My wife is a full time school teacher, a gym goer, runner, gardener and cat lover. Today we are going to talk about Nikki’s 12-month transformation.
My results had ALL to do with the new habits, systems and routines I followed each day. I have found a balance that lets me enjoy my own journey, I am fitter, stronger and happier. I am turning 30 next year and I am in the best shape I have ever been! I am in Uber Shape, some say 😉
Small habits every day make a huge difference, these don’t often show results instantly, in fact, you barely notice at all. Over time you see a huge difference. Most people give up before they see results, focus on your habits and succeeding daily at these and results happen without you be fixated on it. THESE are the habits that in the long run have a greater impact.
The Three Main Changes which helped transform her inside & out:
- How she got healthier by getting a stronger immune system
- Dropping 5kgs which she struggled with over the last 6 years
- Making sustainable lifestyle habits- she is all about food and flavoursome recipes- healthy eating doesn’t have to be boring.
My immune system would often let me down. Super frustrating and something I knew I needed to improve. I usually got sick by getting the cold- mainly run down- every school term. My hayfever would also really play up especially in the change of seasons.
Adding ginger to my green juice every day, fermented products once per day, leafy greens (chard, English spinach- which are packed with Vit C and lots of fibre,) as long as you are drinking adequates amount of water each day it is extremely good for your gut health. I always drink from a water bottle during the week so I know how much water I consume daily. I haven’t had to take a Telfast in over a year, nor been in bed with the cold and this is life-changing! I am able to keep up with my work schedule, training plan and give my best!
What are your go-to supplements which you take daily?
Every night I take magnesium – 4 capsules. It puts me to sleep – I even take it away on holiday with me. (Gaba Magnesium is my favourite)
I add 1tsp of Vit C powder to a cup of water. It is on the bench and obvious so I see it, making it super easy to do. (Bioceuticals Ultra Potent-C 500g Powder I use)
I’m not taking it regularly but I have Zinc ready and Immune Defence to start popping straight away when I feel like I am getting the sniffles or a sore throat. I’ll also have a tbsp of honey too. (I use the Zinc Synergy- Trilogy Nutrition and Immune Defence- Ethical Nutrients Brand)
Garlic Cloves – I use in most of my cooking: soups, curries, slow cooker mixes, etc..
Miso Bone Broth– fantastic to the immune system! (My favourite is the one from Flanneries- “Best of the Bone Real Bone Broth Concentrate”)
I know for Nikki she really does practice what she preaches. So what does a typical morning look like for you before work?
I wake up and have a green juice straight away, often the ingredients are cut up ready to go. Throw it in the Nutri-bullet and I have it. Afterwards, I sit down with an English Breakfast tea with almond milk (or drink it as I am getting ready to exercise).
Everyone is different but I definitely need something in my stomach before I start training. (If I am going on a run/ I’ll often only have half the green juice and the rest when I come back)
I enjoy exercising in the morning as it prepares me for the day ahead and by 7 am I have already done something which makes me feel good.
I don’t know if it is an adrenaline rush or whether it’s the endorphins but I just feel so good that I have accomplished something before 7 am. It such a great day starter!
I do train in the afternoon – it just depends on my schedule, but my preferred time is in the morning.
So dropping 5 kilo’s which you’ve struggled with over the last 6 years has been a huge game-changer! Can you explain what you did?
#1 I Altered my diet-
I was eating more food than I was burning. When eating out, a good example is one of my local cafes do a healthy bowl: sautéed greens, nuts, seeds, 1 egg, 1/2 avocado, sweet potato and halloumi which you would think that opting for a healthy meal would be right, however, some of these meals are so high in calories that it is best not to have them. An Acai bowl is another example; healthy -but can be over 1500 calories for the bowl, so for a shorty like me, this is way too much. Not saying I don’t eat big meals but I am now mindful of my activity levels and what I choose to eat that day. I also wasn’t eating near enough vegetables. Tip: to add more veggies in your day, cut up celery, capsicum and carrot sticks on a Sunday so they are ready for the week for you to snack on with almond butter or avocado dip or a home-made Hummus Dip.
Here are three days of what I eat:
An activity day- example 1.
Wake up: Energizer juice with Black tea (Nature’s Cuppa Organic) with almond milk (Nutty Bruce).
Gym or Run
Post Training/ Breakfast: Smoothie Bowl- Plant Protein (Salted Caramel Plant Alone), water, unstabilised oats, handful spinach, 3/4 cup frozen rasberries + a coffee. I have 1/2 shot Almond Latte.
