Primal Elite Fitness

23/01/2023

🔺OPTIMISING SLEEP

Why is it important?
Getting a good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating a balanced, nutritious diet and exercising. Though sleep needs vary from person to person, most adults require between 7 and 9 hours of sleep per night. Sleep deprivation can put your health and safety at risk, which is why it’s essential that you prioritize and protect your sleep on a daily basis.
Throughout the night, we will actually go 4 cycles of sleep with a full cycle lasting for between 90-120 minutes.

The 4 stages of sleep are:

🔺Stage 1: Light NREM Sleep (Non-Rapid Eye Movement)

🔺Stage 2: The first defined stage of NREM sleep.

🔺Stage 3: Deep NREM sleep.

🔺Stage 4: REM Sleep (Rapid Eye Movement)

Some benefits of optimising sleep include:
• Can improve concentration and productivity
• Can maximize athletic performance
• Supports a healthy immune system
• Reduce cortisol secretion
• Maintain weight by regulating hormones
• Fight infections or illnesses
• Reduce stress
• Improve mood
• Make the brain more efficient and productive
• Improve memory
• Lower blood pressure
• Reduce pain
• Reduce risk of type 2 diabetes
• Reduce risk of heart attack through reducing inflammation and stress on the heart

TIP - Natural Supplements to help increase quality of sleep:
* Magnesium Threonate – 300-400mg
* Theanine – 200-400mg
* Apigenin – 50mg

CIRCADIAN DAY/NIGHT REGULATION:
* Melatonin 1-3mg 30 mins prior to bedtime

RELAXATION:
* L-Theanine: 200mg (non sedative)
* Valerian Root: 450mg (increases GABA) induces & regulates sleep
* Lemon Balm: 300mg (increases GABA) induces & regulates sleep

VITAMIN DEFICIENCIES TO CORRECT:
(All help improve sleep)
* Magnesium
* Zinc
* Vitamin D

🔺SO VERY IMPORTANT TIP -
For body composition and overall strength progression, managing fatigue and optimising sleep is vital!
Incorporating a “Deload Week” which is a reduction in weight and overall volume that has been lifted for that entire week: EXAMPLE: 50-60% weight reduction of what you normally lift in each exercise.

For more Educational content follow

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13/01/2023

05/01/2023

Food is fuel and having the correct calorie intake, macronutrients & micronutrients intake is important for muscle and strength progression and overall health & performance:
DM for coaching enquires!

11/11/2022

🔺PCOS (Part 1)
(Polycystic O***y Syndrome)

🔺What is it?
Polycystic o***y syndrome (PCOS) is a condition that affects a woman’s hormone levels. In PCOS many small, fluid filled sacs grow inside the ovaries. The word “polycystic” means “many cysts.”

PCOS is a group of symptoms that affects the ovaries and ovulation. Its 3 main affects are:
• Cysts in the ovaries
• High levels of male hormones
• Irregular or skipped periods

Women with PCOS produce higher than normal amounts of male androgen hormones which are produced in the woman’s ovaries and adrenal glands, such hormones that can be increased are:
• Total Testosterone
• Free Testosterone
• Androstenedione
• Dehydroepiandrosterone (DHEA)
• DHEA sulfate (DHEAS)

This hormone imbalance causes their body to skip menstrual periods and makes it harder for women to get pregnant. The lack of ovulation alters hormone levels of Estrogen, Progesterone, Follicle Stimulating Hormone (FSH), Luteinizing Hormone (LH) and Estradiol all which are very important for the menstrual cycle process and regulation.

🔺What cause’s PCOS?
We don’t know the exact cause of PCOS, but genetics has an important role, and family history is also important. PCOS is commonly associated with increased levels of two hormones in the body, insulin and androgens (male-type hormones).

High levels of male hormones prevent the ovaries from producing hormones and making eggs normally.
Up to 70% of women with PCOS have insulin resistance, meaning that their cells can’t use insulin properly.

Insulin is a hormone the pancreas produces to help the body use sugar from foods for energy. When cells can’t use insulin properly, the body’s demand for insulin increases. The pancreas makes more insulin to compensate. Extra insulin triggers the ovaries to produce more male hormones resulting it menstrual cycle issues.
Women with PCOS often have increased levels of inflammation in their body as well so bring overweight can also contribute to inflammation and add to the problem.

🔺Common symptoms & side effects of PCOS:

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(PART 2 COMING SOON!)
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05/11/2022

🔺What is ZINC?

Zinc is an minerals & nutrient that plays many vital roles in your body. Because your body doesn’t naturally produce zinc, you must obtain it through food or through supplementation.

Zinc is the second most abundant trace mineral in your body (after iron) and is present in every cell.
Zinc is necessary for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function and many other processes.

In addition, it’s critical for the development and function of immune cells and overall immunity health with the aid of Vitamin D & Vitamin C.

