Fast Five Friday Newsletter (I've Been Skinny, Fat, Ripped, and Now I'm Finally Healthy, Why You Should Treat Yourself Like a Baby)

Happy Friday!

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Here are 2 fitness tools, 2 dieting tips, and a quote for your mindset this week.

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2 Fitness Tools

1. Why You Should Treat Yourself Like Your Baby

Why do you treat others better than you treat yourself?

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Can't go to bed on time?

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Pack yourself a lunch for the next day?

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Make time to go for a walk?

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Make it to the gym?

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Eat some fruits and vegetables?

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But if you had a child...

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You would be putting it down to bed at the same time each night...

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Having a routine to give them a sense of structure and stability...

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Try to feed it the best nutrition you can...

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Speak to them kindly and with great care...

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Why?

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Because you love them and you want them to thrive and be healthy!

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So why aren't you worth that!? Ask yourself...

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"How would I treat someone I love and care about?"

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Now do those things for yourself! If all of these areas have been out of wack lately...

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Pick prioritizing sleep first!

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Give yourself a set bedtime.

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Make it an hour earlier than what it's been if that seems realistic.

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Spend that hour unwinding, laying out clothes for the next day, making a lunch for yourself, take a hot shower or bath, all the good self care stuff you're probably not doing!

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Like with your baby...

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You give them a bath, read them bedtime stories, turn on a white noise machine, make sure the room is dark...

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All these things you can do for yourself! (they may look a little different but similar) ?

Start taking care of yourself the way you deserve to be taken care of!

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2. Watch Netflix at the Gym

Please start going to the gym and doing your cardio!

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If you hate doing cardio...

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Pick out a brand new show that you've been wanting to watch (maybe one your partner isn't into) and literally watch an episode on the treadmill!

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We can't get any easier than that people!

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Watch tv while you're getting your cardio in... It wasn't that long ago you had to just stare at the wall or actually go outside and do something!

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MAKE GOING TO THE GYM AS ENJOYABLE AS POSSIBLE FOR YOURSELF!

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That means where clothes that you like...

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Get some nice gym shoes...

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A water bottle that you like...

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Some music that pumps you up!

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Now you're much more likely to show up and do the damn thing!

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Listen I get it...

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You're not going to feel like it most days...

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But if you remind yourself that you're rolling up to literally watch Netflix and get your exercise in...

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It can't get much easier than that!

2 Dieting Tips?

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1. I've Been Skinny, Fat, Ripped, and Now I'm Finally Healthy

When I was skinny I was struggling with body dysmorphia and binge eating...

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I was obsessed with being as lean as possible but was holding myself back from building muscle.

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Not only this but my relationship with food was completely fucked up!

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I was intermittent fasting...

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On 1100 calories and not losing weight because I was binge eating every weekend...

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I had a six pack and was as lean as possible could get but thought I still wasn't lean enough!

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I was in a bad place!

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Then I knew I needed to make a change and get help.

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I went to therapy, hired a nutrition coach, and built a healthy relationship with food and my body.

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I spent 19 months bulking and adding muscle and a lot of body fat.

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During this period I put on 45lbs.

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I was fat, and over weight.

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Not in a bad way really, but it was a complete and necessary 180 from where I was at before.

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Now I've spent the last 2 years slowly dropping body fat while actually training and eating for health.

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What does that look like?

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-4 weight lifting workouts each week

-4-5 sessions of Zone 2 Cardio each week ( best cardio for your heart health)

-A lot more calories than I was eating before

-eating 38+g of fiber each day

-eating 108g + of protein each day

-viewing food not as good or bad, just as more and less nutritious?

-enjoying time with family, friends, and social events without stressing my food choices

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Now I'm at a healthy weight and amount of body fat.?

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My performance in the gym is better than it's ever been, my blood pressure is great, and I feel the best I've ever had mentally and emotionally.

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Don't make the mistake I did in following the advice of people who were living lives I actually didn't want to live.

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Being ripped isn't worth it.

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I would rather feel, look, and perform my best in and out of the gym.

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Hope this helps you!

2. Why You Shouldn't Do Keto

You don't have to do keto in order to lose weight.?

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You don't have to do keto in order to be healthy.?

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Can you do keto and lose weight and be healthy??

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Yes??

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But why??

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Why not skip the restrictive part, and focus on what actually matters for both??

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Calorie deficit = weight loss (regardless of the diet)?

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Healthy = regular exercise and eating mostly whole nutrient dense foods?

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You can accomplish both of those things without gagging on buttersticks in your coffee or having a serious case of the keto shits...?

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It's not about demonizing foods.?

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Viewing carbs as "bad" or these foods are "unhealthy"?

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Labeling foods like this fucks with our heads because we then associate ourselves with that when we eat those foods.?

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"I'm being so bad I'm eating oreos!"?

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Shut up and eat your damn oreos Karen! (I say respectfully of course ;)?

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No food is healthy or unhealthy.?

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It's simply more nutritious and less nutritious.?

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Focus on eating mostly the nutritious stuff and build your diet around that...?

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And enjoy the fuck out of the other stuff on occasion too!?

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Eating ANY one food can be unhealthy...?

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It's all about the context.?

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Drinking 5 gallons of milk a day??

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Probably unhealthy.?

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Eating 10lbs of tomatoes??

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Probably unhealthy.?

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Ate a sleeve of oreos??

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Could be appropriate depending on the situation...?

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Joking aside what matters the MOST is what you consistently do.?

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You can consistently eat mostly whole foods, fruits, and veggies and not sweat eating some more processed less nutrient dense foods on occasion.?

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ZERO reason to beat yourself up or feel bad about it.?

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You can be healthy while still enjoying your favorite foods and building a healthy relationship with those foods!?

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When you can enjoy what you're eating, still make progress, and be healthy.... that's a game changers.?

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Please don't do keto.?

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Unless you love it as much as I love carbs!

A Quote to Think About Today

“Guilt is saying I did something bad. Shame is saying I am bad. Guilt can move us to do something healthy. When we are feeling shame, we're feeling paralyzed... and that can keep us locked in unhealthy patterns and behaviors."

- Abby Medcalf, PhD Psychology and therapist?

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Have a great weekend!

Best, Nate Brown

Fast and Swole Training

PS. Here are a few ways I can help you more

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1. If you want to be personally coached by me through your fat loss journey on a diet with ZERO food restrictions, no BS supps, and without having to kill yourself in the gym, message me "Ready" and I will get you the details on my 1-on-1 online coaching.

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2. If you want to join my free Facebook group of likeminded individuals looking to get in their best shape ever after 30 message me "Group" and I'll send you the link.

3. If you want my 7 Step Checklist on How to Lose Fat At Any Age message me "Checklist" and I'll send it your way.