Snack: Carrots with avo dip or nut butter.
Lunch: Stir-fry veggies (Tepanyaki style), fresh salad, + slow cooker beans/lentils/legumes mix, 1 tbsp sauerkraut and a sprinkle of Nutritional Yeast.
Dinner: Rice cakes, Sardines, veggie soup.
Dessert: Frozen banana with cacao nibs.
An activity day- example 2.
Wake up: Energizer juice and a Black tea (Nature’s Cuppa Organic) with almond milk (Nutty Bruce).
Gym or Run
Post Training/ Breakfast: 1 piece of Super Seeded Paleo Toast, 2 eggs, 2 egg whites, semi-dried or fresh tomato, fresh spinach and 1tbsp sauerkraut + I have 1/2 shot Almond Latte.
Snack: Chia Pudding + blueberries or home-made Banana Bread (from the 90 Day Uber Shape Nutrition Plan Guide)
Lunch: Veggie Curry with white potato or basmati rice.
Dinner: Steam veggies, BBQ mushrooms, chickpeas, black beans or salmon.
Dessert: Chai Tea with paw paw fruit.
A rest day-
Wake up: Energizer juice and a Black tea (Nature’s Cuppa Organic) with almond milk (Nutty Bruce).
Brekky- Protein Pancakes (from the Uber Shape 90 Day Nutrition Plan Guide), frozen rasberries/fresh paw paw + I have 1/2 shot Almond Latte.
Lunch- Lentil/Veggie burger patties/tofu/or steak with a gigantic colourful salad; lettuce, avocado, tomatoes, carrots, capsicum, gherkins or green olives.
Snack- carrots + celery with black bean dip or beetroot dip.
Dinner- Pumpkin soup, and BBQ or steamed fibrous veggies- (broccolini, capsicums, onion, zucchini)
Dessert- 85% Dark Lindt Choc 2 squares with a Chai Tea or yoghurt with fresh passionfruit.
These are just example days, I have a lot more meals, but again a small example :))
#2 My Training Has Changed:
I am fortunate enough to have been weight training for many years so I have a strong foundation of strength training, which has made it a lot easier to enjoy outdoor activities like running and cycling. For example: in POGO’s “Pain Free’ Doesn’t Mean Easy” Podcast; he speaks about strength training helping with minimising injuries, improves your bone health and running performance.
For me I like to have a plan, goals and accountability. At the moment my balance is 3 strength training sessions a week, lower body, upper body and an Energize Class. Also; 3 runs a week- intervals with the Uber Shape Run Squad, long run and a short run. It is important to make it fun/ social but ultimately it comes down to you scheduling it into your week and making the exercise happen. I use an excel spreadsheet; write down my training and my cycle so I can keep track of how I am feeling and will re-shuffle my training around if I need more rest etc.
One other simple thing I’ve learnt is that daily steps really do count. It’s very common to sit down and do less than 5000 steps a day. To get up around 10 000 steps per day is a must! Makes a huge difference and adds an extra 20mins of exercise to your day. A Garmin Watch is great for this.
What are your top 3 lifestyle habits? Stress? How do we handle stress and fear?
Getting sleep is a stress squasher! 7-8 hours a night for me, this looks different for everyone as to what is going on in your world at the time.
#3 Changed My Mindset:
The language I spoke over myself was important. An easy example is: I want to be strong, I want to get better at running, I wish I was leaner. This meant nothing. Instead, I started saying; I am strong, I am a runner, I am consistent, I am a leader. Tell yourself the person who you want to be.
Have a positive outlook on life. Be consistent and show up every single day is way more important than being perfect. Some days are great, some exercise sessions are great and you can lift really well, some runs have great views others are a fight. Nothing is perfect in all of that, and I learnt things about myself I didn’t know.
Ask yourself what habits can you change?
If you feel stuck don’t assume that you lack self-control or will power you just need to adjust a few things along the way in your journey, be consistent and you will achieve 🙂
Health is never an end goal- myself and Coby are always changing and looking for ways to improve our health and nutrition through research and trial and error- just like other parts of life, how to teach children, how to run a business, learning never ends, we all are on a journey to better ourselves.
I hope you can pull a few things out of this to help you on your health journey. Allow praise, gratitude, and laughter to replace life-limiting comparisons and watch yourself blossom!! Follow my Instagram nikkivan_ I am more than happy to be friends and help in anyway I can 🙂
Shoes are very important, just like the tyres on your car, they keep you safe, on the road and with maximum grip and stability. Don’t skip putting time into choosing the best shoe for weight training, running and walking. Check out our latest video.
Program for beginners looking to run their first 0-5KM, Let’s get you moving.
|Weeks Out:||Run 1||Run 2||Optional Run 3|
|11||30min= 5min WU brisk walk, 1min jog 1 min walk x 10, 5min brisk walk||30min= 5min WU brisk walk, 1min jog 1 min walk x 10, 5min brisk walk||20min= 5 brisk walk, 1min run/ 1min walk x5 (10min), 5min brisk walk|
|10||30 min= 5min brisk walk, 2min jog/ 2min walk x 5, 5 min brisk walk||30 min= 5min brisk walk, 2min jog/ 2min walk x 5, 5 min brisk walk||22 min= 5min brisk walk, 2min jog/ 2min walk x 3, 5 min brisk walk|
|9||30min= 5min brisk walk, 3min jog/ 2min walk x 5||30min= 5min brisk walk, 3min jog/ 2min walk x 4, 5min brisk walk||25min= 5min brisk walk, 3min jog/ 2min walk x 3, 5min brisk walk|
|8||30min= 5min walk, 10 min jog x 2||30min= 2min walk/ 3min jog x 6||30min= 5min walk, 10 min jog x 2|
|7||30 min= 15min jog, 5 min walk, 10 min jog||30 min= 1min walk/ 4min jog x 6||30 min= 1min walk/ 4min jog x 6|
|6||30= 5min Brisk walk, 20 min jog, 5min brisk walk||30= 5min Brisk walk, 15 min jog, 5min brisk walk||30= 5min Brisk walk, 15 min jog, 5min brisk walk|
|5||30 min= 3 min brisk walk, 25min jog, 2 min brisk walk||30 min= 3 min brisk walk, 20min jog, 2 min brisk walk||30 min= 3 min brisk walk, 25min jog, 2 min brisk walk|
|4||Jog 30 minutes||30min= 5 min brisk walk, jog 25 min||30min= 5min brisk walk, Jog 20 minutes, 5min brisk walk|
|3||Jog 35 minutes||Jog 30 minutes||Jog 25|
Need Help? Chat with me today and I can walk/run you through the program 🙂
Let’s debunk one of the theories around stretching passively after training. Does it benefit the body?
Firstly, when is the best time to stretch? Let’s look into the two different types of movements. We have “mobility/mobilisation & activation” then we have “stretching”. These are two separate and completely different activities
Mobilisation/activation is taking your muscles for a specific range of motion pre-workout so you can get the most out of your workout. Think of it as stoking the fire to get oxygen into the area so that the fire will burn better. It is the same concept with the muscle groups. We want to pump the blood in all the right areas to release the fascia around the muscle while also warming up the muscle group, and so it can be fired up and ready to power up.
Stretching is holding a muscle at it’s greatest length for a set amount of time and then releasing it. The purpose is to extend the muscle by applying more tension through a stretched position to lengthen the muscles further. A stretch hold is best practice for this one.
Secondly, you may ask yourself which one is beneficial for me? “I just want to come and train” or “I just want to drop body fat” or “I just want to gain muscle, so I’m not worried about being flexible.”
The better you move, the stronger you can become, and the more muscle activation you can get, leading to better results long-term. This will add longevity to your training life, plus you get the of benefit being able to do a variety of exercises to keep your training fun and engaging.
Decreasing how tight and locked up your body is will lower the chance of injury through everyday life or in the gym. The better you move the less chance you have hurting yourself. Or if you do get a niggle or minor injury, your recovery rate will be much faster; hence this is a big reason to warm up properly.
At Uber Shape Burleigh Heads, we always add mobility at the start of our group classes, why? We want to get the muscles moving and a full range of motion ready to lift, ready to push, run and move.
Why don’t we (generally) stretch after training, specifically after lifting heavy weights? If you’ve done mobilisation at the start of our sessions, either through foam rolling, ball releases, active stretching with us before the class plus a proper warm-up, then you’ve taken your muscles for a full range of motion. You don’t need to stretch after training as you’ve already done the stretching.
The best time to add stretching in would be around 3 hours + after training. A good habit to start is to stretch before bed or in the evening. Why? After exercise, your muscles are stretched then contracted to the maximum amount for that session. The training has already damaged your muscles with small fibre tears; at this point, we don’t want to add any extra tears to that muscle group. Instead, follow your post-training recovery by putting in adequate amounts of water and the correct nutrition after your training. Do you need advice on this? Don’t hesitate to email us back at [email protected]
In summary, what should you do to get the best out of your workout?
