Elisa De Luca Fitness & Nutrition

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04/01/2024

Exercise substitutes

Busy January gyms are going against your plan, don’t stand around for 20 mini waiting.
It’s not the end of the world. Identify the movement patterns & muscle groups worked & substitute appropriately💪

Here is an example for a Barbell bench press.

23/12/2023

Cutting carbs does not equate to fat loss.
Here is a very non scientific, simplified explanation to why you will see the scales drop. 💦

We store glycogen (carbs) + water in our muscle tissue. Cutting carbs will reduce the above equating to a drop in weight, well done you’ve lost water & your energy availability is reduced.

I’m not a fan, why? You cannot sustain this & what do you think is going to happen when you reintroduce carbs? You regain water weight and will most likely overeat due to restriction cause an increase in fat mass.

Keep things balanced, eat your break, your wraps, your rice and enjoy.

Online coaching slots reopen in January, secure your place today. ❤️

Found this helpful? Give it and like or even a share.

Consistency over perfection❗️ Jan 23rd - April 8th. Weight:65.3kg-65.2kg the same ➡️maintenance 😉Measurements: ⬇️Photos:...
15/04/2023

Consistency over perfection❗️

Jan 23rd - April 8th.
Weight:65.3kg-65.2kg the same ➡️maintenance 😉
Measurements: ⬇️
Photos: 👀 Big changes.

We all know I love a good challenge 😂
Over the past 12 weeks, it's been far from normal, structured, or strict with a newborn. I chose to be consistent over perfect.

● I returned tracking and then stopped again 🤣 because I had no structure to my days, so I decided to eat mindfully instead focusing on quality foods with flexibility for social events and a weekly takeaway.

● I trained when I could, got up at 3.30 am for a feed, and then trained. 😴 After a long week, I dragged myself to a gym on a Friday evening. I focused on strength training to reduce body fat and increase muscle tissue.
I also missed sessions because life was too busy but the % is small.

● My life now has more training rest days than before & that's ok.

● Currently working on improving sleep and water.

Il will never be perfect, but I'll always be consistent👌

31/01/2023

Help our Dad fight motor neuron disease 💙.
We as a family never imagined that we would end up in this position 😭!
Unfortunately our Dad, our hero Bernardo de Luca was diagnosed with this life limiting disease in September. It had been beyond heartbreaking and cruel for us all to watch Dad deteriorate to the point that he now needs help daily for basic tasks.
Dad's house is no longer for purpose, modifications & eventually if possible an extension is needed so that Dad can still have some independence. We would not be asking for help only we are not in a position to give Dad everything he needs.
If you could take a minute to read our page even if it just to teach you about MND. We would appreciate if you could share this page.
Many thanks
https://www.gofundme.com/f/4ywge-help-benny-fight-motor-neuron-disease?utm_source=customer&utm_medium=copy_link&utm_campaign=p_cf+share-flow-1&fbclid=PAAabP1P-Y3FLaQAZ-av_UiI2k-Obj6wY1yGNJii30LsAdyI5IlKXoFesnEuI

"I WASN'T LIVING THE LIFE I WANTED FOR MYSELF & MY WEIGHT WAS HOLDING ME BACK"I reached out to Elisa in May at a point o...
10/10/2022

"I WASN'T LIVING THE LIFE I WANTED FOR MYSELF & MY WEIGHT WAS HOLDING ME BACK"

I reached out to Elisa in May at a point of my life where I knew I needed to make changes.
I wasn’t happy with how I felt in my own skin. I felt I couldn’t do things I used to love doing. I wasn’t living the life I wanted for myself and my weight was holding me back.
I had let it snowball for a few years and before I knew it I was 120kg.

So I contacted Elisa and we started working together. We discussed goals and nothing was too small a goal to mention. Elisa got me looking at the bigger picture. It wasn’t just about loosing the weight. It was getting my confidence back, moving more and getting that sense of adventure back that I missed.

