Do you know your erg numbers? Understanding your pacing on the Ski Erg, Row Erg, and Bike Erg can help you measure fitness, pace workouts more effectively, and track long-term progress. Learn how UPC Club’s White-to-Black standards can help you identify your current conditioning level and develop the ability to perform across different intensities.

Most people use travel as an excuse to eat poorly, feel sluggish, and spend days trying to “get back on track.” But after experimenting with a completely zero calorie flight on a recent Italy trip, I actually felt lighter, sharper, and ready to train almost immediately after landing. Could strategic fasting during travel help you feel better too?

Once a month at Unique Performance Coaching, we challenge members to complete a ruck walk. Discover why walking with 5kg, 10kg or 15kg builds real-world strength, resilience, and long-term fitness, without unnecessary stress on the body.

A simple, high-intensity conditioning test using one machine, row, ski, or bike. Short on time but big on impact, perfect as a finisher or a standalone conditioning session.

The right footwear can make a big difference to how you move, lift, and feel during training. This guide breaks down the main footwear options for functional fitness and helps you choose what’s right for you.

Tempo training controls the speed of each repetition, helping you move with better control, improve technique, and build strength safely. This guide explains what tempo means and why it matters.

At Unique Performance Coaching, our goal is to help people move better so they can feel better now and in the future. These six fundamental movement patterns form the foundation of our training approach and everyday health.