elite: Leeds member Keith joined in July 2019 and has lost an amazing 45lbs since, progressing onto our toughest programme, elite: Plus!

Father of 2 Keith had a high BMI of 37 and knew he needed to lose weight and get healthier. Having a family history of Type 2 diabetes, it was time for a change.

“I set off on my Transform journey thinking I’d just lose 20lbs. After losing my target within the 6 weeks, I reinvested back into another Transform and lost a further 20lbs. I decided to jump onto elite: Fusion as I felt that I wanted to develop and concentrate on improved cardio fitness and muscle growth. The fusion meal plan and training are exactly what I need with regards to the ongoing support and guidance from the team. Since joining elite: Fusion, not only have I maintained my weight-loss, but I have now increased my strength and noticed muscle toning.

I was referred by a colleague who also lost 40lbs+ over two Transforms for her wedding. The first few weeks were a shock to the system as I wasn’t used to cardio level exercise. After the weight started dropping off and I felt I could achieve more during the training, I enjoy the workouts as they are varied and fun yet challenging – the team always make sure they get 110% out of you. The best thing about elite: is that you will walk into a session and every session is different, I’ve never done the same session and it helps make elite: unique and shows there are plenty of ways to get the results we always know we wanted and couldn’t do without their help.

I haven’t ran since I was 18. I did enjoy a 20mi bike ride every now and then along Leeds canal but that was it, I wasn’t a couch potato, but I wasn’t an athlete either.

In the beginning, I was motivated the most by the thought of getting my refund at the end of the 6 weeks… however once I started to see positive results from the training I am now motivated to work harder, faster and stronger during the sessions. I am looking forward to future challenges such as completing Total Warrior and Leeds 10km with other members of the elite: family.

The meal plan is structured to allow creativity on meals, giving you the opportunity to mix and match depending on nutrient guidelines. The trainers are always on hand to give support and ideas if you need them. They won’t let you starve or go without a meal.

I have recently moved over to elite: Fusion and elite: Plus which are elite: Leeds’ toughest programmes, they really are a challenge but I can’t wait to see what my future results will be on these programmes,

If I were to describe elite: in 3 words I would say…  REWARDING, CHALLENGING and FRIENDLY!

I would Completely recommend elite: Transform to ANYONE looking to get results, whether it be 20lbs or 200lbs – you can do it with the help of elite. Not only is it free if you hit the target, but it’s also a great springboard to starting or continuing your fitness journey.

Thank you elite: Team!”If you would like to follow in Keith’s footsteps to a healthier, happier lifestyle, get involved in our next intake by calling us on 0113 322 9644 or emailing leeds@elitetogether.com

The post 37-year-old Keith Gater has lost an unbelievable 45lbs since joining elite: Leeds and has no plans on stopping soon! appeared first on Elite Together.

Fruit and vegetables contain vitamins, minerals and fibre that may help prevent cardiovascular disease and some cancers. Making an effort to eat a range of colours increases variety – and don’t forget your greens. Green leafy vegetables, such as spinach, kale and watercress, are good sources of iron, folic acid and nitrates.

Recent BHF-funded research found that nitrates present in greens can help widen blood vessels and thin the blood. This is one way of eating more fruit and veg help reduce your risk of heart attack and stroke. Fruit and vegetables are the basis of many affordable, tasty meals and snacks. In reality, getting your 5-a-day is easy, as our tips show.

1. Love your lentils

Beans and lentils count towards your 5-a-day. They are good sources of carbohydrate and protein, but also contain essential vitamins and minerals. However, they only count as one portion, regardless of the amount or type you eat (a portion is 80g, or three heaped tablespoons of cooked beans).

Even if your meal contains both chickpeas and lentils, this only counts as one portion. Baked beans also count, so beans on toast or a jacket potato is a portion, but make sure you opt for reduced-sugar and reduced-salt versions.

2. Jazz up rice

Adding vegetables such as peas or sweetcorn to your rice is a great way to increase your vegetable intake. You can put frozen vegetables into the saucepan halfway through the rice’s cooking time or simply stir them through the rice for a couple of minutes after it has cooked.

You can also add tinned vegetables to couscous. Choose those tinned in water, without added salt or sugar.