🔺BENEFITS:
- Boosts Your Immune System
- Accelerates Wound Healing
- Decreases Inflammation
- Help Treat Acne
- Supports endocrine system
- Healthy s***m production
- Decreases oxidative stress
- Overall Skin health
- Aids in sleep
- Supports skeletal & neurological systems
- Reduce the Risk of Certain Age-Related Diseases

🔺DEFICIENCY SYMPTOMS:
Those at risk of zinc deficiency include:

• People with gastrointestinal diseases like Crohn’s disease
• Vegetarians and vegans
• Pregnant and breastfeeding women
• Older infants who are exclusively breastfed
• People with sickle cell anemia
• People who are malnourished, including those with anorexia or bulimia
• People with chronic kidney disease
• Those who abuse alcohol

Symptoms of mild zinc deficiency include diarrhea, decreased immunity, thinning hair, decreased appetite, mood disturbances, dry skin, fertility issues and impaired wound healing

🔺FOODS HIGHEST IN ZINC:

• Shellfish: Oysters, crab, mussels, lobster and clams
•Meat: Beef, pork, lamb and bison
•Poultry: Turkey and chicken
•Fish: Flounder, sardines, salmon and sole
•Legumes: Chickpeas, lentils, black beans, kidney beans, etc.
•Nuts and seeds: Pumpkin seeds, cashews, h**p seeds, etc.
•Dairy products: Milk, yogurt and cheese
•Eggs
•Whole grains: Oats, quinoa, brown rice, etc.
•Certain vegetables: Mushrooms, kale, peas, asparagus and beet greens

🔺 DOSAGES:
Males: 50mg a day
Females: 25mg a day

Zinc toxicity may cause diarrhea, headache, abdominal cramps and reduced immunity. Most people can obtain their daily dose of zinc through diet alone if not supplementation is required!

10/10/2022

🔺 TRANSFORMATION:

Duration: 8 Weeks

Starting Weight: 86.2kg

Ending Weight: 79.9kg

Average Weekly Weight Loss: 1.07kg

Brendan’s 8 week transformation was nothing drastic in calorie reduction due to a high compliance towards nutrition, training and regular feedback between myself and Brendan lead to me being able to accurately calculated adjustments towards Brendan’s nutrition weekly and slight adjustments towards his training blocks every few weeks.

Nutrition period consisted of 2 refeeds through this duration and no diet breaks needed as nutrition compliance was 100% and Brendan was losing weight very consistently week to week.

Weekly check in forms were filled out with consistent information and feedback in regards to sleep, energy levels, mental and emotional stress, digestion, recovery, strength & performance, nutrition and training compliance, daily step count and mindset through the whole process.

This give us as coaches a lot of information week to week to make calculated and precise adjustments to not only maintain consistency towards fat loss progression but also precision towards maintaining muscle mass and even slight muscle development and strength progression.

Looking forward to seeing what Brendan can develop with this mindset body composition wise due to his consistent high compliance and hard work ethic when we stack on some serious muscle mass! 💪💪💪

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04/10/2022

THE ART OF BODYBUILDING! 💪

To progress & enhance the human body's muscular development and promote general health and fitness.

I know I speak for most when I say that this sport is so much more then how visually pleasing you look and the external physical benefits that come with bodybuilding.

It’s not all about how good you look, how strong you are or how low your body fat percentage is.

THIS SPORT IS ABOUT CONSISTENT PROGRESSION!

Not only in the physical sense but more in the mental and emotional sense.

It’s about feeling confident and comfortable in your own body through internal self love and self belief by consistent pushing yourself through adversity even when you don’t want to.
To develop mental fortitude, willpower and resilience, to take your mind to the next level to see how far to can push yourself not only physically but more so mentally!

This sport is all mental, whether you love it for general health and fitness, to prove to yourself that you are capable of anything that you set your mind to, for self-love and gratification or to prove to yourself that anything is achievable as long as you work hard towards it and never give up!
This applies to everything in life, business and work, friend and family, goals and ambitions “it all requires work” and fitness is a great place to start and make change that you physically, mentally and emotionally that will guide, change and shape you for a positive, long lasting, feeling life and it all starts in the gym.

Like everything else in life you
“Give 100% you get 100%”

Exposing yourself daily to a little bit of adversity through lifting weights, meal prepping, having a cleaner diet, staying in on weekends sometimes, saying no to short term pleasures more then yes strengthens and hardens your mindset and your ability to achieve what you think is outside the realm of achievable.

Level up your mind and you will level up yourself!

When the mind goes the body will follow!

Remain consistent and never give up and you will also achieve your goals!

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17/09/2022

BENEFITS OF SALT PRE WEIGHT TRAINING!
🧂🧂🧂
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14/09/2022

LIFE WILL ALWAYS BE HARD!!!
CHOOSE YOUR HARD!!!
💪💪💪
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09/09/2022

PLEASURE VS HAPPINESS!
What’s the difference and why it is important to know!!! 🧠
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08/08/2022

FACTORS THE AFFECT GUT HEALTH!!! 💣
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