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If you have ever weighed out a 30g serving of oats 😂😂😂😂 cmon

Phil Learney Performance Education

Phil Learney with Rolo Physiology. A great watch to understand steady weightloss. Its a martahon not a sprint.

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Is your Environment and Lifestyle complimenting your goals or stopping/slowing down your progress. A Male with the primary goal of building muscle mass. Drinks to excess 2-3 times per week. Will he see results? More than likely. Will they be optimal? Far from it. A Female with the goal of weight loss (lets say she isn't tracking calorie intake) has a chocolate cookie iced frap ever lunch break with friends from work. Will this slow down her weight loss? Absolutely. Environmental and Lifestyle Factors that may impact weight loss: - Alcohol (drinking excessive calories too often) - Easily accessible high calorie dense foods (having "junk" lying around the house, pastries etc at work meetings) - Non supportive partner/friends/family - Hobbies (Netflix and chill every night rather than active hobbies) - Eating Habits (a biscuit with every cup of tea or coffee) - Transport (driving and taking elevators and escalators whenever possible rather than walking) . . . and so on. Ye get the point. Analyse your Environment and Lifestyle and see if there is easy adjustments you could make to aid reaching your goal. Now to emphasis, everything in moderation if accounted for is a perfectly fine way to control nutrition, exercise and lifestyle. But for the normal person aiming to change their habits, changing the above may have a huge impact on reaching their goals.

Episode 4 - The Game Changer

Thanks to Teddy Nyhan and Daire Fitz for the gift. #gamechanger

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Chicken black bean. Currently in the largest calorie deficit I have been in over the past 2 years. With the being said my food will never be bland or boring. If it is my adherence to my diet will go out the window. Here I have chicken breast, black bean sauce, a bit of rice and loads of black beans and veggies. The volume provided by the black beans and veggies fills me up for very little calories. This is basically the structure to all my meals, add volume, keep it tasty, ensure 20-30g of protein. Satifying hunger, taste, nutrient requirements and stimulating muscle protein synthesis optimally. Results will come so long as adherence is made a priority.

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Ensure you reach your goals. Are you busting your ass in the gym aiming to get into the best shape you can for the summer months. Are you unhappy with your progress? Nutrition plays a huge role in losing bodyfat and building muscle to give you a toned and lean appearance which most desire. Do not leave any stones unturned and sign up for a 6 or 12 week nutrition course with Aspire Nutrition to ensure you reach and sustain your goals whilst learning the why and the how of nutrition in the process. Don't leave it to chance. Send me a DM or email shane.aspirenutrition@gamil.com to secure your place today.

Bandon S&C Episode 3 Check In, Weekends, The Game Changer

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Nutritional Priorities. The greater the priority the more you need to focus on it. People don't want the hassle of getting stuck into calories or a means of tracking energy intake. If you choose to ignore this and wonder why you aren't seeing progress you now have yor answer. No BS nutrition. Master the basics.

Shane.ASPIRE-Nutrition (@shane_aspirenutrition) • Instagram photos and videos

Full day of eating over on Instagram today. People including myself love seeing what other people are eating so head over and have a look :D https://www.instagram.com/shane_aspirenutrition/ I will post a summary of this tomorrow #whatiatewednesday

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"I don't get it, I eat so well all week and only have one cheat meal/day, why am I not losing weight" Planning a cheat meal or a cheat day into your fat-loss diet may make sense in theory. Eat as good as you can for the week and treat yourself for a job well done and eat whatever you want for 1 meal or 1 day in some cases. In fact what you are doing is setting up a planned binge which will result in a poor relationship with food, see food as a reward, encourage likeliness of guilt and ultimately slow down or stop your fat-loss. A cheat meal or day in-particular has the potential to completely skew your weekly average calorie intake. One Large takeaway pizza can contain 3,000 calories, add on a high calorie breakfast, lunch and a tub of ice-cream and you can easily hit 10,000 calories in 1 day. Particularly if you are following a highly restrictive diet for the rest of the week. Simply, you are spinning your wheels. Restriction, followed by a planned binge (cheat day), followed by guilt, followed by being disheartened from not seeing progress, and eventually giving up. While also creating a very poor mindset towards eating and food. The answer? Moderation. Cut the "cheat meal/day", allow yourself to have a little bit of the foods you love every day. Create a healthy relationship, stick to some means of tracking energy intake and see steady progress. If you want to learn how to manage your own nutrition, make life long sustainable changes and see lasting results email shane.aspirenutrition@gmail.com or send me a DM. Shane

ASPIRE Nutrition - April, a playlist by Shane Kingston on Spotify

Aprils Playlist building up :D

Easter involves chocolate, big meals, bank holiday drinks etc etc. My advice, as with all occasions, enjoy it, indulge a bit. Enjoy time with friends and family, be social. Depending on situation and current goals some can be more flexible than others but for 90% of people just chill out and enjoy the weekend. This isn't a free pass to hound 2 easter eggs and go binge drinking for 2 days but don't be too hard on yourself either. What matters is what we do 90% of the time, not on rare occasion such as holidays and special occasions. Creme eggs for all, Shane