3. Fruity breakfasts

It’s easy to get two portions of different fruits with your porridge or muesli. Fruit adds natural sweetness and is a great source of vitamin C and fibre. Add a combination of raisins, dried apricots, sliced banana, a handful of blueberries, strawberries or raspberries.

For a warming fruity porridge, stew apples and blackberries and add them to your porridge with a sprinkle of cinnamon.

4. Love your fruit bowl

Having a well-stocked fruit bowl adds colour to your home and may encourage you to snack on fruit rather than grabbing biscuits or cake. Fruit is naturally low in calories and also contains fibre, which helps you feel fuller for longer.

5. Healthier snacks

Swap your mid-morning biscuits for dried fruit. Raisins, sultanas, prunes and apricots are easy, cheap, portable snacks for people on the go. About a tablespoon counts as a portion.

There is a great variety available at most supermarkets, often including exotic fruits like dried pineapple and mango. Be careful to choose fruits without added sugar (unsweetened) by checking the ingredients list, and avoid those coated in chocolate, yoghurt or honey.

6. Vegetable crisps

Make your own vegetable crisps from beetroot, sweet potato and parsnip, without added fat or salt. Slice the vegetables thinly, place on a lined tray and place in the oven at 175°C/gas mark 4 for 20 minutes or until dry. Fruit takes longer to bake.

For cinnamon-spiced apple chips, sprinkle sliced apple with a teaspoon of cinnamon and a quarter- teaspoon of nutmeg and bake on the lowest setting for about two hours.

7. Sandwich fillings

Making your own lunch to take into work or putting together your own sandwich at lunchtime allows you to pack in extra vegetables. Sliced cucumber, tomatoes, peppers and lettuce complement many sandwich fillings.

Try the wholemeal versions of pitta bread, wraps and bagels too, and try to sample new vegetables every week so you never get bored.

8. Pie toppings

Standard potatoes don’t count as one of your 5-a-day. As an alternative pie topping, or to combine with potato, use mashed swede, sweet potato, butternut squash or carrot. These vegetables mash very smoothly, which means you don’t need added butter.

9. In a stew

Traditionally seen as a winter dish, stew can be eaten all year round and is a fantastic way to pack in extra vegetables. Root vegetables (like carrots, butternut squash, parsnips and sweet potato) hold their shape well and add bulk.

A tin of tomatoes or some lentils introduces yet another portion. Experiment with summer flavours, such as fresh herbs like basil, or use seasonal vegetables.

While all the vegetable additions help you towards your 5-a-day, remember that each portion must be 80g, so a stew for four needs to contain 320g of fruit or veg to provide one portion per serving.

10. Tinned tomatoes

Salads aren’t just for summer; they’re a healthy year-round accompaniment to any dish

For meals like spaghetti bolognese, chilli, curry or pasta bakes, use tinned tomatoes (or tomato passata) instead of ready-made sauces. It will help you towards your 5-a-day and can also help reduce your salt and sugar intake.

If you want to make your tinned-tomato sauce creamier, add a little low-fat Greek yoghurt.

11. Toast toppings

Mashed avocado or banana make tasty toppings for a slice of toast. Try them as alternatives to your usual lunch or as a substantial snack.

Bananas are a great source of energy and nutrients, and avocadoes are rich in monounsaturated fats, which can help to maintain healthy cholesterol levels. Avocadoes also contain fibre and a range of essential vitamins.

12. Salad days

Salads aren’t just for summer; they’re a healthy year-round accompaniment to any dish. A hearty salad for cooler months can be made using vegetables such as carrot, butternut squash and sweet potato, roasted in a small amount of olive oil.

Pulses (such as tinned kidney beans, chickpeas or mixed beans) are great all year round, and asparagus is in season now.

13. A cracking omelette

An omelette is a great way to boost your vegetable count. Onion, tomatoes, peppers, mushrooms, sweetcorn, peas and spinach all work very well when added to the egg mixture. Or you could make a twist on a Spanish omelette, using sweet potatoes instead of white potatoes.

14. Vegetable soup

There are countless flavours of soup to try, and soups are very simple to make. Start by chopping up a variety of vegetables (onions, carrots, butternut squash, radish, swede, parsnips, sweet potato, mushrooms, sweetcorn and peppers all work well) and sautéing them with a little vegetable oil.

