Living Lean

Follow Reya on Instagram: https://www.instagram.com/reyaskye/?hl=en

Join us as we welcome back our very own Reya, our client success manager. She shares her  personal transformation story, and the victories and hurdles she faced on her journey to lose over 10% of her weight in just 15 weeks!

This episode isn't just about Reya's  journey, though. Nope, we're also busting myths and demystifying fat loss and reverse dieting, along with confronting self-limiting beliefs and the power of trusting your body, even when progress seems painfully slow. We also dive deep into the science behind body transformation and the importance of a collaborative and trusting relationship with a coach. 

We wrap up the episode with an engaging discussion on the benefits of calorie cycling for women, even when the research evidence seems skimpy. Discover how this approach to nutrition can yield powerful results and how to best leverage intensity in your workouts. Reya leaves us with some valuable wisdom for those embarking on their fitness journeys, emphasizing the importance of finding a coach who takes a holistic approach to training. So come on over, tune in, and prepare to be inspired on your journey towards achieving your fitness goals in a healthy and sustainable way.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

We're also peeling back the layers on some of our most pivotal moments. Moments that have shaped our perspectives, transformed our bodies and ultimately, inspired others to embark on their own journeys. From Coach Natalie's fascinating foray into bodybuilding to our own battles with injuries and the rigorous photo shoot preps, we reflect on the essence of these experiences and how they've pushed us to our limits. 

And of course, no fitness dialogue is complete without addressing the ever-evolving relationship with food. Remember when the term 'If It Fits Your Macros' (IIFYM) was still novel? We certainly do. As we dissect the evolution of training and nutrition, we shed light on our personal journeys with food, underscoring the importance of collaboration, education and time in understanding nutrition. Look forward to some candid, thought-provoking and insightful perspectives - all designed to inspire you on your own fitness journey. 

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Video mentioned (properly training the rectus abdominis):
- VIDEO #1: https://www.instagram.com/p/CvBCWm-S3d1/?hl=en&img_index=2
- VIDEO #2: https://www.instagram.com/p/CbWApw1jaDD/?hl=en

Core training goes way beyond aesthetics; a strong midsection can improve your athletic performance and protect your spine. We dissect core anatomy, spotlighting on the functions of different muscles groups, and the importance of active tissue lengthening and shortening. We delve into why the much sought-after 'burn' might not guarantee a six-pack, and why spinal flexion trumps hip flexion in core workouts. Our helpful tips will help you navigate away from common mistakes and steer you towards effective core training strategies.

We're not just all talk; we guide you through our favourite exercises, from cable crunches to decline sit-ups, providing actionable insights on how to perform these movements for maximum effectiveness. For all the strong new mothers out there, we touch on postpartum core training, and the path to regain strength in the transverse abdominis post-pregnancy. Lastly, for those keen on enhancing their performance, we share the secret sauce to incorporating core movements in your weekly training regimen. 

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Is perfectionism hurting your progress?

In today's episode, we dig in to the importance of redefining goals amidst struggles, transforming failures into lessons and the power of a 'dimmer switch' mindset over an all-or-nothing approach. We underline the significance of setting high standards while balancing them with realistic expectations. The art lies not in the fear of failing or self-hatred, but in using them as motivators without letting them consume us. This is an episode that offers a fresh perspective on achieving fitness goals, overcoming perfectionism, and embracing progress, one step at a time. Join us as we redefine the narrative of success in physique transformation.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Unmask the truth about frequent dieting and its impact on fat loss, particularly for women, as Coach Andrea and I debunk common myths and misconceptions surrounding this topic. This episode is an eye-opener as we shed light on how frequent dieting can affect your metabolism, hormones, muscle mass, and psychological well-being, ultimately influencing your physique development journey. Join us as we walk you through the four critical areas to think about when it comes to dieting protocols. 

We dive deep into the complexities of female physiology, exploring how dieting influences metabolism, leptin and ghrelin levels, testosterone and thyroid hormones, and cortisol. You'll learn how frequent dieting can potentially lead to body fat overshooting, resulting in a frustrating cycle of yo-yo dieting. We also lay out the importance of proper training and dieting protocols to prevent muscle loss, emphasizing the need to allocate time for muscle growth between diets and the potential risk of micronutrient deficiencies. 

We round off this episode by reinforcing the necessity of a smart approach to dieting and training. We discuss how fat loss alone isn't the golden ticket to achieving the desired physique, but instead, building muscle plays a crucial role. Learn how to optimize your dieting and training to prevent body fat overshooting and ensure you're on track to reach your physique goals. So, gear up to rethink your dieting strategies with us and set yourself up for success in your fitness journey.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Ever wondered how to maximize your gym time, progress, and overall experience? Well, you're in for a treat! Today, we're unpacking all the gym bag essentials you didn't know you needed. 

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Amy's 4 Month Transformation: https://www.instagram.com/p/CzFOU1KPczz/?hl=en

Ever given up on yourself in the middle of a personal transformation journey? We've all been there, it's a struggle. But how do you turn that feeling of failure around, dust off, and keep pushing forward? Well, it's about time you challenged your perspective.

As you join us on this discussion, we delve into the power of visualization and accountability in nutrition habits, and how to reframe failure as a stepping stone towards personal growth. We believe that the most significant struggles often lead to the most growth. It's about learning to see our challenges as opportunities. So, buckle up and get ready for a perspective shift that could change the course of your journey towards personal development and success.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en
Check out Brandon's website: https://www.brandondacruzfit.com/
Email Brandon: [email protected]

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

As physique development enthusiasts, we know how deeply frustrating it can be to balance our passion with the reality of physical setbacks. In this conversation with Coach Natalie, we share personal histories of navigating these challenges. This is a conversation about embracing the reality of pain and discomfort, about understanding the difference between the two, and about persevering through them without losing sight of our goals.

We all know that an ounce of prevention is worth a pound of cure. But have you ever wondered what that actually looks like in a training context? It turns out, injury prevention isn't just about knowing your limits or avoiding risky moves. It's about understanding the intricate biomechanics of your body, about setting up your movements correctly, and about forging an intimate connection between your nutrition and training plans. We also get into the nitty-gritty of proper warm-ups and how a something as simple as incline walking can prime your body for the rigors of training.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE