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The importance of fats

23-05-2018

(Pic taken from Flora Pro Activ)

'Toolow fat?'

‘Idon’t eat the yellow bit of the egg, no good for you that’

‘Nuts?Do you have any idea how many calories are in those?’

‘Inever cook with olive oil, way too much fat’

Guiltyof saying the above? Are we guilty of actually damaging our health when tryingto do the opposite? Many of us have heard that fat is important to our bodiesbut how many of us actually listen?

Todaywe’re going to make it clear as to why fats are important and how they canbenefit your overall health. Let’s talk about the different types of fat andwhat they do for your health

Saturated fat

Saturated fats are often given a bad name. Yes too much of them can prove detrimental to your health, just like anything else and reinforces the saying 'too much of anything is bad'. Saturated fats are found in dairy, meat, cakes and biscuits. Eaten in the right amounts, saturated fats can help the following:

  • · Stronger bones
  • · Improved liver health
  • · Healthy lungs
  • · Healthy brain
  • · Proper nerve signaling
  • · Strong immune system

Unsaturated Fat

Both monounsaturatedand polyunsaturated fats don’t appear to raise LDL, which is known as badcholesterol. The fact that people refer to all fats as bad gives them the badname they don’t deserve. They are essential to your health as they help keepthe body warm, store energy and keep your hair and skin healthy.

Trans Fats

There aretwo types of trans fats found in the foods we eat; naturally occurring andartificial trans fats. Naturally occurring fats are derived from animalproducts such and milk and meats whilst artificial trans fats are created throughprocessing hydrogen and liquid vegetable oils together. Unlike unsaturatedfats, trans fats tend to raise LDL and actually lower the good cholesterol (HDL)in our bodies, as well as increasing your chances of developing heart disease,diabetes and stroke!

Amongst proteinand carbs, its true that fats hold the most amount of calories weighing in at 9calories per gram as apposed to 4 calories per gram of protein or acarbohydrate.

Of course, toomuch of anything is bad for us and in the next article we’ll talk about burningfat and give you guys some tips on the best ways of doing so…


Top meal prep tips!

02-05-2018

Men's Health

In recent years meal prep has become a huge thing in the fitness world and is almost becoming the norm amongst all of us.

Not only does it save us time cooking meals during the week, but it saves us alot of unnecessary calories too!

Here's our list of some essentials to help you save time as well as keeping you in shape and avoiding those bad foods:

This lean mean grilling machine does exactly what it says on the tin (or grill for that matter). Offered in different sizes that don't necessarily break the bank, offers a double sided grill allowing you to cook your meats/fish in bulk. 
This speaks for itself. Like rice? Want it perfect everytime? Want to cook great amounts in bulk? Here's your answer!
Whats so flexible about a blender? Its whats inside that counts! There are endless smoothie recipes for any time of the day. Whether you fancy a fruit blast or a post workout shake, you're bound to find a smoothie that suits your taste buds. Simply blend your chosen ingredients, empty into a bottle and take it away. 
Great for storing your meals for the week Please note they might take up alot of room in the fridge!
*quick recipe idea*
  1. Wrap chicken breasts in the cooking sheets and place in your george foreman grill. 5 chicken breasts will take approximately 20 mins.
  2. Rice of your choice from rice cooker 
  3. Frozen veg/salad of your choice
  4. Throw each breast in a separate container with rice and frozen veg/salad
  5. Store in fridge overnight
  6. Heat up in the microwave for approximately 3 mins on your lunch break the next day and enjoy!
A quick, easy and healthy lunch idea you can try tomorrow.
If you liked the above ideas and recipe, don't forget to share it with your friends!


Our top tips on how to drink more water

24-04-2018

It is believed that a typical adult body is made up of somewhere between 50-65% of water.

Not drinking enough can not only have you feeling drained in the short run, but can have detrimental effects to your long term health too.

