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Since she joined elite:, she has lost over 15 pounds and gotten herself back into the best shape of her life. She now fits into her best dresses and she is always full of energy and enthusiasm.. If you would like to rediscover your fitness, book a call with one of our coaches, click here.

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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

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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

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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

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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

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