Tag Archives: Nutrition

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Despite the popular belief surrounding this notion.

You can’t out-train consistently bad nutritional choices.

Many will disagree with this, yet upon careful observation of their health, performance and finally aesthetic we can often come to some striking conclusions.

The main one being that they’re steeped in cognitive dissonance.

This doesn’t mean you need to be some sort of nutrition monk, there is still plenty of wiggle room, however you’ll rarely find people at the top of their game who eat terrible quality foods.

Teenagers and the genetically super-elite seem to mystify many.

They seem to circumvent this idea that poor nutrition leads to poor performance, obesity and generally bad health.

Until they’re about 26 that is.

Quality of food matters, if someone says it doesn’t, run.

Run away as fast as you can because they’re clearly infected with some form of madness because no logically sane person would believe otherwise.

Unless they want to because of deep emotional needs.

You see most people are emotionally attached to their food.

Unwilling to give any poor choices away, they fight tooth and nail for their creature comforts and mental crutches, even if detrimental to long term heath, many won’t be told.

Personally I think that’s fair enough, we can leave them to it.

We can try hard to help people, to educate and inspire, however some just don’t want to change.

They’d rather weight until the wheels have fallen off the wagon completely – diabetes, obesity, or plenty of other health issues linked with poor nutrition and excess body fat, you take your pick.

While body positive mantra that everyone is beautiful is one to support 100%, there is no compromise to condone or support that which leads to poor health.

You’d be hard pressed to find many people at 300lbs with a fat mass percentage of 40%+ that is the paragon of health.

Now this is not to say being super lean or addicted to fitness and your aesthetic does much for your health either.

Many sacrifice their health for how they look, on either rend of the scale.

For a society of people who talk about health, we’re a poor example of it.

Get ill?

Go to the Dr’s and get drugs, it’s easier than lifestyle change.

Here are a couple of simple things to remember:

– Excess body fat means you have a calorie surplus problem
– Poor health often follows poor quality food choices
– Too late is too late, once some damage is done it can’t be fixed

Not what many want to hear.

I’m sure all the excuses about medical conditions, a hard life and the kitchen sink will come out, however that’s little more than a crutch to lean on.

Like it or not, your health is in your hands.

Enjoy,
Ross

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Beware the Company You Keep

Nutrition is a struggle for a lot of people.
 
The connection many have to their foods is strong.
 
Considering most people have a food for every situation, mood or desired feeling they’re after its easy to understand.
 
Try to make some adjustments, even those that will result in long term benefit and people just can’t handle it.
 
Like a child they pine over their treats and get pissy.
 
Of course you can eat, drink and otherwise consume whatever you choose if you’re an adult yet you’d do well not to expect sympathy or leeway when you start complaining about being overweight.
 
That my friends is the result of your choice, own it.
 
Now you’ll find many start to say that it’s easier for some, they don’t have that sweet tooth or what ever other bollocks will be cultivated to justify their behaviour.
 
True enough there can be some deep psychological reasons for addiction to foods, yet given the level of intelligence and information in our world now people know this already.
 
Thus is comes down to their own choice.
 
So you might be wandering what makes people decide to go for a different choice, the answer is simple yet not very nice.
 
They’ve finally reached the point where they feel bad enough about themselves to do something.
 
The discomfort now outweighs the small pleasurable hit they get from food.
 
In my experience people are more likely to move away from pain than towards pleasure.
 
Yet this can be hard when you’ve got an addiction.
 
Oh yes, many people are heavily addicted to food, or rather the feeling that food gives them.
 
Being the emotional creatures we are we get addicted to the feeling that we get from ‘the thing’ as opposed to getting addicted to the actual thing itself, for the most part.
 
If you’re genuinely not sure why you can’t make an adjustment to your nutrition then apply the following steps.
 
1 – Eat as normal
2 – Write down each feeling/emotion said food provides
3 – Reflect on this and make a choice
 
I know people will start to bitch piss and moan about life being for enjoyment blah blah blah.
 
Okay we get it, people like foods such as ice cream.
 
News flash, this is pretty much true across the board.
 
Decedent foods will always be sought after because that’s how we evolved, to seek out those foods that light up our senses and make us feel good, yet in our world of overly abundant amounts of them this just leads to one unfortunate outcome….
 
You get fat.
 
There I said it.
 
Making poor food choices multiple times over and in large quantities will lead you down he path of getting fat.
 
Of course how large you become will be determined by your social circle and what they consider to be acceptable.
 
You see peer pressure is just as prevalent amongst obese people as they say it is amongst the slim.
 
If you’re surrounded by the large and you’re not large then in time you will join them. They will make subtle remarks over time about you not eating enough, being small and so on.
 