I definitely had been emotionally eating before I started with Elisa. I would eat when sad, eat when happy, use food as a reward and feel guilt and shame around it. I felt like a bottomless bit- I could eat and eat and not ever feel satisfied.
Elisa got me to take more notice of what I was eating , making small adjustments and smarter choices. Accountability and showing up for yourself were big things that Elisa had thought me. No one else can do it for you but having a coach there with you along the way makes all the difference. Elisa cheers you on and makes you step back and think of even the small wins but can also make you pull up your socks when things start slipping!

I couldn’t have lost the 12kg without Elisa. She has made such a difference to my life and I honestly am so much happier for it. Even with a busy life it is possible to look after yourself and with the small changes and consistency the rewards will come. You just have to be patient.

Shonagh x

Interested in online coaching? why wait

23/09/2022

Is this why you can't make progress?
Be honest with yourself ❤️

● Weekend Calories Matter.

➡️Are you struggling to make progress? Struggling to maintain where your at?

➡️Do you work hard Mon- Friday lunch & then magic it's the weekend right 🤷‍♀️

● Here's a scenario:
Susan worked super hard with nutrition & training all week. Heading into the weekend she's managed a 1000 calorie deficit so far. Great job Susan. 👏
Friday comes & she's want to relax like us all. Bottle of wine (700 cals) 1 bar chocolate (250).
Well Susan is at maintaince for the week now after Friday eve with a goal of fatloss (calorie deficit)& Saturday & Sunday haven't even happened yet.

Can you see how easy it is to become a weekend warrior.

I'm not for 1 second saying we can't enjoy life but I am saying we can all do better at balancing. 💪

Need my help??

Does eating late at night cause weight gain? MYTH 🚫The oats you ate at 9am will still have the same calorific intake at ...
05/09/2022

Does eating late at night cause weight gain? MYTH 🚫

The oats you ate at 9am will still have the same calorific intake at 9pm.
This scare mongering has been going on awhile now & the truth is the only way to gain fat (not weight as this fluctuates for many reasons) is if you're in a calorie surplus, eating more than you expend.
(again expenditure varies for many reasons)

Cutting out food late at night is just another way to reduce calories, by stopping at 5pm-6pm most of us would consume less as we have less hours of eating!

Scale weight may vary upwards if you have eaten late at night. This is not because you magically gained fat overnight, it's because you have extra food in your system as it hasn't been digested fully & also because of extra water storage due to carbohydrate intake!

A little knowledge goes a long way in making your learning and not just going with the flow.

Yours in health.

Elisa

Is it safe to train during pregnancy? There are days when I'm made feel like I am doing something wrong 😕. The glares, t...
27/07/2022

Is it safe to train during pregnancy?

There are days when I'm made feel like I am doing something wrong 😕. The glares, the comments & those who think I should be resting.
I am keen to teach people that it is safe to train during pregnancy 🤰

The guidelines are as follows:
● If you were active pre pregnancy it is safe for you to continue your current training with some modifications. In regards to strength a few easy adjustments in the gym will keep you and baby safe. It is old school advice to just say take all the weights down ✋️ BUT if your unsure don't do it. Listen to your body and adjust accordingly. It will get harder and no 2 pregnancies will be the same.
● If you are new to exercise please seek advice now is not the time to start taking on new challenges and stressor.

Some things to avoid:
⚠️ Don't go chasing new PBs leave some reps in reserve.
⚠️ Avoid BB Hip Thrusts, mid second trimester adjust bench so your not flying flat for too long.
⚠️ As pregnancy progresses your mobility actually increases. Your muscles are stretching and relaxing to get ready for birth which is amazing but very careful the risk of injury is higher if your start loading those untrained ranges.
⚠️ Training high intensity is not advisable your reating heart rate is already higher and shortness of breath is common try to make sure you can still respond if spoken too or wear a heart rate monitor. Obviously don't go smashing put burpees, mind the bump.

The training benefit outweigh the risks if programmed correctly & with care.

➡️Your labour should be easier, recovery can be quicker and complications including back pain are reduced.

If your lucky enough to be able to continue training be kind to yourself I for 1 know there are days that I'm struggling and there are days I should have cut myself some slack and taken more rest. I'm far from perfect & I'm still learning. This baby should jump into the world all going well ❤️💙!

