Fitness journeys are challenging. Working out, early mornings, meal prep, resisting temptations, and staying consistent amidst a busy life can feel overwhelming.

But consider this: living with unrealized potential and wondering "what if" is also hard.

The initial steps are the toughest; consistent effort for six months makes it easier and more rewarding.

Many struggle not from lack of information, but from lack of action, motivation, and inspiration.

At Team Elite Coaching, we bridge that gap. We provide guidance, support, and accountability, equipping you with the tools, strategies, and community to achieve lasting progress.

Weight loss statistics can be discouraging. Studies show that 95% of people who lose weight gain it back. Why? They often rely on extreme and restrictive methods that are impossible to maintain long-term.

These unsustainable approaches set you up for failure, leading to a cycle of yo-yo dieting and discouragement. True, lasting weight loss requires sustainable habits, not quick fixes.

At Team Elite Coaching (Online Coaching), we understand the challenges of weight loss and provide a different approach. We don't offer fad diets or quick fixes that yield temporary results. Instead, we empower you to build lifelong habits through enjoyable workouts tailored to your fitness level, flexible nutrition plans that incorporate your favorite foods, and consistent accountability...

Losing weight and keeping it off requires a sustainable approach to diet, exercise, and mindset. Here’s a guide tailored to you:

1. Establish a Calorie Deficit!

To lose weight, you must burn more calories than you consume.

• Track Your Macros: Since you already track macros, adjust them to suit your weight-loss goals (e.g., slightly lower carbs/fat while maintaining protein for muscle retention).

• Prioritize Whole Foods: Choose nutrient-dense, minimally processed foods like lean protein, vegetables, whole grains, and healthy fats.

2. Strength Training

Strength training is key to maintaining muscle mass while losing fat.

• Aim for 3–4 sessions per week, focusing on compound movements (e.g., squats, deadlifts,...

How long can I be in a calorie deficit?

This is a common question among those striving for weight loss. The simple answer is: as long as necessary to reach your goal, provided you're feeling well and not experiencing burnout.

There's a misconception that prolonged calorie deficits damage metabolism or hinder fat loss. This is simply not true. Some coaches incorporate regular diet breaks, typically every 8-12 weeks, based on this misconception, which unnecessarily prolongs the dieting process.

While diet breaks can be beneficial, they shouldn't be implemented solely due to the duration of a calorie deficit. If you're not feeling burnt out, not excessively hungry, and still have energy for workouts and daily activities, maintaining a calorie deficit is perfectly...

For muscle growth, rest duration between sets can vary depending on your goals:

• Short Rest (30-60 seconds): Promotes muscle endurance and can increase metabolic stress, which may contribute to muscle hypertrophy. However, shorter rests often lead to reduced strength on later sets, which might limit the weight you can lift.

• Long Rest (2-3 minutes): Allows for better recovery of strength between sets, which can lead to lifting heavier weights overall. Heavier weights can contribute to muscle growth through increased mechanical tension, a key driver of hypertrophy.

In general, a mix of both can be beneficial: use shorter rests for lighter accessory work and longer rests for compound lifts where maximizing weight is important.

For example if you are training...

Most of us probably think we have a pretty good idea of what a "balanced diet" looks like. And a lot of us may be wrong.

"I don't love the term," which can give people an outdated or oversimplified idea of what healthy eating looks like.

"We wouldn't tell someone that they can smoke a couple of cigarettes just as long as they get 60 minutes of exercise during the day! "So similarly, we shouldn't tell folks that they should have foods that aren't really nutrient-dense, just as long as they have some vegetables on their plate."

Finding balance in your diet also is more than just adding up numbers, "If I tell you, 'You should eat so many milligrams of a certain nutrient,' you'll be like, 'Well, what does that mean? It could be very overwhelming to many people....

The holidays can be a difficult time to stay on track with your fitness goals. From now until New Year's Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats.

