Blog

Simon’s Lasting Transformation

Introducing Simon

A member of Uber Shape in Burleigh on the Gold Coast for five months now, has shown with hard work, dedication and a long-term health focus, that he can achieve his health and fitness goals.

“[Simon] had always been into health, fitness and keeping in shape but I had realised I dropped the ball.”

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SImon back 300x300 - Simon's Lasting Transformation

After having a break from training, He described himself as having a dad bod. Simon wasn’t eating well, was run down and struggling mentally. “I wanted to get back into it, find a focus and a positive goal. Specifically, the nutritional side of things, to help my mental health.”

Simon wanted something different to just an ordinary gym and wanted to give the group training a go. A friend mentioned to him about Uber Shape, saying that it was different from most gyms with a supportive and positive environment. After having a break from training and trying F45 in the past, he was ready for a change.

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In the last five months, Simon has thrived.

“I like that the training focus is longevity and the broad knowledge the team have of everything for the body and nutrition. Simon has found that incorrect training technique was easily adjusted and he has improved easily after the change.

The wins

Nutrition has been a significant area of change for Simon, learning all about macros and micros. “The biggest thing I have discovered is the importance of getting your protein and fat correct, not only to get results but to feel good. I am eating so many more veggies and making good healthy food choices. Simon also now has a good understanding of intermittent fasting and when to eat his starchy carbs.

Simon’s favourite type of training is using his new knowledge of strong technique but in a circuit style format. “But, I love it all”.

He trains to lead a good and healthy lifestyle, both physically and mentally. He loves training his shoulders and chest.

With client success, there is always a new habit that they have implemented. For Simon, it was “being consistent with my training and eating, that is another reason I love training at Uber as I get that extra support.”

Simon always walks in the gym prepared to smash goals and with a positive attitude towards training and motivating others.

Simons recommendation

“I would recommend Uber Shape because it is an excellent place to come and get started with your training from the foundation up. They (Coby and Carol) are in it for the longevity and overall health. Whether they have been training for a while or new, it does cater for both. It is such awesome value for what you get.

Simon is now working toward a goal of further fat reduction, and strength of his core to see ab definition. We can’t wait to see him succeed even more.

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Freemans Farm Tour + Part 2 Mini Nutrition Master Class

Freemans Farm Tour + Part 2 Mini Nutrition Master Class

Get your green thumb on and hang out with us at Freeman’s Organic Farm (Currumbin Valley). On Sunday the 18th of November we are taking the Uber Shape community to join the farm tour. It is a personalised tour run by David, the owner and farmer himself, and it will be both educational and scenic as you learn about the importance of high-quality spray free and organic produce. Kids are free and they can pick their own seasonal vegetables to have a taste test. Tour starts at 10:15 am, and the cost is $15 per adult. CLICK HERE to book and pay; we know you will love it. 

Freemans Farm Tour + Part 2 Mini Nutrition Master Class

Check out one of our recent Circuit/HIIT sessions targeting plenty of core and stability exercises, to keep you strong and fighting fit, so you can keep up with the kids. WATCH HERE

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Carol, our leading trainer and macronutrient specialist, is back for her second Mini Nutrition Master Class next Tuesday 6th at 9:45 am and Saturday 10th at 7:45 am of November. 
Jump into our HIIT sweat session then Carol will be talking all things about mastering food prep, the importance of doing it, meal timing and how much you should be eating, all in 30 Minutes. 
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Mini Nutrition Master Class & Welcome Jodie

Mini Nutrition Master Class & Welcome Jodie

21st October Blog

A big welcome to our new Coach Jodie Cumner to the Uber Shape team. Jodie brings a world of knowledge and experience about running to Uber Shape. She has a love and passion for running, with her most recent event in New York coming up, running a full marathon, half marathon and a 5km all in 8 days. Jodie will lead our run club every Wednesday morning at 5:30 am, which will suit all levels of running.