Then add homemade or low-salt stock and allow your vegetables to simmer until tender. Either leave soup chunky (like a stew) or blend it to a smooth texture.

15. Sweet potato

Sweet potatoes are a good source of the antioxidant beta-carotene. To make sweet potato wedges, cut it into equal-sized chunks, brush with a little vegetable oil and bake in the oven for around 20 minutes. For extra flavour, add a sprinkling of paprika, cumin or chilli before baking.

16. Fruity desserts

Make a tasty, healthy dessert by teaming fresh or stewed fruit with some low-fat yoghurt. You can select fruit in season or freeze prepared fruit to save time when you next need them.

You could also try making your own crumbles using fresh or stewed fruit or frozen berries. For the topping, try adding some oats to your standard mix.

17. Spice it up

Instead of just adding meat, onion and peppers to your chilli or fajita mix (as suggested in many standard recipes), experiment with extra vegetables. Consider mushrooms, sweetcorn and broccoli, and don’t forget to add some tinned kidney beans, as these also count towards your 5-a-day.

You can even reduce the amount of meat you would usually use and add extra beans instead, as they are a great source of protein and are cheaper than meat.

18. Go beyond roast potatoes

Only 35% of people eat five portions of fruit and vegetables per day

When making your Sunday dinner, why not roast a selection of vegetables alongside your usual potatoes? Parsnips, butternut squash, swede, carrots, peppers and mushrooms are all delicious roasted. Be sparing when adding oil; simply brushing oil on vegetables with a pastry brush is enough.

Remember to cook your usual selection of steamed or lightly boiled vegetables along with this. A roast dinner is a great occasion to get in some extra greens too.

19. Simple stir fry

Pack out stir-fries with vegetables. Add chopped onion, garlic, peppers and mushrooms when browning your chicken or lean beef, and then broccoli, carrots, sweetcorn, peas, curly kale, spinach and beansprouts.

If you don’t want to prepare vegetables, you can add frozen mixed vegetables instead.

20. Healthy snacks

Planning your snacks will help you resist the temptation of fatty or sugary foods between meals. If you’re going to work or just out and about for the day, prepare plastic boxes with carrot, pepper and cucumber sticks, reduced-fat hummus, unsalted nuts, sultanas and dried apple rings to keep you going. These healthy options all help you reach your 5-a-day.

• Take the quiz to find out how healthy are you really?

Download the elite: Recipe Book here! 

Source: British Heart Foundation

The post 20 Easy Ways to Get your 5-a-day appeared first on Elite Together.

At school, we all learn that protein is key for healthy bones, hair and nails. In fitness, the word protein is thrown around a lot and it can get confusing!

Protein shakes are a quick and easy source of protein
They are easily digested post-workout
Protein shakes allow you to increase your protein intake without vastly increasing your carb/fat intake, great for weight loss!
Our own elite: Protein is naturally low in carbs, fat and sugars making it the perfect choice

Here are the ‘fitness’ facts:
Proteins are made up of amino acids; there are 9 essential amino acids that the body cannot make and therefore need to be consumed
When exercising your muscle tissue is broken down resulting in micro-tears, protein is used to build repair these tears
Resulting in reduced muscles soreness and increased muscles growth (with exercise)
Protein also helps keep you fuller for longer (win-win)

OUR PROTEIN
We have 2 options of Protein to buy;

1kg Tubs £29.99 incl Shaker

Chocolate, Vanilla, Strawberry or our

LIMITED EDITION, Chocolate Orange!

Shake n Take £2.00

Chocolate and Vanilla

The more you exercise, the more protein you need. Simple!

PURCHASE YOUR ELITE PROTEIN HERE

The post Let’s Talk Protein 💪🏼 appeared first on Elite Together.

For many, a New Year brings silent promises of change, feelings of hope and whispers of ‘I’m really going to do it this year!‘ There is an unavoidable buzz, whereby resolutions are made, goals are set and a sense of determination is all around us. But how do we keep our motivation past the January flurry? How do we sustain our new healthy lifestyles, beyond the hype of New Year?

