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Ellis Elite Fitness provides health, fitness, strength, and conditioning coaching for the general an

12/10/2021

Variety is the spice of life, it's also a key component of continued progress in the gym. Even if you've found a workout routine that you love and is helping you get closer to your goals, it's only a matter of time before your body plateaus on it, progress stagnates, and eventually regresses.

When you start a new workout routine, it provides new stimuli that your body has to adapt to, once your body has made all the adaptations it can to that workout, it will plateau and needs new stimuli to continue to make progress. The trick is trying to time correctly when your body is plateauing and making the change before this happens.

Changing your workout after 4 to 6 repetitions is the general rule to keep your body from plateauing. This means changing everything, most if not all of your exercises, repetition ranges, sets, rest periods, lifting tempos. If you're rotating through a couple of different workouts each week, your probably changing things up every 3 to 4 weeks.

If you've been making changes to your workouts every 3 to 4 weeks while still training for the same goal, it may be time to switch up the focus of your training a bit. If you've been doing a lot of fat loss training with higher reps and shorter rest periods, it may be time to switch to training for strength for awhile, especially if you've been doing the fat loss training for 12 to 16 weeks or more. This doesn't mean that you'll no longer lose body fat while training for strength, on the contrary! The new stimulus of training with heavier weights and longer rest periods will likely spur more progress towards your fat loss goals.

Don't get stuck in a rut doing the same thing over and over, change is good and will help you make progress for years to come!

EllisEliteFit.com

trainer

21/09/2021

Water!!!! The unsung hero of fat loss.

No matter the goal, water is the first nutritional component I will start with in anyone's program, because if you're not drinking enough any sort of real result is going to be hard to come by. Quit worrying about your macros or what diet you're going to try next until you've taken care of your water intake first.

Water helps with everything, and I mean EVERYTHING. Dehydration will affect energy levels, strength levels, flexibility, digestion, stress, fat burning, muscle repair, cognitive function, and the list goes on and on and on. I can't stress enough how important water is to your overall health.

And if you're thinking you drink enough, well... you may be, but it's more likely you drink less than you think. I carry around a water bottle everywhere I go and generally drink quite a bit, but will sometimes find myself half way through a day without having had any water. Coffee? Check! Water? 😬

How much water should you be having? I base it on a person's bodyweight, 33-35 ml / kg of bodyweight (or 15-16 ml / lb of bodyweight).

For example, I weigh 93 kg, so 93 kg x 35 ml = 3,255 ml or 3.25 L would be my goal water intake for the day.

You manage what you monitor. Now you know how much water you should be drinking every day,but you're going to need a way to track it. I like to use a little trick that I got from using rubber bands. It's simple and the visual of rubber bands on your wrist serves as a reminder to drink your water.

Pick a water bottle to use for the day (or everyday), determine how many times you need to finish it to hit your daily goal. Take that number of rubber bands and throw them on your wrist at the beginning of the day, every time you finish a bottle, take a rubber band off your wrist and slide it onto the bottle, do this throughout the day until you've finally hit your goal.

To make it easier to consistently hit your goal, I recommend starting early. First thing in the morning get in at least 500 ml (17 ounces), then be sure to follow it up with some coffee!!

EllisEliteFit.com

26/08/2021

Life is full of stress. We are bombarded by it constantly, and it can take quite the toll on your life when it starts to build up. Slowly affecting your mood, energy levels, sleep, and focus. One of my favorite ways to cope with stress and keep a positive mindset is journaling, something I learned from Charles Poliquin. He loved it for lowering stress, improving sleep, and improving productivity.

I like to keep things short and simple, makes it easier to become a daily habit, so I write just 3 things (well 9 really), here they are:

3 Things I'm Grateful For - It's far too easy to think of all of the things we don't have, being bombarded with it in advertisements and social media, leaving us unhappy and wanting more. To combat this it helps to recognize all of the things you do have in life that are amazing. It could be your health, a roof over your head, family, sunny days, awesome friends, making that sale, coffee, etc.. Consistently recognizing all of the things in life to be grateful for, big and small, helps to create a positive mindset and decrease stress. This is a great thing to do in the evening if you have trouble sleeping due to stress.

3 Things I'm Looking Forward To - This one just feels like it's fun every time, a reminder of how awesome life really is and even the little things you can look forward to. Whether it's date night, a movie release, dinner with friends, coffee with a coworker, or an upcoming vacation, the list just goes on and on and on. This is one that may not be best to write before bed though, as you don't want to get too excited about something while trying to wind down.

The 3 Most Important Things I Need To Do The Next Day - What are the three things that will have the greatest impact on my life and goals. Keeping the list short will force you to prioritize, keeping you from getting distracted by less important things. If you're one of those whom lie in bed awake at night, listing things they need to do the next day, give this one a try.

Journaling is awesome, try it for a week and see how you feel!

EllisEliteFit.com

22/07/2021

I promised you more meal prep tips, so here you go!

Start simple. I do like to cook "fancier" dishes, but the majority of my meals are pretty simple, as it's faster and easier. I take a protein, a carb, a veggie (or two), and some fat and throw it all together. Keep in mind that simple doesn't have to mean bland or tasteless...