24/06/2022

Is this why you can't make progress?
Be honest with yourself ❤️

● Weekend Calories Matter.

➡️Are you struggling to make progress? Struggling to maintain where your at?

➡️Do you work hard Mon- Friday lunch & then magic it's the weekend right 🤷‍♀️

● Here's a scenario:
Susan worked super hard with nutrition & training all week. Heading into the weekend she's managed a 1000 calorie deficit so far. Great job Susan. 👏
Friday comes & she's want to relax like us all. Bottle of wine (700 cals) 1 bar chocolate (250).
Well Susan is at maintaince for the week now after Friday eve with a goal of fatloss (calorie deficit)& Saturday & Sunday haven't even happened yet.

Can you see how easy it is to become a weekend warrior.

I'm not for 1 second saying we can't enjoy life but I am saying we can all do better at balancing. 💪

Need my help?? July Coaching now open

" I HAVE LOST 10KG FROM JAN-MAY"I am back to being myself again!You know you are doing the right thing when you are fina...
30/05/2022

" I HAVE LOST 10KG FROM JAN-MAY"

I am back to being myself again!
You know you are doing the right thing when you are finally feeling like yourself again!
Thank you Elisa has been a blast!

When I reached out to Elisa for some help with training plans I had zero confidence I could actually rebuild strength and gain self-belief I had long lost.

Long story short.. I had neglected my health for too long and I wasn’t able to be consistent with nutrition & training.

I knew all the right things to do but still.. I could not build myself back up & stick to my plan.
Elisa helped me to focus on myself & kept me accountable week after week.

After a couple of months of training together I knew I could get back to where I was before the pandemic.

I could see myself getting stronger and more confident every day.

Training plan and PTs were going well so I decided to sign up to her online nutrition program.

We set my weekly goals together & I started to be more accountable with my nutrition.

Elisa reminded me that there is no quick fix if you have neglected your health for too long.
But it’s never too late to re-educate yourself on nutrition & training.

I train regularly & eat the foods I love.. give me bread, pizza and pasta please! We live once so we’d better enjoy the journey.

The weekly check-ins keep me accountable & point out where I need to focus and improve for the following week.

Consistency is the key.

I have lost approximately 10kgs between January- May & I am looking forward to keep working on the best project I will ever work.. ‘myself.’

I am grateful for the support & encouragement I have from TeamDL everyday.

Looking back I have no regrets, I am delighted I reached out to Elisa & I am super proud of the work we do together.

Thank you Elisa.
Rossana

Online Coaching a partnership not a dictatorship! ❤When I look at my online Coaching these words come to mind.- Support-...
10/05/2022

Online Coaching a partnership not a dictatorship! ❤

When I look at my online Coaching these words come to mind.
- Support- Accountability - Empathy - Guidance - Understanding
- Trust - Education.

I coach the individual & we find a structure that will suit their lifestyle long-term. The structure is flexible because we all have lives to enjoy. Improving your health should not mean adding restrictions or adding stress.

Online Coaching isn't & shouldn't be about macros, step counts or set meals.
Do this & that or you've failed 🚫 That's a dictatorship! 🍆

It's so much more than calories in vs calories out!

We all look for quick fixes & I constantly hear this : my last diet worked pretty well....

⬆️⬆️ Well clearly it didn't because your needing to do it again. Find a structure that works long term your not going anywhere anytime soon.

Coaching Slots now open for May...

Insta:

"MY BINGE EATING HAS STOPPED"I started with Elisa 12 weeks ago & the journey has been brilliant. I had tried meals plans...
09/04/2022

"MY BINGE EATING HAS STOPPED"

I started with Elisa 12 weeks ago & the journey has been brilliant.
I had tried meals plans months before starting with Elisa but found they are best for short term goals & not for long term. I was getting BORED of eating the same things day in day out.

My goal weight was just out of reach & i just couldnt get there.
I needed an extra push but also found that meal plans are not suited to family life as I was making 3 different meals for dinner but now I only make 1.

Elisa has taught me that I can still eat everything i want just in moderation.
I also had a habit of binge eating but now that I know I can have treats during the week & it's not just weekends my binge eating at the has stopped.

