Elevate Fitness & Martial Arts

Coach Lu
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  • SELF-IMPROVEMENT

Navigate to the path of wellness by focusing on mindset, nutrition and fitness. I help busy men & women get lean + strong so they can feel confident + energized🔥 Fat burning solutions for the fat loss overwhelm. Move past limiting beliefs and decide to rise!

  1. 08/18/2023

    Unlocking Your Potential: The Mindset Magic of Life Coaching. Meet my guest, Al Scardino.

    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 seek a life coach include: Lack of Direction or Purpose Stagnation or Lack of Progress Low Self-Esteem and Confidence Balancing Work and Life Career Transition or Change Relationship Challenges Stress and Burnout Procrastination and Lack of Motivation Overcoming Fear and Doubt Health and Wellness Goals lifestyle changes. Personal Development Managing Life Transitions Communication Skills Building Resilience Time Management and Productivity What is a life Coach? A life coach is a professional who assists individuals in setting and achieving personal and professional goals. They provide guidance, support, and motivation to help clients clarify their aspirations, overcome obstacles, and make positive changes in various aspects of their lives. Life coaches often focus on areas such as career, relationships, health, personal development, and overall well-being. Through conversations, goal-setting, and action planning, life coaches help clients unlock their potential and create a more fulfilling and successful life. Here are some ways a life coach can enhance one's life. Identifying Limiting Beliefs: A life coach can help individuals recognize and challenge limiting beliefs that might be holding them back from achieving their goals. They work to replace these negative beliefs with more empowering ones. Goal Setting and Clarity: Life coaches can help clients clarify their goals and create a roadmap to achieve them. This process can boost motivation and create a sense of purpose. Positive Self-Talk: Coaches teach clients techniques to cultivate positive self-talk, which can lead to improved self-esteem and a more optimistic outlook. Mindfulness and Awareness: A life coach can introduce mindfulness practices that help clients become more aware of their thoughts, emotions, and reactions. This awareness enables them to make conscious choices and respond effectively to challenges. Cultivating Resilience: Life coaches assist clients in developing resilience, teaching them how to bounce back from setbacks and stay focused on their goals, even in the face of challenges. Visualizing Success: Coaches often guide clients through visualization exercises to help them vividly imagine achieving their desired outcomes. This technique can enhance motivation and make goals feel more achievable. Behavioral Change: Life coaches help clients recognize patterns of behavior that might be hindering their progress. They offer strategies to make sustainable changes and establish healthier habits. Accountability: Coaches provide a sense of accountability, checking in on clients' progress and holding them responsible for the actions they commit to taking. Stress Management: A life coach can teach stress reduction techniques, helping clients manage stressors more effectively and maintain a more balanced mindset. Fostering Positive Mindset Shifts: Through conversations and coaching exercises, life coaches encourage clients to shift from a fixed mindset to a growth mindset. This change in perspective promotes a willingness to learn, adapt, and embrace challenges. Confidence Building: Coaches help clients recognize their strengths and accomplishments, boosting self-confidence and enabling them to approach challenges with greater self-assurance. Supportive Environment: A life coach provides a non-judgmental and supportive space for clients to express their thoughts and concerns openly, fostering an environment for growth and change. Contact Information Al Scardino 707 776‐7904 Fredo2run@gmail.com https://m.facebook.com/story.php?story_fbid=117711

    51 min

  2. 07/03/2023

    She lost 109 lbs.! Listen to her Story and her advise to those struggling with weight loss.

    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 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/

    35 min

  3. 11/11/2022

    What to expect when you first start working out (or start working out again).

