FREQUENTLY ASKED QUESTIONS
-
Fit Elite Training was established with Fitness, Faith and Competition as the core values. We work with individuals with any goal in mind and offer personal training and group classes. We cover not only training but nutrition, recovery practices, psychological factors and much more.
-
Yes, we work with absolutely anyone no matter your age, ability or current fitness level. Everything we do can be modified so whether you are a professional athlete or have never worked out before we are here to help you.
-
At Fit Elite we not only look at the details of training, nutrition, recovery and lifestyle but use community and friendly competition to give you that extra push.
-
We have a variety of training packages for personal training. These packages range from $50 up to $95 a session. Functional Fitness classes are $150 a month. Contact us for more details and we’ll be happy to discuss all your options.
-
You can fill out the inquiry form on our contact page or email us at fitfc2@gmail.com. We’ll get back to you within 24hrs.
-
Complete fitness: We not only help you become more well-rounded but also guide you toward specific goals. We do this by providing you with a training plan that includes warm ups, GPP, accessory training, SPP, cool downs, measurables, nutritional strategies, sleep/recovery guidance, assistance in understanding why you train and within all this developing a solid coach/athlete relationship.
We included fitness/goal training standards (see Training page) The motivation for all standards is to be as fit as possible while obtaining goals/sport improvements.
Faith centered: God is the only reason FIT FC exists and we will use this platform however he wants us to spread the gospel and tell others about his son Jesus.
Competition: Whether you are competitive or not some form of competition always provides an additional boost of motivation, effort and accountability. Each quarter of the year we host a fun competition for you to test your fitness
-
These workouts are our recommendation of what to do each day. These workouts are meant to be the base level of fitness for everyone whether you are a professional athlete or new to training. Everything can be modified. The differences in training come from the SPP (Specific Physical Preparedness). Which is where skills of sport or goals are incorporated.
-
Electrolytes (Sodium, magnesium, potassium calcium): Himalayan salt prior to workouts.
Carbohydrates: Easy digestible foods such as bananas or other fruits are good pre-workout
Water: If you workout in the morning you should have at least 25-30 ounces of water consumed. If training mid day 50% of your daily goal intake and 75% if training in the evening.
BCAAs: Branch chain amino acids can reduce muscle fatigue, improve muscle recovery and enhance muscle repair. This can be consumed in the form of easily digestible protein such as eggs or Greek yogurt. BCAA supplements are also options. Experiment with how your body responds to these prior to workouts.
Metabolic flexibility: Some days you want to train fasted, some days you want something in your system. The variety keeps you metabolically flexible. If your competing be sure to be hydrated and have electrolytes, carbohydrates and BCAA’s in your system.
-
If your workout or competition is less than 40 minutes you will be good to go without anything if you are well hydrated and have good electrolyte levels going in. Having water and electrolytes as needed is recommended.
If your workout or competition lasts longer than 40 minutes look to have electrolytes, water and easily digestible carbohydrates/BCAA’s (water and gel packs are best) every 20-30 minutes for sustained events such as a marathon or at halftime in sports such as football. Always have water and electrolytes on hand as needed
-
Most post workout meals should contain high amounts of protein and some carbohydrates to help muscles recover and replenish glycogen stores. Some good post workout snacks to have on hand are Greek yogurt and/or eggs for protein and some fruit for carbohydrates
On occasion you should fast after a workout to increase HGH (Human Growth Hormone).
Post competition make sure to replenish
-
You should take supplements based off of what your body needs instead of justing taking a multi-vitamin. Here’s a quick guide to help you check and see what you are missing, Vitamin and Mineral List. Even when eating healthy the following three tend to be the most difficult to get in through modern diets, fish oil, vitamin D and magnesium.
-
Most should not train at a high intensity for more than three days. With that being said for optimal performance look to have at least one rest day per week, ideally two. These rest days can also act as active recovery days where you can work on mobility, skills and aerobic endurance.
-
To build muscle keep the following in mind and your body will have no choice but to adapt to what your doing.
Lift heavy at least once a week most weeks
Go to failure in reps or load
Build up to moderate-high skill gymnastics such as handstand push ups, walks, muscles ups, L-sits, etc…
Rest 2 days a week
Sleep at least 8 hours a night
Eat your goal body weight in grams of protein each day
Consume at least 67% of your current weight in water each day
Eat more greens, especially spinach
-
The foundation to a healthy weight starts with drinking enough water (at least 67% of your body weight in ounces) and eating solely meat/fish, vegetables, fruits and nuts/seeds. Dairy, grains and legumes can be incorporated but kept at a minimum. Also an occasional fast or regular intermittent fasts can be beneficial to weight loss.
