Tag Archives: portion control

Chances are it’s not your genetics

Do you find it easy to blame your genetics for any problem that arises?
 
Many do, trying to refute such a claim is not easy.
 
That said, it seems the world and it’s dog all have terrible genetics from what our ever connected state of affairs tells us.
 
I’m willing to call bullshit on it.
 
Take this classic:
 
“I have a thyroid condition.”
 
^^ Often self diagnosed and if it is legitimate then you will do well to look at their lifestyle habits.
 
While having a bum thyroid or similar issue does make something like fat loss harder, it’s not something that means you can’t make progress, you just need to be more diligent.
 
Would you like to know a secret?
 
I persoanlly have an under-active thyroid myself.
 
Yep, a legitimate one as well, the funny part, apparently I’ve had it for years and the Dr’s just didn’t see the need to inform me because my weight/BMI etc was always in the normal ranges.
 
Obviously anyone else with the same condition who is overweigh clearly has it worse than me….
 
It’s in no way the fact our lifestyles, activity levels, eating habits and general thought processes are different.
 
Nope, they’ve just got it worse and that is why they’re overweight.
 
🤔
 
Before you get offended, look, I get it, life can be hard.
 
We comfort eat, make poor choices and a whole host of other mistakes along the way.
 
In the end though most of our issues can be dealt with if we decide to make the necessary lifestyle changes.
 
This isn’t easy, it’s just a choice you make.
 
People talk about genetics and how they’ve made them a certain way and while they may indeed play a part, most of how you are comes down to your choices and lifestyle.
 
That’s just how it works.
 
If we take weight as an example, because everyone has a weight issue these days.
 
You don’t see any obese starving people, even if their genetics predispose them to being 400lbs, if they are starting and don’t have access to the calories needed they won’t ever be 400lbs, regardless if they have the genetic potential to be.
 
^^ Read that again and think about all the times you blame genetics, then look your lifestyle choices and take the time to have some honest reflection.
 
Now there will be some instances you have no control over, that’s just an unfortunate part of life, however for the most part it’s all in your hands.
 
While it is easy to blame say genetics, other people and the general state of the world, that doesn’t make it the best thing to do.
 
You’ve done it too often, I’ve done it too often, most people will continue to do it too often.
 
Time to take a step back, see the big picture and take charge.
 
Enjoy,
Ross

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Control, it’s not just a button on your keyboard

How much control do you have over your life?
 
I will give you a second to think about it.
 
……
 
As much as I’d like to say it’s 100%, there are of course little things that just happen, there’s no reason for why they happened, they just did.
 
On the other side of that coin you’ll find what you have control of, which is pretty much everything and then you have to deal with the consequences of your choices or even your lack of them.
 
Yep, not making a choice can give you things you then have to deal with, even if it’s not fair, or you never wanted it, sadly it’s tough shit because you failed to make a solid choice you’ve not got to potentially put up with the result of someone making it for you.
 
That my friends is life.
 
Let us take nutrition for an example.
 
For the most part you choose what you put in your mouth, no one is forcing anything down your throat.
 
Well….
 
Yea… we won’t go down that road. 😂
 
People will often come up with 1001 excuses why they eat less than optimally, I’m sure plenty of those excuses relief their guilt and self loathing enough to justify more poor food choices, however that doesn’t take away from the fact that they’re making poor choices.
 
I will say it again for impact.
 
That doesn’t take away from the fact that they’re making poor choices.
 
Let us rephrase it.
 
This doesn’t take away from the fact that you’re making poor choices.
 
Guess what though 🙂
 
You can eat, live and do essentially whatever you like, honestly, fill your boots because in the grand scheme of things it makes literally no difference to me because you’re in control of your life, no one else, you.
 
Perhaps accepting this little truth may help you overcome your own bullshit, yep largely what you tell yourself to justify your actions is bullshit, BULLSHIT.
 
We all do it, the trick it to catch it in time that it doesn’t start to become a long held belief.
 
I suppose that begs the question, if you could take back control would you really want to?
 
After all, taking back control means accepting responsibility for the things that you do, no palming it off on anyone/thing else.
 
A great many people talk about freedom, taking back what is theirs and many other things, the words are what some might call inspiring and some people even start to do it until they come up against the slightest bit of resistance, then they revert back to the place they were in.
 
Classic behaviour.
 
Did you know that thing such as discomfort, delayed gratification, admitting you fucked up and other things of that ilk are quite character building.
 
Write down a list (everyone likes writing these, it’s productive procrastination) of things you know you can control.
 
The do one for the things you feel are out of your control and write down WHY that is the case next to each one, you might be surprised to see how silly some of the reasons are on paper.
 
Often times we can take control of a great many things, all that’s needed is a little self honesty.
 
Give it some thought.
 
Enjoy,
Ross

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Portions In Your Palm:

How much Protein should I have each meal?
What about my carbs?
And fat, I cant forget fat too. How much do I need every time I eat?

If you struggle to establish what your portions should be, this little trick will help you say time and remove any doubt in your mind.

For ladies, use the following:

Protein = The size of your entire FIST. This should be optimal for your own personal requirements.
Carbs = The size of your entire HAND if laid out flat. This will be ideally veg.
Fats = The size of your THUMB. This works well when carving out butter, coconut oil or grabbing some nuts as a snack.

For men it’s a good idea to workout portions based on both hands.

What could a meal look like then?

Protein – A whole chicken breast.
Carbs – A potato and veg.
Fats – A small nob of butter in the potato (Or coconut oil used to cook the veg/chicken).

It’s simple really when you think about it.

Now the next time you’re planning on making a meal and are unsure on your portion sizes you had a hands on practical guide that you can use, the best part is that you can take it everywhere you go too.

Enjoy
Ross

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