Elisa also taught me that even with a busy lifestyle, work,kids & family life that I can still look after myself. Take time for myself & still eat good food without the restriction of a meal plan.

❤️ Amazing client feedback this lady who gave everything for 12 weeks. She took guidance, she applied principles & got the results she deserved 👏 .
When the chances are bigger than physical it makes coaching very worthwhile. Thank you

Elisa De Luca°33 °Irish/Italian, lived in France for 8 years.Family & Friends: °Wife to just 1 lucky man. °Youngest of 4...
22/02/2022

Elisa De Luca
°33 °Irish/Italian, lived in France for 8 years.

Family & Friends:
°Wife to just 1 lucky man.
°Youngest of 4 girls& aunt to 7 amazing humans.
°I consider my friends very few but very loyal to those in that circle.

°Proud owner of Elisa De Luca Fitness & Nutrition a business that nearly never was because I lack self confidence in my own ability at times.
I still pinch myself daily & I am beyond grateful to have an opportunity to work with so many amazing people. I am bursting with passion in my coaching that daily buzz is like no other.

I consider myself to be funny & easy to get along with but I am also stubborn, competitive, strong willed & hard working.
Under all of that is a very soft centre, I take things personally, I hate the unknown & I dislike being out of routine.

If I care I care deeply there's no in-between with me. I may act hard but I am a caring individual who loves to help others, to solve the worlds problems while ignoring my own at times.
I've fought all my own battles and each time I rise a little stronger 💪 If there's a way il find it.

Elisa x

Choose your hard!It's hard. I know, but you choose your hard.● Being overweight is hard. ○ Losing weight is also hard. □...
26/01/2022

Choose your hard!

It's hard. I know, but you choose your hard.

● Being overweight is hard. ○ Losing weight is also hard. □Keeping weight off is hard.Choose your hard.

● Unfit is hard. ○ Getting fit is hard. □Staying fit is hard. Choose your hard.

● Out of breathe is hard. ○ Cardio fitness is hard but Heart health is important. Choose your hard.

You get my drift ❤ I love being supportive of others, helping them along the way but I won't drag you through you have to want to make changes.

We all have it hard but we all have choices.


Empower, Inspire, Motivate

18/01/2022

Online Coaching: Tailored & Designed with you in mind! A sneak peak 👀

Everything is personalised. Why?
We are all individual & none of our needs are exactly the same.

● Accountability & support.
● Tailored training plan to suit you.
● Flexible dieting with a nutrition Coach live on app daily to help & support. Allowing you to build for the long term.
● Training App with demonstration videos, assessment tools & live messenger service.
● Team Hub app to make weekly check ins easy. Just tap and submit.

We all need support, we all need accountability make sure you find the right person for you.

Empower, Inspire, Motivate 🔥

Don't make the scales your 2022 focus! 8 Week body recomposition 💪.Meet Charlotte ❤ Personal Training & Online nutrition...
04/01/2022

Don't make the scales your 2022 focus! 8 Week body recomposition 💪.

Meet Charlotte ❤ Personal Training & Online nutrition client.
If Charlotte had solely focused on a scale number she probably would have quit because for 8 weeks that number didn't change all that much.

But instead she:
● Focused on improving her nutrition.
● Stuck to a training plan & got super strong.
● We set small managable targets weekly on check ins.
● Focused on improving her overall health by improving food quality, decreasing stress, improving sleep & moving more.

Charlotte worked super hard in the gym & took guidance really well both on and off the gym floor. The physical change was amazing but her mindset shift was unbelievable.
For me as a coach it's been heaven to watch ❤

It's tough not to focus on the scales but remember it's about fatloss not weight loss & this recomp shows just that.

Online Coaching Slots now open

A ladder has steps for a reason! 🪜 Stop focusing on the top. Make your way there step by step !Before the January madnes...
30/12/2021

A ladder has steps for a reason! 🪜
Stop focusing on the top. Make your way there step by step !

Before the January madness sets in don't get overwhelmed by setting massive targets that may seem out of reach. Break it down & take small steps!