First, we must choose how we are going to support our new healthier lifestyle. At elite: Together, it’s by committing to using your membership to its fullest. Next, we must then learn and understand that motivation is not something we are born with. It is not intrinsically in us. Sustainable motivation to workout, eat well and look after our mental and physical health is the result of forming healthy habits. Habits are the result of continued motivation. Both go hand in hand

Forming positive habits, whereby you begin to see positive results, create the motivation within you to keep going: to keep striving to reach your goals and to make your resolutions a reality. 

Whether it be financially to save for a house, holiday or wedding. It could be fitness goals where you run for that extra 5 minutes or wake up 10 minutes earlier on a morning to workout. Positive actions form positive habits. Positive habits allow you to see your desired results and will subsequently create your motivation to continue.

This is why it is so important for you all to make small, sustainable changes to your habits. As you start to see results or changes, this will create your motivation to keep going.

Our Motivational Mantras and Top Tips

Comparison is the thief of joy

Do not compare what you are doing with someone else. We are all unique and what suits one person, will not suit another. Find what works for you, and do that.

Do not try to make massive changes all at once

Start small and make sustainable changes over a longer period of time. Many people create a sense of failure for themselves when they decide to make a big change in their life because they try to do too much all at once. Why not start by setting your alarm 30 minutes earlier to allow you to get a workout done and start your day by moving your body? The rest of the day is then yours! You’ll enjoy your morning coffee much more, I promise!

Create yourself a healthy routine

Creating a solid routine for yourself is the key to your success. Waking up at the same time during the week, turning off the technology at the same time on an evening, making time for your own self-care and to spend time with your loved ones. Balance is key.

Be prepared

Planning and preparation are your salvation when it comes to creating healthy habits. This will help you to ensure you are always eating wholesome meals and following your workout program consistently.

Go easy on yourself

You are doing the best you can. Take advantage of our amazing family for any support or guidance you may need!

Remember:

Start small

Consistency is key

Use your support network

Click here to sign up

The post Your 2020 Guide to Motivation & Creating Healthy Habits appeared first on Elite Together.

32-year-old Samantha Gibson from Newcastle lost 23.6lbs in time for her once-in-a-life-time Vegas wedding! With a 4 stone goal in mind, Samantha has no worries about getting in the best shape of her life.

Newly-wed Samantha had already bought her wedding dress which did originally fit her perfectly, however, wanting to lose some weight and feel more confident in her gorgeous white dress – Samantha had to pull the corset of the dress in as tight as it would go on the day.

“I lost 23.6lbs with transform and although I have put some of my weight back from Vegas indulgence, I am in a smaller dress size and I am a lot more toned than I have ever been. I have always struggled with my weight and find it difficult to lose weight as I have polycystic ovaries.”

Seeing and hearing the results of elite: Transform, Samantha was eventually persuaded to join the challenge in June 2019 just 8 weeks before her wedding day!

“I struggled at first as I had not exercised since before, I fell pregnant, and since having my little boy I have found little time for myself. As the sessions went on, I could feel myself getting strong both physically and mentally which meant that I could push myself harder each session. The diet was hard for me at first because I just used to grab anything convenient but the more I prepped the more it just became a part of my routine and I found it much easier to prep the night before for the following day that way I wasn’t tempted to pick at anything. I am a pretty picky eater, but I found it easy to find something I liked every day and the trainers were very helpful with anything that I couldn’t eat and gave me substitutes for this. 

Transform gave me the ability to make better choices in everyday life about the foods that I eat. I have made some good friends along the way and I love the feeling I get after every class. I have now switched to a lunchtime class and come down on my lunch hour I feel that it gives me the energy to take on the afternoon especially if my morning hasn’t been the best. The trainers are absolutely superb and the support you receive is second-to-none. You are made to feel like part of the elite family every time you enter the gym.

My biggest motivation in all of this was feeling that I was getting myself back. I feel that before I hid away from things and my confidence was really quite low. I am very proud in how far I have come, and I can’t wait to continue my journey with elite: Newcastle – I have just signed up for 12 months with them and I can’t wait to see where I will be in 12 months’ time.

The meal plan is absolutely delicious. This was always the sticking point for me in the past as being a fussy eater I couldn’t have stomached the diet as it was in previous years. I feel that the diet plan is very varied and really easy to follow.