In terms of training stay on a good GPP (General Physical Preparedness) program to keep you healthy, see our Personal Training page for details of what a program like this should look like. In terms of SPP (Specific Physical Preparedness) you would do a little more cardiovascular work to lean out. If you just did a bunch of say running without a good GPP foundation you would loose to much bone density and other important health factors. The chances for injury also go way up.
Sleep and stress also play a factor so getting at least 8 hours of sleep and waking up at about the same time each day is helpful. Keeping emotional stress down with result in less fat storage as well.
-
The short answer is anytime where you can be the most consistent. Morning workouts give you more of an opportunity for fat loss since it’s easier to be in a fasted state for some of these workouts. Your brain is also coming off a rested state so you will have high levels of concentration. Afternoon 4-6pm is the best time for performance as your internal body temperature and blood flow will be naturally higher.
-
Majority of your workouts should’t go past 45 minutes as this is the cut off for high intensity. If you are training for something specific such as a marathon, your going to have to incorporate some longer sessions do to the greater time demand of the competition.
-
A warm up should include the following
Breathing practice
Pandiculation (lengthening/contracting the muscles is some capacity)
Muscle, joint, tendon and ligament range of motion
Functional movement patterns (hinge, squat, lunge, gait, rotation, push and pull)
Increasing the heart rate/core body temperature
Practice of movements to come in the workout
-
A cool down should start with some form of active recovery such as an easy jog, row, bike, etc… This should be followed with long static stretches and/or self myofascial release, such as foam rolling.
-
You should do both for good health as well as sports performance. Lifting weights and cardiovascular training are both foundational pieces of all GPP (General Physical Preparedness) programs. What you do more of depends on your personal goals or sport demands.
-
Variety is the right word to answer this question. Some times you should strength train before cardio, some days you should do cardio first and some days you should blend the two together. This variety gives the body exposure to many different forms of stimuluses, better preparing you for anything life or sport throws at you.
-
Rest days should be after every 2nd-3rd day of training. We like to go off of a training cycle that consists of Monday-Wednesday training, Thursday rest, Friday-Saturday training, Sunday rest. The thing you want to keep in mind is that after three intense training days your brain/body are going to be pretty taxed and need rest in order to receive full benefit.
-
Good levels of fitness help you deal with illness, injury, stress and difficult things in life. Your brain and body are just better equipped since fitness requires you to put yourself through stressors on a regular basis to promote adaptation. Fitness isn’t just important for health but performance as well. All athletes regardless of the sport need the same base level of fitness.
-
Consistency is one of the biggest factors in achieving good levels of fitness. Below are some of the things to keep in mind to keep you going.
Find training partners
Have a competition or upcoming test on your calendar.
Have a good reason behind why you train
Block of the days and times your training in the week on your calendar
-
Some days you will feel ready to train and some days you wont. When you feel unmotivated keep the following in mind
Did you sleep well?
How is nutrition?
Are you going through and emotional stress?
Are you idolizing training or other things in your life?
Are you training for self or for the glory of God?
Remember all joy and good things come from God. Put God first in your fitness journey and he will direct your path.
Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.
-James 1:17
-
Below are some of the best recovery practices for sore muscles
Having adequate protein, water and nutrients in your diet
Static stretching
Self myfascial release (foam roll, thragun, etc…)
Ice bath
Compression sleeves or wraps
-
For maximal strength use as much weight as you can for the prescribed reps where you can keep good form but also be challenged.
-
Everyone should start out with meats/seafood, vegetables, fruits, and nuts/seeds, with the exception of any underlying allergies or condition. Based on your current lifestyle and goals we can evaluate if you should incorporate any dairy, grains and/or legumes, how much protein and water you need daily, what times a day you should eat and if any supplements are needed
-
This depends on how the following 4 factors go
Sleep
Nutrition
Training
Stress
If you are sleeping well, eating/drinking well, training hard 5x a week and emotional stress is low then you can expect to see results within the first two weeks.
-
At the core they are both exactly the same which is GPP (General Physical Preparedness). The only difference between the two is what we call SPP (Specific Physical Preparedness). This is the extra training that involves particular skills or physical demands of a sport.
-
I like to say yes for all sports but would like to follow that up with saying it’s much more difficult to go pro in a sport that relies heavily on genetics compared to skill. For example track is a sport that relies heavily on genetics, most 100m sprinters look the same. However soccer relies more on skill which is why you see a wide variety of shapes and sizes in the sport. You can train to become faster but it’s much more difficult to promote that organic change in the body if your not naturally fast. While compared to skill training which is neurological and can be developed through consistent practice.
-
When selecting the right sport for you consider the following.
Are you genetically built for the sport?
Consider your personality, introverted vs extroverted and temperament
How good are you at the skills untrained?
The most important factor: Do you enjoy the sport?