The Better Self Project

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.

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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, 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?

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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 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

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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 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.

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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 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.

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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 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.

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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 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.

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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 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.

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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 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!

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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 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.

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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.