Mini Nutrition Master Class & Welcome Jodie
A quick reminder that before anyone starts working out, warming up is the key to prepare your body for the workout ahead to prevent injury. Warming up is the most overlooked part of an exercise and the most essential for looking after your body long term.
Before you start working out the first step is move lightly, whether that be a walk or jog on the treadmill, bike or slow skip – now the blood has started moving through your tissues making the muscles more mobile. Next step is to actively stretch the muscle group that will be worked through repetitive movement; this will increase oxygen and nutrients to your muscles, preparing them for the load of the workout which will prevent things like pulls and tears.
Check out my 3 Pre-Workout Movements to add before you next session. Click Here
Coming up this week Carol will be running a Mini Nutrition Master Class, Tuesday 9:15am and Saturday 7:15am.
First, come and sweat it out it in our 30 minute HIIT session, then we will grab a mat and stretch out while we have a chat about calories, exercise and mindset. The session in total will be about an hour long, Carol will be sharing a small portion of her world of knowledge of Nutrition. Don’t forget to book in on the app, if your not a member just book the class as a casual visit on the app so you don’t miss out.
Look forward to seeing you there.
Regards Coby & the Uber Shape Team
P.S Remember to stay hydrated as this weather heats up.
3 Pre-workout Movements

3 Pre-workout Movements

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Warming up the body is more important as we get older. In order to train properly you must move freely through your back, core & hips; then you are able to move with comfort. Before your next workout bump these 3 movements into your pre-workout warm up. If you suffer from lower back pain these may also help relieve tension and pain.

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Banana Cake 2 870x1160 - Low Cal Banana Bread

Low Cal Banana Bread

This Banana Bread is the best you’ll ever have and the bonus is that it is super clean. Made with coconut flour and sweetened with only bananas and maple or honey on top, it will leave you feeling light and satisfied.

Ingredients

250g large bananas
60g coconut flour
1 tbs cinnamon
1 pinch salt
4 eggs
40g or 3 tbs coconut oil
1 tsp vanilla extract
1 tsp baking soda
Splash of ACV
1 tbs maple syrup & sultanas or 2 slices of banana (for the topping)

Recipe

All you do:
Set oven to 180 degrees.
Mix flour, cinnamon, salt & baking soda in a bowl. In a separate dish mix the eggs, banana, coconut oil & ACV. Then combine all ingredients together and stir with a fork.
Bake for 40 mins until golden brown.
Top with sultanas, walnuts, sliced banana or coconut flakes.

We hope you will enjoy this banana bread on weekends with your family and friends.

See the recipe Live on Instagram Highlights. Check Out @ubershape_nutrition

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Part 2: What next after my 12-week challenge

What to do after a 12-week challenge? Don’t fall off the wagon and go back to old habits. Over the years as a coach, I’ve been able to observe what habits work best after a 12-week challenge to continue to build better health. Here I will show what habit works best for clients because long-term successful clients are doing these. I can personally witness this as I see them in real life during the week, smashing their goals and doing life well. 

The key to new changes hanging around long term is continuing to make everything you have learnt apart of your lifestyle. Everyone is different and has unique situations. Some wake up and take the dog for a walk, some wake up and get three kids ready for the school drop off, others wake up at 5 am in the morning and work a 12 hour day. These can be your excuses, or you can work around them.

Fight For Your Training Times.

Firstly PLAN when you’re going to fit in your training, this is essential. There are going to be times of sickness where you are better off to sleep in and recover. Other than that you have to fight to stick to your routine. Get to bed early and wake up, get that workout done or walk the dog, have a surf or run down the park. Once you get the movement done for the day, you will not only feel better but you will have mentally ticked that box off in your head leaving you feeling accomplished. Fight for your time to put your health first.

