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Elite Sports Essential Brazilian Jiu Jitsu BJJ Grip Trainer

Thu, 29 May 2025 14:22:34 GMT

Brazilian Jiu Jitsu BJJ Grip Trainer

DEVELOP EFFECTIVE GRIP POWER FOR GRAPPLING : Adding BJJ trainer grip & resistance band system to your regular solo BJJ training sessions will help you amplify grip strength exercises in less time.

Workout Sandbags

Wed, 19 Mar 2025 13:16:26 GMT

Next Level Training

Get Ready for the Next Level of Training!

Elite Sports Workout Sandbags are coming soon! Built for durability, versatility, and maximum performance, they’ll take your strength and endurance to new heights. Stay tuned—big things are on the way!

4 Tips For Changing Your Habits for Better Health

Sun, 28 May 2023 00:02:18 GMT

Understanding the Challenges of Changing Habits and the Power of Discipline

Changing habits can be a daunting task, and it's not uncommon to face resistance along the way. One of the reasons why changing habits is so hard lies in how our brains function. Our brains naturally seek familiarity and routine, perceiving new or uncomfortable habits as potential threats. However, by understanding the underlying mechanisms and harnessing the power of discipline, we can overcome these challenges and create lasting change.

1. Understand The Brain's Response to Change: Our brains are wired to resist change as a means of preserving energy and ensuring survival. The introduction of new or uncomfortable habits triggers the brain's fight-or-flight response, leading to feelings of discomfort and resistance. Understanding this natural response can help us navigate the initial hurdles of habit change.

2. Rewire the Brain: Habits are deeply ingrained neural pathways formed through repetition and reinforcement. Breaking old habits and creating new ones requires conscious effort and persistence. By engaging the prefrontal cortex, the decision-making center of the brain, we can override resistance and forge new neural pathways. Consistency, repetition, and positive reinforcement are key to rewiring the brain and making new habits stick.

3. Embrace Discomfort: Changing habits often involves stepping out of our comfort zones. Our brains seek comfort and avoid discomfort, making it challenging to embrace change. However, growth and personal development lie beyond our comfort zones. By cultivating discipline, we can face discomfort head-on, acknowledging it as an essential part of the growth process.

4. Become Disciplined: Discipline plays a vital role in habit change and personal growth. Here's how discipline can help:

Consistency : Discipline allows us to maintain consistent efforts towards our desired habits, reinforcing new behaviors and making them more automatic over time.

Overcoming Resistance : Discipline helps us push through obstacles, distractions, and setbacks, enabling us to stay focused and committed.

Building Resilience : Developing discipline cultivates a growth mindset, empowering us to bounce back from failures and view challenges as opportunities for learning and improvement.

Long-Term Goals : Discipline helps us prioritize our long-term goals, resisting short-term temptations that hinder progress.

Self-Mastery : Discipline fosters self-control and intentional decision-making, leading to personal growth and a greater sense of self.

While changing habits may be challenging, understanding the brain's response to change and harnessing the power of discipline can help us overcome obstacles and create lasting transformations. By embracing discomfort, rewiring the brain through consistency, and cultivating discipline, we can bridge the gap between our intentions and our actions, leading to personal fulfillment and positive growth.

Remember, changing habits takes time and effort, but with determination and discipline, you can achieve remarkable results in your journey of personal transformation.

The Power of Simplicity: Mastering Nutrition with Calorie Focus

Thu, 18 May 2023 14:30:21 GMT

In the world of nutrition, we often find ourselves overwhelmed by complex diets and conflicting advice. But what if I told you that the key to successful weight loss and a healthier lifestyle lies in simplicity? In this blog post, we'll explore the power of a simple yet effective approach to nutrition: focusing on calorie intake. Discover how this straightforward method can drive results, reduce stress, and make your fitness journey easier to follow.

Embracing the KISS Method: Keep It Simple, Stupid

The KISS method, an acronym for "Keep it simple, stupid," can be applied to various aspects of life, including nutrition. Simplifying your approach to healthy eating can lead to better outcomes and long-term success. By focusing on a fundamental element—calorie intake—you can gain control over your weight loss journey without overwhelming yourself with intricate details.

The Calorie Equation: Eat Less, Lose Weight

T o achieve weight loss, it boils down to a simple equation: consume fewer calories than your body needs in a day. By creating a calorie deficit, you prompt your body to burn stored fat for energy, leading to gradual and sustainable weight loss.

Building a Calorie-Focused Meal Plan

Crafting a calorie-focused meal plan doesn't have to be complicated. Build meals based on your desired calorie intake. By allocating calories to each meal and snacks, you can easily hit your daily calorie target while enjoying a variety of foods. Consistently following this approach allows for steady progress and noticeable fat loss

Download Sample Plan here

The Power of Consistency

Consistency is the key to achieving sustainable results. While it's easy to get caught up in obsessing over specific macro-nutrient ratios or protein intake, the truth is that calorie focus alone can deliver significant results. By keeping it simple and consistently adhering to your calorie intake, you'll see the progress you desire.

