Tag: fitness

Living With Hypothyroidism


What is Hypothyroidism?

The American Thyroid Association (ATA) defines Hypothyroidism as an underachieve thyroid gland.  Simply put.  It’s when a person’s thyroid doesn’t produce enough thyroid hormone to support the functions of the body.  These functions include how quickly or slowly one’s heart beats and the speed at which you metabolize food.  This can be a problem if you’re trying to lose weight but your body is metabolizing at a slower than usual pace.  The most common cause of hypothyroidism is an autoimmune disease called Hashimoto.  I fell victim to this autoimmune disease at 14 when my body began attacking my thyroid because it recognized it as a foreign object.  At the time, I felt completely horrible! I had no energy and just getting up in the morning was a huge push.  Flash forward 15 years later and I’m in the best shape of my life and most days feel amazing! (Notice I said most days.)  I go through periods here and there when I still feel sluggish and start to feel myself putting on some weight, but for the better part of 15 years, I have been able to maintain a healthy lifestyle and now, a body that I love.     
If you’re also suffering from hypothyroidism and trying to get healthy, I understand your struggles.  I am not a doctor and cannot tell you what you SHOULD do, only what I do.  I am very particular about what I eat and WHEN I eat it.  For instance, I schedule my carbs around my workouts and try to stick to protein in the mornings with minimal carbs. I STAY ACTIVE!! Being active helps kickstart my body and metabolism.  Doing something active in the morning is a great way to get things going.  I don’t often have time for morning workouts, so instead I choose to park at the far end of the parking lot at work in order to get a brisk walk in and take little walks up and down the stairs randomly throughout my day.  These little things definitely add up and can do wonders even if they are hard at first.  

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Who We Be

Hi Team Elite! It’s been a few weeks now and you may be thinking “this material is awesome, but um, who are you?!” or maybe you’re not.  Either way, I thought it would be nice to take a second and tell you a little more about the humans behind the computer – us.  Justin and I are both business partners and life partners.  We are happily engaged and so ready to take the journey into forever.

By League Elite


We decided to start League Elite Performance/League Elite Online because it’s what we love.  We truly believe living a healthy life will lead to more positivity and happiness.  In fact, it’s scientifically proven that exercise releases endorphins that make us feel happy.  And when we are happy, we treat people differently and make better, more positive decisions.  Also when you’re healthy, you just feel better, trust us.  But beyond that, we have both been through this journey and want to share with others everything we have learned along the way.  That includes so much more than just physical fitness.  It’s the emotional ups and downs that you will go through on your journey to a healthier and happier life.

We practice what we preach.  We are far from perfect and we have our share of set backs and bumps in the road, but we are committed to living each day better than the last.  That’s what we want for our clients and even those of you who are not our clients!  Everyone deserves a happy and healthy life.

Neither of us were born into fitness (is anyone?) nor were we born into wealth.  We hustle every day to make ourselves better.  This attitude has brought us success in fitness and subsequently in business.  We will always try our best to provide you with the best and most up-to-date information out there and help you achieve your success.  Whatever that may be.

Have more questions? Contact us and we’ll answer!

Fitness On The Fly

By Coach K

Hey Fitbugs! Something we all struggle with is maintaining our fitness while traveling.  Whether it’s for pleasure or business, working out while on the road seems difficult and keeping your diet on point seems nearly impossible.  If you’re lucky enough, your hotel will have a closet sized room they dare to call a “fitness facility” that will be comprised of a treadmill, a bench, and a few dumbbells.  Being thrown off your routine and out of your kitchen when traveling can be devastating to your fitness goals, but it doesn’t have to mean your last few weeks or months will be in vein.  Below are some quick tips for preparing for your trip:
  • Do a little research. Search for a gym close to your hotel and see if they offer temporary memberships or guest passes.
  • Pack a good pair of running sneakers and look for some good scenic routes.
  • Since you’re already out of your routine, try something new! If you don’t ever do Yoga, look for a place nearby and drop into a class or better yet, pop open a good youtube channel.  Breaking up your routine with new workouts and fitness routines will help shock your body and get over any plateaus physically and mentally. 
  • Invest in resistance bands.
When you NEED to get in a lift, I have found these closet sized fitness facilities actually do house all you need to get in a decent workout. 