Eventually their peer pressure leads you to obesity and poor health.
 
If you delve in to the social circles/backgrounds of people you’ll find the reasons for why they are the way they are.
 
You are the way you are because of the choices your group allows you to make because it fits in with their values, beliefs and biases.
 
The mythic state of being an individual is not really what people think it is.
 
A tough truth to hear.
 
Take some time to mull over this.
 
Look at the people around you, closest to you and see just how they’ve influenced you.
 
Then make a choice, stay in the place you’re in or make a change.
 
Enjoy,
Ross

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Nom Nom Nom

Is there a food that you just can’t live without?
 
Many have at least one.
 
Some have a fridge full, that must be consumed under various circumstances or when certain conditions are met.
 
To some this may be called addiction, others it’s meal prep.
 
Depending on how you view things.
 
Consistency of the foods we eat isn’t actually that hard to achieve, if you think about it logically you’ll find people stick with select foods day in day out.
 
The difference is often the quality of food.
 
Taking this in to consideration you can swap one food habit with another, if only it was that easy.
 
Which realistically it is, however if you’re not willing to let go of a food or something that is perhaps not the most optimal choice for your health, you may want to question why.
 
Plenty of people understand what they should do.
 
Especially in regards to nutrition, yet they don’t.
 
Why?
 
Emotion, that is the reason, or at least what it boils down to in the end.
 
Becoming married to a certain food, or even stye of eating can be quite detrimental.
 
If you have the ability to have something just because you want it, and yet can as easily go without then I’d say you’ve found that place where you’ve got all your plates spinning well.
 
When someone says “I have to have….” alarm bells ring.
 
Less for medical reasons no one needs to have anything. Want to have, perhaps.
 
Self control, will power, what ever you call restraint, it’s being mindful and aware of what you’re doing, why you’re doing it and more importantly being okay with it.
 
By okay with it I mean this in regards to accepting any or all potential consequences that come with said choice.
 
It is common we will tend to leave ourselves ‘outs’.
 
Reasons for our choices that make us feel less bad about the choice we made food wise, yet if you end up feeling that way do you ever stop to ask why?
 
Hopefully you’ve noticed the common theme.
 
Asking why, being able to understand, learn and grow from each choice and layer you peel back in regards to delving in to your depths.
 
A little bit about how I eat.
 
I just eat based on what I feel I need, the mythical ‘listening to my body’ kind of thing.
 
There are no set times to eat.
 
No set meal frequency or specific meals/macros to be hit.
 
I’ve done my time playing with those factors to see what impact they had, which can be described as minimal.
 
Some days I will not eat until the evening, not because of some protocol telling me to, merely because life gets in the way and food waits until later.
 
No I didn’t get hangry because I’m not 6months old and still clasping my mothers tit for sustenance.
 
While food can indeed affect your mood, you have to understand that you will be aware of this impending shift and if you choose to be ‘hangry’ then it’s a choice you’ve made willingly.
 
Yep, that’s why people get pissy and then say “I haven’t eaten.” as if it exonerates them.
 
Umm, no, you know you’re hungry and you’re using that as your excuse to be a prize bell-end, congrats you’ve unlocked an achievement.
 
Now I’m sure some will be running to PubMed to find all the studies on low blood sugar, fluctuating concentration levels and a whole host of other information to justify them being a little bit of a dick when they get hungry.
 
Please feel free to do this, just understand it still doesn’t change the fact that if you know you’re hungry and choose to be a dick, you’re choosing to be a dick, end of.
 
You will often find the only people capable of such things are those privileged enough to do so.
 
People that don’t have a choice just get on with it.
 
How do your nutritional habits affect you?
 
Take some time to sit and reflect on this.
 
Enjoy,
Ross

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7 Calorie Sources of a Nefarious Nature.

Does this sounds familiar to you?
– You watch what you eat.
 
– Each day you’re diligent and control your cravings.
 
– This have been the way for months now, feeling proud you should.
 
However….
 
Things have plateaued, or worse, a few lbs have crept back on.
 
While there are various potential reasons for this (movement efficiency, lower TDEE, GAS, etc), one of the most common is sneaky calories.
 
It is all too easy to over eat.
 
You can blame genetics, environment and even god because god wants you to stay on the lager side of life as all people of that ilk are jolly, apparently.
 
While potentially true, the probability is low.
 
As a species we are wired to seek out things that make us happy, that comfort us, the give us a ‘fix’ if we feel something is missing.
 
Oh yes, food is a powerful tool indeed.
 
“Let food be thy medicine” and all that.
 