● Instead of focusing on losing 10lbs focus on losing 1 then the next one.
● The gym might seem too much right now so start with a walk.
● It's not about the next PB it's about the next rep.
● No need to cut all the things you enjoy but maybe reduce them.

The bigger picture is this: It's not about perfection it's about improvements & consistency slow and steady overtime ❤

Ask yourself this 1 question: Is this something that fits my lifestyle and that I can do long term?

If your doubtful is the answer is no then why would you waste your time

TeamDL ❤ From our home to yours Merry Christmas 🎄.Love Elisa & Steve xx
24/12/2021

TeamDL ❤
From our home to yours Merry Christmas 🎄.
Love Elisa & Steve xx

23/12/2021

2018 - 2021 🔥

2018 Trying to squat 1 x 90kg/100kg & failing miserably every time.
I wanted to be smaller, lighter & leaner. My goal was a bodyfat number, scale number & food was the enemy. Sad I know.
My health suffered, let's face it I fu**ed up. 🤷‍♀️

2021 Squatting 10x90kg, 8x 95kg, 8x 98kg & 5 x100kg all in the same session. 🤩
The focus switched I want to be stronger, faster, fitter & maintain where I am at. I don't want to look skinny I want to look strong, like a fu***ng unit. Food is fueling my sessions & I now enjoy balance.💪

3 years went by so quick, time will pass what you do with your time is a choice. I chose to change, to graft, to work hard & to challenge my body & my mind.
I've failed more time than I care to share but everytime I do I come back a little better.

Time waits for no one 🔥.
Empower, Inspire, Motivate

MY F**K OFF POST: I can't be any clearer about that. ● How to survive Christmas ➡️ F**k Off.● How to stay lean at Christ...
19/12/2021

MY F**K OFF POST: I can't be any clearer about that.

● How to survive Christmas ➡️ F**k Off.
● How to stay lean at Christmas ➡️ F**k Off.
● How many calories to burn for a chocolate bar ➡️ F**k Off.
●How to track your Christmas Dinner ➡️ F**k right off.

I could go on with the f**k off to be honest. There's a reason why this industry is becoming more unhealthy & why the next generation are struggling.
I absolutely hate the fact that those working in the health & fitness industry believe these posts are healthy.✋

Have we forgotten what Christmas is about?
It's about family & friends, it's about having a good time which includes food and for some drink. ❤
Will you happier I'm January if you weigh less but you missed out on so much? Will you truly be happier?

● You don't need to survive Christmas you need to live it, be there, be present, say yes to social events.
If you want to workout please do but please don't do it as punishment for enjoying Christmas. 💪
So please the next post you see which includes any of the above tell them said F**k Off 🤣!

I don't believe in weight loss challenges & you don't need one.Challenges last 6-8 weeks & the results are short lived. ...
01/12/2021

I don't believe in weight loss challenges & you don't need one.

Challenges last 6-8 weeks & the results are short lived. Im assuming that you plan on living for longer than 6-8 weeks.❤

A coach wants to focus on your long term health & habits.
I want to give you the tools to achieve those goals without restrictions or starvation.

January is approaching & the money hungry coaches will be fishing 🎣 🦈
➡️ Your the easy target BTW.

So ask yourself these Qs:
how many more fads,challenges, detox teas, slimming world, keto, caffeine f**ks, stupid ass diet are you going to try??
Can you see yourself doing the above long term?
How many years have you been trying?

Coaching is expensive they say...🤣✋
How much have you spent on the above? how long did your results last? & what did you learn?

If your looking for a quick result you best find another coach. 🤷‍♀️

Online slots are close on full for January & I am super excited for all those

Some days I'm the fire.Some days I'm the ashes.Some days I'm the phoenix.But always, I rise ❤!
27/11/2021

Some days I'm the fire.
Some days I'm the ashes.
Some days I'm the phoenix.

But always, I rise ❤!

Weekly Wins!Not all victories need to be based on a scale number. This week went really for me. ⬇️● Strength increased.●...
14/11/2021

Weekly Wins!

Not all victories need to be based on a scale number. This week went really for me. ⬇️

● Strength increased.
● Speed & power on ergs improved.
● Overall energy increased.
● Sleep hours have improved.
● I feel less stressed & happier in myself.
● Post training recovery has improved.
● Working on my water intake.
● Allowing myself to rest more when I'm tired, less steps this week & taking a more active approach in meeting my own health appointments.