After completing Transform I reinvested my money into elite: Evolve for 10 weeks and paid an additional £70 to double that time. I went away to get married and I knew I would slip back to old habits if I didn’t carry on going. I have now just signed up to the Black Friday deal as this is a fantastic opportunity and makes it a lot more affordable for me. 

If I had to describe elite: Transform in 3 words, I’d say: Inspirational. Intense. Exhilarating. 

I would 100% recommend Transform to anyone who needs that push in the right direction as it’s not just the push you receive but a shove and after that there no going back as like me you will become hooked. 

Thank you elite: Newcastle!”If you would like to follow in Samantha’s footsteps to a healthier, happier lifestyle, get involved in our next intake by calling us on 0191 731 6661 or emailing newcastle@elitetogether.com

The post Samantha Gibson gets HITCHED in Vegas and shows off 23lbs weight loss! appeared first on Elite Together.

Johnny originally joined elite: Stockton in 2017, to lose weight for his wedding, however after letting it slide once completed it and getting married, Johnny then began to put more weight on and knowing the programme works before, he spoke to the team. After having reservations about the meal plan, Johnny as hesitant to join again. In January 2019, we revamped our meal plan, it is delicious and nutritious, Johnny knew it was meant to be and re-joined in July 2019.

Johnny’s wife Faye informed Johnny on Transform as Faye had a few friends who had completed it and seen their results. After his wedding, knowing the results were great and achievable, Johnny re-joined, this time, for good.

“Transform is a great programme for anyone who is looking to lose weight but not just that improve their fitness, which not only myself who have noticed my fitness but my wife and family. My kids keep me on my toes, it’s great to be able to keep up with them.

My first transform in 2017 I found ok, but the meal plan was hard. After joining for the second time Transform was good, I found the meal plan easy and filling I never felt hungry, my biggest boasted was losing 21.5lbs in my first week, knowing I had completed the weight goal did not stop me I carried on and lost 33.5lbs in my first transform. My second term transform was a bit harder still the meals were still good and I was not struggling, but the weight was harder to get off most weeks only losing 2lbs I thought I would not get the weight off but after speaking to the trainers that gave me advice on what I can do which worked and was a great help as I lost the 20lbs needed in the second one, jumping off the scales at my final weigh-in.

My favourite thing about elite: Transform, has got to be the trainers (most people would probably say losing weight) but for me I wouldn’t have achieved the results I did if it wasn’t for them, they are all so supportive, they make sessions fun and make you work hard to help you achieve your results.

 I used to be an entertainer when I was younger so was very physical but when I had my son I gave it all up and retrained to a new career, I still have a physical job but not active as in fitness, the most I used to do was running around with my kids but it was struggle which is why I made the change.

My wife and kids are my biggest motivators for me, supporting me in what I am doing, but it has to be seeing results not just on the scales but pictures, which is why I took my own no top pictures.

I love the new meal plan; you get so much variety but there also option to add spices and flavourings to your meals to make them tastier and more enjoyable. I like the fact that on a Friday or Saturday night (depending on training days) you get to have a kebab which makes you feel like your cheating on the meal plan but you’re not, day 5 was my favourite by far, who doesn’t love pancakes for breakfast and healthy kebabs for tea!

I am not giving up this time around, if you do, you’ll more than likely be like me and put weight on, I am now signed up to elite: Evolve after completing two 6 week challenges, this is the next step before going on to fusion.

If I had to describe elite: in 3 words it would definitely be difficult… let’s go with FUN, REWARDING and SUPPORTIVE!

Without a shadow of a doubt, I would recommend elite, if anyone asks me about losing weight, I always tell them about elite, if I was going to rate elite it would be 10 out of 10, they’ve got it spot on with their programme to the right trainers leading there classes”If you would like to follow in Johnny’s footsteps, get involved in our next intake by calling us on 01642 424 300 or emailing stockton@elitetogether.com

The post Johnny Sargent, Lincoln Born Father of 2 has smashed elite: Transform losing a life-changing 51.58lbs appeared first on Elite Together.

One thing I would add, however, is that if you’re craving foods a large proportion of the time, and have incredibly strong cravings/ hunger then you may need to work on one or more of the following areas to ensure that this is reduced as much as possible going forward:
 

Are you being super restrictive?