It is alarmingly obvious how much it affects your health, or lack there of, its the one thing most people have in common and the majority have control over (less for dire and unfortunate circumstances).
 
As such here are 7 common food items that pack a rather hefty caloric punch.
 
Because yes, calories do matter.
 
1 – Peanut Butter
 
It’s so tasty, so moorish, so destructive to your goals if you eat an entire tub in one sitting (which is easily done)
 
2 – Fancy Coffees
 
Personally I quite like a coffee, black of course.
 
I often venture in to various establishments and take a look over the menu acting as if I’m going to have something different, when everyone knows I’m going for a black coffee because of habit.
 
Did you know a flavoured latte can be at the lowest end 250 calories in one go?
 
It’s not hard to have 2-3 of those a day, for some in one sitting, just let that sink in.
 
3 – Protein/Snack Bars
 
May convenience reign supreme. It will keep our bellies full, our wallets empty and our waistlines ever expanding.
 
Often 100-300 calories per bar, I know people like you who demolish 5+ a day with ease because they’re made to be ever so delicious.
 
By all means enjoy them, just don’t fall to gluttony.
 
4 – Smoothies
 
Literally the devil in blended form.
 
While the proposed health benefits of your Whole Foods Smoothie are enticing you may also find that a single one of these can tip the sales at around 350-500calories commonly (based on store bought ones).
 
Obviously enjoyable, just be mindful.
 
5 – That 1 Alcoholic Drink a Night
 
Now one drink a day may not kill you, however if you find yourself having it before 10am you might need to see someone.
 
The issue in this comes from the size of glass people use, and some fall in to the trap of opting for say a low-calorie Gin, 90cals per hit, as such they have 11.
 
Okay, maybe not 11, however at least 2-3, the can happen several days a week and maybe double on the weekend.
 
While this may be your way of ‘relaxing after a long day at work’ it’s not the most optimal.
 
6 – Office Treats (various)
 
Cakes, biscuits, candy canes, anything you just pick at, they can all have you racking up callers without your knowledge.
 
Before you say or think it, no, you don’t deserve a treat.
 
You give dogs treats, last time I checked you’re not a dog.
 
*If you are a dog and you’re reading this with 100% comprehension, please know I’m impressed.
 
7 – Low Calorie Foods (any)
 
Yea, I can’t believe I wrote that either.
 
This falls in the same realm as the low calorie gin mother dearest has after dealing with her darling children all day.
 
Typically because something is low calorie people don’t feel guilty about having it, which is great before the mob decides to set up a lynch party.
 
Due to not feeling guilty of their ‘less than 100 calorie snack’ people will eat serval of them, across the span of a day you can consume 3,4,5 or more of these ‘low calorie snacks’ on top of your average meals.
 
Worst part is people won’t track them as they don’t see them as ‘real food’
 
All of this leads to an excess of energy and a potential calorie surplus, and that my friends leads to weight gain.
 
The gain coulee be LBM or fat Mass, that will come down to things such as training, hormones, etc.
 
(Most end up with fat mass gain, unfortunately)
 
There you have it, the seven sins you didn’t know about.
 
I rsememrb the days where the only ones you have to worry about were Lust, Envy, Greed, Wrath, Pride, Gluttony & Sloth.
 
Alas, this is our modern world.
 
Give the above some thought and just be mindful.
 
If you want to have a food you enjoy then please fill your boots, if the feeling the food yields you is something you need and can’t live without then so be it, however it the long term results have lead you to a dark place mentally then you may need to consider sacrificing that which you enjoy.
 
Not what people want to hear I know, however it’s often what they need to hear.
 
You’ve got all the control, use it well 🤗
 
Enjoy,
Ross

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You’re not going to like this…

We do like to complicate things, don’t we.
 
Then we often proceed to ask for specific advice.
 
Which of course is immediately ignored if it doesn’t fit our bias or what we want/expect to hear.
 
Take this classic –
 
Person A – “I want to lose weight, I just don’t know what to eat.”
 
Person B – “Good old whole foods is often a good approach, along with keeping portions in check and being mindful of how much you’re eating overall.”
 
Person A – “Yea I know that, but what do I eat?”
 
Person B – *Gives examples and options.
 
Person A – “I don’t like any of that. Ugh, this is so hard and restrictive”
 
It is at this point if someone is talking to me that I will face palm and give up all hope with them.
 
These people are not asking for an answer, at least not an objective one anyway.
 
Many merely want agreement with that which they already believe or want to think.
 
Can you lose weight while eating junk food?
 
Yes, 100%, however you won’t be abel to consume that much and your health may suffer greatly.
 