Focus On Mobility

Mobility & Stretching is normally last on the list of priorities, or you only do this when you’re injured. Keeping flexible keeps you injury free and able to train long term. If you don’t stay mobile, it is going to stop you somewhere down the track. You’re going to get lower back pain or may bust your knees if you don’t’ keep flexible through your hamstrings. One day inflexibility is going to stop you, and you could be out of training. A person might decide that you are going to start running, but their body is tight leaving them with a pulled calve muscle. They may begin squatting in the gym, and your back isn’t ready for it so you get a sore back. Even having a surf, doing 3-4 stretches, so your body is warm to keep you injury free. Mobility will allow you to continue training long term and will prevent roadblocks down the track.

Learn How To Cook

This one is my personal favourite. We have gone through phases of fast and easy meal preps that come in packets. Now we are coming back to cooking our own flavoursome meals, still very fast but with a lot more nutrition and a lot less of what we used to have in the past. It is essential that we learn how to cook good food. Long term it is crucial that you know how to choose good food, cook it up correctly and provide your bodies with the fuel it needs. Correct foods will give you the energy to train hard tomorrow in the gym or recover well. Experiment with new foods. Jump over to Uber Shape Nutrition, we have lots of good food ideas on Instagram and Facebook. Naturally, you can’t buy good food that ticks all the boxes.

Sleep

Sleep is vital for recovering and keeping our stress hormones down, while also getting the most for the whole day. Some people are in a stage of life with small children that may vary your sleep; this is just a part of your life periodically. If you can control your sleep, it’s crucial that you do. Turn off social media or the tv earlier to calm the brain down. Getting the 6-8 hours that you need is essential to longevity. Some of us can run off less sleep, and some need more, that determines our individual make up of our bodies. Get the sleep you know your body requires and wake up the next day fresh. Proper rest and sleep will give you a stable recovery, so then you can feel good and train hard tomorrow.

If you are about to come off a 12-week challenge or about to start a challenge, it is important to remember the above four main points for integrating back into your life. Keep firm with your new habits and hold on tight to the new lifestyle you want to lead.

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Do 12 week challenges work?

Do 12-week challenges work? They all start out the same. The first 2-3 weeks you see amazing results nutritional changes and higher training loads with results that kick butt. Once the halfway mark is hit, the body starts to adapt to the new eating and training changes, and then you start to plateau. The results begin to slow, which is very normal.

For the highly organised and motivated person (10% of us) yes, absolutely a 12-week challenge works. The halfway, slow down period -this is just a new challenge. This personality will make it work and see excellent results.

However, for the other 90% of us that feel good based on their results, disappointment kicks in. Results start to slow causing motivation also to decrease. Training can drop off, secret snacks creep in and results start turning backwards. Before the person knows it, the 3-6 weeks of hard work and amazing life changes have gone and so have the results. Sometimes we then try and get back on track by jumping back to the original plan of the first two weeks. Sadly this usually ends up in a second failed attempt, before realising that they are worse off then when the challenge began.

So what is the answer to getting good results? It is important to pick wisely as the stats show that 95% of people that lose weight, eventually regain it. If you are in the 10% and you know if you are, start on a challenge, get the results you are after and are capable of maintaining. However, for the other 90% which is most people, the best way is the ‘Habit base approach’.

Habit base approach

The Habit base approach is by far my favourite as a trainer with 12 years experience. When a client starts with this approach, it is always a win. They know their boundaries and are creating a new lifestyle, by selecting a new healthy habit to put into their lives every fortnightly check-in.

The key to making a habit base approach work is by keeping it simple. Choose a habit you would like to change the most. Mine, for example, at the moment is drinking water to keep me hydrated before my big race in 5 weeks time.

I leave a note on my kitchen bench with water written on it. Every time I have a glass of water, I give myself a mark. This is a rewarding moment, as everytime I get a tick, it’s like I’m giving myself a compliment that I have done what I wanted to do. At the end of the day, I can see all the marks and feel like I have accomplished my goal. It takes at least 14 days to create a habit, so nail the first then select a new one to start.

What’s your healthy habit?

What is the first habit you could change to improve your health & lifestyle? Sleep, so maybe a goal of going to bed at 9 pm? Eat breakfast every day? Drink a glass of water first thing in the morning?