    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 movements may not flow just yet. Just remember...it will get better! 2. You may experience light-headedness, dizziness, or feeling like your gunna throw up. Ummm...you just might get sick. 🤮🤢🥵 Ease into the workout. Start slow and remember you are on your journey. Your job isn't to worry about everyone else or keep up with everyone else! Just do you! If you feel sick backoff and sit out. If it doesn't get better... call it a day. But don't give up! Get back at it again at your next workout. 3. You will be sore! You are putting your muscles through a significant amount of stress that it's not familiar with. Once again, ease into the change and work on form and consistency. 4. You may feel hungry and sleepy. You are expending energy and your body is like what the heck!  Over time you will see your energy levels go up! You will improve your strength and endurance. You will handle stress better and overall mood enhancement from the feel-good hormones that exercise releases and newfound confidence mentally and physically.  Are you nervous about your first workout? If you are an OG what was your experience like? Feel free to download this video! Say Hi on Social Media! Facebook https://www.facebook.com/elevatefitnessma/ Insta https://www.instagram.com/elevate_fitness_ma/ Website www.elevatefitnessma.com Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle Protein episode https://anchor.fm/elevatefitnessma/episodes/Episode-21-The-scoop-on-protein-powder--Is-it-necessary-er1b9c

    16 min

  4. 02/26/2021

    Episode 21 The scoop on protein powder! Is it necessary?

    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 hitting your daily protein intake. Say Hi on Social Media! Facebook https://www.facebook.com/elevatefitnessma/ Insta https://www.instagram.com/elevate_fitness_ma/ Website www.elevatefitnessma.com Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

    18 min

  5. 02/20/2021

    Our 42 day challenge explained and broken down.

    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 in your way so you can build consistency and get results!  Learn to nourish and grow a positive mindset. Let my team and I hold you accountable!  Daily/Weekly check ins Weekly weigh-ins. Support and community! When you want to incorporate change its nice to have a great support system and a tribe that understands and strives for similar goals! Daily workouts! You can zoom online with us if you are group motivated.  If class times don't fit your schedule, no prob! You will receive daily workouts. If you are local join us at the gym for outdoor fitness! We have all the equipment you will need! Nutrition Breakdown! Get educated and energized! What to eat, when to eat and how much to eat. The best part is that our plan is sustainable and offers food freedom! Ditch the diets that restrict and cut out everything you love!  This challenge can be done locally or 100% online! HERE IS THE WAITLIST LINK https://lp.constantcontactpages.com/su/MS3VxUx/42

    31 min

  6. 02/05/2021

    EPISIDE 19:PROTEIN! THE ESSENTIAL MACRONUTRIENT. Sources and how much you need.

    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 proteins, and 9 essential amino acids. (2) Complete Proteins:  Animal proteins provide all of the essential amino acids. - Chicken  - Turkey - Beef  - Bison - Pork  - White Fish - Shellfish - Salmon - Egg whites - Tuna - Whole eggs/egg whites - Dairy (3) Incomplete Proteins:  Meaning low in one or more of the essential amino acids. Most plant-based proteins are incomplete. There are a few exceptions: - Grains - Lentils - Beans - Rice - *Soy - *Quinoa - *Tofu - *Edamame (4) Complementary Proteins:  When put together they make complete proteins. Two or more protein sources that when put together provide adequate amounts of all essential amino acids.  - Rice & beans Our bodies are amazing! When we eat a variety of grains, vegetables and plant-based foods at any given point throughout the day, our bodies will extract all of the essential amino acids it needs throughout the day and not necessarily in the same meal. It's like a 24-hour clock! How much protein should you eat?  According to the Academy of Nutrition and Dietetics and American College of Sports Medicine, it's important to understand that the amount of protein that a person needs varies! Requirements are lower for sedentary peeps and start to increase depending on activity levels.  A sedentary person needs about 0.8 g/kg per body weight to prevent malnutrition.  Active individuals will range between 1.2-2 g/kg per body weight.  This range is important depending on the types of activities and exercises you do.  Endurance peeps will be at about 1.2 I g/kg.  Strength and power peeps will be at about 2 g/kg. The bottom line is if you’re an active individual, your daily protein intake will fall between this range:  if you do more endurance-based sports or exercises, you will be between the 1.2‐1.7 g/kg range; 1.8-2 g/kg is for our strength training people.  If you’re not used to eating so much protein, I recommend building up to your daily intake. I also suggest making sure you have enough fiber (soluble and insoluble). Protein can plug you up if you’re not used to higher consumption. I realize that there are those who believe you should have more protein than 2g/kg/day.  There are special cases with elite athletes and for individuals with higher energy intake requirements.   I'm not here to debate the topic, I'm simply educating and these numbers are a great starting range. Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

    13 min

  7. 01/29/2021

    Fat! The essential macronutrient that provides energy and aids in important functions of the body.