If you’re an adult and you can’t get yourself in check with eating habits and food choices then you’ve got deeper emotional matters to worry about.
 
The amount of people who’ve asked for help and ignored the that which is given is truly impressive.
 
Frustrating as well.
 
So many want to know what they can get away with, or how they can sneak in snacks, or if they deserve a treat and other such bollocks.
 
I will be frank, if you want to carry large amounts of body fat then more power to you, crack on.
 
Do i personally agree with people being overweight, no, no I don’t, the reason why is simple; being overweight for most people is 100% their choice.
 
Yep, I said it, their choice.
 
I’m sure some people are seething at that comment.
 
At this stage in my life I just don’t care anymore.
 
The world and its dog will come up with any and every excuse, medical condition or extenuating circumstance as to why they are overweight (or obese).
*Pleas note, there are indeed some rare conditions that royally screw people over, however in my life I have only met 1 such person, everyone else had their life in the palm of their hands. Call me a cynic, however I doubt very much you’re the same as that 1 person.
 
Truth is in most places it’s because they eat too much.
 
Thyroid condition or no thyroid condition, you don’t see TV adverts with overweight starving people in 3rd world countries.
 
Why?
 
Lack of food, which is indeed a terrible turn of events and rather unfortunate for them, yet if those who call on ‘medical aliments) found these poor unfortunate souls a thyroid condition and weren’t over weight it’d be ignored or something else would be spun on it.
 
In short calories and total food amount consumed matters.
 
Hmm, bit of an odd rant there, however you get the point.
 
People will cherry pick all the time.
 
Sorry to say no amount of cherry picking will change what is.
 
It might make you feel better or appease your cognitive dissonance, however it won’t change a thin, only you can do that.
 
So good people of the internet, do you agree or not?
 
Leave your thoughts and feelings below.
 
Enjoy,
Ross

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How many calories in a cinnamon latte?

Is tracking calories worth it?
 
A question many ask.
 
To be fair it’s such a minefield it is easily understandable why people suck at it.
 
From years in the trenches I can tell you that knowing all your numbers does have a place, however it’s not the be all end all, not really.
 
Keeping diaries is something I’m a fan of.
 
Not specifically for getting every calorie by the number, in fact it’s more for having people try to be more accountable.
 
It also allows me as a coach to see what is written down and then look at the person to see if things marry up.
 
If they don’t then we can sit down and have a chat about all the possibilities.
 
Long story short it is often that they are missing things out or just lying because they want to look like they’re being good and not let me down by admitting they are struggling or snacking.
 
Once we break this mental barrier they have real progress can be made.
 
You’d be surprised how many people are scared of letting others down, as such they will lie about who is really going on or ghost.
 
Some will say that they struggle with fitness and making change because they feel as if everyone is judging them, shaming them etc.
 
I have a notion for you to consider on this.
 
No one can make you feel ashamed of anything unless you yourself know what you’re doing is shameful.
 
That’s just how it works.
 
Take not shifting excess fat for example.
 
The common reason; the person is in a positive energy balance (or maintenance), fact.
 
Putting all the other reasons to one side, this is the crux of it all, once people admit this to themselves real progress can be made as to why this is the case.
 
Just because it’s the reason things are not moving that doesn’t mean it’s the why behind it all.
 
The why could be emotional, habitual or a whole host of other reasons, and once all the bullshit is stripped away we can start finding out and really making progress.
 
Opening up for many is hard though.
 
No one wants to feel vulnerable.
 
We need to address this before we can really move forwards, you owe it to yourself to be happy, really, you do.
 
As a coach I desire the best for people.
 
The problem is that people are idiots who get in their own way all the god damn time.
 
Ugh…..
 
You can have all that you seek if you will get over your issues and just accept shit happens and we can’t dwell on it, not if we sant to make any meaningful growth in life.
 
So, is tracking calories worth it?
 
Yes and no, what is really worth your time and attention is achieving a state of self love, self appreciation and self acceptance, because once you’ve cracked those you’ll no longer have the same fears and be less apprehensive about being honest with people and more importantly yourself.
 
If you still currently lie to yourself about what you eat, do in training or general life then you’ve got more pressing matters than how many calories are in that cinnamon latte.
 
(It’s around 130, just incase you wanted to know.)
 
Enjoy,
Ross

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Calories & creatures of habit.

Are you obsessed with the first while also being caught in the vicious cycle of the second?
 
Many are because loosening the reigns it too scary.
 
Did you know that on average people eat between only 15-20 different foods per week.
 
It’s not a great amount of variety, yet I know why many do it.
 
Safety, familiarity and all that other good stuff synonymous with the comfort zone.
 