Don’t change everything at once, trust yourself and trust the process. Choose one thing and apply it for two weeks. Do it correctly, succeed and move onto the next habit or you will set yourself up for failure. The habit base approach isn’t a quick fix; it is a lifestyle change. A quick fix for most usually ends up in a more extended fail period, with add-ons. However, when you look back in a year, it will be a sweet moment.

So what is the best option for you?

You could be in the 10%, so let’s get you started on a challenge to integrate you into a healthier lifestyle.

If you do fall into the 90%, where you know a lifestyle change will work better or you have failed at challenges, then the habit base approach is for you. You might have 30 habits that you want to change over a year period (being realistic) and don’t know where to start. We want to help you. Come and see me, or one of our coaches, and we will help you select a habit.

Bullet 870x643 - Low-Carb Smoothie Snack

Low-Carb Smoothie Snack

A Low Carb Smoothie snack is a great way to enjoy an easy tasty snack. We use this simple smoothie/bowl as an afternoon snack or as a dessert. Try experimenting with different recipes until you find the ones you really like and enjoy often. As you become more confident you can start adding new fruits and greens for a variety of flavours and nutrients. This Low-Carb Smoothie Bowl ticks all the right boxes in flavour and we trust that you love it as much as we do! 

Ingredients:

1 scoop of WPI protein or Vegan Protein
1/2 cup of Frozen Blueberries
3/4 cup Almond Milk
1/2 cup Spinach Leaves
1/4 of Fresh or frozen Avocado
Sprinkle shredded coconut & 1 tsp Cacao Nibs

Recipe:

Combine the frozen berries, almond milk, spinach leaves, and avocado in a high-speed blender and puree until smooth, about 20 seconds. Pour into a small bowl.

Serves 2-3.

Fat loss tip

When eaten in moderation, good fats are so beneficial for many reasons.  From cardiovascular to powerful antioxidants and heart-healthy monounsaturated fatty acids; it is said that people who eat them frequently are more likely to be in good health. It is also beneficial for weight loss, as plant base good fats keep you feeling full for longer.

We hope you love our smoothie bowl.

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Yoghurt Bark

We are so excited for you to try Yoghurt Bark, an incredibly healthy snack. Yoghurt Bark is a mix of fruit and nuts frozen in yoghurt and is our new go-to snack. Also, try using it to wow your guests as a dessert – it is that good!

Ingredients:

1 cup Greek or Coconut Yoghurt
1 cup Frozen Mix Berries
2 tbsp Honey
2 tbsp Seeds (pumpkin seeds or pepitas we use)
1 tbsp Nuts (almonds and walnuts are best)
2 tbsp Cacao Nibs

Recipe:

Mix frozen berries and Greek yoghurt into a bowl with honey. Spread onto a tray and add seeds, nuts, cacao nibs and more berries. Freeze overnight or for 2-3 hours. Remove and break into pieces. Place in a container with a lid to store in the freezer for a week, (if they last- the pieces are that good).

We hope you enjoy this simple and delicious recipe!

In Fitness and Health xx

Low Carb Protein Pancakes - Low Carb Protein Pancakes

Low Carb Protein Pancakes

Low Carb Protein Pancakes are a great healthy swap from your classic recipe. Try this new simple you can make in 5 minutes.  Hope you find these as yum as we do.

Ingredients:
One whole egg
One egg white
Half a banana
Dash of almond milk
One scoop of vegan chocolate protein (Trilogy Nutrition is our recommended brand for taste & quality)
Raspberries (frozen or fresh)
Desiccated coconut
1-2 tbsp Honey for topping

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Recipe:
Whiz the eggs, almond milk, banana and protein powder in a highspeed blender. Pour the mixture over the frying pan on medium heat. When you see small bubbles flip the pancake and remove from pan after 10-20 seconds (otherwise they won’t be too soft.)
Enjoy with shaved coconut, raspberries and honey, if you want that something sweet.

If you like this recipe you may also like our post-workout pancakes