122800 870x653 - Don't throw your Avocado Seed –you can eat it?

Don’t throw your Avocado Seed –you can eat it?

We know you may be thinking, what an interesting subject? – well let me tell you, the Avocado Seed is just that.

The properties within an Avocado Seed make it GREAT for lowering inflammation of the GI tract.

Here’s some fun facts about the rounded goodness:

  • Avocado Seed has close to 70% of the antioxidants found in the whole avocado itself!
  • The seed contains plenty of phenolic compounds that help to prevent gastric ulcers and any bacterial or viral diseases.
  • Helps to prevent cardiovascular disease, lower cholesterol and prevent strokes.

Studies also show that Avocado Seed contains more soluble fibre than your typical ground oatmeal or fibre mixes, and just about any other food. This means that it can keep you full and satisfied for longer. That’s not all – Avocado Seeds can also help to control your blood sugar levels. Meaning that when your overall blood glucose levels are steady throughout the day, you’re less likely to give in to junk food and bad cravings.

SO, want to know how to prepare it?

STEP 1: Deseed the Avocado with a sharp knife.

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STEP 2:
Chop the Avocado Seed into 4 quarters with a sharp knife, place the knife on the seed and give it a good thud on top and it will cut through very easy.  

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STEP 3: Place the Avocado Seed quarters into a bullet or food processor for 10 seconds until a ground powder is formed.

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STEP 4: You will see the avocado fibre turn orange as it dries outdon’t worry as it is now ready to use or store dry for another time.  

Why not try this – add Avocado Seed powder to you Uber Shape Smoothie!

1 Cube of Ginger

1/2 Cucumber
Handful of Mint Leaves
1 Scoop of Protein Powder (choc or vanilla is best)
1/2 cup of Mixed Berries
1 Tbsp of Avocado Seed Powder
Mix all together in a food processor or blender until smooth – and ENJOY!

 

 

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Screen Shot 2016 06 09 at 10.20.47 PM - Chocolate Orange Protein Balls

Chocolate Orange Protein Balls

 These take no time to make – if you prepare plenty of the ‘base’ recipe mix, divide them into portions & you can make a whole variety of different flavours to see you through the week.

*Best eaten post-training!*

Ingredients:

¼ cup raw cacao
¼ cup shredded/desiccated coconut
¼ cup raw cashews (chop in food processor)
1tsp of coconut oil
2 tablespoons agave nectar or Stevia (better option for low sugar)
6-8 dates. pitted
½ teaspoon of vanilla extract
1 tablespoon either chocolate protein powder
1 tsp cinnamon
4 -5 drops of Wild Orange Essential Oil

OPTIONAL VARIATIONS:
–      Add goji berries, chia seeds, maca powder, spirulina/greens for a more nutritious and filling snack
–      Roll in sesame seeds,LSA, chia seeds or linseeds instead of coconut (these work especially well if you’re mixing in spirulina or greens powders)
–      Add a tablespoon of peanut butter instead of the coconut oil

METHOD:

  • Add all the ingredients except desiccated coconut) to a food processor and blend until they combine into a sticky ball, if it’s too dry add a little water.
  • Scoop out individual portions and roll into little balls with your hands.
  • Put desiccated coconut on flat surface and roll balls in to cover
  • Refrigerate balls for at least 1 hour before serving.

Depending on the size of your portions, the recipe will make 8 to 15 balls

Can be kept for at least 2 weeks in the fridge (if they last that long!)

If you want to know more about the Essential Oils click here

Get Your FREE Nutrition For Training meal plan here

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Post Training Pancakes

Yes, yes we did! Post workout pancakes for you and the whole family.

Here at Uber Shape we’re always testing and creating new, healthy options to keep your taste buds happy and results moving forward.

Forget the packet mix or basic ‘traditional’ ingredients to making pancakes, upgrade your style of cooking in a few simple steps to improve your health and wellbeing.

Our recipe is a healthy alternative, great for weekends to enjoy with the family or have after a tough Saturday circuit session.

Here’s our super healthy recipe – ENJOY!

Uber Protein Pancakes (serves 4)

3 Egg Whites

2 Scoops WPC Protein (any flavour) OR Vegan Protein

1 Banana

2 Tbsp Coconut Flour

Dash of Almond Milk

Add all the ingredients into a blender or bullet and mix until smooth. Cook in organic butter and serve with your favourite berries on top.

(TIP – we love adding a sprinkle of cinnamon to boost the flavour)

 

Click Here to Check out our Nutrition For Training guide

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image1 1 870x653 - Uber Shape Approved Pancakes

Uber Shape Approved Pancakes

 

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Uber Shape Approved Pancakes:

Ingredients:

2 whole organic eggs
2 scoops of Strawberry Pranaon Protein
1/2 t Cinnamon
1/4 plain unsweetened greek yogurt 

-Mix all ingredients in a blender until light mixture is formed.
-Heat Coconut oil or Organic butter and cook evenly each side.
Cook thin pancakes, as mixture is very thin.

Fat Loss: Serve with fresh or frozen berries

Muscle gain: Serve with  Almond Butter.

Note: these wont be as light and fluffy as your normal McDonald’s hot cakes but at least you can keep your figure after eating them.

-Benefits: High protein & low carb
-Cinnamon helps to control blood sugar levels and cravings.

If you liked and you train you will love out Nutrition For Training guide. We make meal & nutrient timing simple for anyone. Check it out here

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Screen Shot 2016 02 15 at 12.28.48 pm - Increase Productivity Through Preparation

Increase Productivity Through Preparation

Let’s talk about preparation! Preparing your food, to increase your mood and productivity throughout the day is essential.
Preparation helps to relax the focus and stress of food for the day. Being organised and preparing your food in advance is important to balance your lifestyle and fulfill your body with the right nutrients it needs to function.
In today’s busy world, it is easily forgotten that food is not only for pleasure but essentially our main source of fuel. Just like a car, without it you won’t get very far nor where you need to be to get things ticked off your list for the day. Preparation and eating right makes your day more productive which in turn filters through to all areas of your life.
Points to consider:
  • Change your mindset from thinking that food is just for fat loss & training.
  • Consider food preparation as your key to being productive everyday of your life.
  • If you have a healthy body, it will help you have a healthy mind & spirit.
  • Preparing food for the week eliminates the stress and worry of having no time and solves the decision of what to eat, in turn steering you away from unhealthy, junk foods
That nasty food we like to call JUNK – is just that. So many people don’t consider eating junk food a bad thing, however they do not have an understanding of the negative side effects the chemicals saturated in these foods have, predominantly on your brain and mood. Flooded are we with advertisements of new (said to be) “healthy” foods coming out in the market everyday, which essentially we are suckers for. Our biggest tip – be aware of what you put in your mouth.
By getting into the habit of preparing your food for the week in advance, you are already setting yourself up for success. Get on track with this habit and you immediately eliminate the stress and worry of having food and being prepared to eat healthy.
We ultimately want you to be the BEST version of yourself! If you’re struggling with this area on your journey to a healthy lifestyle, be sure to check in with one of our experienced coaches, who can guide you through it and provide tips to getting on track.

Remember – you increase your PRODUCTIVITY through PREPARATION, so get PROACTIVE today!

Learn more about what we do by clicking GET STARTED in the menu above.

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