It may sound simple but one of the biggest factors could be that you’re being too restrictive in the total amounts of food you’re consuming. You have a much higher likelihood of cravings and hunger pangs when you’re consuming 1300 kcals per day vs 1800 kcals per day for example. For the purpose of weight loss we need to be consuming the correct amount to induce weight-loss of course, but not so low that you’re pulling your hair out every day of the week! The sweet- spot is the Gold standard here!

Be Mindful! Are you really craving that bad?

Or are you just having a quick snicky-snack whilst watching your fave reality TV show? Are you actively THINKING that you’re going to have it? Or are you letting your brain almost sub-consciously lead you to the snack cupboard without any real thought? It’s really important that as many nutrition-related decision we make are made based on your GOALS, and as few as possible based on EMOTIONS or sub-conscious eating. Practice being mindful and bringing what you’re doing to the forefront of your mind and actively ask yourself with each occasion ‘Is this taking me closer to my goals?’

If you are following a low-carb approach…

 …sometimes it doesn’t work for everybody in the sense that you simply end up craving way more carbs, and more sweet ‘quick fix’ type foods and in the end snacking on lots of biscuits, cake chocolate etc… Especially if you are training for longer durations, training intensely, and/or training more frequently. Your carbohydrate stores are more likely to be depleted in this environment leading to more cravings. Sometimes is a great idea to increase your carbohydrate intakes especially in and around training.

If you’re craving sugar/sweet stuff

INCLUDE IT! Now, this may sound like crazy advice to give, but sometimes being too restrictive on the foods you love can just cause more problems rather than solve them. Let’s say your target is to consume around 1600 kcals per day. Could you maybe have 3x meals of 500 kcals and a 100cal snack each day that you love? That 104cal KitKat is not going to cause you any issues to your results because it’s now factored in AS PART of your recommended intakes, not on top of it! (Try not to have too many sugary snacks on a regular basis, of course, we need to look after those blood-sugar peaks!)

Are you looking to embrace a healthier lifestyle and take the next steps to transform your mindset? Speak to our transformation experts today > info@elitetogether.com

The post Mega Munchies: How to Manage those Nasty Cravings! 🍕🍟🍔🧀🍫🍬🍩 appeared first on Elite Together.

Here are the reasons as to why this might be…

The only way is up!

Your muscle memory will reach a stage in your training where the weights you are lifting or the cardio you are performing is just simply too easy! When you find that you are able to perform a particular exercise with greater ease than when you started; it’s time to increase the weight you are using, increase your repetitions or increase your speed (if cardio based). 

Catch some Zzz’s…

Not getting enough sleep really impacts the way our bodies function day-to-day. If you are not getting a full night’s sleep each day then your body will start to show this in other ways, like a change in progression with fitness and health goals.

Stop pulling your hair out!

Never underestimate the power of stress! Stress affects us in many ways including increased fatigue; loss of motivation; lower energy levels and a pause in health-related progress. Assess what it causing you to stress in your life – is there anything you can do to relieve it? If so, remove it from your life and try focusing on the things that help to make you feel calmer. 

Are you eating enough?

Sometimes when we are on a winning streak with our progress towards our own goals, we forget that the place we are in now is very different from the place we started in. This is particularly true for those specifically wanting to lose weight.

Your calculated calorie intake to achieve a deficit at the start of your journey will be considerably different from what it is now if you have lost a considerable amount of weight. Why not recalculate and see if this is where you need to adjust.

Similarly, changing the foods you are eating to something different might also help. Put differently – eat smarter! 250 calories worth of strawberries is a considerably larger quantity of food compared with 250 calories of almonds.

There is such a thing as over-training!

Are you taking enough rest days? The magic happens when you are resting. This gives your body time to heal and get stronger from the training regime you have it under. why not assess your training schedule and see if you can drop a day or shorten the workout you are doing once or twice a week?

Find your happy place

Our bodies have a weight, shape and size where they will settle naturally. It might just be that your body has reached a point where it is comfortable, feeling energized and acknowledges that it is being looked after in a loving and healthy way. Take some time to revise why you eat well and exercise? Are the reasons the same now as when you started? This will help you to decide whether you want to change up your training or continue as you are, happy without seeing lots of visible progress.

