The Better Self Project is a podcast about self-improvement, self-development, and self-empowerment. We are here for busy adults who want to learn practical tips and strategies that will enable them to cultivate a "better self". We're going to be discussi
On today's episode, Pamela and I discuss why it's so important to get away from exclusively celebrating a scale weight change. We talk all about "non-scale victories". We discuss which ones are our favorites, as well as why they're so meaningful. It's easy to simply focus on when our scale weight changes. But this change often doesn't accurately depict how are bodies and minds are changing. The scale is a metric that is constantly changing. It's a very fleeting metric. Instead of solely focusing on our scale weight and giving it too much significance, we should take a look at other indicators of change like: - How we feel - How we move - How we sleep - How are stress has decreased - Our mental health - How we show up - How we're improving - The skills we're developing ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss strategies for picking mindful and healthy options at sit-down restaurants. We did an episode on fast food restaurants, but this episode covers the next tier of restaurants when eating out. It can be overwhelming and confusing picking healthy options at sit down restaurants. We want to be mindful and intentional, but we also want to enjoy food with our closest people. Pamela and I give you the tools and strategies needed when navigating picking healthy choices. Fast Food Hacks Episode ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I finish our conversation about how we don't need to do our new year's goals perfectly. Perfectionism is often a defense mechanism that gives us permission to not try, or to stay stuck. We can't try to do everything perfectly, because then everything becomes overwhelming. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I talk about how we don't need to do our new year's goals perfectly. Perfectionism is often a defense mechanism that gives us permission to not try, or to stay stuck. We can't try to do everything perfectly, because then everything becomes overwhelming. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss how it's possible to change anything in your life by becoming aware of and addressing the six sources of influence. To change anything, one would need to understand the power of influence on both oneself & others! Influence is about changing hearts, minds, and behavior to produce meaningful, sustainable results. The Change Anything Framework The Change Anything Model is about changing behaviors to achieve measurable results, and one changes behavior by changing motivation & ability across personal, social, and structural aspects. The key is to identify measurable results, finding vital behaviors, and analyzing six-sources of influence. Here is a summary of the 6 sources: Source 1 — Personal Motivation Do you want to engage your behavior? Source 2 — Personal Ability Do you have the knowledge, skills, and strengths to do the right thing; even when it's hardest? Source 3 — Social Motivation Are other people encouraging the right behavior & discouraging the wrong behavior? Source 4 — Social Ability Do others provide the help, information, and resource required at particular times? Source 5 — Structural Motivation Are rewards, promotions, performance reviews, perks, or costs encouraging the right behaviors or discouraging the wrong behaviors? Source 6 — Structural Ability Are there enough cues to stay on course? Does the environment (tools, facilities, information, reports, proximity to others, policies) enable the right behaviors or discourage the wrong behaviors? ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community
In this episode, Pamela and I discuss our favorite healthy snacks. We also talk about some potential pitfalls to avoid. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss what a calorie deficit is and why it's so important for fat loss and changing our body composition (if that's the goal). ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss a widely misunderstood topic: Calories! We discuss what they are, what they are not, how they fuel our bodies, and figuring out how many we need if we're tracking. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I riff on how to make "The Right Choice" when it comes to food. How do we decide? How do we know what to pick? ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the price of inaction. We often fixate on what we stand to lose when we start implementing healthy habits and behaviors. But we don't often consider what we stand to gain. “Humans are very good at considering what might go wrong if we try something new. What we don't often consider is the atrocious cost of the status quo, not changing anything.” — Tim Ferriss ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss how to eat healthy and nutritious food in a partnership. We give some tactical advice on how to get on the same page, make it fun, and reach your goals - together. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the importance of getting a lot of high volume low-calorie micronutrient-dense foods into our diets. We also talk about some of the pitfalls of eating too many processed foods when wanting to change our body compositions. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the concept of "treat meals". We discuss what they are, how they work, and how they can be beneficial. We also discuss some pitfalls to avoid with treat meals. We start the episode by defining what a treat meal is. We don't call them "cheat meals" because the word cheat tends to have a negative connotation. We don't want to feel guilty for having occasional treat meals. Food is meant to be enjoyed. We can be strategic with treat meals so that they serve us on our journey to changing our body composition. Some people make the mistake of having treat meals too frequently and this can result in us consuming too many calories over the course of the week. Sometimes will be in a caloric deficit Monday-Friday and then go off the rails on the weekends. This is a common mistake people make. We also don't want to engage in a binge cycle where we're eating everything in sight on a treat day. That's why we are big proponents of having a "treat meal" and then eating regularly for the rest of the day. Time Stamps: 0:52 - We don't call them cheat meals. 1:22 - What is a "treat meal"? 2:14 - Treat meals play a role in changing our body composition. 3:20 - Examples of treat meals. 5:21 - The checkpoint to get more energy and "Iron Will". 8:49 - What's a regular day versus a "Treat Meal Day"? 11:08 - Some mistakes people make with treat meals. 12:44 - Some people go off the rails on the weekends. 14:00 - Some engage in a scarcity mindset with food on treat days. 15:04 - Plan ahead, be flexible. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the thought process behind changing our lives with healthy habits and behaviors. We talk about how we have to implement trade-offs to truly get what we want out of life. We may not recognize it, but we're trading all the time. We trade sacrifice and free time for good health. The opposite is true, as well. We can trade unhealthy behaviors for ill health and health-related problems. If we wish for change in our lives, we have to be willing to change ourselves. This means changing how we live, think, and operate within our lives. Temporary tradeoffs can add a tremendous amount of value to our lives. These tradeoffs compound over time, too. This helps us reach our goals. Time Stamps: 0:54 - We have to change if we want change. 1:08 - The "Water Heater Fund". 2:56 - Temporary trade-offs. 4:36 - Delaying gratification for the greater good. 5:42 - There will always be tradeoffs. 8:15 - Change is hard, but we can find be strategic to make it easier. 9:29 - We have to be willing to give something up. 10:47 - Look for substitutes. 12:52 - The scarcity mindset. 14:29 - Set up tiny rewards along the way. 16:10 - It's hard at first, but it starts to make our lives better. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss picking "The Big Three". The Big Three refers to the three most important items on the never-ending to-do list. The three items that if accomplished, would make all of the other smaller to-do items inconsequential. The key to picking an effective "Big Three" items is to prioritize based on importance. You'll want to do this before bed. You're picking items for the following day. You want to pick items that drive the needle forward in your life, your business, or your health. We want to pick big-to-do items that are going to move the needle towards our goals and in our lives. Sometimes, we have a gigantic to-do list swirling inside of our heads, and it may contain items that are not as important. The problem is we give them all the same weight of importance and this is a mistake. Ultimately, picking the "Big Three" tasks for the following day is all about prioritizing what's actually important versus trivial and not-as-important. Time Stamps: 0:37 - Pick the BIG THREE. 1:12 - Why it's helpful. 2:00 - What is the "Big Three"? 2:33 - These items are things that move the needle. 4:34 - How do we prioritize the "Big Three"? 5:30 - We must prioritize what is ACTUALLY important. 7:15 - We're doing this the night before. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the topic of "motivation". What it means, what we perceive it to mean, and ways in which we can trick our psychology in a way that serves us in moving forward. We start by being motivated. This can spark initial action. But it can quickly fade and become fairly unreliable. Recognize that there are emotional and logical components to motivation. Example "I want to be healthy so that I can play with my kids." The motivation for this goal is both emotional and logical. We don't need to necessarily feel motivated all the time if we can revisit our "why". Setting small goals and getting small wins can help to keep us motivated. There are intrinsic and extrinsic motivators. Both are good, and it helps to know which kind we respond to. We also explain Gretchen Rubin's "Four Tendencies" theory. Sometimes, even when you're not feeling it, reflect on your WHY, and do it anyways. Keep your "why" close and reflect on it. Time Stamps: 0:44 - The spark of motivation. 2:35 - Motivation fades. 3:34 - Emotion is tied to motivation. 4:52 - Logic is tied to motivation. 6:11 - Why you don't feel motivated all the time. 6:55 - Set small goals. 8:15 - Intrinsic and extrinsic motivation. 10:00 - We're not always going to feel motivated. 10:50 - The Four Tendencies. 12:51 - Sometimes, even when you're not motivated, do it anyways. 14:44 - What is your WHY? Write it down! ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the three biggest mistakes I see people make when they start exercising, whether that be in a gym or at home. Pitfall #1: Doing too much cardio: This is one that many people fall into. It can be easy to fall into the cardio trap. We don't want to do too much cardio because it doesn't help us grow lean tissue, and muscle is good for our bodies, our strength, and our metabolism. Cardio plays a role. We just don't want to do it exclusively. Resistance training is necessary to create a lean and strong body. Cardio won't allow for this result. Pitfall #2: Doing the same routine over and over again: Doing the same routine again and again will eventually backfire. We need to change things up occasionally. Doing five sets of body weight squats every day will eventually not be enough stress to cause our bodies to change in any meaningful way. We have to include a variety of exercises. We want to work our entire bodies. We don't want to only work our arms, or our chests, or our legs. It's best to split it up across the entire body. When we lift weights, we want to have a focused, appropriate, total body routine. Pitfall #3: Lack of consistency: We have to stay consistent with strength training if we want it to work. A little consistently is better than a lot one day a week. We need to form a consistent routine that we enjoy doing. Time Stamps: 1:09 - Too much cardio. 6:41 - Doing the same routine over and over again. 13:12 - Lack of consistency. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss ways in which we can manage our time for effectively. We give three easy strategies for getting more out of your time and prioritizing your life. It start with writing down what it is that actually hope to accomplish. This will be determined by what you value. Do you value health? Are you wanting to live a healthy life? Okay, then this is something that we value which means that we'll want to PRIORITIZE it. Lack of time is generally simply a lack of priorities. Once we've written a list of priorities and we have to determine what actually important vs the things that we do when more time allows. We have to pick the top three priorities on our list. Perhaps we even pick one to three items to complete in a day and that's it. The next thing we'll need to do once we've determined what we want to prioritize is to schedule it into our week. We've got to look at our week as a whole and fit in the stuff that we care about. When we make a decision to prioritize and schedule items to do in our week, we can't be afraid to outsource some tasks in order to by ourselves time. We must set healthy boundaries with our friends and family, so that our time isn't squandered or unnecessarily taken from us. Don't be afraid to delegate or outsource if you have the means to. Time Stamps: 2:00 - Priorities. 2:40 - Value systems. 7:15 - Boundaries. 7:55 - Capacity. 8:44 - Analysis Paralysis. 10:05 - Outsourcing. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I share a webinar/live Zoom that we did a couple of weeks ago where we discuss meal prep, our strategies for meal prepping and how it saves us time and energy. We also spent time answering questions from all those who attended. Meal prep is food organization. A little pre-planning and execution in the beginning goes a long way. We like meal prep that's easy, simple, and doable. We want it to be fast and stress-free. In many ways, this is the case for us when it comes to eating. We've developed templates that help us eat in a healthy sustainable way. Some get overwhelmed when thinking about preparing meals and that makes sense. This is why we wanted to create an online course that not only shows people how to meal prep in a fast and healthy way, but also in a way that makes the individual excited about what they are consuming. Meal prep should add to our lives, not take away from it. Time is our most valuable asset, so we've got to leverage it accordingly. No one wants to spend hours on minutia and small unimportant details. Within this podcast, as well as our new online course MEAL PREP MASTERCLASS, we're going to give you some tools to help you save time, save money, and enjoy the hell out of the food you prepare for yourself and your family. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss ways in which we can rid ourselves of automatic negative thoughts. We talk about how we can dismantle thoughts that keep us stuck by asking a series of questions. We give you the next two questions to help you dismantle your automatic negative thoughts in the episode: "Did the thought originate with me?" "Is the thought serving me?" Oftentimes, we adopt beliefs and thoughts that attach to our subconscious that don't actually reflect who we are. But we believe them because we were told them at a developmental part of our lives and we don't know how to rid ourselves of them or challenge them. Questioning our thoughts and where they came from can be massively beneficial because we can look at them objectively. If the thoughts or ideas that we have about ourselves aren't serving us in any meaningful way, we should get rid of them. If they aren't moving us towards our goals or adding value to our lives in some way, we should get rid of them. Time Stamps: 0:40 - Where did the thought originate? 1:42 - Did the thought come from myself, society, an adult, a parent, tv, etc? 2:10 - When we assume we're introverted vs extroverted. 