Elevate Fitness & Martial Arts

Say hi on social! Check out our website www.elevatefitness.com Join our tribe and be a part of an amazing wellness community! https://www.facebook.com/groups/974130355986336/ Facebook https://www.facebook.com/elevatefitnessma/ Twitter https://twitter.com/elevatefitma Insta https://www.instagram.com/elevate_fitness_ma/ Why Someone may seek a life Coach Some common pain points that lead people to se...

My client Emma Smith lost 109 lbs! Listen to her incredible and inspiring journey. Her struggles and her advice to those who are starting out on their journey. Join our mini 5 Day Challenge! Fat loss made simple in 5 Days! https://lp.constantcontactpages.com/su/9Pra1Ya/fatlossmadesimplein5days Say hi on social! Check out our website www.elevatefitness.com  Join our tribe and be a part of an amazin...

1. You may feel nervous, anxious, confused, or excited! That's ok! It's normal to feel that way! Change can be uncomfortable. You may even try and talk yourself out of it! People can negotiate, make excuses and rationalize not showing up.  Subconsciously our mind knows we will be challenging ourselves and more energy will be needed. Our mind goes into protective mode.  You may feel awkward and the...

Without getting all scientific, simply put, solid foods take more time to digest. Your body needs to break down the protein (chicken, fish, beef…etc.) to send it to the muscles for recovery and repair. Drinking a protein shake can speed up the process of fueling your muscles. Digestion can take about an hour or so, where a protein shake can take 30 min.  It's also helpful if you have a hard time h...

I can help you jumpstart your journey! In this challenge Ill take you through the 3 major pillars when it comes to weight loss and fitness. Better yet, I have created a step by step guide for you and during the challenge my team and I will keep you accountable and support you every step of the way! Its more than lack of motivation and willpower! Learn to recognize the behaviors and habits that get...

PROTEINS Proteins provide 4 calories per gram.  Proteins are life! They are vital for processes like cell signaling, immune function and the building of tissues, hormones and enzymes.  Proteins are essential. We need protein in our diet. Sources of Proteins (1) Amino Acids:  The building blocks of proteins.  There are 20 different amino acids in various combinations to make different types of prot...

Episode 18: Fats provide 9 calories (energy) per gram, making them the greatest output for energy (they are the cleanest form). Fats are essential for growth and cell function. Fats aid in the maintaining of the body's core temperature. Fats help with the absorption of fat-soluble vitamins such as A, E, D, K. Fats also aid your body in absorbing nutrients and producing important hormones. Liquid a...

Carbohydrates:  Sugars, starches, fiber. Most types of carbs get broken down into glucose (blood sugar), which your body either uses for immediate energy or stored as glycogen—the storage form of glucose. Glycogen is stored in the liver, as well as in and around the muscles. If you consume too many carbohydrates, your body has to store it! That storage is inside fat cells in the liver, and those c...

Micronutrients: These 5 Vitamins are a must! Hi there! Coach Lu here out of Elevate Fitness and Martial Arts! I wanted to reach out and give you some valuable information regarding multivitamins and supplementation. You may find this useful and be able to apply what you learn to your wellness toolbox! Unfortunately, my friends, we are not getting what we need through food. The standard American Di...

Sleep Let’s talk about sleep! When it comes to fat loss and living a lean and fit lifestyle, sleep is a key element.  In fact, sleep is just as important as what you put into your body and exercise. It should become a non-negotiable! If you are getting less than seven hours of sleep, this puts you in the red zone! Even if you think it’s all good.  We need a minimum seven hours of sleep to function...

You were motivated, determined and on a roll!  Then life threw a curve ball and you fell off the wagon -- you went on a binge eating frenzy!  Watch this video until the end for the dos and don’ts on how to get back on track after a binge. Many of us find it hard and challenging to not overeat or binge.  We set out on a mission to lose weight or get healthy and voila!!!!  Shit happens and we end up...