#1 Foam Roller (anytime, before the start of the session is great)
#2 Mobilisation and Activation Movements (before training- we look after this for you)
#3 Post-Training – water and correct nutrition
#3 Stretching, 3+ hours or before bed
HOT TIP – add a tennis ball or foam roller next to your bed or beside the tv, and create a habit to stretch and relax every night. You wont be as sore the following day if you do:)
Check out our 15 Minute Stretch & Release with Coach Kylie.
Are you struggling for snacks this week? Opening the fridge looking in? We often have to keep ourself in check otherwise our habits can have a negative effect.
Consuming high-calorie foods because of boredom or not having a proper meal because we did not plan or make one can lead to no results, slower results or frustration. Instead make yourself a filling meal that will have your energy and fullness sustained throughout the whole day.
Check out our useful tips to curb cravings. Choose foods which will satisfy your hunger, fuel you, nourish your body, boost your health, lower inflammation and make you feel good throughout your day. These options below are all easy, you can have them ready in minutes, option to take away for later in the day or have straight away.
#1 Fill me up – Breakfast blast.
From our 90 Day Plan our Breakfast Blast is our most popular smoothie leaving you feeling full for longer. The blast is also a great meal replacement for the busy days on the go.
1 to 1.5 cup(s) unsweetened nut milk
1 cup blueberries
1 scoop of protein powder.
#2 Warm me up – Bone broth
Buy some great jar options from Brio, or Flannerys, then simply add with 1 litre of warm water. Bone broth contains many minerals for building strong muscles and will boost your gut health.
#3 Distractea – Tea, Ginger, Riobois, black tea you pic your favourite
Tea has been a great source of health for 100’s of years. I’m a big fan of lemon ginger and Riobois tea; often this is what I’m drinking before the early morning classes.
#4 Super Fruits & Greens from Trilogy Nutrition
This high-quality product has been leaving our shelf for years. We personally know and trust the guys at Trilogy who have put this amazing product together. As well as helping to curb and satisfy your cravings PLUS giving your body the nutrients it needs; “The Superfruits and Greens Blend” supplies your body with the minerals and vitamins it needs giving you a boost of energy for the day! It also helps with enhancing digestion, improving metabolism, energy, detoxification, immunity, repair, recovery and revitalization.
#5 Energizer – is the Green Boost Me Juice
1/2 cucumber/celery or leafy greens
1 cube ginger
1/2 lemon- squeezed
3/4 cup water
Lastest QLD Update for gyms.
Stage 2 Commences 12PM Monday
Queensland Government has updated “Phase 2” by bringing it forward to the June 1st 12:00pm- that being Tomorrow. Gatherings of 20 are now permitted in weddings, pools*, public spaces, parks, outdoor gyms, Libraries*, hiking, places of worship*, non-contact indoor & outdoor sports*, personal training, playground equipment, museums*, art galleries* and historic sites*, gyms * health clubs and yoga studios.
What does it mean for Uber Shape?
Phase 2 JUNE 1st 12:00pm
We will be commencing indoor activity following a COVID-19 Safety plan as advised by Fitness Australia. From 12:00pm tomorrow all classes and personal training will resume as normal.
Members: Please see Uber Shape FitFam Members Facebook group for updates.
“I’m not a member but interested to learn more;” click here to get your free 7 day trial and book your first class.
Never trained before? Click Here to get in touch and kick start your post Covid-19 gym activity with us.
What does it mean for Sport & Recreation?
Phase 1: “Community centres, outdoor gyms, playgrounds and skate parks allow up to 10 people.”
What does it mean for Uber Shape?
Get ready to get outdoors and sweat together as the local government has opened parks and recreation areas for groups of up to 10 people. Strict hygiene must be followed and along with social distancing. We are OPEN OUTDOORS as of Saturday the 15 of May.
We will update all members inside our private group for the location and upcoming times and availability.
Members will have priority to all sessions, but if you would like to jump on the waiting list you can download our app here and select 7 day trial.
Overall this is great news and we cant wait to see everyone.
Here at Uber Shape, a local gym in Burleigh Heads on the Gold Coast, our mission is to Keep the GC Families moving during this time and help them stay active and connected with others.
There are many things we can’t control, but we CAN control our physical and mental health through movement & exercise.
Uber Shape Coaches are volunteering their own time to the Gold Coast by giving 2 LIVE & FREE workouts each day.