    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 at room temperature = oil Solid at room temperature = fat Fats are categorized as Saturated or Unsaturated. Saturated fats have gotten a bad rap just like carbs. Once again, it becomes a controversial topic.  In my opinion, I feel it is the trans fats you need to do away with, not the saturated.  Also, no fat and cutting out a valuable macronutrient cannot be a good idea! Especially since fat is essential to the body’s functions. Examples of saturated fat are whole eggs, butter, lard, coconut oil. Unsaturated fat are then subdivided into monounsaturated fats and polyunsaturated fats. An example of monounsaturated fats are primarily our oils. Polyunsaturated fats are then divided into two more subcategories: Omega 3 and Omega 6. Polyunsaturated fat sources for omega 3 are EPA/DHA and come from seafood sources, such as salmon. These are the fats you may want to include more of in your diet! Some Omega 6 sources come from avocadoes, nuts, oils.  We tend to get plenty of omega 6 being that they are the most common and abundant fat sources. Fats that you want to avoid: anything with trans fats (margarine, processed oils like vegetable, soy, corn), fried foods, certain pastries.  Be sure to read the labels! Think of it like this: all of the fat that is so amazing for your body exists in nature as is -- non-processed and energy rich! Fats that make you sluggish and don't contribute to your heart health are processed and man-made. If you do buy oils that have gone through processing, keep in mind cold-pressed and organic are best (e.g., coconut oil). Say Hi on Social Media! Facebook https://www.facebook.com/elevatefitnessma/ Insta https://www.instagram.com/elevate_fitness_ma/ Website www.elevatefitnessma.com Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

    17 min

  8. 01/08/2021

    Carb! The most highly debated macronutrient! Are they bad?

    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 can accumulate and cause fatty liver, obesity, diabetes, and more. Carbs provide four calories per gram and typically make up the largest portion of people’s calorie intake. Carbs are one of the most highly debated macronutrients in terms of consumption. They are non-essential, meaning our body can convert other macronutrients into glucose (carbs). Carbohydrates can be insulin-spiking and insulin is the main fat storage hormone.  Carbohydrates are not just bread and pasta. Carbs include vegetables, fruit, potatoes, candy and pastries.  In simple terms, carbohydrates = sugar. We have complex carbs and simple carbs…not all carbohydrates are created equal!  Simple carbs:  Fruit, sweets, white bread, white rice, soda, pasta. Fast burning and quick to spike insulin.  Fast burning carbs can be useful.  It’s a quick source of energy and can be used for energy right away.  Where we get into trouble is when we overdo it and consume too many quick burning carbohydrates. Eating fats with carbohydrates will create a buffer effect and slow down an insulin spike. Complex Carbs:  Beans, lentils, brown rice, oats. Slow burning, slow to spike the insulin.  Whole grains are a great form of slow-burning carbs.  Not only do they provide energy but they provide fiber.  Many foods can be a mixture of macro nutrients.  For example, beans are a great source of protein and carbohydrates.Facebook https://www.facebook.com/elevatefitnessma/ Insta https://www.instagram.com/elevate_fitness_ma/ Website www.elevatefitnessma.com Bypass the overwhelm that comes when trying to lean out and live a healthy lifestyle without all the confusion! If you are trying to lean out, you know how overwhelming and frustrating it can be with all of the information and fads out there! That's why I have created this free mini-course to teach you the three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Consider this your step-by-step guide! The three most important steps you need to take so that you can lean out and live a healthy lifestyle without all the confusion! Head over to the link in our bio or click the link below and join this free course! https://elevate-fitness-martial-arts.teachable.com/p/the-3-most-important-steps-you-need-to-take-so-that-you-can-lean-out-and-live-a-healthy-lifestyle

    17 min
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About

Navigate to the path of wellness by focusing on mindset, nutrition and fitness. I help busy men & women get lean + strong so they can feel confident + energized🔥 Fat burning solutions for the fat loss overwhelm. Move past limiting beliefs and decide to rise!

Information

  • Creator
    Coach Lu
  • Years Active
    2019 - 2023
  • Episodes
    25
  • Rating
    Explicit
  • Copyright
    © Coach Lu