Nutrition doesn't have to be a complicated puzzle. By adopting a calorie-focused approach, you can simplify your journey to weight loss and overall well-being. Remember, keeping it simple and focusing on calories allows you to maintain control and achieve sustainable results without unnecessary stress. Start embracing the power of simplicity in your nutrition today and witness the positive changes it brings to your life.

The Right Approach to Dieting and Maintaining Weight Loss: A Sustainable Perspective

Tue, 16 May 2023 15:17:23 GMT

Introduction:

Are you wondering how long you should actually diet for effective weight loss? In this blog post, we'll explore the key considerations when embarking on a dieting journey and shed light on the importance of sustainable practices for long-term success. Many people fall into the trap of perpetual dieting without a clear plan, leading to weight regain over time. Let's delve into the optimal duration of a diet, the significance of a maintenance phase, and the essential habits for sustainable weight loss.

1. The Optimal Duration of a Diet: Striking the Right Balance

When it comes to dieting, there is no one-size-fits-all approach. However, considering the experiences of individuals who have achieved successful weight loss, a diet should ideally last between 6 to 9 weeks. In some cases, a more aggressive approach can extend the duration to 12 weeks. It is crucial to establish a definitive start and end point, allowing for focused efforts and realistic expectations.

2. Embracing the Maintenance Phase:Sustaining Your Achievements

The journey doesn't end with the completion of a diet. Instead, it transitions into a maintenance phase, which is equally vital for long-term success. Once you have reached your desired body composition and weight, it is crucial to maintain those results. A maintenance phase should last equal to or longer than a diet phase. It can be challenging to accept, especially for those seeking rapid weight loss, but there are two crucial points to bear in mind when the temptation to hurry arises. Firstly, by allowing yourself sufficient recovery during the maintenance phase, you enhance your ability to lose weight efficiently in your next dieting phase. Secondly, it is during the maintenance phase that you should ideally spend the majority of your time once you achieve your goal. Consider maintenance as not only a preparation for future successful diets but also as an opportunity to practice maintaining a balanced and contented weight!

3. The Pitfalls of Perpetual Dieting:Breaking the Cycle

Perpetual dieting can lead to undesirable consequences, including weight regain and frustration. Many individuals find themselves trapped in a cycle of constant dieting without clear guidelines or milestones. Remember, success does not soley depend on weight loss. It's important to adopt sustainable lifestyle changes for lasting results and start to reframe what success looks like...maintaining a balanced, healthy weight in the long term.

4. The Importance of Sustainable Habits: Long-Term Success Through Simple Changes

True and lasting weight loss is not just about following a specific plan or relying on short-term results. It requires sustainable lifestyle changes and a holistic approach. You can do hard things but you may have to do easy things first so start with easy habits, building a strong foundation for success. Seeking guidance from a coach who can objectively assess your lifestyle and suggest effective habits can be a valuable step towards achieving your goals.

Conclusion:

In conclusion, sustainable weight loss goes beyond short-term diets. Understanding the optimal duration of a diet, embracing a maintenance phase, and avoiding perpetual dieting are essential for long-term success. By prioritizing sustainable habits and making gradual changes, you can achieve lasting results. Remember, sustainable weight loss requires patience, commitment, and the willingness to prioritize your overall well-being.

Unleash Your Fitness Potential: What is Exercise Progression and Why is it Important for Ongoing Progress and Injury Prevention

Thu, 11 May 2023 14:34:39 GMT

Why you're working out but not seeing results may be attributed to Exercise Progression aka Progressive Overload

Exercise progression is a fundamental aspect of achieving continuous progress in your fitness journey while minimizing the risk of injuries. By gradually increasing the demands placed on your body, exercise progression challenges it to adapt and become stronger over time. In this blog post, we will explore the crucial reasons why exercise progression should be an integral part of your fitness routine.

1. Continual Adaptation : Our bodies possess an incredible ability to adapt. Through exercise progression, where we progressively increase the stress on our bodies, we prompt them to build strength, endurance, and flexibility to meet the rising demands. By consistently pushing our boundaries and enhancing the difficulty of our workouts, we stimulate our bodies to adapt and improve continuously.

2. Overcoming Plateaus : Plateaus can be frustrating, halting our fitness progress. However, exercise progression provides a solution by introducing new challenges and stimuli. It compels our bodies to step out of their comfort zones, breaking through plateaus and propelling our progress forward.

3. Injury Prevention: Proper exercise progression is crucial for injury prevention. It allows our bodies to gradually adjust to increased stress, reducing the risk of overuse injuries or straining muscles, tendons, or joints. By providing adequate time for adaptation, we can minimize setbacks and ensure a safer fitness journey.

4. Targeted Results : Exercise progression ensures that our workouts align with our specific goals. Whether our aim is to build strength, improve cardiovascular fitness, increase flexibility, or enhance athletic performance, a structured progression plan allows us to focus on the areas that matter most. It tailors our training to effectively achieve the desired outcomes.

