Fit Life Champions

02/04/2026

The SAID principle says, “specific adaption to imposed demands”. What adaptation that works for soccer are we aiming for here?

12/17/2025

Stick to the list fire Xmas. Even if that means fitness equipment.

03/07/2025

🥑 Ready to conquer those hunger pangs on your intermittent fasting journey? 💪 Check out our latest blog post where we unveil proven strategies to silence those pesky growling stomach gremlins! From hydration hacks to mindful techniques, we’ve got you covered. Remember, it’s all about discipline, not deprivation. Let’s boost your energy together! 🌟💧

What’s your go-to hunger-fighting strategy? Drop it in the comments!

10/14/2024

These are my results after one week of intermittent fasting. This is an approach I’ve never tried before in my 13 years of coaching athletes and busy adults.

But feeling tired and run down was making it hard to get workouts in.

Feeling the same? It may be a result of your metabolism changing over the years. I have felt that way since turning 42 and set out to find the answers for myself.

I have never tried intermittent fasting for myself in over a decade of coaching others to lose weigh. Recently, after seeing some unwanted weight gain and really low energy, it was time to try a completely different approach to my own health and wellness.

What is Intermittent Fasting?
Intermittent fasting is not a diet in the traditional sense; rather, it’s an eating pattern that alternates between periods of eating and fasting. The primary goal of IF is to give the body a break from constant digestion, allowing it to shift its focus to other processes, such as fat burning and cellular repair.

Understanding the 8:16 Feeding Schedule
The 8:16 feeding schedule is a form of intermittent fasting where you consume all your meals within an 8-hour window and fast for the remaining 16 hours of the day. For example, if you choose to eat between 12 PM and 8 PM, you would skip breakfast and have your first meal at noon, followed by a second meal, and possibly a snack before 8 PM.

This approach is popular due to its simplicity and flexibility. You can adjust the eating window to fit your lifestyle, whether you prefer brunch or an earlier dinner.

Curious to learn more? Shoot me a message here on Insta and I’ll get you a free week of coaching.

10/07/2024

🌟 **Unlock Your Jiu-Jitsu Potential with EPOC!** 🌟

💪 Are you looking to elevate your sports performance? Understanding EPOC (Excess Post-Exercise Oxygen Consumption) could be your game-changer!

In our latest blog post, we dive deep into how EPOC not only helps you burn calories long after your training session but also enhances recovery, builds endurance, and increases your overall fitness level. Here are some key takeaways:

🔥 **Increased Caloric Burn**: EPOC keeps your metabolism revved up post-workout, allowing you to burn more calories even while you rest!

💪 **Enhanced Recovery**: Engaging in high-intensity workouts can boost EPOC, meaning your body is working harder to recover, leading to improved muscle repair and growth.

⚡ **Improved Endurance**: The more you train at high intensities, the more efficient your body becomes at utilizing oxygen, which translates to better performance on the mats.

🥋 **Better Overall Fitness**: Incorporating EPOC-inducing exercises can lead to significant gains in your strength, endurance, and overall Jiu-Jitsu game.

Want to learn more about how EPOC can transform your training? Check out the full blog post [here](https://fitlifechampions.com/2024/09/30/understanding-epoc-and-its-benefits-for-jiu-jitsu-performance/) and take your performance to the next level!

Let’s harness the power of EPOC and become the best versions of ourselves on and off the mats! 🥇✨

12/19/2023

In the pursuit of optimal fitness and weight management, we often come across various strategies and techniques. Two popular approaches that have gained significant attention in recent years are Excess Post-Exercise Oxygen Consumption (EPOC) and intermittent fasting. These methods, when combined, can potentially create a powerful synergy to help you achieve your goals. In this blog post, we'll explore the benefits and mechanisms behind EPOC and intermittent fasting, and how they can work together to support your fitness journe…...

In the pursuit of optimal fitness and weight management, we often come across various strategies and techniques. Two popular approaches that have gained significant attention in recent years are Ex…

12/06/2023

In this blog post, we will explore the concept of EPOC and its potential impact on long-term health....

In this blog post, we will explore the concept of EPOC and its potential impact on long-term health.

11/29/2023

In this blog post, we'll explore the intriguing connection between EPOC and mental health, highlighting how regular exercise can positively impact our overall well-being....

In this blog post, we’ll explore the intriguing connection between EPOC and mental health, highlighting how regular exercise can positively impact our overall well-being.

10/31/2023

With the power of EPOC, you can optimize your weight loss journey and move closer to a healthier, fitter you....

With the power of EPOC, you can optimize your weight loss journey and move closer to a healthier, fitter you.

10/25/2023

By understanding EPOC, we can make informed decisions about our exercise routines, optimize our workouts, and leverage this post-exercise calorie burning effect to achieve our fitness and weight management goals....

By understanding EPOC, we can make informed decisions about our exercise routines, optimize our workouts, and leverage this post-exercise calorie burning effect to achieve our fitness and weight ma…

10/18/2023

There's a lot of debate about what the perfect workout program looks like. Is it squats? Deadlifts? Cardio or Glute Bridges? But what happens immediately after a workout that helps the body repair muscles and burn calories? That's when the "Afterburn Effect" begins. Post-exercise oxygen consumption (EPOC), otherwise known as the "Afterburn Effect" refers to the elevated oxygen consumption that occurs after exercise....

There’s a lot of debate about what the perfect workout program looks like. Is it squats? Deadlifts? Cardio or Glute Bridges? But what happens immediately after a workout that helps the body r…

10/04/2023

EPOC, which stands for Excess Post-Exercise Oxygen Consumption, refers to the increased oxygen consumption that occurs after exercise, which helps to restore the body to its pre-exercise state and it burns calories in order to do it. While EPOC itself can contribute to calorie burning, nutrition plays a more significant role in weight loss. Weight loss occurs when there is a caloric deficit, meaning you burn more calories than you consume, and EPOC burns additional calories after a workout while at rest....

EPOC, which stands for Excess Post-Exercise Oxygen Consumption, refers to the increased oxygen consumption that occurs after exercise, which helps to restore the body to its pre-exercise state and …