Keaton Ellis @TheGreat_Life
BHSc Kinesiology | I help career driven men lose weight and build confidence without sacrificing their social lives & spending endless hours in the gym. bit.ly/3EUId8c Apply for 1 on 1 coaching 👇 Joined May 2015-
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Following361
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Don't be one of those people who just talk the talk but never commit to something. Walk the walk. Lead by example.
If there was a pill that improved: ~Brain function ~Immune response ~Your mood ~Muscle growth ~Muscle recovery ~Mental health ~Heart health ~Inflammation response Would you take it? Well, it's not a pill, it's a solid 8 hours of quality SLEEP!!!
Stop hyper-focusing on calorie intake… Instead ask yourself what nutritional value will this give me? Fuel your body with proper vitamins and nutrients and estimate the amounts. 🍓🍒🥦🥒🍗🥩
Daily walks are a life hack: -Free -Anyone can do it -Doesn't spike appetite -Gets you moving outside -Can listen to podcast/learn -Can reflect on your thoughts -Good bonding time with others
How to improve your confidence: ~Think positive ~Stand tall ~Lift weights ~Accomplish tasks ~Be kind ~Smile more ~Be prepared ~Speak slowly ~Groom yourself ~Move outside your comfort zone
Over-indulged on the weekend? That's okay. Here are some tips for a Monday Reset: ~ Hydrate first thing in the AM & all day ~ Eat foods high in protein & micronutrients ~ Don't limit the amount of foods, replace with healthy options ~ Have a greens shake ~ Exercise for 60 min💪
Becoming fit isn't a final destination, it's a lifestyle. Adopt it.
When trying to gain muscle.. Make sure you take the slow approach. A slight calorie surplus is just as effective for muscle gain as a large calorie surplus. The latter supports mainly fat gain.
Fitness is more than just "looking better" the best part is feeling & performing better in every day life.
Everyone gets knocked down eventually. What matters is who stays down and who gets up. Get up.
You cannot please everyone in your life. Accept this fact & be happier. Enjoy your Monday!!!
You cannot out train a bad diet. Whether you're currently training or not, you can make massive body composition changes just by simply fixing up your diet. Whole foods, high protein, intermittent fast, water, black coffee, lots of fruit & veg. You'll feel amazing I promise!
2 weeks working out consistently... you’ll feel the difference 1 month working out consistently... you’ll see the difference 2 months working out consistently... you’ll hear the difference
Did you know wait circumference in men is one of the biggest health indicators? Message here: Men, reducing body fat around your stomach and waist will improve your health tremendously.
You don't need a huge friend group... Find 2-4 awesome friends & stick with them.
Trying to lose weight? Take 3 minutes to download MyFitnessPal and begin tracking calories... Most people over eat and have no idea... This usually opens some eyes! 👀
Never compare yourself to others. The only thing that matters is focusing on becoming just a little bit better, one day at a time.
Healthy habits & routines keep us feeling and looking our best. If you begin to veer off track, get back on track ASAP. The longer you wait, the harder it becomes to return!
Be real, be you, ignore anyone who doesn’t like it.
Tyler Todt @tyromper
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@TheGreat_Life 8 hours of sleep is a phenomenal restorative and rejuvenating process . I strive to get that everyday . Most of our healing and muscle growth after a strenuous exercise at the gym occurs during sleep . Sleep is certainly not something to be taken lightly or neglected.
@TheGreat_Life hehe, a good night's sleep makes such a difference.
@TheGreat_Life Sleeping 8 hours sadly it's not all. There are a lot of micro things that you need to apply. - full dark room - blue light blockers - not eating heavy stuff - not filling yourself with a lot of dopamine before sleep. tried sleeping 6h, 7,8,9,10, didn't find a difference.
You don’t have to struggle. To notice your friction: Realize input creates output. Clean up: -nutritional intake -psychological intake Your habits create your life. Although many people don’t see this. Choose to lead by example. Do this by catching yourself.
The only way to lose fat is to be in a calorie deficit If you want to optimize fat loss you'll also need to: - emphasize protein - get quality sleep - hydrate well - strength train - focus on high quality, nutrient rich foods Calories matter, but they aren't all that matter
“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.” - Myamoto Musashi
@TheGreat_Life Most people fall into the trap of just counting numbers while putting junk food and poisoning their bodies. It matters what KIND of calories you intake!!
@TheGreat_Life High nutritional density feels much better than empty calories.
@TheGreat_Life Whole nutritious foods > ultra processed junk
Living out of shape with low testosterone, tiny legs, and a beer belly is harder than working out
25 Things you'll never regret doing in your life: 1. Travel to new places and experience different cultures