Thursday, 20 July 2017
Want A Healthy Lifestyle? It Starts With Commitment

Learner’s Dictionary defines commitment as 'a promise to do or give something.' Or a promise to be loyal to someone or something— usually + to. For example, Are you willing to make a commitment to a healthy lifestyle? Or the attitude of someone who works very hard to do or support something

  • Some of his teammates said he showed serious commitment to his nutrition & training program.

Nothing tastes as good as being fit feels!

Many people struggle daily with their weight for different reasons. While some may be medical or genetic in origin, many could be just a lack of commitment to living a healthy lifestyle. We have become a society that seeks out immediate gratification. It's amazing how many things one can accomplish online these days without even leaving the comfort of your own home! Is that always a good thing? For some things, maybe. For everything? No way! 

For example, many people enjoy sweets, and I am one of those people. You just finished a nice dinner, and someone offers you dessert. You’ve started a new workout and healthy eating program, and you know that you've consumed your calories for the day. You’re full but... that desert sitting right in front of you looks very good. Those with you don’t share your health goals so they're encouraging you to “live a little.” You start thinking that you can enjoy that dessert right now and work it off at the gym tomorrow.

In most cases that is not true. But back to the topic at hand: You really want to be fit, and that dessert is not on your plan today. So, are you able to say no to that one thing you want right now in order to achieve success with the goal that you really want the most- being fit and healthy?

Are you truly committed to your goal?

To help my clients in this situation, I tell them to remember this statement, “Nothing tastes as good as being fit feels!” You MUST continue to remind yourself to stay committed to your plan! As an added bonus, once you reach your weight-loss goal, you will typically have 300 to 500 more calories to add back to your daily intake!

So in this case, can you keep the short-term commitment that you made to yourself in order to achieve a major long-term goal? It's something you really want. Something you want more than that dessert sitting right in front of you. Sometimes we just struggle to tell our inner child ”No!”

At one time or another in life we all stumble and fall.

That is defective life. What often determines our character is what we do in this situation. Do you make excuses as to why you fell or do you get back up and keep going? Get back up and keep going! Let's say you went out to lunch with some friends or clients. You ”went off your diet” and ate things that you know are not on your plan.

Some people in the situation would say…” Well, I blew it today so I might as well eat what I want for the rest of it.” The thing to do in the situation is to hit the pause button and say yourself, “This day is not over. I can still make it work!”

By tracking your food, you know how many calories you have left for the day. Make the necessary adjustments to hit your goal and do it! You're able to do this because of the commitment that you made to yourself. Sometimes our self-discipline might not be strong enough. In this situation, your commitment will get you back on track! Forget what happened in the past because that cannot be changed. Focus on the road in front of you and make the right decision based on your goals!

“I have failed over and over in my life. And that is why I succeed. “

- Michael Jordan, Hall of Fame basketball player


“Mental toughness is spartanism with qualities of sacrifice, self-denial, dedication. It is fearlessness, and it is love.”

-Vince Lombardi, Hall of Fame football coach


“Once you learned how to quit it becomes a habit.”

- Vince Lombardi, Hall of Fame football coach






















Posted on 07/20/2017 4:26 PM by Kyle Smithson
Wednesday, 5 July 2017
Beef, It’s What’s For Dinner Or Should It Be?

Yes, you can eat too much protein...

One of the most popular questions that I often get from new clients is... ” How much protein do I need to be eating each day?” While this is definitely an important number to know, this seems to be everyone's primary focus. People seem to think that they need very large amounts of protein in their diet especially if they've just begun a new exercise program.

Yes, Americans, you're getting more than enough protein...

The typical American diet usually consists of ample amounts of protein. The current dietary recommendation for protein intake for the average active or sedentary individual is 0.8 grams per kilogram per day. If you are physically active your needs might be higher.  Needs are based on many different factors such as body composition, training regimen, and goals. So if this is the recommendation, more must be better, correct? While this might be true of some things, it isn't better when it comes to your dietary protein intake.

Here's the not-so-good news about too much protein...

Since the body can only store a certain amount of amino acids either in the amino acid pool in the liver or as muscle, and lastly used as energy, the remainder of dietary protein eaten above these amounts will be stored as fat.

I once had a conversation with a power lifter who told me that he often ate TWO ROTISSERIE CHICKENS A DAY in order to get the amount of protein that he thought he needed to build muscle. While he did have big strong arms, he also had excess fat around his abdominal area!

An example of what too much protein will do to your body...

Another problem of consuming too much protein occurs when you're trying to limit your calorie intake while still balancing adequate carbohydrate and fat intake. Simply put eating too much protein doesn't leave enough calories for the other two macros. For example, I once had a client who told me that he was eating about 250 g of protein per day. Someone had told him that he needed to eat 1 g of protein per pound of bodyweight. With protein having 4 calories per gram, which meant he was eating 1000 calories per day in just protein alone! 

While an individual's protein needs can based on several factors, the general recommendation for an average individual is approximately 15 to 20% of your total caloric intake. In the above mentioned cient's case he was eating over 50% of his calories as protein! As a result, he was not eating nearly enough carbohydrates and was exhibiting signs of lethargy and fatigue. After talking, I convinced him to greatly decrease his protein intake while increasing his intake of complex carbohydrates. About two days later, he emailed me to let me know that he had so much more energy than before we had talked! 

Are YOU eating the right amount for YOUR goals?

I can help you to do this through proper nutrition by determining how much protein YOU actually need based on many individual factors. Contact us today to book your appointment!

Remember….. “The Right foods in the Right amounts at the Right times.”

Posted on 07/05/2017 3:08 PM by Kyle Smithson
sun mon tue wed thu fri sat
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31      

Recent Posts



May Jun Jul



Via:  email email  RSS rss