Even the most disciplined people can find it difficult to stick to their health and fitness routines during the holiday season. Many gyms including most Planet Fitness and LA Fitness gyms have shortened hours around Christmas and New Year's and are closed entirely on Christmas day.

But this year can be different. Gym closures, holiday plans and holidays treats don't have to set you back in your fitness goals.

Here are few tips to help you stay with your healthy habits:

1. Move your body;

Avoid sitting for prolonged periods...

Just because your weight loss has stalled, don't revert to bad habits. These tips can help you restart your weight-loss plan.

You've been working hard to follow a healthy, low-calorie diet and improve your exercise habits. And your rewards have been watching your weight go down and feeling better. Now, however, for no reason you can identify, the scale has stopped budging. You've hit a weight-loss plateau.

Don't get discouraged. It's typical for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

What is a weight-loss plateau?

A weight-loss plateau is when your weight stops changing. Being stuck at a...

Gaining muscle as we age is crucial for several reasons:

1. Counteracts muscle loss: As we age, we naturally lose muscle mass, a condition called sarcopenia. Gaining or maintaining muscle helps slow down this process, preserving strength and mobility.

1. Supports metabolism: Muscle tissue is metabolically active, meaning it burns more calories at rest than fat. Gaining muscle can help maintain a healthy metabolism, which tends to slow with age.

1. Improves bone density: Strength training and muscle growth can enhance bone density, reducing the risk of osteoporosis and fractures, which become more common as we age.

1. Enhances functional strength: Muscle strength improves daily activities such as carrying groceries, climbing stairs, and...

Hello to all my fitness friends,

We get a lot of client inquiries from people who want to pursue fat loss using intuitive eating. But the question is it the right decision for you?

This leads to some eye-opening conversations, as intuitive eating and intentional dieting are mutually exclusive.

Intuitive eating is a weight-neutral approach that focuses on health, not body weight. The aim is to foster a healthy relationship with food, free from the pressures of diet culture. This could be very hard for those who has been dieting for most of their life.

...

Have you ever reached your goal weight and then what! Sadly most people when they reach their goal weight they got stuck staying within their calorie intake fearing to increase their calories to sustain their goal weight. When in fact over 90% of people who reach their goal weight ends up gaining it all the way back or even more. The reason why because they are not reversing their diet properly.

Reverse dieting is a gradual process of increasing caloric intake after a period of dieting or caloric restriction. It is often used to restore metabolic function, prevent rapid weight gain, and ease back into a maintenance phase. Here are some key benefits:

1. Metabolism Recovery: Prolonged calorie restriction can slow your metabolism. Reverse dieting helps by gradually increasing...

First on a physiological level, fat loss is very well understood and simple if you don’t overthink it.

1 . Fat loss comes from energy deficit. “Calories consumed VS Calories burned”

2. You can still see body fat % goes down during calories at maintenance level and body composition changes.

3. But the most important thing during our weight loss is not just to lose weight, is to actually lose as much as body fat % while maintaining to keep and gain muscles.

Here are the 5 keys for maximizing fat loss while preventing muscle loss

...

Hi fitness friends,

If you would have told me 20 years ago that I’m still exercising regularly, but with no intention of losing weight or changing the shape of my body, a singular thought would’ve crossed my mind:

“Then what’s the point?”

Back then, I thought exercise was a tool for fat loss. If I hadn’t been constantly striving to be a smaller and more shredded version of myself, there’s little chance I would have engaged with it at all.

Now that I’m older and wiser, I know that regular exercise has so many benefits beyond aesthetics. People exercise to:

✅ support mental health

✅ improve bone density and/or cardiovascular fitness

✅ improve cognitive abilities as they age

✅ increase quality of life

✅ meet a...

Are you thinking about being more active? Have you been trying to cut back on less healthy foods? Are you starting to eat better and move more but having a hard time sticking with these changes?

Old habits die hard. Changing your habits is a process that involves several stages. Sometimes it takes a while before changes become new habits. And, you may face roadblocks along the way.

Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. After a while, if you stick with these changes, they may become part of your daily routine.

The information below outlines four stages you may go through when changing...

“Before everyone gets too focused on weight loss, a better approach is achieving and maintaining good health, is combining that approach with realistic goals is the best way to achieve good health. View weight loss as slow and steady, which can help shift attention from short, drastic changes to a more moderate diet and physical activity level that are more attainable and long-lasting.”

To lose weight, calorie intake from foods and beverages must be less than calories expended from basic body functions and physical activity. Reasonable and healthy weight loss should be about 0.4 to 1.00% of total body weight on a weekly average.

“People make drastic changes in their diets by restricting certain foods or only eating certain foods. While this results in rapid weight loss,...

Can you lose fat and gain muscle at the same time 🤔

The short answer is yes, BUT ...

It’s not an optimal pathway for everyone!

According to the Oxford dictionary, recomposition means the action of composing or forming something again or differently.

The aim is to both preserve and build muscle while simultaneously losing fat.

Body recomposition is a little like watching grass grow. When you plant the seed, it’s a slow process

If you don’t nurture the grass, you won’t see a difference in its growth. However, if you take care of it by feeding, watering and giving it sunshine, the grass will start to take shape.

Before you know it, you’ll have an amazing landscape to work with and all you need to do from here is...

Hello, friend!

If you’re someone who is or will be working toward a body composition goal, consider this a friendly reminder that while I am a proponent of relying on scale weight to gauge progress, it absolutely should not be viewed in isolation. Interpreting the meaning of scale weight is highly context-dependent!

Many people focus too much on scale weight when working towards their fitness goals, especially if they’re trying to shed body fat. If you’re starting your fat loss journey or if you're already in the middle of it, remember that your scale weight is just data. A lot of things both in and out of your control can have a huge impact on what this number reads, and this can include variables such as:

• any change in your carb intake over the past few...

If you binge when you’re sad, the problem isn’t your anxiety, sadness, or stress.

Emotions are not the problem too. Because this is how you’ve learned to respond to emotions that you don’t know how to sit with, manage, or regulate.

No matter what rationally you should do, if you are emotionally dysregulated, you will always tun to what soothes you: which is “FOOD”

Eating is your way to cope. That doesn’t make the emotion the problem.

The purpose of coping is to help you regulate your emotions so that you can solve the problem behind the emotions in the first place.

Þ It’s not a crime

Þ It’s not something to punish yourself

Þ...

Hello fitness friends,

The word ‘diet’ has strong negative connotations for a lot of people. It may conjure up thoughts of restriction and deprivation, or vivid memories of past attempts to lose weight that were miserable and unsuccessful.

This is hardly surprising, considering that many people harbor rigid attitudes towards food and subject themselves to impossibly strict diets when they’re looking to lose weight.

It may seem like a good idea to banish everything tasty from your diet in order to expedite results, but research strongly suggests that this type of all-or-nothing thinking backfires in a big way.

When you eat something you’ve deemed off-limits, it’s likely that you’ll engage in something called counterregulatory eating. Triggered by...

Tracking and measuring your food should not be a chore. Writing down what you consume shows your daily and weekly intake in a snapshot. Research shows that people who kept food records lost twice as much weight as people who didn’t track what they ate. Food tracking can help you identify your healthy habits, such as choosing nutritious snacks, and habits that need improving, such as drinking too many sugary drinks.

Think about your health goals. Lose weight? Cut back on sodium? Reduce your cholesterol or blood pressure? Write down your goals. This will keep you stay focused on why you are tracking what you consume.

Here are some ways to keep a food diary:

• Write down what you eat and drink on paper, keep notes on your computer or digital device, or use a food...

Welcome to our site! We are in the process of building our blog page and will have many interesting articles to share in the coming months. Please stay tuned to this page for information to come. And if you have any questions about our business or want to reach out to us, we would love for you to stop by our contact page.

Thank you!