4:00 - Pamela tells a coach story. 6:33 - Is the thought serving me and moving me toward my goals? 7:20 - Dismantling ANTS allows us to move forward. 9:10 - If the thought isn't serving us, it's going to keep us stuck. 11:18 - Recognize the ANTS when the pop up. 15:00 - This is what we do in therapy generally. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss ways in which we can rid ourselves of automatic negative thoughts. We talk about how we can dismantle thoughts that keep us stuck by asking a series of questions. Part Two will go up on Wednesday. Enjoy! We start by explaining what A.N.T.S. are. Automatic negative thoughts are thoughts that we all hold about ourselves, other people, our capabilities, and the world around us. We all have them. We all have some that are attached to our subconscious. ANTS infiltrate our lives in many ways. Some of which are the way we view ourselves and the world around us. Our thoughts, ideas, and beliefs drive our behavior for better or worse, so it's important that we become aware of what they are. We wanted to give 5 easy questions that you can ask yourself if you feel a negative thought is keeping you stuck. We start with the question: "Is the thought useful?" If it's not a useful thought and it's not moving us in the direction we'd like to go, we may need to abandon it. The next two questions are: "Is it true?" "Is it kind?" We give explanations for each. Time Stamps: 1:29 - What are A.N.T.S.? 2:22 - Automatic negative thoughts infiltrate our lives. 3:11 - Internal monologue. 4:24 - How it shapes our world view. 8:10 - 5 questions to ask ourselves. 8:35 - "Is it useful?" 9:55 - "Is it true?" 10:24 - Can we challenge our thoughts? 13:35 - "Is it kind?" 14:00 - Can we challenge the accuracy of a negative thought? ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the necessity of individualization when it comes to tailoring a plan to meet and achieve health-related goals and activities. We start by detailing what we mean by individualization. Better Self tailors nutrition, fitness, and mindset plans to the individuals that we're working with. We like to take people's preferences, constraints, and lifestyles into account when figuring out how to best coach each individual that we're coaching. It's common for our closest friends and family to suggest we try this diet or that workout plan, but we're not all the same. What works for one person doesn't necessarily mean it will work for EVERYONE. Copy and paste programs don't always work. Adherence and sustainability are KEY factors when implementing new healthy habits. We need to take our lifestyle factors into account, so that we don't set ourselves up for failure. Templates are a good place to start, but at some point we have to tweak our plans to fit + support our lives. Time Stamps: 0:42 - What do we mean by "individualization"? 2:04 - We all want to help our closest people. 2:59 - Copy and paste doesn't always work. 4:01 - We don't want to set ourselves up for failure. 5:00 - People make assumptions about what works. 5:49 - Templates are a good start. 7:01 - Adherence is key. 8:40 - Why coaches charge so little for copy/paste plans. 9:53 - A free resource. 10:44 - Start where you're at. 11:00 - Working with people one on one allows us to tailor a plan to the individual. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I give some tactics for not only fast food restaurants, but other hacks to get food FAST. We talk about what to do if you're pressed for time and need something quick and convenient. Fast food restaurants should probably be a last resort, but sometimes it's late after work, it may be your only option. So what should you pick? We give some helpful suggestions and ideas. We also talk about what you can order at sit-down restaurants if you're with your closest people but you're still wanting to pick mindfully and carefully without derailing your progress. Even gas stations have many options available, and we talk about what those healthy options are. We end the episode by talking about the importance of individualization. Every person is unique and even though we've given plenty of helpful suggestions, there is no one-size-fits-all approach. This is why finding a plan that is tailored to you, the individual, is so important. Time Stamps: 0:55 - When to pick fast food. 1:23 - A busy day after work. 1:52 - What do we pick? 2:45 - Fast food options. 4:50 - When you're at a restaurant, pick this option. 5:36 - Salad is not always a good option. 6:30 - Chipotle. 7:47 - Other options for high protein, low-cal options. 8:40 - What to pick at gas stations. 11:03 - Protein bars. 12:10 - Options for family dinner at grocery stores. 14:24 - Everybody requires a different amount of food. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss what it means to have enough capacity, mental space, and physical energy to live a healthy life. It's difficult to implement healthy behaviors if we feel like we're always treading water. So what do we do if we're running out of space? It usually starts with becoming aware. We need to hit pause and check in with our bodies and minds. What is draining us or running us into the ground? Let's assess and then work to cultivate some space. Are we prioritizing ourselves? Are we taking time to recover? Perhaps, we need to look at how we prioritize our lives. If we're constantly engaging in "life-taking" behaviors where we give all of our energy to other people and do things that take our capacity away from us, we may need to shift. We must prioritize our mental wellness, exercise, and sleep to gain capacity. We can't have physical or creative energy if we're sleep deprived. We can't always put ourselves last. We also discuss ways where we can create more capacity in our lives in a way that allows us to continue improving and leveling up in our lives. Time Stamps: 0:38 - What is "Capacity"? 1:02 - Every decision requires energy. 3:00 - Automatic processes save capacity. 5:40 - How do we know how much capacity we have? 7:30 - How to determine what is urgent and important? 9:14 - How we engage in healthy habits and maintain capacity. 12:47 - Sleep for capacity. 14:10 - Let's prioritize. 15:24 - Setting boundaries for capacity. 17:35 - Play and have fun for capacity. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the importance of getting an adequate amount of protein. We also give tactics and strategies that will help enable you to get more protein throughout the day simply and easily. We start by discussing the importance of protein and why it's beneficial to gain and sustain lean tissue. Muscle is important for a wide variety of reasons and not just because of how it looks. We explain how much protein one should shoot for and how to go about getting that amount of protein in throughout the day. We give some easy tricks and strategies that help us get more protein in daily. Protein is also great because it prevents sugar crashes and it helps to regulate our hormones so that we can better determine what being hungry and full feels like. We give some ideas on how to get more protein when you're busy, including information on protein supplements, and ways of "batching" protein prep so that it's easy. This way you have protein for the week. Time Stamps: 1:30 - The importance of protein. 2:44 - What does acquiring/sustaining lean tissue mean? 4:38 - Why is muscle important? 6:36 - How much protein should we shoot for? 8:10 - How to get a little more protein. 8:30 - Protein prevents us from feeling hungry all day. 9:02 - PCOS. 10:25 - Protein prevents sugar crashes. 11:36 - Protein helps us determine hunger and fullness. 13:06 - Adding protein when you're busy. 15:24 - Supplements. 17:46 - Batch prepare protein. