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Category: Fitness and Health

All the great articles from the ‘Fitness and Health’ category of the Elite Outdoor Fitness blog all in one place.

Achilles Tendonitis How to get rid of it!

Achilles Tendonitis How to get rid of it!

Nick Grange, world record holder and multi-event winner discusses Achilles Tendonitis and how to get rid of it! Running over training, increasing load too quickly, and tight lower leg and

Posted in Fitness and Health, Top Tips, VideosLeave a comment on Achilles Tendonitis How to get rid of it!

Understanding VO2 Max

VO2 Max, What is it and Why it's so important

Unlocking Your Potential: Understanding VO2 Max and How to Elevate It Welcome to Elite Outdoor Fitness, where we’re dedicated to helping you reach the peak of your physical and mental

Posted in Fitness and Health, Fundamentals of training, Top TipsLeave a comment on Understanding VO2 Max

Essential Guide to Cortisol and Fitness Training  

Essential Guide to Cortisol and Fitness Training

Content Definition   Cortisol and Stress   Cortisol and Fitness   Conclusion and Top Tips   Definition of Cortisol  Cortisol is a steroid hormone that your adrenal glands produce and release. Adrenal glands are

Posted in Fitness and Health, Nutrition and sleep, Top Tips, WellbeingLeave a comment on Essential Guide to Cortisol and Fitness Training  

See us on the Bought the T-Shirt podcast

As seen on the Bought the T-Shirt podcast

Nick talks to Chris Thrall on the Bought the T-Shirt podcast about Elite Outdoor Fitness and his time in 23 SAS.

Posted in Fitness and Health, Videos1 Comment on See us on the Bought the T-Shirt podcast

1 mile Bergen Weighted Hill Reps

1 mile Bergen Weighted hill reps

Nick explains how to incorporate Bergen hill reps into your training program and what adaptations these sessions will make. How this also effects what components of physical fitness you are

Posted in Fitness and Health, Fundamentals of training, Types of Training, Videos, Weighted fitnessLeave a comment on 1 mile Bergen Weighted Hill Reps

Operation Juggernaut

Operation Juggernaut

Join EOF in the Royal Marines Association 75th Anniversary Fundraising Mission

Posted in Challenges, Fitness and Health, Weighted fitnessLeave a comment on Operation Juggernaut

Masters Training: Prioritising Health

Masters Training

In this article Rob looks at how your physical prioritises might change with age…

Posted in Fitness and Health, Fundamentals of trainingLeave a comment on Masters Training: Prioritising Health

Mental wellbeing and physical activity

Mental Wellbeing

Nick explains the importance of physical activity, how it can help increase positive chemical hormones in the body that will positivity influence mood, how to deal with stresses and bring

Posted in Fitness and Health, Videos, WellbeingLeave a comment on Mental wellbeing and physical activity

Nutrients and Sleep management for fitness and weight loss

Why I train
Posted in Fitness and Health, Nutrition and sleep, VideosTagged exercise, non nutrients, nutrition, performance, phytochemicals, sleep management, Sports performanceLeave a comment on Nutrients and Sleep management for fitness and weight loss

The 4 main compound movements to support running

Nick explains the importance of understanding what 4 main exercises work which primary muscle groups.

Posted in Fitness and Health, Fundamentals of training, VideosLeave a comment on The 4 main compound movements to support running

Basics How to do press ups and pull ups

Nick explains how a novice or someone coming back into strength training can approach the basic movements to force strength without putting too much pressure on joints.

Posted in Fitness and Health, Fundamentals of training, Top Tips, Types of TrainingLeave a comment on Basics How to do press ups and pull ups

Shoulder Warm-up

Shoulder Warm-ups

Nick explains his routine for basic strength and conditioning upper body warm up.

Posted in Fitness and Health, Fundamentals of training, How-To, Mobility and Stretching, VideosLeave a comment on Shoulder Warm-up

Training and Emotional Balance

Emotinal Balance

Nick explains the generic way that most people train and why lack consistency because of plateauing in training, and thus having imbalance at a hormone level.

Posted in Fitness and Health, Fundamentals of training, RTG, Top Tips, VideosLeave a comment on Training and Emotional Balance

Benefits of Layering

Benefits of layering

We have talked about hitting that generic baseline of fitness but how do you increase and layer on top of that rebounding level?

Posted in Fitness and Health, Fundamentals of training, Types of Training, VideosTagged Fitness, Layering, Loading and Progression in training, runningLeave a comment on Benefits of Layering

Dietary Supplementation and Recovery

supplements and recovery

Dietary supplementation – how it effects recovery and how small changes to your daily lifestyle can influence your training and adaptations

Posted in Fitness and Health, Nutrition and sleep, VideosTagged Recovery, supplementsLeave a comment on Dietary Supplementation and Recovery

Lose weight and become lean

Lose weight and get lean

Nick explains how training just 4 x weekly for 20 minutes can increase your basal metabolic rate, increase feel good hormones and chemicals to aid in becoming very lean.

Posted in Fitness and Health, How-To, VideosTagged how to train to become lean, increase metabolism, power, Strength and conditioningLeave a comment on Lose weight and become lean

Nutrition Guides from Mountain Fuel

Mountain Fuel have provided us with some great advice on how to get the most out of your event.

Posted in Fitness and Health, Nutrition and sleep, VideosTagged mountain fuelLeave a comment on Nutrition Guides from Mountain Fuel

How to do press ups and pull ups

Push ups and Pull ups

Nick explains how you can approach the basic movements to force strength without putting too much pressure on your joints.

