Elite Fitness Ladies

🔆MONDAY MOTIVATION 🔆

With any new job, project, or workout routine comes that first rush of excitement of learning something new and seeing huge progress in yourself. But the excitement fades as progress slows, its inevitable.

Just like your job, if you consistently show up each day to do your work, you’ll receive your pay-cheque. If you just stop showing up to work, I bet that pay-cheque will stop as well. Just like exercise, once you stop ‘showing up’ to workout, your progress is going to stop and probably regress.

So the first key point is consistency. This is what will keep the momentum of your fitness journey moving forward and not stalling out.

But we need a second part to this, and that is ‘challenging’. If you push yourself a little bit more each time, you will continue to progress in your fitness journey. Even if the progress is so small it seems to have stalled, it is there, and it is happening.
Just like at your job, when you continue to learn new skills and take on challenging projects to grow your career, you get promoted; you progress. So use that exact same strategy with your fitness, consistency challenge yourself and progress will never stop.

💪🏼Do you need help to start your own fitness journey ? 📨 DM us to make an appointment with one of our expert coaches today or ☎️ call us on 02-448-9090

😴😴 There are the obvious reasons why sleep deprivation could prevent weight loss.


1️⃣You're less likely to hit the gym if you're tired

2️⃣Late nights often lead to more eating and poor food choices.


❗️ But there’s actually a biological reason too

3️⃣Less sleep leaves you physically hungrier. This is because of two hormones: ghrelin and leptin. Ghrelin signals hunger, and leptin stops it.


👉🏻 Studies show that when you’re sleep deprived, you produce more ghrelin and less leptin. And when this happens, your body can’t properly use insulin. Excess insulin = extra fat storage.⠀

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🤓 Need proof? Countless studies have shown the correlation between obesity and a lack of sleep. For example, a study out of Harvard shows that women who slept 5 hours or less per night had a 15 percent higher risk of becoming obese than the test subjects who slept 7 hours a night

🕞 How many hours are you sleeping at night?⠀

💪🏻 Ladies, your progress and results do not ONLY depend on your training in the gym/at home

⭐️ Other factors you should try to optimise to keep progressing and seeing health and fitness results are:
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🥗 ᴡʜᴀᴛ ʏᴏᴜ ᴇᴀᴛ. Focus on lean proteins, healthy fats , carbs (around workouts) and loads of vegetables. Limit processed foods, creams and sauces and sugary drinks which have limited nutritional value.
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💧 ʜʏᴅʀᴀᴛɪᴏɴ: Ensure that you are drinking enough fluids (especially in the hotter months of the year and even when you do not feel thirsty). A good general guide is to aim for between 2-3 liters per day. All the processes in our body needs water to function optimally
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💤 ʀᴇᴄᴏᴠᴇʀʏ: Not recovering properly (from training and daily stressors) is just as harmful as over training. By sleeping enough - you will put your body in the most optimal position to see results
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🚶‍♀️ ᴀᴄᴛɪᴠɪᴛʏ ʟᴇᴠᴇʟꜱ: Being active OUTSIDE the gym (meaning increasing your overall movement not including exercise) will help you burn more calories during the day and keep your fitness levels up
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❓Which one of these points can you improve on

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😁 Happy Friday Ladies
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🤗 Just checking in on how you’re doing so far with your goals for 2022. We’re now more than half way through February… can you believe it? Crazy!

💪🏻 If you’re struggling, it’s definitely NOT too late to course-correct (even if you abandoned your goals weeks ago)
 .
🤫 There’s a huge open secret we all know to be true about achieving goals, making lifestyle changes, and setting new healthy habits
 .
❗️And yet when we map out our goals at the start of the year, we forget it exists
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🔆 Here it is: there WILL be obstacles
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👉🏻 It’s not a matter of “if” something will get in your way – it’s a question of WHEN. It happens to EVERYONE
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😩 And when it happens, it can make you question your discipline, or even if it’s possible for you to achieve the goal at all
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😢 You might even feel like quitting
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❕Most people do
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👏🏻 BUT instead … what if you gave yourself a HUGE pat on the back for pushing yourself out of your comfort zone or trying something new and challenging?!
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Then, you:
● Pinpointed exactly WHAT didn’t work,
● Why it didn’t work, and ...
● What could make it EASIER, and then
● Adjusted your plan to get back on track?
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🧩 It’s like putting together a jigsaw puzzle
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🧐 Sometimes you can’t see where a piece fits, but if you rotate it and look at it from a different angle, boom! You can see how all the pieces work together to form the complete picture
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🔅Your goals – and the actions you take to reach them – work the exact same way
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💪🏻 It can take some creativity and a fresh perspective to find solutions to the problems that crop up
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😊 We know this because we’ve helped lots of ladies to overcome their barriers and continue on their journey