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss the role of personal identity and how that affects our health journey. We talk about ways we can shape, mold, and cultivate an identity that serves us and propels us forward into becoming the type of person that we want to be. Identity is created by our beliefs and habitual behaviors. When we think about the type of person who engages in healthy practices, it becomes easier to embody and ultimately become that type of person. We discuss how setting intentions for what we want to do and then building positive affirmations and future self journaling can help us cultivate the type of person that we'd like to become. We have to take stock of how we identify ourselves if we hope to change for the better. It takes a level of awareness to notice how we identify ourselves to the people around us. Perhaps even how others choose to identify us and how we soak that up. In knowing these identity traits, we can work to change them if we wish. Time Stamps: 0:37 - What does "identity" mean? 1:24 - When Kyle discovered his new healthy identity. 3:26 - How does identity keep us healthy? 4:37 - What happens if we don't act in line with our identity? 6:10 - How do you start changing your identity? 6:35 - Intentions and affirmations. 8:20 - A positive self-fulfilling prophecy. 11:19 - Earning credibility with ourselves shapes our identity. 13:45 - Our identity radiates to those around us. 14:15 - Think of who you want to become. 16:52 - How to start changing our identity. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, we're joined by the two cutest little guests. They tell us what they like about exercise and give some great pointers for healthy eating. We try to set a good example for the kids with exercise and healthy eating. But we also like to include the kids as often as possible in discussions about healthy practices and living a healthy lifestyle. Emmett and Mai give us a rundown of what their favorite protein sources are, their favorite fruits and vegetables, as well as their favorite exercises and workout routines. We ask the kids what they want to do when they grow up and they tell us why they need to focus on being healthy and strong in order to see their dreams come to fruition. It's a really cute, fun, and engaging episode. We were so proud of their answers to our questions. We gave no prompts and we left their original answers. Enjoy! Time Stamps: 0:36 - We like to talk to the kids about healthy eating. 1:24 - Pamela remembers when her family was working to be healthier. 2:41 - Emmett and Mai! 3:08 - The kids tell us about their favorite protein. 3:57 - The kids tell us about fruits and veggies. 4:37 - Exercises for the kids. 6:21 - Future plans for the kiddos. 8:03 - How do we stay healthy and strong? 8:40 - What foods help with ADHD? 9:37 - Empower kids with exercise. 10:44 - Closing health advice from the kids. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In today's episode, Pamela and I discuss music we like to work out to. This was a fun one and it was a little outside the norm. Kyle likes to listen to aggressive music, pop punk, punk rock, Metallica, etc. Pamela likes to listen to "riot girl" music, primarily female driven. She also likes softer emotional music to practice yoga to. She love Beyoncé, as well. I mean, who doesn't? We can tailor the music we're listening to to match what the workout calls for. We can modify what we're listening to and this can help pump us up for exercise. We also talk about how neither one of us can listen to podcasts/audiobooks when we're working out because it takes us out of the present moment. It's too much input/output dissonance. But at the end of the day, everyone should listen to something that is life-giving and fun while they're working out. This make working out more fun and sustainable. Time Stamps: 1:45 - What does Kyle listen to before working out and during? 2:57 - The benefits of listening to music while lifting weights. 3:58 - Segmenting music to match what you're doing. 5:15 - Getting exercise work done. 6:25 - What does Pamela listen to when she's exercising? 7:43 - Music can gear us up and prepare us for exercise. 9:25 - Music for yoga. 10:00 - Music to feel things on a deeper, more emotional level. 11:22 - Should you listen to podcasts during workouts? 12:46 - You get to choose what music pushes you and propels you forward. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
On today's episode, Pamela and I discuss a pitfall that can potentially derail our progress towards several different health-related goals. The weekends. It can be easy to over-indulge on the weekends and this can create an outcome that is the opposite of what we desire. We talk about how it's easy to get into a cycle where we over-consume on the weekends, even if we do a great job adhering to a calorie deficit during the week. We also discuss what a calorie deficit is and why it matters in the context of fat loss. Eating junk all weekend can wreak havoc on our mental capacities, too. It can negatively impact our hormones and make us feel lethargic and tired. We give some tips for how we can game plan for our weekends. One of the ways to do this is by looking at our week as a whole. Time Stamps: 1:00 - Pamela's story about the weekends. 2:22 - Kyle's experience with weekends and progress. 3:12 - Eating too much junk on the weekends. 3:55 - Indulging on the weekends is an easy cycle to get trapped in. 4:50 - Many of us maintain healthy eating on the weekdays and then lose it on the weekends. 5:41 - Why a calorie deficit matters. 6:34 - Everyone has their own baseline calorie amount. 8:05 - Eating junk all weekend is not great for our mental health either. 8:58 - Tips for not going off the rails on the weekends. 9:42 - Adjust the plan for a treat meal when events come up. 10:39 - How to handle alcohol and still reach your goals. 11:32 - Don't beat yourself up if you overindulge on the weekend. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, Pamela and I discuss the necessity of planning. We talk about what it means to plan our food for the week, and we also talk about how to plan to exercise. When we start planning our food and exercise, it starts with becoming aware of our circumstances. We have to become aware of our food choices. Then we can start assessing whether or not our food choices are getting us close to our goals or not. We're often stressed, hurried, and rushed as busy adults. We eat off-the-cuff and impulsively. This leads us to eat whatever is convenient and palatable. If we don't plan what to eat, we're destined to become a victim of a processed, and often times unhealthy diet. After a busy day, it helps to have some extra protein and easy to make meals ready to go. When we become aware of our food we also become aware of where we might be struggling. Don't do the planning on your own. Get your family, spouse, or roommates involved. Plan treats. Time Stamps: 1:18 - Why not planning can sabotage us. 1:52 - Planning food. 2:12 - We're stressed and busy. 2:55 - We eat on impulse. 4:33 - After a long day, it helps to plan accordingly. 5:20 - Becoming aware of our current food choices. 6:37 - We can also begin to see where we may be struggling. 7:14 - Don't do it alone, plan with your family. 9:00 - Planning coincides with meal prep. 10:29 - Having staple items on stock. 11:10 - Planning treats, too. 13:28 - Planning to exercise. 14:51 - The "I don't have enough time" excuse. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, Pamela and I discuss NEAT (non-exercise activity thermogenesis). We talk about what it is, how it can benefit us and how we can fit it in to our day to day. We start by defining NEAT, and we share why it's good to incorporate this type of activity for overall health. Walking is the easiest example of NEAT and it can aid in fat loss. This is NEAT that we can control. An example would be when we start counting our steps each day. There are three layers of energy expenditure: The first layer is going to be automatic human functioning. Our heartbeat, organ operations, breathing, etc. The next layer is NEAT. Walking, cooking, cleaning, blinking, chewing, talking, etc. The third layer is any type of traditional exercise that taxes our muscle fibers or gets the heart rate up. Movement leads to more movement. NEAT is a part of an active person's life. NEAT can help with fat loss, but it also helps improve our mental health. When we lose body fat, we engage in more NEAT movements automatically. We're not aware of it happening in many cases. Time Stamps: 0:39 - The N.E.A.T. acronym. 