Elite Training Academy

Set Goals, Smash Goals:
🚀 November is the perfect time to set new fitness goals. Aim high, work hard, and watch as you smash those goals! What's on your fitness goal list this month?

DO YOU HAVE BALANCE?

TRAINING VS RECOVERY

Sporting success requires a range of skills and abilities that are developed through a variety of training modes and the accumulation of experiences and exposures

Physical training components include factors such as strenth, power, speed, endurance and agility

Mental or psychological components comprise acceptance levels, confidence, positive self talk and the ability to deal with adversity

Technical and Tactical aspects relate to skill development, stratgey, decision making and reacting appropriately to changing circumstances/ environments and opponents

In contrast, to adapt from the stimulus placed on the body from training and competition, recovery must be adequate

- Sleep is essential for allowing the body to repair and rebuild tissue, restore energy and reduce stress

- Nutrition and hydration are critical for optimising performance and recovery

- Active recovery involves engaging in low-intensity activities e.g. walking, to promote circulation, metabolite clearance and nutrient delivery

- Passive recovery involves using techniques like massage or cold water immersion to reduce muscle soreness and percieved fatigue

- Mental recovery aims to promote relaxation via meditation and diaphragmatic breathing

""You can't pour from an empty cup""

Are you balancing your inputs and outputs?

Recover hard to train hard(er)

Share this with someone who needs more balance

WHAT'S IN YOURS?

Does your gym bag tick all these boxes?

What else do you consider essential?

Tag a buddy that needs something on this list.

What gym bag essentials would you add?

The body achieves what the mind believes.

Visualize success, cultivate a positive mindset, and watch as your determination transforms into achievement.

Your thoughts create your reality.

Dream big, work hard, and believe in yourself! 🌟💭

Your Space, Your Rules:

Whether you prefer solo sessions or group workouts, our gym offers a variety of options to suit your preferences. Feel free to explore and find what works best for you!

At our gym, it's not just about getting fit—it's about feeling comfortable, confident, and empowered every time you walk through our doors. Come discover your new fitness home!

Life is 10% what happens to us and 90% how we react to it.

Embrace the challenges, learn from setbacks, and use every obstacle as an opportunity to grow stronger.

Your resilience is your greatest asset.

Keep rising! 🌟💪

Every journey begins with a single step.

Take that step with us and let's embark on this fitness journey together! 👣

JOIN TODAY!

In a world where you can be anything, be unstoppable.

Break barriers, defy limits, and unleash your full potential.

The only person you're competing with is the one in the mirror.

Let's make every rep count! 🔥💪

Fire up your evening by reading some exercise tips to enhance your workout goals.. 💪

1. Stay Consistent
2. Bring a Buddy
3. Warm Up + Cool Down
4. Stretch

Don’t forget you can boost any workout with a fire playlist to motivate you from start to finish! 🔥

BOTTOM LINE: Fitness is a lifestyle.🥶
Comment down below with any questions!

TRAIN HARD, RECOVER HARD

You can only train as hard as you can recover

Aim to do both, recover hard, to train hard

Sporting success requires a range of skills and abilities that are developed through a variety of training modes and the accumulation of different experiences and exposures

Physical training components include factors such as strength, power, endurance, speed and agility

Mental or psychological components comprise acceptance levels, confidence, positive self talk and the ability to deal with adversity

Technical and Tactical aspects relate to skill development, strategy, decision-making and reacting appropriately to changing circumstances, environments and opponents

In contrast, to adapt from the stimulus we place on ourselves from training and competition, recovery must be adequate

Sleep is essential for allowing the body to repair and rebuild tissue, restore energy and reduce stress

Nutrition and hydration are critical for optimising performance and recovery

Active Recovery involves engaging in low-intensity activities e.g. walking to promote circulation, metabolite clearance and nutrient delivery

Passive Recovery involves using techniques like massage or cold water immersion (CWI) to reduce muscle soreness and perceived fatigue

Mental Recovery aims to promote relaxation via meditation and techniques like diaphragmatic breathing

""You can't pour from an empty cup""

Make sure you refill your buckets of energy: physical, mental, social & emotional

Are you executing all aspects of this equation?

Greig et al. (2020) Auto-regulation in resistance training: addressing the inconsistencies.

Here's a list of healthy foods from different food groups that you can consider incorporating into your diet:🍓

Plant Based Proteins:
❏ Lentils
❏ Beans
❏ Peas
❏ Hummus
❏ Tofu
❏ Vegetarian protein powders

Dairy:
❏ Low Fat Milk
❏ Nut Milk (Almond, Cashew, Coconut)
❏ Cottage Cheese
❏ Plain Greek Yogurt

Animal Protein:
❏ Lean Red Meat
❏ Lamb
❏ Lean Pork (tenderloin)
❏ Chicken
❏ Turkey
❏ Duck

For further assistance send us a message! 🥦

💧💦 Hydration Nation: Sip, Sip, Hooray for Water! 💦💧

Water—the elixir of life! Today, let's raise a glass and celebrate the power of staying hydrated. Join me as we dive into the countless benefits of H2O and remind ourselves why it's essential for our overall well-being. Cheers to hydration! 🥤🌊

💦 Hydration is key for maintaining optimal bodily functions. From boosting our energy levels to supporting digestion and promoting radiant skin, water is the secret ingredient that keeps us feeling our best. Stay refreshed, stay hydrated!

-> Have you drank enough water today?