This week I actively tried just to enjoy my training more (if that's even possible 🤣)
At times we focus solely on the scales that it takes away all the joy /fun & positives we get from training.

Sunday reminder to try look for the wins in your week ❤!
What was your weekly highlight?

09/11/2021

Insta huns be like: Gonna get me some glutes 🍑!
NO YOU AIN'T 🚫

1: How NOT to use the stairmaster.
2: How TO USE the stairmaster.

Are you looking to grow your glutes?
➡️ Strength Train & Nutrition.

Are you looking to do cardio?
➡️ Stairmaster.

Please stop mixing the two your hurting my eyes and my faces goes a little funny 🤣

This episode was brought to you by &

Sunday Thoughts 🧠 If your new healthy diet doesn't allow you to enjoy social events then there's nothing healthy about i...
07/11/2021

Sunday Thoughts 🧠

If your new healthy diet doesn't allow you to enjoy social events then there's nothing healthy about it.


Empower, Inspire, Motivate!

Spaces now open for November & December: Online Coaching & or Personal Training.

I started with Elisa back in 2018 and rejoined again 16 weeks ago (with no plan to stop soon). Elisa has always managed ...
21/10/2021

I started with Elisa back in 2018 and rejoined again 16 weeks ago (with no plan to stop soon). Elisa has always managed to get the best out of me and has always been so tolerant of my very active social life, giving me the tools to keep on track while eating out and having nights out. The workouts (while being tough) have been enjoyable and Elisa is so motivating.

Elisa takes a health focused approach to her coaching business and is so realistic while also achieving great results.

The app set up is insane with videos of each exercise to help you and a plan for the week to remind you what needs to be done with the check in process is so quick and easy.

Each check in brings a new focus for the week ahead, broken down into manageable chunks and Elisa is so positive.

I am delighted with the progress so far and feel like Elisa has given me a real structure in regards to food and training.

Most importantly, Elisa is so down to earth, understanding and motivating. Although I’m an online client, I feel that Elisa is always there if I’ve any questions and she’s upbeat and good craic too ☺️

I’d highly recommend Elisa to anyone looking to create new habits or those like myself looking to balance diet/exercise and social life.

04/10/2021

Pushing the limits 🔥
Narrow stance leg press top set 4 +5:
8x340kg & 5x360kg.

I'm 64kg so that's a little crazy to say the least, instead of writing a long post I'm just gonna sit back to enjoy this one 🔥, progressive overload is a real things 😉

Empower, Inspire, Motivate

13/09/2021

Fitness is for all. ❤

This woman is 85.
She has chosen to keep fit & wants to remain strong & mobile.

Today she watched a younger generation on the battle rope & her words were:
"I want to try that today"

Why not? 🤷‍♀️

Fitness has no set requirements, it's adaptable for all so before you say I'm too old, too overweight, too weak, to unfit just remember this woman is 85 and fitness is for all 💪

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My Journey and my mission.

Your journey, your path, your road is never going to be same as mine. I have been on most of them at some point, overweight by industry standards and underweight to maintain optimal health and wellbeing. I have made mistakes over the years by falling into false industry traps. But I learn, I adjust and I pick myself back up. I have finally found my balance and a sense of freedom that comes with it.

This balance is what i want to share with you, the flexibility to still have foods that you enjoy, the ability to make training fit into your lifestyle, educating you to not fear food, just teaching you how to have foods that you enjoy and how to attend those social events without feeling guilt, improving your overall health and mindset along the way.

Life should be enjoyed, social events, meals with friends and days out should not be avoided in order to reach a goal. Ive been there, done that and wore the T shirt its not fun.

So what is the best diet? best training programme? Simple, it’s the one that you can stick consistently over a 7 day period. Are you still wondering which one is that? Confused right? low carb, keto, intermittent fasting.....which one Elisa, which one? none of the above. I will show you how to have a a flexible approach to your diet, eating a variety of foods including foods that you enjoy. So what are you waiting for?