Leg day?

Grab some dumbbells and put together a squat/lunge routine, finishing up with incline sprints on the treadmill.  If you aren’t ready for unassisted squats, keep the weight light (or lose the weight) and use the bench as a guide: squat until you feel the bench lightly beneath you, then rise up.  

Chest day?

A bench and some dumbbells is all you need to get in a great chest workout.  And let’s not forget the best piece of equipment you already brought with you.  YOURSELF.  Body weight exercises are great at building functional movements.  These movements are the cornerstones for more complex movements and strong living. And if you did happen to invest in those resistance bands, even better!

Need to eat healthy?

Okay, so you won’t be able to hop into your kitchen and do your normal meal prep and if you’re on vacation you probably also want to enjoy yourself a bit.  A good way to keep on your health kick is to plan ahead.  Pack some healthy snacks that will keep you full in between meals so you won’t splurge too badly.  You should also pack a water bottle and bring it wherever you go.  Another simple trick, be sure to choose a protein at every meal and ask for sauces on the side.  While it’s safe to say the chicken you choose at the resort restaurant for dinner is likely not prepared for the “clean eater”, chicken is still chicken and your body will be thankful for the protein.     

Fashion on the Fitness Floor

By Coach K

             Okay Fitfam this one is for the ladies and may seem a bit off the usual fitness point.  A big part of fitness is feeling comfortable.  Working through sets can be challenging and uncomfortable as we push our bodies beyond what they were able to do the day before.  That’s why it’s important that we, especially as women, are comfortable while we are working out.  This means, having confidence in ourselves to walk into a gym for the first time, or hit the weight room where the majority of patrons are men.  As you travel through the fitness journey, whether it’s to lose weight or tone up, the fact that you have decided to take this journey, tells me two things:

  1. You are at least somewhat in part, a perfectionist.
  2. You are not happy with your current physical situation.

Both of these for women can be major confidence killers and really deter us from walking into a gym where the majority of patrons are males and in-shape women.  That’s why it’s important to be comfortable with your body and have confidence.  For me, and I’m sure many women, my clothing choice can really make or break my mood and my confidence.  Just like getting dressed for a night out, choosing cute gym outfits that make me feel cute, cut, or sexy go a long way when I’m struggling through the last few sets.  Being in the gym is about being fearless and strong.  A woman with a fitness physique stands for something bold and unique.  It’s not something any of us would do if we actually listened to everyone who has told us “you’re going to look like a man” or “you won’t be able to keep the weight off”.  So why dull our self-expression with a beat up t-shirt and shorts? Why can’t we look cute? Who says we have to look like men to be in the gym? Who says we have to feel ashamed of our bodies because we have some weight to lose or toning to do?  If wearing booty shorts and a sports bra motivates you to push a little harder during your workouts, then DO IT.  And if you feel the best in an oversized t-shirt and sweats, then DO IT.  Anyone spending their time in the gym concerned with YOUR attire, is not someone who is taking their health too seriously and certainly not someone you need to worry about.  This journey is about YOU so do what you have to do.  Do what you want to do.  Do what makes you happy!


What is a KETO diet?

The Keto Diet – or High Fat, Low Carb Diet – was originally used to treat the symptoms of pediatric epilepsy due to the restriction of glucose as a fuel source to the brain. It has since been adopted in pop culture as a fat loss agent.

How Does It Work?

The ketogenic diet works by putting your body into a state of ketosis. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. Ketones are substances that are made when the body breaks down fat for energy. 

The ketogenic meal shoots for near-zero carbs. Most estimates suggest around 10-15 grams of carbs a day. To give you an idea of what this looks like, that’s about one fist-sized portion of cooked carrots, or about 10-15 grapes. For the whole day.

The ketogenic meal, on the other hand, is high fat — even up to 90 percent of total energy intake.

Should I Go Keto?

