https://fitwitheik.com/blog daily 0.75 2026-04-09 https://fitwitheik.com/blog/76-small-habits-big-results monthly 0.5 2026-04-09 https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/b675864a-f2f2-4d4e-9766-54f7df0d79a5/Untitled+design+%2815%29.png Exploring the Journey to Balance and Peak Performance Together - #76- Small Habits, Big Results - A Different Starting Point At the beginning of the health challenge, participants completed a baseline consultation and measurement, followed by a final check-in six weeks later. One participant came in with a very clear intention. She wanted change but was not willing to: track macros. increase her training volume. start a new exercise regime follow a strict or restrictive plan. She had previous experience with rigid approaches that led to overwhelm and eating disorder and was looking for something simpler — something she could realistically maintain. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/95365b4b-8496-40a9-83a8-f29de7c139df/Screenshot+2026-04-09+at+12.02.02.png Exploring the Journey to Balance and Peak Performance Together - #76- Small Habits, Big Results - We introduced a basic portion guide using her hands: Protein: palm size Carbohydrates: cupped hand Fats: thumb Vegetables: fist https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/0908ed20-b260-494f-af3e-89f9a30cbcf1/2.png Exploring the Journey to Balance and Peak Performance Together - #76- Small Habits, Big Results - What Made the Difference Most fat loss approaches tend to emphasize do’s and dont’s and being forceful: increasing training volume strict dietary rules removing certain foods tracking and optimizing intake This approach did none of that. Instead, it focused on: simplifying decisions reducing friction creating a structure that worked on normal days And it worked, even during a period that included: family-related stress disrupted routines everyday life demands She was able to maintain the habit. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/5b7059a1-b150-4a73-857c-117ad0ad5be9/1.png Exploring the Journey to Balance and Peak Performance Together - #76- Small Habits, Big Results - Why This Approach Works There are three key reasons this type of approach is effective. 1. It reduces decision fatigue When you remove the need to constantly evaluate: what to eat how much to eat whether it is “right” you free up mental energy. A simple structure removes unnecessary friction. 2. It builds awareness without overwhelm This approach keeps you engaged with your choices, without requiring detailed tracking or precision. You remain aware of your intake, but without the pressure of perfection. 3. It is repeatable This is the most important factor. Progress does not come from what you do occasionally. It comes from what you can repeat consistently — on your average day, and even on your more difficult days. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1775738691441-CJUTUR103D6F9YXYKPR7/unsplash-image-jkDLNDGougw.jpg Exploring the Journey to Balance and Peak Performance Together - #76- Small Habits, Big Results - A Key Coaching Principle A concept that comes up often in coaching is this: The best plan is not the most optimal one. It is the one you can actually follow. In this case, that meant: simple portion guidelines consistent meal structure no pressure to be perfect https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/df769560-bf5a-493a-a306-6bc43b08f9af/unsplash-image-Hmhn6g_Owg4.jpg Exploring the Journey to Balance and Peak Performance Together - #76- Small Habits, Big Results - Applying This in Your Own Life If you find yourself thinking: “I know what to do, I’m just not doing it consistently” then the question is not: “What is the best plan?” Instead, consider: “What is the simplest version of this that I can realistically stick to?” That might look like: structuring one meal per day more intentionally eating at more regular times using a simple portion guide focusing on consistency rather than precision https://fitwitheik.com/blog/75-how-fitness-rules-might-be-holding-you-back-and-why-enough-is-actually-enough monthly 0.5 2025-11-10 https://fitwitheik.com/blog/74-training-smarter-through-perimenopause-what-the-science-and-real-life-tells-us monthly 0.5 2025-11-10 https://fitwitheik.com/blog/73-creatine-in-2025-more-than-just-a-muscle-supplement monthly 0.5 2025-09-29 https://fitwitheik.com/blog/c monthly 0.5 2025-09-17 https://fitwitheik.com/blog/ep71-back-in-the-office-maternity-leave-reflections-new-energy-amp-whats-next monthly 0.5 2025-09-09 https://fitwitheik.com/blog/how-i-am-adapting-crossfit-and-endurance-training-during-season-of-change-this-time-pregnancy monthly 0.5 2025-08-14 https://fitwitheik.com/blog/psd5ul7ucvefpxkffairr1ctljfd24 monthly 0.5 2024-06-10 https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/ae50c1d7-d62c-4c43-9e23-cdc723c7a57a/%2369+Why+I+work+with+a+coach+%28yes+even+if+I+am+a+coach%2C+I+also+need+a+coach%29+%28Facebook+Post%29.png Exploring the Journey to Balance and Peak Performance Together - 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(probably not what you think) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://fitwitheik.com/blog/how-to-get-good-at-hydration monthly 0.5 2022-03-10 https://fitwitheik.com/blog/the-hydration-how-to-guide-for-training-in-the-heat monthly 0.5 2022-09-22 https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1624165639117-X0ZK188LF8N361Z7T2L3/Copy+of+How+To+Find+BALANCE%2C+Where+You+Are+Enjoying+Your+Training+and+Improving%21.png Exploring the Journey to Balance and Peak Performance Together - The Hydration How to Guide For Training In The HEAT! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1624165825537-2CFUHMD7I4FRFNVOWZ87/3.png Exploring the Journey to Balance and Peak Performance Together - The Hydration How to Guide For Training In The HEAT! - Make it stand out For Example, night out on the beers and early morning cycle is a poor combination. Drinking Alcohol dehydrates you and you will enter your session at a deficit making your performance worse. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1624166098634-O19CEHYR27RTGEOG95TH/1.png Exploring the Journey to Balance and Peak Performance Together - The Hydration How to Guide For Training In The HEAT! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1624166014746-1CV7QLIAHCQWV5006YAR/4.png Exploring the Journey to Balance and Peak Performance Together - The Hydration How to Guide For Training In The HEAT! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://fitwitheik.com/blog/why-more-is-just-more-and-not-better monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1623734770134-DB01URR87WLAMQSF8UGV/2.png Exploring the Journey to Balance and Peak Performance Together - How To Find BALANCE, Where You Are Enjoying Your Training and Improving! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1623734907652-YO2GJS94F0OZ2DSSAWO0/1.png Exploring the Journey to Balance and Peak Performance Together - How To Find BALANCE, Where You Are Enjoying Your Training and Improving! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1623735128848-0TFW3VLM4F5N0SE2PTGB/3.png Exploring the Journey to Balance and Peak Performance Together - How To Find BALANCE, Where You Are Enjoying Your Training and Improving! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1623735331773-J3HTEDMQMT3KUPWMNI60/4.png Exploring the Journey to Balance and Peak Performance Together - How To Find BALANCE, Where You Are Enjoying Your Training and Improving! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://fitwitheik.com/blog/how-to-find-and-captivate-your-own-motivation-superpowers monthly 0.5 2022-03-10 https://fitwitheik.com/blog/why-you-should-not-stop-moving-when-you-get-injured monthly 0.5 2022-03-10 https://fitwitheik.com/blog/how-to-boost-your-motivation-by-tracking-your-progress monthly 0.5 2022-03-10 https://fitwitheik.com/blog/what-is-your-tight-insert-body-part-trying-to-tell-you monthly 0.5 2022-03-10 https://fitwitheik.com/blog/why-its-important-to-focus-on-strength-training-through-ramadan monthly 0.5 2022-03-10 https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1617796774978-L6A5R7C1M9G2WVIYQODY/1.png Exploring the Journey to Balance and Peak Performance Together - Why It’s Important To Focus On Strength Training While Fasting! https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1617796847577-R5OR91XPP7D6ZVZCENQL/2.png Exploring the Journey to Balance and Peak Performance Together - Why It’s Important To Focus On Strength Training While Fasting! https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1617796979802-PAWMV4LBIVYCBMN3OOX9/3.png Exploring the Journey to Balance and Peak Performance Together - Why It’s Important To Focus On Strength Training While Fasting! https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1617797044832-1MDMO4VRH5JCZXTXC2MT/4.png Exploring the Journey to Balance and Peak Performance Together - Why It’s Important To Focus On Strength Training While Fasting! https://fitwitheik.com/blog/my-top-tips-and-tricks-on-sleep-during-ramadan monthly 0.5 2022-03-10 https://fitwitheik.com/blog/how-to-make-a-home-gym-on-a-budget-in-a-limited-space monthly 0.5 2022-09-22 https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1616912322364-B8TOUP57NA8D7F0QFASD/Blog+Capture+Image++%2815%29.png Exploring the Journey to Balance and Peak Performance Together - How to Make Fully Functional Home-Gym. On a Budget, in a Limited space. - Make Sure To Fit Your Gym To Your Goals: First things first, it is important to know what results you are aiming for. If your goal is to snatch 100 kg or gain 20 kg on your back square then a “home gym light” with a set of dumbbells and kettlebells isn’t going to cut it. Then You might be looking for a slightly bigger home gym setup, with rack and bumper plates covered in a different post. However, if you are looking to build muscle. Build endurance, be fit, look good naked, get functional in various movements while getting a good intense workout - then this HOME GYM LIGHT will definitely work for you. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1629094269053-ADJO7ZYVY4VFBBMSZW8S/Screen+Shot+2021-08-16+at+10.09.20.png Exploring the Journey to Balance and Peak Performance Together - How to Make Fully Functional Home-Gym. On a Budget, in a Limited space. If you are heavy into Crossfit, and want to be able to do kipping pullups, toes to bar or other skills. Then I can not recommend enough getting a proper pull-up bar set up. This Lift 100 Pull-Up Bar is amazing, and allows you (with proper sealing clearance) to do Bar Muscle Ups As Well. