The Better Self Project

The ONES who have had the most SUCCESS with getting in shape + general fitness have a few things in common:

𝟏. 𝐓𝐡𝐞𝐲’𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭

They may only work out for 30 minutes, three days a week—But they do it like clockwork.

No exceptions.

They walk occasionally. They garden. They run around with their kids. They live active lives. Less sitting, more moving.

𝟐. 𝐋𝐢𝐟𝐭𝐢𝐧𝐠 𝐭𝐚𝐤𝐞𝐬 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐲 𝐨𝐯𝐞𝐫 𝐜𝐚𝐫𝐝𝐢𝐨

The people who prioritize strength training over cardio are going to have a more resilient body composition.

More muscle on our frame is going to provide a more efficient metabolism. Muscle helps us burn body fat.

Getting stronger is also going to change a person's body composition. Cardio doesn’t have the same effect.

𝟑. 𝐓𝐡𝐞𝐲 𝐞𝐧𝐣𝐨𝐲 𝐭𝐡𝐞 𝐩𝐫𝐨𝐜𝐞𝐬𝐬

Learning to enjoy the process is important.

It’s not a 6/8/12 week endgame. For true sustainability, it should be viewed as a life-long practice.

If someone hates what they’re doing, even if they white-knuckle through it for a little while… eventually they quit.

So, it’s important to enjoy what you’re doing. Celebrate small wins. Take pride in effort. Reframe what exercise is. It’s not punishment, it’s a gift.

Once the paradigm shifts, it’s much easier to enjoy the process.

What do YOU enjoy doing? Do that.

𝟒. 𝐓𝐡𝐞𝐲 𝐠𝐢𝐯𝐞 𝐭𝐡𝐞𝐦𝐬𝐞𝐥𝐯𝐞𝐬 𝐀 𝐋𝐈𝐓𝐓𝐋𝐄 𝐰𝐢𝐠𝐠𝐥𝐞 𝐫𝐨𝐨𝐦

I really want to emphasize the “little wiggle room” part.

There are many who give themselves endless wiggle room with no boundaries, no perimeters, no guidelines. This is just like a kid with no boundaries—not great.

On the flip side, being realistic and abandoning “all-or-nothing” thinking can be crucial for sustainability and adherence.

Yes, it’s okay to have ice cream occasionally.

𝟓. 𝐓𝐡𝐞𝐲 𝐤𝐞𝐞𝐩 𝐢𝐭 𝐬𝐢𝐦𝐩𝐥𝐞

There’s no need to over complicate getting in shape. Life is chaotic enough.

Meal prepping on the weekends can eliminate the ever-so-convenient fast food that’s readily available after a stressful day at work.

Having our workout gear next to our beds sure does help when we’re needing a cue to get moving.

A little planning goes a long way. But if it’s too complicated, we WON’T DO IT.

Cut out all unnecessary decisions.

Keep it simple and easy.

Always think to yourself: “What would this look like if it were easy?”

𝐁𝐨𝐧𝐮𝐬: 𝐓𝐡𝐞𝐲 𝐝𝐨𝐧'𝐭 𝐭𝐚𝐤𝐞 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡 𝐟𝐨𝐫 𝐠𝐫𝐚𝐧𝐭𝐞𝐝

Success is a product of the seemingly simple steps repeated again and again. Simple still requires effort.

Consistency, simplicity, and enjoying the process—this is what gets busy adults in great shape.

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, Kyle talks about three food beliefs that are sabotaging us.

Three thoughts that are hurting our relationship with food:

1. "I'm not allowed to eat [insert food here]."

This thought process can lead to restrictive eating.

It also leads us to believe that there are good foods & bad foods.

When we put foods in categories of good or bad, we link the bad to our self-worth when we eat certain food items. It's helpful to remember that food is neutral. There are no inherently good or bad foods. Quality and quantity matter most.

2. "I'll reward myself with food." or "I'll punish myself by withholding food."

Food doesn't always need to be a reward. We can feel good about regularly fueling ourselves and our life activity. If we're always viewing food as a reward, this implies that we are not deserving of food unless we do something.

We also don't want to punish ourselves by depriving ourselves of food. This often has the opposite effect. It's also just a mean thing to do ourselves.

3. “If I eat _______, I’ll feel better/happier/less stressed.”

Regular emotional eating can be a sign of an unhealthy relationship with food. It might indicate viewing food as our only pleasure, a lack of awareness, or even body hate/shame.

By identifying what triggers our emotional eating by using a food journal, or through tracking, we can take measures to avoid eating due to a stressful event.

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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: [email protected]

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

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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

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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, Kyle explains all of the benefits associated with tracking our food.

We talk about using it as an awareness tool.

We discuss why it's important to create awareness if we're intentionally aiming to improve our eating habits.

We talk about how tracking allows us to learn more about food. How it fuels us and makes us feel and operate in the world.

We talk about why tracking allows us to get more food and ultimately enjoy food MORE!

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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: [email protected]

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

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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 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

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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: [email protected]

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

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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

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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: [email protected]

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.

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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: [email protected]

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: [email protected]

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?

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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: [email protected]

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.

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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: [email protected]

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).

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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: [email protected]

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.