If you’re a “regular person” who just wants to be healthy and fit:

Enjoy reading about ketosis if you like. Try it, if you’re curious. But you can be perfectly fit, lean, and healthy without it.
Don’t believe everything you read on the internet. (Except this article, of course.) Remember that the plural of “personal anecdote” is not “scientific data”. Be a critical reader and consumer.

If you’re an athlete:

Know your body and the demands of your sport. Unless you’re an ultra-endurance athlete, becoming fat-adapted or adopting a ketogenic diet probably won’t improve your performance.
Don’t add stress. Training is a good stress, but still a stressor. Fasting and restricting energy (i.e. calories) or a particular nutrient are also stressors. Stress adds up. Don’t add nutritional stress from a stringent diet to the mix, particularly if you’re female.
Make meeting your nutritional needs your priority. If you’re active, you need more fuel and nutrients than the average person. Rather than taking stuff out of your diet, look for where you can add good stuff in: protein, vitamins, minerals, fiber, fatty acids, phytonutrients, water, etc. from whole, minimally processed foods.


We often get asked, what is the best way to drop pounds quickly?  Of course our answer is as cliche as a ’90’s RomCom: fitness is a journey.  In order to get your body to a healthy place, you must change your mindset.  It takes time, dedication, and a renewal of one’s self.  Weight loss is like a rafting adventure, sometimes the waters are calm and you make all of the right choices, other times things can get a little rocky and you just want to bail for dry land.  In order to be successful, you must gain the necessary tools needed to make lifestyle changes. 

That said! We’ve all been in the situation where we want to drop some pounds, say for a friend’s wedding, or you know, in case you run into your ex and just NEED to show off how amazing your life is now…

We, and most of the scientific/health and fitness community, have found there are two great ways you can drop some pesky pounds.   

The first, fasted cardio and how to do it: 

I’m sure some of you may have heard about doing cardio before breakfast.  While it may not be ideal for late sleepers, fasted cardio does have its benefits.  Studies have shown that fast cardio burns up to 20% more fat than cardio after eating.  How this works: our bodies like to use food as energy.  As we eat, our food is broken down into various molecules that our bodies will use to create energy.  If our bodies do not have food to break down into energy, then we rely on our fat storage (lipolysis) to do the heavy lifting.  To make fasted cardio most effective, doing a 30-60 minute light to moderately paced jog, or walking briskly prior to eating in the morning will do the trick.  The lower intensity and longer timed exercises are the ones that will put you into fat burning mode the best.  The down side of fasted cardio, is that our bodies will also potentially pull glucose storages from our muscle, essentially breaking down our muscle to create energy.  For those of us who are trying to bulk up, or make gainz, this may not be ideal.  This potential breakdown however, can be remedied by staying within our fat burning zone (low intensity cardio) and supplementing with protein within 30 minutes after the workout.

Is fasted cardio the most effective way of dropping fat?  This question is complicated.  The human body is very complex and each and every body is different.  In our business, we find that a combination of training methods is best to keep the body actively guessing and always burning.  This is where our second method comes in.  

The trendy HIIT: 

High Intensity Interval Training (HIIT) seems to be all the rage right now, and for good reason.  Although we physically labor in the gym, most of the results are formed post workout.  HIIT is an excellent way to keep your body burning long after you’ve worked out and it only takes 10-15 minutes! Even tacking on a 10 minute HIIT work out to the end of your weight training can have huge benefits in terms of fat burning.  Once our bodies deplete the energy we have fed into it, additional energy will be pulled from our fat storages as the body begins to break down fat to fuel our movements. 

So, in the end, what is the best way to burn fat and drop some pounds? In our experience both fasted cardio and HIIT have worked.  The most important thing is to keep a clean and healthy diet to fuel our bodies when we are not in the gym.  In order to lose weight, your body needs to be an a caloric deficit.  If your body isn’t forced to use it’s fat storage as fuel, it won’t. In this case, you won’t be losing any weight, you’ll just be mentally burnt out from early morning work outs, late night weight training, and celery sticks. 

A healthy combination of a good diet, fasted cardio, HIIT, and weight training is ideal to shed fat and sustain weight loss.      

By: Kerri Bradley