5. Long-Term Sustainability: Sustainable progress is built upon a foundation of gradual and sensible exercise progression. Rushing into intense workouts without considering proper progression can lead to burnout, fatigue, and an increased risk of injuries. By implementing a gradual and progressive approach, we create a sustainable exercise routine that we can maintain for the long term, reaping continuous benefits.

Conclusion: Exercise progression is a vital component of ongoing progress, injury prevention, overcoming plateaus, and targeting specific fitness goals. By gradually increasing the demands on our bodies, we provide the necessary stimulus for continuous adaptation and improvement. Embracing the power of progression unlocks our fitness potential and propels our journey to new heights. Incorporate exercise progression into your routine and witness the transformative impact it can have on your fitness endeavors.of your post goes here.

Why not Join Our Online Program : Unlock your full fitness potential and overcome the challenges of exercise progression now.

Join our online program today and receive personalized guidance, structured programming, and ongoing support from our experienced coaches. Are you ready to stop spinning your wheels and follow a plan that works?

If you're struggling with exercise progression and need expert guidance tailored to your specific needs, Schedule a consultation with our knowledgeable coaches by sending us an email here . We'll assess your current fitness level, discuss your goals, and create a personalized plan to help you navigate the challenges of progression effectively.

Subscribe to Our Newsletter at the bottom and stay updated on the latest fitness tips, techniques, and insights by subscribing to our newsletter. Receive valuable resources, educational content, and exclusive offers straight to your inbox. Don't miss out on the opportunity to enhance your understanding of exercise progression and optimize your fitness journey.

THE TRUTH ABOUT TRACKING YOUR FOOD

Wed, 13 Mar 2019 14:51:40 GMT

Which is better…tracking food or following a more intuitive way of eating?

This is going to be completely different person to person, diet history, preference, nutrition knowledge, etc…, and based on what your goals are but

I’ve personally seen my weight creep up over the years following an intuitive way of eating. It wasn’t until I started tracking what I ate, beginning a couple years ago that I started to experience the kind of body composition changes I was seeking.

If you are trying to go into a fat loss phase, have no idea what you are currently eating, have no nutritional background knowledge, then tracking your the amounts you eat are going to be beneficial, not only for fat loss but also for KNOWLEDGE purposes! It’s important to understand how much food you consume and how different those foods are made up of so that you can make better decisions when you are choosing meals.

If you do have fat loss, performance, or gaining mass goals, then tracking macros is going to be extremely beneficial to you, more so than intuitive eating. Some people have success with an intuitive way of eating and some do not. Tracking macros for fat loss is going to be the most efficient way to make progress because things are consistent each day.

Once you have completed a fat loss phase and just want to maintain, it’s 100% okay to transition into an intuitive way of eating, and I would highly suggest experimenting with it. You can’t count macros forever plus it does give you a mental break if your fat loss phase was lengthy. I’ve personally found once I go into a maintenance phase that intuitive eating has been a lot easier.

In summary: tracking macros is a great tool and creates awareness on what is in food. You can’t properly “intuitively” eat without having that background knowledge of what is in food to begin with. If you find yourself living it up in a maintenance phase & happy with your body composition, but you’re having “macro fatigue” and not wanting to track.. just don’t track. Test out the waters! You really have to trust yourself with intuitive eating because you don’t have the safety net of macro goals, but it will get easier the longer you do it.

If you need a coach and finding the nutrition component of your program challenging, go check out our Meal Coaching to learn how we can help.

WHAT IS THE 75 MEDIUM CHALLENGE? RULES & FREE PRINTABLE TRACKER

Wed, 13 Mar 2019 14:50:46 GMT

If you’re looking for a healthier alternative to the Andy Friesella’s 75 Hard, you should try the 75 Medium Challenge! It’s not only effective, but it’s also more doable for busy people looking to look and feel their best!

WHAT IS THE 75 MEDIUM CHALLENGE?

The 75 Medium challenge is a lighter approach to Andy Frisella’s 75 Hard. 75 Medium focuses on creating better habits around exercise, healthy eating, and mindfulness.

There are 6 simple rules to follow each day for the 75 days which we will look at below.

75 MEDIUM RULES

Follow your choice of diet that you can stick with.
1 x 45 minute workout (anywhere).
No alcohol / cheat meals.
Half gallon of water.
Read 5 pages.
Take progress picture.

The 75 Medium rules are more lax than the 75 Hard. 75 Hard requires 2 workouts, and one of them has to be outside. You also are required to drink a full gallon of water.

Another difference between the two plans is if you mess up on the 75 Medium, you just do your best the next day. With the 75 Hard challenge, you’d be expected to start back on Day 1.

75 day Medium Challenge Checklist

Using a daily habit tracker or 75 Day Medium Challenge checklist can be helpful in tracking your progress!

As you see yourself progressing, you will be more likely to stay motivated towards your goals.

We have a simple 75 Medium Challenge Checklist you can save to your phone or print...for FREE.

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