The Better Self Project

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.

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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 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: [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.

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: [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.

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: [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.

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: [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.

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: [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.

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: [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.

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: [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.

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: [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.

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: [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.