❗️If you’ve fallen off course and don’t want another year to pass you by without achieving your goals send us a DM today and book a consultation with one of our coaches
 .
😘 Have a lovely weekend









#2022

👉🏻One of the most common questions we get asked by clients at the beginning of their fat loss journey is:

❓ “𝘊𝘰𝘢𝘤𝘩 𝘤𝘢𝘯 𝘐 𝘩𝘢𝘷𝘦 𝘢 𝘤𝘩𝘦𝘢𝘵 𝘮𝘦𝘢𝘭 𝘢𝘵 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬𝘦𝘯𝘥?”

🍔 We understand it’s only natural to feel like you deserve a treat after completing a hard week of training and tracking your calories- for some people it helps them reset mentally.

👉🏻 For the majority of people on a fat loss journey 𝗮𝗻 𝗼𝗰𝗰𝗮𝘀𝗶𝗼𝗻𝗮𝗹 “cheat meal” here and there shouldn’t have too much of a negative effect. 𝗧𝗵𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺 𝗼𝗰𝗰𝘂𝗿𝘀 𝘄𝗵𝗲𝗻 𝗽𝗲𝗼𝗽𝗹𝗲 𝗴𝗼 𝗼𝘃𝗲𝗿𝗯𝗼𝗮𝗿𝗱 𝗮𝗻𝗱 𝗵𝗮𝘃𝗲 𝗮𝗻 “𝗼𝗽𝗲𝗻 𝗱𝗮𝘆” 𝗼𝗿 𝘁𝗵𝗮𝘁 𝗰𝗵𝗲𝗮𝘁 𝗺𝗲𝗮𝗹 𝘁𝘂𝗿𝗻𝘀 𝗶𝗻𝘁𝗼 𝗮 𝗳𝘂𝗹𝗹 𝘄𝗲𝗲𝗸𝗲𝗻𝗱 𝗼𝗳 𝗯𝗶𝗻𝗴𝗶𝗻𝗴.

❗️If you have been following a calorie controlled diet from Mon-Fri, have been very active on those days too 𝗶𝘁 𝗶𝘀 𝘀𝘁𝗶𝗹𝗹 𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘂𝗻𝗱𝗼 𝗮𝗹𝗹 𝗼𝗳 𝘆𝗼𝘂𝗿 𝘄𝗲𝗲𝗸’𝘀 𝗵𝗮𝗿𝗱 𝘄𝗼𝗿𝗸 𝗯𝘆 𝗰𝗼𝗻𝘀𝘂𝗺𝗶𝗻𝗴 𝗲𝘅𝗰𝗲𝘀𝘀 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗮𝘁 𝘁𝗵𝗲 𝘄𝗲𝗲𝗸𝗲𝗻𝗱 and this is actually why most people struggle to see progress- their weekend eating habits are out of control!

🔆 There is also the notion that cheat meals may help to speed up your metabolism but this is only actually beneficial if you have been following a strict calorie controlled diet for a very long time

✅ Based on the above our advice would be: try to stick to your recommended calorie intake even on the weekends (especially if you are just starting your journey). There are lots of healthy alternatives that you can find nowadays if you are craving something in particular. Keep your focus for as long as you can and when you reach your goal then you can look at ways to incorporate more flexible dieting patterns into your nutrition plan without derailing your progress

💪🏻 PUSH UP PROGRESSIONS

😊 The push up is a calisthenics exercise that engages the pectoral muscles, triceps, anterior deltoids as well as the abdominal muscles

Full push ups can be tricky to master and most people struggle to perfect them. Through practice, progression and persistence you can become stronger at this exercise:

Level 1; STANDING INCLINE PUSH UP- a standing push up would probably be a good starting level for people who really struggle with this exercise. There is less stress on the joints in this position and it significantly reduces the amount of weight you are pushing. This variation can be performed on a stable surface such as a box or a wall

