Welcome to UCLM

A Higher Degree of Health & Wellness

    Protein Shakes: the Why and the What…

    In order to get the most out of your workout here at the Club, it's critical to think about recovery.  Whether your performance goals are fat loss, muscle gain, toning or all of the above, optimizing the Recovery period that follows your workout is as critical to achieving your goals as your workout. Nutrition is more than 50% of the battle and the key to your success.

    What Should I Look for in a Kids’ Swim Class?

    One of the most valuable gifts you can give your children is teaching them to swim.

    Swimming is not only fun and a great form of exercise, but it also offers your kids a critical survival skill. And a good children’s swimming lesson should incorporate all three elements: it should teach them how to be safe in the water, let them get some exercise, and have some fun.

    If you’re in the process of searching “kids swim lessons near me,” here are a few things you should consider when deciding on a class.

    Post-Workout Nutrition: How to Fuel Your Body After Exercise

    You put a lot of thought into the things you eat before your workout. After all, it’s important to give your body the right amount – and right type – of fuel before putting it to work.

    But how much consideration do you give the things you eat after your workout ends? The things you eat after you exercise are just as important as your pre-workout diet.

    That’s why we’ve put together this guide to post-workout nutrition. Read on to find out how you can refuel and recover after you exercise.

    Perfect Form for Common Strength Moves

    make sure you're doing it right before you do it repeatedly!

    We get it, you like the Group Exercise classes. Whether it's the energy of the crowd, the music, the inspiring instructor, the choreography, or all of the above, the group classes are your happy place when it comes to working out. We love them too! But, are you doing all the standard moves safely and efficiently?

    15 Easy Tips for Better Nutrition

    Here at the Club, we hear a lot of talk about diets, eating plans, eating apps (the gadget kind), meal planning, and all the other ways we humans have come up with to try to take control over our weight, or just our health. A lot of them are actually healthy and effective. The problem is that  when they are over (either the length of the diet or your interest in sticking with the plan), so are the benefits. So, for the rest of the time, consider these 15 quick and easy habits that can help you to eat smarter all the time!

    Full Body Exercises for Full Workouts in Less Time!

    MORE MUSCLES WORKED, LESS TIME

    How-to videos below!

    We've all been there, not enough time to do the workout we need. Let's face it, we don't all have time for "leg day" every week! Some days, we're lucky to even make it to the gym. So, how do you make the most of the time that you did manage to salvage for the gym?

    The Best Athletic Supporter ;)

    Or... Preparing and Supporting Your Young Athletes for Success in Sports and Life

    Adult athletes know that most of what you learn growing up in sports can be applied to life. As a parent, you can help to ensure that those lessons are learned. Here's 5 tips based on what I've seen from the parents of kids I train. I aim to reinforce all of these in my strength and conditioning training sessions!

    What's the Deal with Caffeine before Work-outs?

    Waking up for an early morning workout or waiting until after work to exercise can be equally exhausting.  Feeling sluggish going into a workout could limit the results of the session. Moderate caffeine intake is an easy way to boost energy and see more results from exercise.

    Does Fasting Help Burn Fat?

    FACT OR FICTION: EXERCISING IN A FASTED STATE BURNS FAT?


    There is a circulating theory that exercising in a fasted state (empty stomach) will cause the body to burn more fat than in a fed state (eating at least 3 hours before exercise).  This theory is very attractive to people wanting to lose weight, burn fat, and tone up.  However, multiple studies show this approach to be counterproductive to losing fat and building muscle.  In fact, most studies do not a find a difference in fat loss between fed and fasted state groups.

    What Should You Eat to Build Muscle?

    It's all about the macronutrients!

    Outside of the gym, it is your job to supplement your body with the right food! Hopefully you already know to cut down processed foods, decrease sweets, and increase fruits and vegetables. But, what should you eat to tone your muscles and decrease body fat?