HOW OFTEN DO I TRAIN⁉️

This will depend on your goals…

✅ Strength train at least 2-3 days a week.
✅Add in energy training on your off days to improve your cardiovascular system.
✅Adequate rest and recovery are essential for muscle repair and growth.

For further assistance comment down below!

Busy athlete? 🏃🏼 - We Get It!
Hectic school Life? 👔 - We Get It!
Busy Social Life? 👠 - We Get It!
Limited Time? ⏰ - We Get It!

WE GET IT!

We have built our program with athletes like YOU in mind! 💪

🌟 Celebrating Progress: From Day 1 to Today! 🙌💪

Progress is about more than just physical changes. It's about gaining confidence, learning self-discipline, and proving to yourself that "I am capable of achieving anything I set my mind to"

Fitness has to become a lifestyle💯🔥

🎉 This journey is far from over.

Continue to set new goals, chase new dreams, and let our team help you become the best version of YOU!

WHAT A PAIN!

DOMS - Delayed Onset Muscle Soreness

This is the sensation of pain, tenderness, stiffness or perceived tightness felt in muscle tissue in the days following intense or unfamiliar movements and exercise

It is typically induced by unaccustomed exercise, especially eccentric (lengthening) activities with long bouts of time under tension e.g. RDLs!

The exact physiological mechanism is not well understood, however, it is believed to be a product of muscle damage and inflammation

Exercise-induced muscle damage (EIMD): the micro-trauma to muscle fibres (tearing) and mechanical distruption of contractile proteins and connective tissue are thought to contribute to pain perception

Additionally, the inflammatory response and increased levels of circulating markers of inflammation activate pain receptors and sensitise free nerve endings to increase pain sensation

Muscle soreness generally peaks within 48 hours post-exercise

Exposure to and adaptation from resistance training over chronic periods will reduce the severity of DOMS - consistency is key

DOMS will likely be experienced to a greater degree in those new to resistance training, returning to large eccentric sporting demands after long periods of absence and those who are over-trained and under-recovered

How does this knowledge influence how you work with new athletes, clients and teams?

What was the worst DOMS you ever had?

Let us know below

Mizumura & Taguchi (2016) Delayed onset muscle soreness: involvement of neurotrophic factors

Sunday is a great day for active recovery.

Take a walk, ride a bike, stretch, recharge with meditation 🚴🏼🧘🏽‍♀️🚶🏻

Sweat more, 💦

Unwrap the gift of fitness this month and give yourself the strength to scare away those monsters 🎃🏋️‍♀️

Doubt kills more dreams than failure ever will.

Believe in yourself, work hard, and watch the magic happen.

✨💦

To Nap or not to Nap?

Sleep is essential for optimizing recovery and athlete performance

Athletes face challenges to their sleep and wake schedules due to early morning training, multiple training sessions per day and night-time competition

Sleep disturbances due to these sport-related factors are highly variable amongst individuals

With some experiencing more pronounced negative consequences such as insomnia symptoms, fragmented sleep, longer sleep latency and daytime fatigue

This is where strategic napping comes into play

This represents a compensation strategy for athletes to increase the total sleep duration across a 24 hour period

It may help counteract daytime sleepiness associated with sleep restriction, loss of sleep or chronic fatigue

This could be in the form of a ""prophlactic nap"" - one taken in anticipation of sleep loss or a ""replacement nap"" - one taken in response to sleep loss i.e. to ""repay sleep debt""

Nap Recommendations:

- Short naps

- 20-90 mins in duration

- Taken between 13:00-16:00

- With at least 30 mins afterwards to reduce ""sleep inertia"" upon wakening, prior to any training, which has been shown to improve:

PHYSICAL PERFORMANCE: Sprint times, time to exhaustion, grip strength and jump height

COGNITIVE PERFORMANCE: Visual reaction time and attention

PERCEPTUAL MEASURES: Fatigue, muscle soreness, sleepiness, alertness and rating of perceived exertion (RPE)

PSYCHOLOGICAL STATE: Mood, depression and well-being

Lastella et al. (2021) To Nap or Not to Nap? A systematic review evaluating napping behavior in athletes and the impact on various measures of athletic performance.

Keep this one handy for your next nap.

Lastella et al. (2021) To Nap or Not to Nap? A systematic review evaluating napping behavior in athletes and the impact on various measures of athletic performance.

It's not the end; it's your chance to finish strong!

The month is closing, but your goals are still wide open.

Let's push ourselves to new heights! 💪🚀

Progress, not perfection. Every step forward is a victory worth celebrating.

What's your recent fitness win? 🏆💚

Why Be a Part of ETA?

✅ Expert Trainers: Our dedicated trainers are here to guide you on your fitness journey, offering personalized support every step of the way.

✅ Diverse Workouts: From speed & agility to strength-building sessions, we offer a variety of sessions to keep you motivated and engaged.

✅ Inclusive Community: At ETA, everyone is welcome. We celebrate diversity and embrace individuals of all fitness levels and backgrounds.

✅ Fun Events: Join us for challenges, and community events that make every session exciting and enjoyable.

✅ Results-Driven: Your goals are our goals. We're committed to helping you achieve and surpass your fitness aspirations.

Ready to transform not just your body but your entire lifestyle? Join ETA and become a valued member of our fitness family.

Let's crush goals, break barriers, and celebrate victories together!

A journey of a thousand miles begins with a single step.

Tray took that step, embraced the journey, and conquered every challenge along the way.

Your determination is admirable! 🚀

Strength isn't just about lifting weights; it's about lifting yourself up.

Put yourself first in your fitness journey, and be kind to your mind.

The most powerful gains happen within. 💪