Check-in with your GP ‍

In some instances, a newly developed, or underlying medical condition could be the reason for your plateau. It could be worth making an appointment with your GP if you have considered all of the other suggestions in this article and you are still seeing no changes in your progress.

Count your calories

Sometimes, simply checking in with your calories and making sure you are still in a deficit is enough to get you back on the right path for your progress. Your portion sizes might have been gradually increasing without you realizing which will contribute to an increase in your overall calorie intake each week.

Slow progress is better than no progress

You might not be in a plateau at all! Remember that 1/2 lb loss each week adds up to 26 lbs lost in a year for those on a weight loss journey! Progress is progress, no matter how slow. Try recording your weigh-ins, progress photos or measurements on a monthly basis rather than a weekly one!

These are just some of the reasons you might be experiencing a plateau in your progress. Take some time to read through them all and be honest with yourself as to how committed you currently are being towards reaching your goals.

Are you looking to embrace a healthier lifestyle and take the next steps to transform your mindset? Speak to our transformation experts today > info@elitetogether.com

The post Hit a Plateau? Here could be why… appeared first on Elite Together.

Worked out
Showered
Got ready for work or dropping the kids to school
Have done their make-up and blow-dried their hair
Got the kids/ husband or partner up and ready for their own days
Walked the dog
Put a load of washing on

… the list can be endless!

Prepare for tomorrow, today!

Having a productive tomorrow, starts with a prepared today. If you know that you want to get up early and workout tomorrow morning before you start your day then get to prepping the night before!

Getting lunches ready for yourself, partner and children to grab and go in the morning will save you so much time and make the process of getting out of the door so much easier.

Make yourself some overnight oats or some banana bread breakfast cookies for some effortless and healthy breakfast ideas.

Finally, make sure all homework is completed alongside packing school and work bags the night before, ready for an easy-peasy morning!

Set multiple alarms

Think about the time you realistically need to get up in order to do whatever you need to do on a morning, whether that be a workout, walk the dog or get yourself and the family ready for your day. Then work back in 15 minute intervals to ease you awake on a morning.

If I need to be up at 6:30am, for example, I set an alarm for 6am, 6:15am and again at 6:30am. If I feel sprightly and awake, I’ll get up at 6am or 6:15am; if not, I’ll make sure I get up at 6:30am no matter how tired I am. After a walk down to the kitchen and a fresh glass of water, I am usually feeling more awake!

Layout your work and your workout clothes the night before

Planning what you’re going to wear the next day can save SO much time when it comes to getting ready on a morning. The same goes for school uniforms for the children!

Keep your workout clothes easily accessible and put them on as soon as you wake up. Don’t give any thought to it, just get dressed and go through the motions of getting ready to start your day in an active way.

Out of arm’s reach!

Put your alarm on the other side of the room so that you HAVE to get out of bed to turn it off so as not to disturb the rest of your household… simples!

  Get Yourself an Accountability and Motivation Buddy

Know someone else who wants to start transforming into an early riser like yourself? Make a pact to text each other first thing in the morning to make sure you’re awake and send a sweaty selfie to prove you’ve got up and moved your body to start your day!

Having someone else to hold you accountable, knowing that you are also holding them accountable can be all you need to get that peach of yours up and out of bed!

‍ Plan Your Workout

Decide which workout you’re going to do the night before and get any equipment out so that you’re ready to go for it! This is to stop you spending loads of time choosing a workout, just get up and go for it!

You only need to do a 30-minute workout to get a sweat on and your endorphins pumped for the day so why not try a free session at your local studio the next time you wake up early to rise and grind!

Makes plans for later in the day

Haven’t caught up with a friend in a long time? Need to get the food shop done? Want to take the children to the park after school? Get yourself booked in your diary to workout in the morning and then booked in to do something fun in the afternoon!

Now you can enjoy your end of day fun stuff, knowing you’ve done your workout in the morning! No more cramming it all in at the end of the day!

Are you looking to embrace a healthier lifestyle and take the next steps to transform your mindset? Speak to our transformation experts today > info@elitetogether.com

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Step 1: Decrease alcohol intake and increase your water intake

Hydration is so important when starting any form of health or fitness journey. It helps to flush out all the yucky toxins in your body and helps it to function in the correct way – after all, we mostly contain water naturally in our bodies! Consuming enough water benefits your skin, energy levels and overall feel-good factor.