Here are some of the benefits staying well hydrated can provide:

  1. Boost energy and performance
  2. Help maintain brain function
  3. Reduce the risk of kidney stones
  4. Improves skin 
  5. Strengthen the immune system
  6. Weight loss through increase in metabolic rate

What are the chances that point number 6 stuck out to you the most? It most certainly sticks out to us as staying in shape can sometimes prove to be tricky...unless you know the nutritional secrets we aim to give you bit by bit.

So how does drinking enough water help us lose weight?

Keeping our bodies hydrated means our bodies will be more able to function at its maximum. As the water does its magic inside us, our metabolism is fired up by up to 30%. To put this into perspective, consider an average adult who requires 2000 calories to maintain their bodyweight. This means the same adult can burn 600 calories simply by quenching their body's thirst! 600 calories?! I know! It's hard to believe right...

With that said, many of us find it difficult to drink enough water and often see it is a chore. Especially when its recommended the average person should drink 2 litres a day. But hang on, we're all different shapes and sizes so this can't be true we hear you say...you're exactly right!

If you consider yourself active, then please don't be afraid to drink more! We need to replenish what we have used and strenuous activity calls for more TLC than those who do not look after their health.

Time for a change?

Here's our top tips on how to drink more water:
  1. Add flavour with fruit to your bottle
  2. Invest in a filter
  3. Eat water rich foods such as cucumber, zucchini and watermelon
  4. Set a reminder!

If you like our easy tips, don't forget to share with a friend!

Changes to our timetable!

23-04-2018

Come and get involved with our updated timetable!

We will still be bringing you the best classes ran by the best teachers with some new additions to the schedule. The question is are you tough enough?

Kids

We hold classes for all ages including young children for whom we provide a fun and interactive environment for. We like to encourage a simple motto for our little ones and that is 'hard work pays off'. We love to see the youth of today staying active and invite them to use as much energy as possible with our structured classes. Such classes are designed to help kids learn about the technique and discipline involved in boxing and kickboxing.

Ladies

Ladies ladies ladies! Don't think we forgot about you as we hold ladies only classes to help you shape and sculpt the body you've always wanted. We will push you to your limits ensuring you get the results you're after. In a comfortable environment, such ladies only classes are truly hard to find!

Adults

How does Boxing, Kickboxing, K1 Kickboxing and MMA sound? Like a great selection? Good answer because we don't call ourselves a fight school for just any old reason. Just like with all our classes, if you want to get into shape and learn a thing or two, or even intend to compete, the Unique Gym has it covered. We welcome all levels from beginners to advanced and do not push anyone into competing as we feel this is a personal choice. We love to promote such sport and if you enjoy the classes AND get the body you want, then we've done our job.

View our amended timetable here.

Whats for breakfast?

18-04-2018

One of the most debated topics is what makes a good breakfast. 

We often hear people say 'Oh I don't eat breakfast', 'There's no need to eat so early on in the day' or 'I feel to bloated WHEN I eat breakfast'.

The funny thing is we may even hear people say 'breakfast is the most important meal of the day' and 'I never skip breakfast'.

Whats even funnier and frustrating is that the mixture of people we hear making such comments may all be in shape! Feel confused? Feel like there's too much contradicting information?

Here's the crack. ALL ABOVE METHODS CAN WORK.

The secret is finding out what works best for you through trial and error. We are all different shapes and sizes and live different lifestyles. If you try one way and find yourself getting in shape and more importantly feeling better inside, then who's to say you're doing it wrong?

After all, thats what make us 'unique' eh.

With that said, allow us to provide an idea for breakfast that can give you the spark back.

*Disclaimer*

ONLY TRY THIS OUT. IF YOU LIKE IT GREAT, IF YOU DOESNT SUIT YOUR GOALS AND FIND ITS NOT FOR YOU, PLEASE DONT DISCOURAGE SOMEONE ELSE WHO TRIES THIS RECIPE AND FINDS IT GREAT

So what is it?

Overnight Oats

Not only can you tailor these recipes to your own taste, but you may find it saves you alot of time faffing about in the morning. Give it a go and let us know if you like it.

Keep it unique ;)