Level 2; KNEELING HAND RELEASE PUSH UP- after level 1 has been achieved the next step could be a kneeling hand release push up. This drill is great for developing depth within the movement and encourages people to track their elbows backwards instead of outwards. The eccentric (down phase) is slow and controlled and the dead stop at the bottom ensures that posture is correct before assuming the concentric (up phase)

Level 3; KNEELING PUSH UP- once depth and elbow position has been established the next step would be to progress to a kneeling push up. This time the movement is continuous and there is no disengagement at the bottom of the exercise

Level 4: DEPTH PUSH UP- For an extra challenge after the kneeling push up has been mastered try adding a platform that allows you to go deeper in the movement. This exercise is only beneficial if you take advantage of the depth and get below parallel

Level 5; FULL PUSH UP- When the kneeling variations becomes manageable try moving up to the full push up. Again your focus should be depth and control during the exercise

ELITE LADIES TIP: On each variation ensure your core is fully engaged, keep your shoulder blades retracted and do not allow your hips and lumbar spine to sag- this can create unwanted pressure in your lower back. You can also change the position of your grip to target different muscle groups

❓How long should you rest between sets?

😊 Whatever your goal, tracking your rest periods can help make your training more effective:

💥 GOAL: POWER - Explosive exercises that require fast movements also require long rest periods. That’s because these exercises use a ton of energy all at once and also require a lot of skill. You don’t want to be doing highly coordinated movements like jumps or power cleans when you’re exhausted, as the risk of injury increases exponentially. Exercises include: sprints under 6 seconds, box jumps, power cleans
REST: 2-3 minutes

🏋🏼‍♀️GOAL: STRENGTH - Similar to power exercises, heavy strength training also burns a ton of energy quickly. You need to let the phosphocreatine system recover so you have the fuel to push through heavy sets without failing. Exercises include: squats, deadlifts (1-5 reps per sets) REST: 2-3 minutes

💪🏼GOAL: HYPERTROPHY - If your goal is “toned” muscles, rest less between sets. By tapping into the glycolytic system, your muscles fill up with lactate, which burns like crazy but sends your body the right signals to trigger muscle growth. If the “pump” goes away completely between sets, you’re resting too long! Exercises include: lunges, bicep curls (8-12 reps per set) REST: 60-90 seconds

🏃🏼‍♀️ GOAL: ENDURANCE - If you want unbreakable endurance, rest as little as possible. If you’re doing light strength training, keep the rest to 60 seconds or less. And if you’re performing aerobic exercise like running or biking, try to keep moving! Choose a pace that lets you keep going for an extended period. Exercises include: jogging, biking, light strength training (15+ reps per set) REST: 0-60 seconds

⚖️ GOAL: FAT LOSS - To shed the pounds, you need to work hard and keep rest periods short. You want incomplete recovery so you ramp up your metabolism and expend more calories. As a general rule, don’t rest any longer than the length of your set. E.G. If you did a set of kettlebell swings for 30 seconds, don’t rest longer than 30 seconds before starting again. Exercises include: spinning, burpees, kettlebell swings REST: 10-30 seconds

🔆Next time you train, take your watch and track your rest time

💭 Mindset is everything when it comes to achieving our goals and targets

❗️Often we underestimate how much our body can actually endure and we can be hindered by our thoughts

✅This being said, it's important to put measures in place in an attempt to become more positive and strive towards our goals

🤗Here are a few tips that we believe can help in changing your mindset

🔆Have a clear vision of what you want to achieve

🔆Put a plan in place to ensure that you will keep moving forwards

🔆Keep reinforcing your motivation, find ways to keep yourself interested and on track

❓Do you have any tips of your own that help you to keep a strong mindset and positive attitude

💪🏼Share with us in the comments below

❓How many steps should we aim for each day?

🚶‍♀️Our daily step intake is considered to be an important factor for health. If we regularly fail to meet the recommended guidelines it could have a negative impact on our health. The magic number that has circulated the health and fitness industry for years is 10,000, but why this number?

10,000 steps is equivalent to approximately 5 miles which is the proposed amount of daily exercise required to reduce health conditions such as high blood pressure and heart disease

Daily step count also contributes towards your weekly intake of exercise and the current CDC (Centers for Disease Control and Prevention) physical activity guidelines state that adults should aim to complete 150 minutes of moderate intensity exercise per week

Do you know how many steps on average you take daily?