0:55 - What is NEAT? 2:16 - Why is NEAT good for an overall healthy lifestyle? 2:50 - Walking. 4:46 - Three layers of energy expenditure. 5:55 - Automatic calorie burn. 7:36 - Moving more leads to more movement. 8:34 - NEAT isn't just for fat loss. 9:59 - When we lose body fat, we engage in more NEAT automatically. 10:40 - When to use NEAT. 11:46 - Examples of NEAT. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In today's episode, Pamela and I discuss the power in expressing gratitude. We define what gratitude is, and what it can look like in your life. We share stories of how gratitude allows us to connect positive dots in our own lives and how this cultivates a life outlook of being grateful. We talk about the many benefits of expressing gratitude daily or weekly. The health benefits in the form of improved mental clarity, improved mood and mental health, as well as the many physical benefits (better health, stronger immunity, less aches and pains, and better sleep). We also give some tactical ways in which you can develop a "gratitude practice" in your life. We give examples of what that can look like and how you can implement it. Ending the episode we give a rundown, as well as an explanation as to why it's important to express gratitude and appreciation for yourself, even when it feels difficult. Feeling grateful allows you to truly take stock of what your thankful for and what truly matters. Time Stamps: 0:55 - What is gratitude? 2:00 - It's not the toxic positivity kind of thing. 4:20 - The science that backs up the benefits. 5:34 - Connecting the dots. 6:44 - How to cultivate a grateful life. 7:55 - Write in a "gratitude journal". 9:10 - Counting your blessings. 10:39 - Rewiring the brain to notice the good. 11:34 - Gratitude meditation. 12:20 - The physiological benefits of gratitude on our bodies. 14:16 - Batch gratitude. 17:12 - Appreciate yourself. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In today's episode, Pamela and I discuss a popular new eating method that has become more well-known in recent years: "Intermittent Fasting". We discuss what intermittent fasting is, how it works, and how it can be a good strategy. We talk all about the benefits of participating in strategic eating windows. Intermittent Fasting is really just an eating window and a non-eating window. Most people who participate in IF eat for 8 hours and fast for 16 hours. Some eat from noon to 8PM, and some begin eating a little earlier (10-6). We talk all about how eating in this way can be strategic when it comes to maintaining a healthy caloric deficit, as well as some of the drawbacks. People who don't feel hungry when they first wake up may really enjoy intermittent fasting. People who are conditioned to eat as soon as they wake up may struggle with intermittent fasting. Time Stamps: 1:07 - Intermittent fasting defined. 2:10 - A calorie deficit. 3:40 - Why it can work well for some people. 5:58 - Some benefits of intermittent fasting. 7:00 - Things to be mindful of. 8:03 - Food choices still matter. 9:05 - Dietary adherence is most important. 11:26 - Intermittent intermittent fasting. 12:47 - Altering the eating window slightly. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In today's episode, Pamela and I discuss a common scenario: we're traveling for work or traveling with our family, but we don't want to abandon our goals or our progress. So, what do we do? How do we eat and still continue to make progress? How do we plan ahead? We talk about preparing for travel and making accommodations with where we might be staying. We also talk about what we should do once we get to where we'll be staying. What to bring along. What works well in the car. What to order at restaurants with our workmates or family members. We even discuss what we can do if we get desperate and have to get fast food, what to order and where. Time Stamps: 0:38 - Pamela talks about how she used to travel for work and the difficulties. 1:48 - What do we ask ourselves when we're traveling? 2:55 - See what's available. 4:00 - What if we have a fridge and a microwave? 4:56 - Find the nearest grocery store. 5:35 - What should we grab at the store? 6:17 - Food items that are great for the car. 7:07 - Which fast foods are good if nothing else is available? 7:55 - Partitioning your calories when traveling. 9:00 - What to eat when you're out to dinner. 10:12 - Enjoy your time while traveling. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, Pamela talk about why sleep is so important and how you can get more of it. We discuss how you can enhance your sleeping experience as well. We start by discussing the ways in which being sleep deprived can negatively affect our physical bodies, our health, and our mental state. We talk about what a lack of sleep can do to us long-term. Pamela and I also discuss ways in which we can protect our sleep, how we can get more out of our rest periods, and how we can get more sleep. We talk about ways to create the perfect space to sleep. We give tactical ideas and strategies for sleep that involve meditation or mindful practices that can prime us for sleep, using black-out curtains, using aroma therapy, and introducing white noise in our sleep area. Sleep is going to be a force multiplier when it comes to our health, productivity, and well-being. Protect it! Time Stamps: 0:55 - Why is sleep so important? 3:28 - Everything in the body repairs itself during sleep. 4:45 - Sleep deficiency negatively impacts our physical health. 6:22 - A lack of sleep affects our hormones, including the hunger and fullness hormones. 7:14 - Our brains call out for carbohydrates when we don't get enough sleep. 9:49 - Ways to get more sleep, like setting a bedtime alarm. 11:26 - How exercise plays a role in our sleep. 12:00 - Protecting your space. 13:40 - Getting more sleep when we have children. 14:27 - A rundown of ways to get more sleep or improve sleep. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In todays episode, Pamela and I discuss a powerful source of influence: the people in our lives. We talk about ways in which the people we surround ourselves with influence us for better or worse. We talk about how some may influence us in toxic, and destructive ways, even if they don't purposefully mean to or recognize that they are. We also talk about how we, ourselves, can be a toxic and problematic influence if we're not careful. We also give stories about times in our lives when people were positive influences. We talk about the people in our lives that helped us expand and grown as a person. We're the average of the five people we spend the most time with. So it's important that we surround ourselves with people that will encourage us and support us on our journey to becoming a healthier and more contented person. It starts with taking stock of who we spend the most time with and then cultivating how we'd like to be influenced in the future. Do we want someone that is always dragging us down? Or do we want someone who is on the same "team" as us, joining us on the adventure to a better life? We have more power at our disposal and more influence than we sometimes realize. Time Stamps: 0:40 - How we match our environment. 3:06 - Something needs to change. 4:10 - Matching the energy. 6:30 - We are the average of the people we spend the most time with. 7:48 - How do we identify the people who are influencing us? 9:03 - How we can grow and expand together in a community. 10:55 - How to positively influence others? ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, we discuss a problematic cycle that many of us find ourselves in when we attempt to lose excess body fat. Many of us assume that the only way to lose weight is to heavily restrict ourselves and dramatically cut our food consumption. The problem with this way of thinking is it doesn't work. The restrict-binge-restrict cycle begins when we decide to be restrictive with our food. This inevitably leads us to binge at some point due to our hormones telling us that we're starving. Once we've binged after restriction, we feel a sense of guilt or shame, or some combination of both, causing us to restrict again. Then the cycle repeats. We're often trying to get our clients away from these types of vicious cycles. We give some tactical ways to avoid this in this episode. We talk about planning, using a template, and prioritizing protein in our diets. We also need to recognize that people who maintain healthy body weights are not constantly restricting themselves. They're not white-knuckling through it. Time Stamps: 0:56 - When we are unhappy with our bodies. 1:46 - The beginning of the restrict-binge-restrict cycle. 3:10 - How the cycle starts. 5:38 - Why do we restrict? 7:23 - Guilt and shame and how they affect us. 9:40 - Trying something else and allowing for some flexibility. 11:01 - Sustainable tactics to try. 12:06 - Plan. 14:13 - Follow a template. 15:12 - Check you social media influences. 16:10 - Resume normal eating habits. 17:08 - Don't punish yourself. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In today's episode, Pamela and I discuss why it's so important to refill your cup, now and again. We also give a ton of examples on how to refill your cup. It's been a season! It's been a stressful one and a burdensome year. With Covid, staying at home, Zoom work meeting, virtual school sessions, limited toilet paper, and everything in between, 2020 has been a rough one. We're heading into Winter and it's imperative that we take time to refill our cups and refresh our souls. We have to do it in order to stay active and productive. It's vital and necessary for our mental capacity and our mental health. Focus on things like sleep, deep meditative breaths, hydration, movement, mindful consumption, etc. And don't forget to have fun. Life should have silly moments. Blast loud music. Watch silly movies that you love. Find ways to participate in activities that are "life-giving". Time Stamps: 1:15 - What it means to "refill your cup". 2:04 - We only have so much energy. 3:06 - We're maxed right now as a society with Covid. 5:08 - How can we get back to baseline? 7:53 - Examples for how to refill our cup. 9:09 - Be mindful of consumption (food and media). 11:18 - Revisit your childhood. 13:44 - Know your personality type (introvert or extrovert). 14:56 - Give back to refill your cup. 15:27 - Consider how you'll feel after. Delaying gratification may feel better. 16:52 - Ask for help. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In todays episode, Pamela and I discuss support systems and why they're so important when trying to achieve health-related goals. It's important to have people in your corner, who want the best for you. People who will champion you and be with you during the hard times and the good times. We need people who support our decisions and lifestyles because changing how we operate in the world can be difficult. It can be hard to change for the better, especially as busy adults with jobs and busy lives. It becomes exceedingly more difficult if the people in our lives can't honor or recognize our lifestyle habits and behaviors. It helps to have people by our sides and hold us accountable. If the people we surround ourselves care about us and love us, they will do the best they can to help us on our journey and not sabotage us. It takes time for people to get on board, so be sure to communicate with your people what it is you're trying to achieve. Set realistic boundaries with people and watch who honors those boundaries. Anyone that doesn't respect those boundaries may need to be kept at a distance. Also, be sure to audit the internal dialogue that you have with yourself to ensure that you're being a good self-support system. Time Stamps: 0:48 - Why is it important to have support systems? 2:02 - We have to identify our circle of influence. 2:52 - Who are the supporters? 6:06 - Setting healthy boundaries. 9:58 - Determine coping habits. 10:50 - Plan with your support system 12:45 - Determine who's not part of your support system. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
What makes food delicious? Is it the food's flavor? The seasoning used while cooking it? Does it have to be calorically dense or heavy on the butter and oil to really taste good? We discuss what actually makes food taste delicious in this episode. We also discuss why we think most people's palates in America and beyond have been hijacked by over processed, high-calorie foods. We talk about how we like to sample our food, as well as how we like to season our food. It's important to remember that just because food is high in calories, it doesn't necessarily mean that it's delicious. Healthy food is delicious, too. Foods rich in natural flavors and spices can be quite tasty and delicious. If we want to make an overhaul to our eating and really start making healthier decisions, we've got to address our beliefs about food and what we perceive to be food that tastes good. We also give some examples as to how we can cleanse our palate and create a big re-set on our taste buds. Junk food is not synonymous with delicious food, and we talk about why in this episode. Time Stamps: 0:46 - A disclaimer 2:06 - Restaurant choices 3:06 - What we usually think of as "delicious" 6:03 - How we make food delicious now and what it means 7:44 - What dinner looks like for us most nights 8:40 - Redefining "delicious" 13:46 - Shifting the "delicious" paradigm 16:45 - You have to enjoy your food ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, Pamela and I give five tips for Thanksgiving dinner. Our hope is that along with these tips, you'll be able to better enjoy your Thanksgiving meal guilt and shame free. Enjoy the holiday with the ones that you can and be safe! We discuss ways we can be mindful and intentional in the earlier part of the week leading up to Thanksgiving. It's important to load up our plates with fruits, veggies, and lean protein FIRST. We talk about how we can reframe Thanksgiving day, but recognizing that the biggest meal of the day is in the middle of the day. This doesn't mean we need to have massive meals for breakfast or dinner. We may not even want to eat a big dinner later after the Thanksgiving feast. We discuss why it's important to prioritize eating the food item that you really love. We also talk about how it's crucial to not have a "scarcity mindset" when it comes to food. Food is usually plentiful on Thanksgiving. We don't have to eat everything in sight. Time Stamps: 1:55 - Being mindful in the week leading up to Thanksgiving. 3:00 - Load up on fruits and veggies first. 4:30 - Recognize that your heaviest meal will be in the middle of the day. 5:39 - Make it a priority to eat the foods you love and sample the rest. 7:36 - Don't have a scarcity mindset when it comes to food. 10:30 - A rundown of each tip. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, Pamela and I discuss the concept known as "body neutrality" and how it can assist us in shifting our perspective in a healthy way. We talk about how being body neutral allows us to fall in love with the process, take pride in working towards our goals, and give us a hand in not shaming ourselves to a "perfect" body. We talk about how to reframe what it means to view our bodies in a much more accepting and forgiving way. A mindset that allows us to progress through life and all of the different seasons that our bodies will ultimately go through. Time Stamps: 0:39 - What is "body neutrality"? 1:12 - An emotional connection with our body. 4:45 - With this type of awareness and even acceptance, we can work to improve our bodies. 5:20 - The difference between "body neutrality" and "body positivity". 9:33 - There is ebb and flow to it, and our body can be "in process". 10:50 - We can use this mindfulness to stay on track and stay present. 12:02 - How body awareness can help propel us forward. 15:14 - The concept of "body neutrality" is much more forgiving. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, Pamela and I discuss what self-care is, how to implement it into our lives, and what it can look like. We start by telling a story of self-discovery where Kyle talks about what he used to think when he heard the word "self-care". We find that when we live busy lives, self-care becomes a necessary component to resting and recuperating enough to continue striving and working towards our goals. It was a shift in perspective that allowed both Pamela and Kyle to find the necessity of self-care in their own lives. It became a "need" instead of just a "want". A great way to implement self-care is to own your mornings. To have rituals. Reactivity can be a sign that you may need to have some self-care time. Exercise and movement is self-care. We don't always feel like doing it, but it's good for our health, our weight, and our hormones. Learning new skills can be a form of self-care. It forces us to stay in the present moment. We have to find out what refills our cup, then we must work to protect it. Time Stamps: 0:35 - Self-discovery. 0:42 - What does self-care mean? 2:55 - Self-care is necessary. 4:53 - A shift in perspective. 5:35 - Why it's a "need"? 7:22 - Own your mornings. 8:29 - What self-care actually is. 10:00 - Reactivity is a sign that we need self-care time. 11:22 - Movement is self-care. 13:13 - Learning new skills is self-care. 14:05 - Staying in the present moment. 15:50 - What fills your cup? 17:39 - Protecting your own self-care. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, Pamela and I discuss the concept of looking at food as fuel for our bodies, for our lifestyles, and for our activity. We give a brief rundown of all three macronutrients (protein, carbs, and fat) and how they serve our bodies. We must recognize that food is value neutral. It's not good or bad. Some foods are more nutritious that others. When we view food as neutral, we can observe how it fuels us. Knowing more about macros gives us awareness, autonomy, and freedom. We talk a lot about how proteins/fats/carbs serve us and serve our bodily functions. Then we give examples for each, usually in the nutrition-rich category. When we become more aware of what we're consuming day to day, we have the opportunity to tweak and make subtle adjustments that allow us to improve our eating and performance. Time Stamps: 0:30 - Food is neither "good" nor "bad". 1:50 - The great thing about knowing more about macros. 2:37 - Protein, carbs, and fats. 3:03 - Protein is important. 6:09 - Good sources of protein. 6:55 - Carbs explained and why they matter. 9:20 - Sources of healthy carbs. 10:05 - Fats and why we shouldn't demonize them. 11:28 - Healthy sources of dietary fats. 13:30 - Becoming aware. 16:40 - When we view food in this way, food becomes more value-neutral. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, we discuss how doing the seemingly "right" things in regards to weight loss may be leading many of us astray. Should you do tons of steady state cardio to lose body fat? Should you endure really rigid diets in order to attain the body you've always been after? Maybe not. We talk about some misconceptions as well as give advice on what can be more effective and sustainable long-term. Sometimes, we assume doing the right things means torturing ourselves. We think we need to do hours of cardio each day, and succumb to really rigid and restrictive diets. But what if none of the traditional things we've been told our whole lives works? It's necessary to be kind to ourselves on our health journeys. We must find what works for us. We shouldn't be trying to starve ourselves thin. We shouldn't be attempting to burn an extra 1,000 calories a day on the treadmill. We aim to give some practical tools and ideas in this episode, the practices that actually work. Time Stamps: 0:35 - Doing the "right" things. 1:01 - The social media trap. 2:30 - We often get discouraged when we think we're doing the right things. 4:00 - Restrictive diets. 4:44 - When I struggled (Kyle). 5:40 - Beating ourselves up doesn't help. 7:47 - More cardio may not be the answer. 9:30 - A story about skipping meals. 10:17 - The rebound effect. 10:30 - Be flexible - consistency over perfection. 13:06 - Harmful diets. 13:52 - Intuitive eating. 16:33 - We justify shaming ourselves. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode we discuss why it's not the best idea to completely cut out a macronutrient or food group. We also discuss the Keto diet and it's pitfalls. We start by explaining the details of the Ketogenic Diet. We talk about how it works, why people may think it's effective, and some of the many pitfalls associated with. Keto was originally designed to help people with epilepsy. If someone is actually following a keto diet, they are entering ketosis, and they are splitting up their macros to have very high fat, very low carbs (usually in the form of vegetables), and moderate protein. Keto can be very hard to adhere to, which makes it fairly unsustainable. We assume keto is great for weight loss because we shed water when we cut our carb intake and this can appear as though we're losing body fat. The problem is there is usually a dramatic rebound. Once a person has any number of carb sources, the water weight comes right back. We explain why we promote a balanced diet for most of our clients, what that means, and what that can look like. We talk in detail about why keeping your carbs might be advantageous from a physical performance perspective. Time Stamps: 1:35 - It might be better for you to keep your carbs. 2:08 - "The Keto Diet". 4:42 - The challenge of going Keto or very low-carb. 7:55 - Keto or low-carb diets can hinder athletic performance. 9:05 - When society demonized fat. 10:03 - A balanced diet explanation. 11:32 - The best sources of healthier carbs. 15:26 - We enjoy simple carbs from time to time. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, we give a brief overview of what it means to have a "growth mindset" versus a more common "fixed mindset". Many of us have a mindset that tells us that our abilities and traits are fixed and after a certain point cannot be changed. A growth mindset is one in which we believe we can improve through determination, practice, and hard work. A Fixed mindset is one in which we believe our talents and abilities are pre-determined and that there is a ceiling to them. Having a growth mindset is paramount when trying to learn new skills. Having a growth mindset is crucial when aiming to do difficult things such as changing our bodies, completing a project, and leveling up our lives. Part of having a growth mindset is falling in love with the process of working towards our goals. We establish systems and routines that will eventually get us to where we want to be. It's impossible to fall in love with the process of working to get better with a fixed mindset. A fixed mindset assumes not much can change. Knowing our "why" give our work and practice it's purpose and meaning. Celebrating small wins along the way allows us to feel good about continuing on with our journey of hard work and practice. Time Stamps: 0:32 - A "Growth Mindset". 1:49 - A "Fixed Mindset". 4:19 - Why having a growth mindset is important. 5:50 - Falling in love with the process. 7:21 - Knowing our "WHY". 8:10 - Celebrate the small wins. 10:10 - Growth over speed. 12:59 - Expect set-backs. 13:48 - Using the phrase "not yet". ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode we wanted to give five easy strategies for acquiring and sustaining healthy eating habits. We want this to be doable and enjoyable. We start with a story that's all too common: we get stuck in the busy trap of adulthood and we start consuming high calorie processed foods on the regular. It becomes our new normal. Kyle talks about how he got stuck in this trap in his late 20s. He was eating out consistently and drinking too much and he gained 60 pounds within a couple of years. So, when we decide that what we're doing isn't working, we must take inventory on ourselves and our choices. We also have to weed through misinformation and conflicting info on our journey towards healthier habits. We talk about reducing the frequency of eating out at restaurants, and why this can be helpful. We also discuss preparing meals ahead of time. We also want to keep junk out of our environment. It's helpful to keep healthy items in our environment at any given time. We also want to keep healthy food items within our line of sight, so that we'll be more inclined to eat these food items We also talk about the importance of sleep, how it serves our body, and how rest and recovery is vital when trying to lose body and change our body composition. Time Stamps: 4:10 - Tip 1: Reducing the frequency of eating out 6:00 - Tip 2: Preparing food ahead of time 8:44 - Tip 3: Minimize junk in the house 10:55 - Tip 4: Keep healthy items in the house 12:48 - Tip 5: Prioritize sleep 17:02 - Bonus Tip: Be mindful with food ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, we discuss how to set S.M.A.R.T. goals. We go over the specifics of how to set goals that are not only doable and realistic, but are also something you can achieve and practice for years to come. Setting S.M.A.R.T. goals gives us a framework that makes achieving our goals much more likely. Goals need to be specific. Vague goals are too open-ended, they're not actionable. Goals need to be measurable. What are the metrics associated with our goal. We need mile-markers on our journey towards our goals. This lets us know if we're making progress. Goals need to be attainable. We have to believe we can attain our goals. Goals need to be relevant. They need to mean something to us. We have to be excited about working towards our goals, otherwise we'll never stick it out long enough to meet them. Goals need a timeline. We have to have a timeline with our goals, otherwise it will be too easy to put things off. Once you set a goal and work to achieve it, you can then move on to the next goal. Some goals will coincide with one another, which will make it easier to pursue them at the same time (example: workout out and eating well). Time Stamps: 0:44 - Setting S.M.A.R.T. goals and why it's important. 1:20 - What happens if we don't set smart goals. 2:30 - What is it that we're actually after? 3:34 - Goals need to be SPECIFIC. 4:12 - Goals need to be MEASURABLE. 6:07 - Goals need to be ATTAINABLE. 9:11 - Goals need to be RELEVANT. 11:11 - Goals need to have a TIMELINE. ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
In this episode, we discuss why it may not be a great idea to go from 0 to 100 when pursuing health-related goals. Most people have to practice transitioning into healthier habits. Instead of going from 0 to 100, it may be better to go from 0 to 1. Acquiring healthy habits is a skill that everyone can get proficient at. Everyone can find their own version. It should be tailored to the individual. Everyone has specific constraints and lifestyles. Each healthy lifestyle should be different based on the person. Start with something small, master it, and then move on to the next healthy habit. There's powerful psychology in picking something small, easy, and doable first, mastering it and then moving on to a bigger item (or more smaller items). At the end of the day, it's worth it to maintain and practice a healthy lifestyle, because you're a person of value and you're worth showing up for. Time Stamps: 0:45 - What we mean by going from 0 to 100. 1:41 - Building a foundation 3:05 - Why meal plans aren't always the best idea 4:15 - Start with the small stuff. 5:40 - Implement one easy fitness activity. 6:50 - This includes healthy mindset practices. 7:09 - An easy breath count that helps our brain. 8:20 - A powerful psychology trick for adding healthy habits. 9:05 - The need for flexibility. 11:34 - Why bother adding healthy habits to our lives? 12:45 - Celebrate the small wins. 12:54 - What is a healthy lifestyle and what does it mean? 13:20 - Why is self-care important? ----- For tailored, individualized, one-on-one online nutrition coaching: CLICK HERE Check us out on Instagram at: @betterselfnutrition Have comments, or questions? Need some help? Feel free to email us at: betterselfnutrition@gmail.com To follow Kyle on Instagram: @kyle_devlin__ @kyledevlinfitness To Follow Pamela on Instagram: @pamelamama @_locksbylala_ Check out our free FB Group at: The Better Self Community ----- What you'll get by becoming a Better Self Client: - Guidance & Accountability - Food Knowledge & Awareness - Food Tracking Strategies - Strategies For Eating - Recipes: Breakfast, Lunch, Dinner, & Snacks - Fitness Plans & Workout Routines - Resources & Helpful Links - Support - Mindset Training & Healthy Habit Training ----- More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.
The Better Self Project is a podcast about self-improvement, self-development, and self-empowerment. We are here for busy adults who want to learn practical tips and strategies that will enable them to cultivate a "better self". We're going to be discussing movement, nutrition, and mindset practices that allow us to transcend beyond mediocrity and on to another plain of existence. Let's level up our lives - TOGETHER. More about Better Self: Better Self's Website ONLINE NUTRITION, LIFESTYLE, & FITNESS COACHING Food should enhance your life. Let us show you how to cultivate a better self. For One-on-one coaching: CONTACT US Get Started Today! We offer individualized nutrition, mindset, and fitness coaching plans that will be customized to your preferences, lifestyle, and time constraints. Send us a message today, and we can get you started on a path to success. Message us above or email us at: betterselfnutrition@gmail.com WHAT WE'RE ABOUT: We empower people to fuel the lives they want to live through mindful eating, healthy habits, and added accountability. We work alongside you to discover why you eat the way you do, how you see yourself, and what next steps you can take to a healthier lifestyle and perspective through science-based practices and approachable education. We provide accountability, community support, and the tools you need to own your process. WE'RE HERE TO CHANGE THE PARADIGM: We are a coach that's at your disposal at all times, available to answer any questions you may have at ANY time in your process. We give our clients unlimited access. Get complete support from certified coaches, insider information, helpful resources, and participation with a community of like-minded people. Nutrition Coaching Better Self is a company that helps people discover and cultivate the best version of themselves through online nutrition, fitness, and mindset coaching and consultation. We're going to guide you on a path to healthy sustainable fat loss. Accountability Coaching We're here to help busy adults who want to learn how to eat without guilt or shame. We're available 24/7 via text, phone, or email. We schedule regular check-ins with our clients. Think of us as your coach-on-the-go. You need our help, we're there. Guidance & Support We provide our clients with nutrition coaching, structure, and support. Clients also have access to a shared community. We are with you every step of the way, whether it be to lose weight, gain muscle, or just choose healthier options. More about the hosts of The Better Self Project: Pamela has been serving people her entire life. She brings joy, comfort, and support to everyone she comes into contact with. Along with doing hair for the last decade plus, she has also developed a love for nutrition and fitness. She is certified in nutrition through the ISSA. She looks forward to continuing to help guide her clients, help them stay accountable, and move them towards their goals while also changing the narrative surrounding food and health. She wants to change the mindsets of the ones she works with. Kyle has been a certified personal trainer for eight years now. He has worked in a corporate fitness setting as well as commercial gym, and is now training clients in his own personal training studio space. He also offers online training and coaching. He is certified through the ISSA. Kyle is also a certified life coach. He is devoted to helping people transform their bodies and minds.