We all at some point or another have heard about positive thinking. In fact, many of us truly see the benefits and may have even been inspired to want to be a more positive person. We can read a meme on Pinterest or see a dope-ass Instagram post. What about hanging around a positive person and just think, "I want to be like that," or maybe just the complete opposite! Maybe you’re just sick of your...

Here are 4 hacks that won't completely do away with the negative effects of alcohol on the body, but they will lessen the blow: 1. Keep it clear.⠀ ⠀ 2. Keep the carbs low.⠀ ⠀ 3. Have some fats.⠀ ⠀ 4. For every drink you have, follow it with a glass of water.⠀ ⠀ Alcohol is high glycemic and insulin spiking, and that leads to insulin resistance. ⠀ ⠀ Alcohol affects your emotional control center. Thi...

Episode 11: Feeling low on energy at the end of the day? Do you have a crazy or hectic schedule at home or at work?? When it comes to motivation these are very real and difficult road blocks to overcome, especially when trying to finding motivation to reach your fitness goals! Look, we all know the benefits of exercise and how much it can improve our livelihoods, yet when it comes to just "getting...

To grow in life we have to be willing to keep learning. The lessons of life will always reveal themselves as long as we are willing to see them and grow internally from them. When you set out on a journey, your growth and progress will never be linear! In fact, it will be downright messy and all over the place! You will have success and wins and failures and setbacks; all of this will be part of t...

Injuries happen, they are a part of life! If your on a wellness journey don't let an injury stop you! Here are some tips to keep you leveling up!  Facebook https://www.facebook.com/elevatefitnessma/ Twitter https://twitter.com/elevatefitma Insta https://www.instagram.com/elevate_fitness_ma/ Web www.elevatefitnessma.com Linkedin https://www.linkedin.com/in/lura-roberts-190 www.elevatefitness.c...

Recognize what and who energy vamps are! Learn the characteristics and how to be more mindful of who you share you energy with.  Are you an energy vamp? If so...now is the time to recognize it! Dont beat yourself up about it! We all have our moments. Its all part of the journey.  Learn the building blocks and tools to change bad habits to good habits!  In this course, learn how to m...

But do you meal prep? In this episode we cover some quick benefits of meal prepping and some steps to get started. Give yourself the gift of nutrition and wellness! ://online-weight-loss-program.teachable.com/p/seven-nutrition-tips-that-will-greatly-improve-fat-loss-sucess

Meditation doesn't have to be a chore or another thing to add to your todo list! It can be super beneficial to offer daily clarity, stillness,focus,relaxation and to just get back in that positive vibration and alignment. If you enjoyed this segment enroll in our amazing online course called elevated! Learn to elevate your inner and outer world!https://online-weight-loss-program.teachable.com/p/el...

In this episode I'm gunna share with the official goals setting strategies that I use in my personal life and in business to get the results I'm working twards! If you enjoyed this segment enroll in our amazing online course called elevated! Learn to elevate your inner and outer world!https://online-weight-loss-program.teachable.com/p/elevated Dont forget to subscribe to your YouTube challenge htt...

Nutrition is it! It is the foundation! When on a wellness journey it is where you want to start. Give yourself the gift of nutrition and wellness! ://online-weight-loss-program.teachable.com/p/seven-nutrition-tips-that-will-greatly-improve-fat-loss-sucess

Be coachable! Dont assumes you know everything! Maybe there is a lesson you are missing. Be willing to take in and apply the teaching and messages you may be missing. https://online-weight-loss-program.teachable.com/p/seven-nutrition-tips-that-will-greatly-improve-fat-loss-sucess

Establishing a morning or evening routine can greatly improve your mental wellbeing! Listen to episode 2 for tips on how to add one to your life and the benefits! If you enjoyed this segment enroll in our amazing online course called elevated! Learn to elevate your inner and outer world!https://online-weight-loss-program.teachable.com/p/elevated Dont forget to subscribe to your YouTube challenge h...

Its important to get your mind in alignment with our true self, especially when something throws you off! Here are a couple tips to get you back on track.