Posted in Fitness and Health, Fundamentals of training, How-To, Top Tips, VideosTagged compound movements, press up, pull up, strength trainingLeave a comment on How to do press ups and pull ups

1st Person Mental Rehearsal

Mental Preparation for an Event

The second in a series of short videos that look at how to mentally prepare for any event.

Posted in Fitness and Health, How-To, RTG, Top Tips, Videos, Weighted fitnessLeave a comment on 1st Person Mental Rehearsal

Performance vs balanced food supplementations

Food Supplements

How do you supplement your diet, what should you be considering in eating as part of a balanced diet when your training?

Posted in Fitness and Health, Nutrition and sleep, Top Tips, VideosLeave a comment on Performance vs balanced food supplementations

Reducing the risk of runner’s knee

Reducing the risk of runner’s knee

Nick explains how he has reduced the likeliness of runner’s knee. A common injury in runners when increasing load and yet it’s easy to mitigate against it.

Posted in Fitness and Health, How-To, Mobility and Stretching, Physio, RTG, Top Tips, VideosTagged Iliotibial band, knee injury, Physiotherapy, Runners knee, StretchingLeave a comment on Reducing the risk of runner’s knee

3rd Person Mental Rehearsal

Mental Preparation for an Event

The second in a series of short videos that look how to mentally prepare for any event.

Posted in Fitness and Health, How-To, RTG, Top Tips, Videos, Weighted fitnessLeave a comment on 3rd Person Mental Rehearsal

Nicks Basic Permanent stretching routine

Basic Stretching

Nick shows you his basic post workout stretching routine, to combat the effects of strenuous training and more specifically weighted fitness.

Posted in Fitness and Health, How-To, Mobility and Stretching, Physio, Pilates, Videos2 Comments on Nicks Basic Permanent stretching routine

Goal Specifics and The Achiever’s Identity

Mental Preparation for an Event

The first in a series of short videos that look how to mentally prepare for any event.

Posted in Fitness and Health, How-To, RTG, Top Tips, Videos, Weighted fitnessLeave a comment on Goal Specifics and The Achiever’s Identity

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Which RTG is for me?

Not sure which Remote Training Group is best suited to your specific needs? Don't worry we have got you covered, just answer a few questions below and we can give you our recommendation!
Are you training for an event that requires you to carry weight?

Let's learn some more about your event...

Does your chosen event or focus include inclines and declines?
Does your chosen event or focus require you to work across undulating rough ground, where foot placement can sometimes be rocky, poor ground underfoot?
Is your chosen event or focus under 12 miles?
Is your chosen event or focus on adventure type racing or assault course inclusion?

Your personalised recommendation...

The following recommendations are based on your answers. If you sign-up for any of our remote training groups (RTGs) one of our team will discuss your specific needs with you in more detail. This will ensure you get the maximum benefits to achieve your target.
Include progressive programming through strength and conditioning to improve your baseline S&C and robustness at a tendon, ligament, and muscular level. Move through running, cross country running and then fell running to allow the adaptations in your balancing muscles and coordination and thus agility. Advanced strength training to improve capacity to include training with weight over undulating ground when you are capable and efficient, to hill reps and weighted tempo sessions to build that strength lactate threshold and multi-system taxing above and beyond weight and duration of event.
Progressive running program to include cross training such as Bike work and strength and conditioning.
Inclusion of progressive Bergen weighted work on inclines at speed for tempo rate sessions to improve strength and lactate threshold, shorter duration rep work to improve VO2 max and power rate.
Quality speed work program with and without weight to improve your flat speed. Inclusion of some interval and tempo work on inclines. Cross country running to hit balancing muscles and improve coordination and overall flat speed. Later progress tempo into longer speed for endurance sessions.
Progression onto fell running with and without weight to improve strength and conditioning and power, thus allowing latter sessions to work hard off the beaten track to facilitate efficiencies at a coordination and balance level. Hill work with weight. Include cross graining on fitness days with weight or fell running, working hard on down hills.
Lighter inclusion into off road/track fell running to improve conditioning leg strength and balance. Progressive program to set training targets above goal weight and duration to improve capacity at higher rate.
Work hard at improving VO2 max and Lactate threshold levels, shorter power sessions to include hill reps, tempo work and strength and conditioning cross training such as inclusion of jump squats and burpees into interval sessions. Working towards speed over distance training between 1-3 miles x 4 with efficiency rate recoveries.
Increasing long slow distance, hill work and endurance sessions to allow for Mitochondria efficiency and increase. Progressing into heavy weighted hill running emphasis on incline and decline speed and efficiency midline rate. Progressing to be able to put the power down for extended periods. Strength and conditioning reducing in the latter period to take up the slack on increased capacity building.
Baseline strength and conditioning to improve flexibility, strength and coordination moving to deficit style training to explore capabilities before failure. Multi-disciplined training sessions to allow for multi system taxing.

We think you'd benefit from...

To get the most from your training we'd recommend:

  • Join one of our RTGs (either Baseline or Event)
  • Incorporate some of our fitness days.

If you'd like to get these recommendations direct to your inbox, or would like a free 1-2-1 with EOF founder Nick Grainge to discuss your current challenges and how to optimise your training, just complete the form. Don't worry we promise not to fill your inbox with junk!
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