Don’t worry about cutting alcohol out completely, for most of us, the odd glass of wine is not going to have a huge impact on our health. Our advice is to decrease your alcohol intake to the odd glass of on special occasions

Increasing your water intake will help you immensely with decreasing water retention and bloating. Why not treat yourself to a snazzy water bottle that tells you how much fluid you have consumed during the day to help you keep track? 

Step 2: Goal Setting

Goal setting is so important when looking to lose weight. For most, having something such as an event or milestone birthday is enough to motivate them and help them to remain motivated and focused. Imagining an end goal will automatically help you to remember why you started and why you should carry on!

Grab a pen and paper and start with writing down what your main goal is. What is your big picture? Next, write down a few things relating to your goal: what dress size would you like to be? How do you want to feel when you reach your goal? Who are you doing this for (HINT: your-gorgeous-self!)? Set a date: when do you want to achieve this goal by? Finally, what is your plan? How are you going to get from where you are now, to where you want to be?

Step 3: Find recipes which work for you

I am a huge fan of starting my day with a filling, wholesome breakfast and then preparing a healthy lunch and some snacks for my days at work. It saves me so much time and effort thinking about what it is I’d like to eat while I’m not at home. With my lunches prepared and ready to go, I am always organised with a delicious meal and cannot go wrong! Once I get home, I will cook a simple to make recipe from the elite: Recipe Book.

Step 4: Plan and prepare your meals

Meal preparation is your key to success. I will often plan some time in my week to put on my favourite playlist and get messy in the kitchen! My preferred way to cook is to use my oven and my slow cooker so, whilst my meals are cooking, I do some other household chores to save me time later on in my week. I separate my meals into different reusable tubs and put them in the fridge so that I am fully prepared for the week ahead!

Step 5: Find a fun work out plan ‍

Find yourself a fun and motivating training plan that will get your super excited to get hot and sweaty!  

Step 6: Rest

All the amazing work you’re doing requires a lot of effort, so take some time to yourself and get some well-deserved rest. Everyone’s resting is different: it might be you enjoy getting an early night with a bubble bath and a relaxation tea, it could be that you enjoy long walks by the lake or just sitting in your favourite chair watching a juicy episode of your favourite TV program! But make sure it is something you truly want to do and do it with no guilt.

Your rest days really have a massive positive impact on your overall training, it is vital that your body recovers.  Your muscles need rest to be able to get stronger and to perform better when your next workout.

Step 7: Adopt the 80/20 rule

If you are wanting to make a change and start creating your life to be filled with self-love, fitness and healthy nutrition, you have to learn that life happens! Learn that now and you won’t ever find yourself mentally punishing yourself for not quite having an ‘on-track’ week or a ‘100% on plan’ day.

It’s all about balance and being present in your life, with loved ones. We love the 80/20 rule: make healthy choices 80% of the time, and don’t stress about the 20% where a little bit of cake or a few glasses of wine are being enjoyed! 

Step 8: Speak kindly to yourself and never compare yourself to others, we’re all different!

The person we spend the most time with is ourselves. The person we speak to the most is ourselves! You wouldn’t verbally abuse a friend or family member for making a decision you didn’t deem quite right, so why do it to yourself? No two people are the same, and no two people will see their desired results in the same time period. 

Step 9: Be mindful

Being mindful about how we are speaking to ourselves; the fuel (food) which we are putting into our bodies, and the amount we are moving our bodies (exercising) each week will help you to create long-lasting, positive habits. 

Adding fruit to our morning porridge instead of sugar; swapping one of your daily coffees for a flavoured green tea; or, doing a yoga video on the days you don’t quite feel like a full cardio workout, are all ways you can be mindful on a day to day basis. Think about the choices you are making: will they benefit you in the long-term? If the answer is no, choose differently! 

Step 10: Start now!

Don’t wait! Make a start today! You do not have to change lots of things all at once. Start small and build yourself up, forming new, healthy habits.

This time next year, you’ll wish you’d started today.

Are you looking to embrace a healthier lifestyle and take the next steps to transform your mindset? Speak to our transformation experts today > info@elitetogether.com

The post The elite: Guide to Starting your Health & Wellness Journey! appeared first on Elite Together.