The better we each feel; the more we can help send good vibes to our family and friends. In isolation, we don’t want people to feel isolated. This initiative, #keepthegcmoving, is where we can reach as many people outside of our community and connect them.
Duration: 20 Minutes!! LIVE & FREE
When: Everyday @ 12:00 PM & 6:30 PM
Where: Live On Uber Shape Facebook
Who: Uber Shape Coaches Coby, Kylie, Corey & Karissa. We also may pair with our family members who will be sharing with us also.
The Coaches will all be sharing workouts that they love, and will also on occasion, be sharing the screen with their families. I’ll be training with my wife Nikki; Coach Kylie be training with her kids, Corey & his Mum and Karrisa with her family. Plus many other guest appearances! We have lots of good workouts coming up that can be suited to any ability.
Internally; our Uber Shape clients, both Adult and FitKIDS, have switched to an online virtual training system. Through Zoom, the groups workout together with the leading Coach, sharing screens in a classroom environment with personal advice. Communication is the most important between the coach and the other members to have a sense of community and well being. This has been a huge success and we are very proud of our new movement.
0-5KM is a basic plan, it’s perfect for preparing yourself for your first 5K race, or maybe first 5 km race in a long time. A plan like this will suit people that have never run before, that don’t naturally love running or even fear running but have always wanted to do a run.
The plan includes some walking breaks, and I will also share with you the right shoes to wear and when to put it in our gym training schedule. All I need is your commitment two times per week for around 20-30minutes. If that’s good for you, then keep reading.
Before we start any running at all, we want to make sure you’ve got the right pair of shoes. Running in the wrong pair of runners is about as damaging as lifting weights with poor technique. You don’t want to go for a run with a pair of shoes that aren’t made for running or run in a pair of shoes that are ten years old. Both scenarios could leave you injured and down the track stop you from running. Feeling of discomfort while running due to poor fitness/ability and or feeling pain due to injury are very two different things.
Where to buy a good pair of shoes and what brands? There are some great shoes on the market. However, it is essential to get a pair that is for your level, beginner shoes, and where you are running in them or how you are using them makes a huge difference. At the gym, we advise to wear Nike Metcons because they are great for lifting weights, but that’s a terrible running shoe. Using gym shoes for running is like putting low profile wheels on your car then driving on the beach, they are both wheels but they are not made to support the same amount of load.
Best shoes for running are; Nike zoom and Hoka one. The Hoka shoe is one of the most popular. They are worth the investment to look after your joints while you run. Head to The Running Shop in James street Burleigh. They know running, and they know their shoes.
Let’s talk about discomfort. When we first start anything new, there is always slight discomfort. Discomfort when exercising is entirely normal and expected. With running, when you push slightly outside your comfort zone, you may feel a little breathlessness, feeling muscles burning through your legs and mentally fatigued. That is discomfort, and that is going to make you stronger and faster, and this is an excellent place to be.
Injury or potential niggles while running is a different ball game. If you are experiencing pain through your knees, ankles or calves, then it’s probably a good sign that you need to stop and back off. You may need to release or strengthen the muscle group being sore or even the opposing muscle group. You know your body better than anyone else. Don’t push through pain that has a negative effect because it won’t get better, so you must pull back and consult with a coach. Then slowly rebuild once the issue has been repaired. In most cases, stretching, strength training, massage and also nutritionally fueling your body can improve your body.
Now let’s look into a training schedule.
Firstly your running days should be 2-3 days apart as a beginner.
Running on a Wednesday and Saturday for our current gym timetable is perfect. Then it will suit your lower body training days and upper body.
Monday – Lower Strength
Tuesday – Arms & Abs
Thursday -Upper Strength
Sample Running Plan for 0-5KM
Run for one minute, walk for one minute and repeat that 10×20 minute
Run for three minutes, walk for three minutes repeat four times
Run for 5 minutes, walk two minutes repeat three times
Run for 8 minutes, walk two minutes repeat three times
Run for 12 minutes walk two minutes repeat twice then run for five minutes to finish off
Run for 15 minutes walk for one minute repeat twice
Leading up to a 5K race you can do a couple of small runs (10 minutes)
Lock in your 2x runs per week to complete this for the next 6 weeks.
Remember this is for all levels, make sure you have lots of fun even better grab a buddy or even your kids.
Next Event: GC Running Festival
Join in the fun at the GC running festival coming up which we are leading the way for. This is the most popular run for our gym so far with 55 members racing in their first race, for their fastest time or just with their buddies. Sign up under Uber Shape and join our team, we would love to have you involved! Team Name : Ubershape