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1629095135109-21ULSWYAOAPU5QWC2U0L/Screen+Shot+2021-08-16+at+10.25.20.png Exploring the Journey to Balance and Peak Performance Together - How to Make Fully Functional Home-Gym. On a Budget, in a Limited space. - Number 2: Two Kettlebells We mostly use these for strength work, and some conditioning. I would recommend a heavy kettlebell for deadlifts, heavier squats, swings etc. and a lighter kettlebell for presses, mobility work and technical exercises. Weight suggestions are: Female Beginners 1x 16-20 kg & 1x 8-12 kg Female RX 1x 24-32 kg & 1x 12-16 kg Men Beginners 1x 24-32 kg & 1x 12-16 kg Men RX 1x 32-48 kg & 1x 16-20 kg https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1629095247399-40RQO7TG38LOF7IMJ80P/Screen+Shot+2021-08-16+at+10.27.09.png Exploring the Journey to Balance and Peak Performance Together - How to Make Fully Functional Home-Gym. On a Budget, in a Limited space. - Number 3: Pair Of Dumbbells, Moderately Heavy If you are aiming to just get a good workout at home, and to use them for conditioning workouts then you should be relatively comfortable moving these around but challenged. When lifting both DB at the same time you should feel you have weight in your hands and it should be a little struggle getting them to your shoulders, or over head. Then you can use just 1 DB to scale and move faster with the Dumbbells. Weight suggestions are: Females Beginners 2x 6-10 kg Female RX 2x 12.5-15 kg Men Beginners 2x 15-20 kg Men RX 2x 22.5-30 kg These weights are also what is commonly used in CrossFit workouts. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1629095410015-YDN5KCJUGV435BXO73XN/Screen+Shot+2021-08-16+at+10.29.46.png Exploring the Journey to Balance and Peak Performance Together - How to Make Fully Functional Home-Gym. On a Budget, in a Limited space. - Number 4: A box Box can be used for increasing intensity in most workouts, and for unilateral (one legged) strength work. This can also be a step or something stable you can step on: If you are into crossfit workouts, women should get a 20" box and men a 24" box. But If you just want to get a good workout in, aim for a box or a solid chair that is about your knee height. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1629095584321-GIF9DLRFOIR7XH2FKOPU/Screen+Shot+2021-08-16+at+10.32.34.png Exploring the Journey to Balance and Peak Performance Together - How to Make Fully Functional Home-Gym. On a Budget, in a Limited space. - Number 5: Mat or flooring. A simple yoga mat does wonders. But when you are moving around with some weights and sweating everywhere you may want to consider a slightly bigger mat. When I got tired of sliding around in my own sweat and spending time cleaning the floors after my workout, I invested in a few tiles of home gym flooring. Just enough to give me space to place weights down and sweat on, that can be packed away easily. 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https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/c272013c-ae6d-4456-9755-8f08ef2cce35/Untitled+design+%282%29.png Health And Wellness Coaching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://fitwitheik.com/bulletproofing-road-to-recovery daily 0.75 2026-03-18 https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1584420401415-ML71GT6FE2V1P9GL7PU5/IMG_8819.jpg Bulletproof - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1628315499061-BDYQ2S8IC23LA5TGQUVF/DSC00682.jpg Bulletproof - Coach Eik Is the coach that will be guiding you through your Road to Recovery She is a 3x Crossfit Games Competitor, a physiotherapist and movement specialist. Besides from walking the walk, and testing and trying out mobility protocols on herself to improve enough to be in the top 0.1% of Crossfit Athletes. She is also passionate about helping others perform better as well as overcoming limitations from injuries, pregnancies and setbacks. The past 12 years she has worked with individuals of all levels to come back stronger than ever. With a holistic approach to the body, mind and movement. She has an eye for the underlying causes for mobility limitations and is sometimes referred to as the Body Whisperer. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1628315122283-BTC8QQDCPLEREGBEYEGU/fcnfS4Mw.png Bulletproof - Unsure If You Are The Right Fit? Book In For A Mobility Screening where we map you limitations by running you through a mobility screening & determine if you will benefit from THIS particular program. PS. Don´t worry if you for any reason are not a match to start training right away. I work with a network of therapists and specialist and can help you find other solutions and places you might want to start. https://images.squarespace-cdn.com/content/v1/5e6752079f43e4706e00c0d4/1628315974238-LLC07CD4ORKX9LZVCLGK/Screen+Shot+2021-07-26+at+08.59.40.png Bulletproof - Any Questions? 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