Try to track your steps and measure your activity level against this chart:

-INACTIVE; LESS THAN 5,000 PER DAY
-SOMEWHAT ACTIVE; RANGES FROM 7,500-9,999 PER DAY
-VERY ACTIVE; MORE THAN 12,500 PER DAY

The amount of daily steps you want to aim for is dependent upon your goal. If your goal is;

-HEALTH IMPROVEMENT; aim to build up to reach between 7,500-10,000 steps per day
-WEIGHT LOSS; combined with a good nutrition plan, aim to build your steps up to reach around 10,000+ steps per day
-IMPROVE FITNESS; aim to increase your current steps by 250-500 each day

Source; Healthline

⭐️ ELITE LADIES TIPS FOR INCREASING YOUR DAILY STEPS;

-Plan to do some extra walking, this could be at a time that’s convenient for you such as before work, during your lunch break or after work
-Park your car further away from your target destination and walk -Take the stairs at work/at the mall instead of the lift

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💪🏼WEDNESDAY WISDOM

😳 We are now more than half way through January!

❓Are you managing to stick to your New Year's resolutions when it comes to your health and fitness journey

👉🏼 Below are a few tips to help you stay on track and to ᴋᴇᴇᴘ ɢᴏɪɴɢ with your goals:

🔆 ꜱᴇᴛ ʀᴇᴀʟɪꜱᴛɪᴄ ꜱʜᴏʀᴛ ᴛᴇʀᴍ ɢᴏᴀʟꜱ; Give yourself something to focus on whether it’s fitness related or fat loss related such as: being able to do 3 pull ups or losing 2 KG of fat. Be realistic with your time frame and commit yourself fully to achieving that goal

🔆 ᴛʀᴀᴄᴋ ʏᴏᴜʀ ᴘʀᴏɢʀᴇꜱꜱ; It’s easy to become disheartened if you feel like you are not making progress but unless you actually track and measure how will you ever know if you are making progress. Try to reassess at regular intervals maybe bi-weekly to assess whether your training and nutrition is on track

🔆 ᴄʀᴇᴀᴛᴇ ᴀ ᴍᴏᴛɪᴠᴀᴛɪɴɢ ʀᴇɢɪᴍᴇ; When it comes to exercise there are so many types you can choose from, to keep yourself interested try to include an activity that you like. You can also use music to help encourage and motivate you further

🔆 ᴄᴇʟᴇʙʀᴀᴛᴇ ᴡʜᴀᴛ ʏᴏᴜʀ ʙᴏᴅʏ ᴄᴀɴ ᴅᴏ- There are lots of different reasons why a person stops exercise or doesn’t continue with their regime but sometimes we need to remember that being able to exercise is a blessing and we should be able to celebrate what our bodies are capable of doing. Leading a healthy lifestyle will enable us to have a better quality of life and can help to minimize the risk of future illness and diseases associated with being inactive.

✅Remember ladies, 𝗖𝗢𝗡𝗦𝗜𝗦𝗧𝗘𝗡𝗖𝗬 is key; Stay focused, stick with the plan and trust the process

❓ 𝘋𝘰 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘭𝘰𝘴𝘵 𝘰𝘳 𝘤𝘰𝘯𝘧𝘶𝘴𝘦𝘥 𝘸𝘩𝘦𝘯 𝘪𝘵 𝘤𝘰𝘮𝘦𝘴 𝘵𝘰 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦 𝘰𝘳 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯


🤗 𝙒𝙝𝙮 𝙣𝙤𝙩 𝙗𝙤𝙤𝙠 𝙖 𝙁𝙍𝙀𝙀 15 𝙢𝙞𝙣𝙪𝙩𝙚 𝙘𝙤𝙣𝙨𝙪𝙡𝙩𝙖𝙩𝙞𝙤𝙣 𝙬𝙞𝙩𝙝 𝙤𝙣𝙚 𝙤𝙛 𝙤𝙪𝙧 𝙛𝙚𝙢𝙖𝙡𝙚 𝙘𝙤𝙖𝙘𝙝𝙚𝙨?

✅ Send us a DM for more information 🤗