Fast Five Friday Newsletter (Read This If You're Afraid of Chemicals in Food, What to Do When You Go Over Your Calories)

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. Doing Your "Best" Workout

Earlier this week I had one of those days where my motivation was low.

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The key is how you respond on those days. "You can meet it and say, "Okay, I'm not feeling super motivated... but I know my body will feel good and I'll feel better after doing x,y,z today."

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Doing your best everyday can mean different things.

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Sometimes your best is...

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-Doing a shorter/modified workout

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-Skipping the workout altogether if you need rest

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-Kindly giving yourself some encouragement to do your original plan

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Your best looks different day to day.

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Showing up and meeting yourself where you're at with compassion...

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While still being firm with your commitments when necessary is a game changer.

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2. ?I Went Over My Calories Last Night

Last night I was more hungry and went over my target calories by 500.

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I ate an extra Twix ice cream bar and had a second helping at dinner of tacos.

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I share this to show you that it is NORMAL and HUMAN to eat more on occasion.

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Even when you originally planned to stick to your calories!

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Tracking and weight loss is about what you do CONSISTENTLY...

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So I don't beat myself up when I eat a little more than planned sometimes.

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Instead of doing extra cardio the next day or cutting more calories...

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I honor my body and just return to my normal eating plan for the next day.

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The key is recognizing why you may be eating more, and understanding if that's from a hunger or emotional standpoint.

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Then you can start to make decisions in the moment (aka being mindful) that are in alignment with what's going on with you as a human.

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Learning your behavior and relationship with food over time is the most beneficial when you're trying to reach and maintain and healthy lifestyle.

2 Dieting Tips?

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1. Friendly Reminder if You're Afraid of Chemicals in Food

Anything made up of matter is made up by chemicals.

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So pointing out a long ingredient list and saying, "Look at all the chemicals! This isn't healthy!"

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Obviously if almost everything is made up by chemicals...

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It doesn't make all food unsafe and unhealthy!

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Just because you can't pronounce something...

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Doesn't mean it's dangerous! Instead looking at each individual ingredient for what it is.

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If someone is claiming that it's "toxic" or "poison"...

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How much is needed to be consumed to reach a toxic amount?

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The fear mongering shit storm of social media fitfluencers in grocery stores never have the answer to those questions.

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If they were being honest or knew what the research said on the subject then they would state it!

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So why do they lie about it and mislead you?

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Because they financially benefit from you believing their way of eating is the best and only way.

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So if you see a video on social media of someone yelling about a nutrition label in a grocery store...

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Keep scrolling by!

2. If You've Been Stuck and the Scale Isn't Moving...

ACTUALLY do this before Monday.

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-meal plan ALL your meals and snacks for the week (calculating your calories)

-go grocery shopping for the groceries needed to accomplish that

-plan in your schedule exactly what days you're going to the gym

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AND PLEASE....

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Go to bed on time so you wake up and are able to follow through on the commitments you made to yourself! :)

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A Quote to Think About Today

"The beginner chases the right answers. The master chases the right questions."

- James Clear, author of Atomic Habits

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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.