From a calorie tracking perspective this makes things easy, yet it also means there might not be much change physically.
 
When you eat the same foods again and again the body will become better accustomed to processing them, in another word more efficient.
 
This will potentially lower the TEF a tad.
 
You’d also be surprised as o how devoid of certain nutrients you may actually be, a common consequence of lacking variety of foods.
 
Now many might say it’s because they don’t like certain foods, which might be true, however more often than not they’re just being fussy because their parents allowed them to be that way in their youth.
 
There is also the potential case that they’re being lazy.
 
We are not talking about preparing 5 star gourmet every day, however a little change will do you the world of good.
 
Sticking with the same foods all the time,while not only dull, will also lead to anxiety when you can’t get your fix because you feel your control slipping away from you.
 
I’ve seen it happen time and again.
 
Being the intelligent individuals you are, I’m sure you can understand that without change there will often be no change.
 
This applies to your nutrition as well.
 
Opting for more variety in what you eat can help you start to make that much sought after progress you desire, honestly.
 
You can keep the calories at whatever level they need to be for your desired goal while changing the food choices.
 
^^ On a calorie laden note, you can have higher days and lower days so long as the total amount of calories across the longer term tracking (say 1 year) is in sync with your goal – surplus for gain, deficit for loss.
 
^^ You don’t need to eat the same calories day in day you, you wouldn’t do it for training volume/intensity so remember you don’t have to do it for food either.
 
Do me a favour, keep a food diary for 2 weeks.
 
Sit down and take a look at those two weeks and see how many foods you eat on average, I’m willing to bet it falls in to the above (15-20).
 
*Of course i am bias towards a more whole foods approach to nutrition from a health stand point, however if on any given day you want cake then have the damn cake, enjoy it, don’t lament it, then adjust your foods the next day and carry on with life.
 
Once you’ve done this take a look at all the other foods you can add in, swap/substitute and enjoy.
 
Most ironic of all is all the people that call themselves ‘foodies’ are of the aforementioned ilk.
 
Give the above some thought.
 
Loosen the reigns and break the cycle of being the same.
 
Enjoy
Ross

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Can you do better?

If you know your nutrition could be better, then why isn’t it?

Almost everyone knows they could sharpen things up, yet they don’t.

They make excuses instead.

So many well intentioned words.

So many are also utter bullshit.

Things people say just for the sake of saying them, it’s rather irritating really and each time I personally hear something akin to this I find the respect level’s I have for said culprit diminish.

If you on the other hand are honest abut simply not caring, well that I can respect.

Words for the sake of words, not so much.

It does make me wonder why people would fudge things so blatantly with classics such as: “I would eat better if I had more time to prep food.” or something equally steeped in their mouth turds.

People, if you don’t want to do something then be honest about it as opposed to trying to say the right things.

Most wouldn’t care if you told the truth anyway.

Chances are it would stun them in to silence as opposed to how they’ve gone Vegan and how good for you it is.

Does the above applies to you because it’s worth mulling over.

My good people, do me the kindness of answering this with nothing other than pure honesty.

If your nutrition could be better, then why isn’t it?

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A book worth a read.

Have you ever read ‘The Warrior Diet’?
 
It’s quite the thought provoking little read.
 
While the science of it all is questionable in regards to the acclaimed hormonal responses etc, the overall premise is a solid one.
 
Here is a summary of the book in short:
 
– Eat in a time restricted period
– Whole nutritions foods should be the go to choice
– Making food choices for performance & health is key
 
In all honesty it is very easy to follow and is steeped in common sense more than anything else, you’d be surprised at the overall results you can achieve if you adhere to it.
 
That’s the key element though, adherence.
 
Do you think you can stick to it or is food something you rely on for comfort or perhaps other reasons apart from that of survival and necessity.
 
Questions worth pondering.
 
Give the book a read, you’ll likely find it novel if nothing else.
 
Enjoy,
Ross

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5 reasons you need a training/nutrition dairy.

1 – It will keep you honest and you can compare then to now.
 
2 – They highlight what you do too much and not enough of.
 
3 – What looks good on paper may not work in reality, as such going over old diaries (food, training etc) can help you see what worked, what didn’t and what you have yet to try because it’s never been done by you.
 
4 – One can give you a sense of direction.
 
5 – You can have anime characters or your childhood heroes on it, what other reason could you need for wanting one now.
 
All in all writing down what you’ve done or what you will do can help massively in training, nutrition and habit change.
 
While at the start it is a pain in the ass, eventually it becomes a part of your life, a good habit to have.
 
Many successful people in the world keep one, therefore if it’s good enough for them then it’s good enough for us, right 🙂
 
Enjoy,
Ross

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