Use spices and herbs. Spices, herbs, oils, and garlic can add a lot of flavor to a dish and turn bland into KAPOW! When I cook up my chicken it's usually a few pounds at a time, but I don't want to feel like I'm eating the same chicken over and over, so I'll use 2, 3, or even 4 different spice rubs or marinades before cooking them.

Use various cooking methods. As you're prepping more and more meals for the week, you're going to want to keep your time in the kitchen low. To do this I'll use a variety of cooking methods all at the same time. I'll have something in the pressure cooker, food on the stove, and food in the oven. If you have a grill or slow cooker, you can use those as well.

Use your hand to determine portion sizes. Your and my bodies are not calculators, which is why I don't count calories and never weigh my food. I prep my meals using approximate portion sizes based on my hand size. If I get hungry, I eat more, if I'm full before I'm finished, I stop and save the rest for later.

Buy pre-cut veggies. Save yourself some time and let someone else chop your veggies, especially if you're not handy with a chef's knife.

Have patience. It will take time and practice to get good at your food prep and to make it a habit. Totally worth it though!!!

EllisEliteFit.com

trainer

15/07/2021

Adjusting your nutrition to reach your goals, whether it be to lose weight, gain muscle, or improve health, can be hard. Your going to need some sort of game plan if you want to be successful.

Why prep?

While it's not necessary to meal prep to meet your goals, I think it makes things much much easier and saves time and stress in the process. Spending a few hours once or twice a week prepping meals could mean your not having to cook every night, giving you more time with your friends and family. It's also nice to not have the stress of what or where should I eat and you're going to be far less susceptible to temptation. Life is stressful enough as is, no need for my food choices to add to it.

Start small. Don't start with a full week's worth of meals if you've never done it before. It takes a bit of time to learn to be efficient in the kitchen and you don't want to bite off more than you can chew. I recommend starting with a week's worth of breakfast or lunch, whichever seems to be the most inconsistent meal for you. Pick two different lunch or breakfast options and get to work (one option is doable, but you're likely to get pretty bored by the end of the week).

Purchase food storage containers. It's easiest if you have numerous containers just big enough to hold a single meal. I prefer to use glass so I'm not heating my food in plastic. I also like to have and insulated bag to throw meals in for the day, often bringing more meals than I think I'll need as a just-in-case.

Double your recipes. One of the simplest things you can do is to just cook more of what you're already cooking, provided it's healthy and fits your goals. I will do this with almost everything and will often freeze half of it for later, especially if it's a soup, chili, or something similar.

Couldn't fit all of the tips I wrote on one post, so there's more to come!

EllisEliteFit.com

trainer

14/07/2021

That face says it all! Got my boy in for a leg workout yesterday, LOTS of split squats!! This was set 2 I believe, he was really loving life at set 7!!

Putting in the work , because hard work pays!! 💪

Would have got some video of it as well, but I was too busy recovering between sets.
EllisEliteFit.com

trainer

24/06/2021

Janet working on increasing her chin-ups. Another great workout in the books, will be up to 6 chin-ups in no time!!!

17/06/2021

is back and putting in work!💪This fork is all smiles when she's not super focused mid set cruising an upper body workout!🔥 Great to have you back!!

23/04/2021

Powell Raises, because shoulder health is important.

Normally I stand behind to spot to ensure nobody falls off the bench.

Ok, it was me, I fell of the bench. 🤦‍♂️🤷‍♂️

Let me now if you've ever done a Powell Raise or if this is your first time seeing it!

EllisEliteFit.com

trainer

07/04/2021

Step-Up Series 3 of 3: Training Tips

Lower Yourself By Breaking At the Knee

Step-ups are a knee dominant exercise, with the majority of the movement coming at the knee, not the hip as you will often see. You want to begin lowering yourself by pushing the knee forward first, keeping the upper body completely upright and the weight distributed throughout your whole foot.

Increase The Height of the Box First

Start with a small box and to progress the exercise by increasing the height of the box as high as the ankle mobility will allow.

Train With Higher Reps

Due to the short range of motion and low time under tension for each rep, you're going to need to train with more reps in each set relative to the other exercises in your workout. I may do sets of as many as 30 reps for this exercise, but most of the time it's somewhere between 12 and 20.

Focus On Improving Ankle Mobility

Ankle mobility is a huge limiting factor for most people's deep knee bends and will certainly be a limiting factor for increasing the height of the step as you won't be able to drive your knee over your toes and it push your weight back, causing the upper body to fall forward.

Change The Weight Implement

A simple way to change up this exercise is to change the weight implement or where you hold the weight implement. You can use dumbbells, a barbell, a medicine ball, kettlebells, whatever. You can also change where you hold them, at your side, on your back, in front of your shoulders, or overhead.\

Prioritize Technique

While you can certainly get a good burn with step-ups, they aren't the best exercise for hypertrophy (muscle building) and are best used for correcting imbalances and improving squat patterns. This means the focus shouldn't be on just blasting the muscles, but completing every rep with perfect form.

EllisEliteFit.com

trainer

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Monday	07:00 - 18:00
Tuesday	07:00 - 18:00
Wednesday	07:00 - 18:00
Thursday	07:00 - 18:00
Friday	07:00 - 16:00

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+15037032497

Website

http://www.elliselitefit.com/

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