Kieron Smith Nutrition

How to stay consistent and get the result you’re after..

One of the biggest problems you're probably struggling with right now is that you start something with the best intentions..

But you then end up falling off track and don’t stick to whatever diet/training you’ve put in place.

❌️This is the one thing that is going to stop you from making any progress.

Because it leads to your calorie and expenditure being all over the place.

Meaning you can’t monitor it or know if it’s working.

This happens so often, and the main reason is that you're not setting yourself up for success in the first place.

Whenever planning a client’s journey or my own, I’ll always make sure the plan is designed to fit their lifestyle so they can actually stick to it!

Because sticking to the plan is the only way to succeed.

But it's not just the plan that needs to be right

Your heart has to be in it from the get go.

So you need to start by finding your driver.

What are you doing this for?

You want a result, but what is the result?

You want to see your body change, that’s why you started this right?

But to see your body change, you need a realistic plan to stick to.

🗡It’s a double edged sword.

Here’s where I would start if you want to improve your chances of succeeding with your fitness goals:

1️⃣ Track your food and keep it consistent

2️⃣ Train harder than you think you need to

3️⃣ Monitor your cardio and energy expenditure

4️⃣ Adjust calories based on your lifestyle

5️⃣ If the above sounds intimidating, work with a coach so you’re not second guessing yourself

If you need help with any of this and you want to get off to the best possible start in 2023, send me a message 📲

💥1st November

2023 is 2 months away

I hope 2022 has shaped up to be the year you wanted it to be.

If not, there’s still time.

2 whole months worth of time…

If you get to work now

You could head into 2023 a completely different person.

Full of energy.

Full of confidence.

And working towards the best shape of your life.

So it’s time to get results!!

Time to work on your goals.

Time to show up for yourself.

Time to create the life you want full of happiness.

No more excuses.

No more procrastination.

Now it’s YOUR time to get going.

Make the end of 2022 one to remember.

I’ve got 4 spaces available for November coaching.

If you’ve been considering this..

NOW is the time to take action.

Head over to the link in my bio & fill out the quick enquiry form. I will be in touch.

⚖️Lifestyle balance

Getting in shape doesn’t mean you have to sack off everything else.

Not every day has to be 100% perfect.

And it would be silly to even expect that.

You're not looking to be a full time body-builder!

If you want to lean down, build muscle or improve your confidence.

It comes down to 1 thing.

And that is your attitude.

Your social life, job or other things in life can and should continue…

But you will have to put in the work.

🗣If you work long hours > You’ll need a programme that suits your lifestyle, likely training in the morning when it’s dark or fitting it in in the evenings when you’re tired.

🗣If you have social plans > You’ll need to adapt your nutrition in the week or on subsequent days to allow for this.

🗣If you have no direction with your goals and struggle to stick to anything > Hire a coach to guide you and hold you accountable or spend the long hours researching what you need to do!

Lifestyle balance alongside your goals can be achieved.

But you’ll need to set things up in the right way to allow for that!

📲Need help getting the balance right? Send me DM and we can have a chat

🦻You will have to get uncomfortable.

Whether you are trying to gain muscle or lose fat.

There will come a time where this becomes uncomfortable both mentally and physically.

When I was nearing the end of my fat loss phase - I wasn’t mentally prepared for the level of hunger that I would feel.

At this point I started to question my motive for doing this...

What does being leaner actually mean to me?

Don’t get me wrong - the transformation I underwent mentally was amazing - pursuing and successfully achieving a goal you set is massively rewarding and the confidence you gain will carry over into every single facet of your life!

But, your mind will try everything to make you gain that weight back, hunger hormones will back that up and you’ll potentially feel lethargic as your body tries to decrease your expenditure.

That's why not many people are walking around with 6 packs 😂

Are you mentally prepared for that?

This is why I can’t stress enough the need for your ‘why’ - why do you want to achieve this?

What does working on this goal and achieving this goal mean to you?

What does your life look like 6 months from now if you achieve this?

If you don’t know the answer to that, you’ll struggle to take yourself to the point needed to achieve great results.

If you do know the answer, one of the best things you can do is work with someone to help you push through the harder times.

Fat loss and muscle gain all at the same time?!

I’m launching my new Vegan Re-Comp System

Which will help you build lean muscle mass and lose body fat.

Alongside your social life.

And busy work schedule.

Don’t get me wrong this isn’t going to be easy, and I'm not promising you the world.. but it’s definitely achievable.

You may be thinking..

Surely it’s not possible to do both at the same time?!

Actually, it is!

Even more so for vegans who haven’t already optimized their nutrition, supplementation and training methods!

Here’s what you’ll get:

> 1:1 Coaching of the Vegan Body Re-Comp System

> Customized Training, Nutrition and Supplement plan so you know exactly what to do

> Bespoke Weekly Video Feedback from me so you never stop progressing.

> Access to the results Focussed Education Vault so you’re learning throughout the process.

> App to Track Daily Metrics, leaving nothing to chance!

And many other tools to make the journey as simple as possible for you!

Send me a DM with the word ‘PLAN’ if you’d like to set up a call to put a free 6 month plan in place for you.

Enjoying downtime.

No matter how busy you get with work, your goals or life.

You always need to prioritize time for those you love!

Plan in meals out, time with family, friends and your partner.

Find the balance in your life where you can pursue your fitness goals but also relax and unwind.

Once you find this balance, you’ll find true happiness in yourself.

What can be achieved in 12 weeks?

A lot.

This is Adam. He not only dropped body fat during our time together, but gained muscle and built his confidence too.

At the start of his journey Adam had no direction with his nutrition and training.

He was going to the gym 5 days a week but felt bloated and out of shape.

He was lacking in confidence and was nervous of losing his muscle which he’d worked so hard for over the years.

Adam works full time as a manager and leads a very busy life alongside going out often and holidaying what seems like every month!🤣

👉 The first thing we did with Adam was sort his nutrition out.

👉 Adam initially had limited nutrition knowledge and no experience tracking his food.

👉 We set a realistic calorie and protein intake, and based his nutrition plan completely around the foods he already enjoys.

👉 We implemented a weekend strategy so he could still enjoy socials and achieve his goals.

👉 We kept his training consistent throughout the process.

👉 And increased his expenditure through steps (no cardio).

It wasn’t easy, there were times Adam didn’t think he was progressing.

There were times he took it a bit far on the weekend.

But with the weekly check-ins we were able to adjust the process to make it fit Adam’s lifestyle and keep things moving in the right direction.

It’s simply a case of hitting the daily non-negotiables day in, day out.

❌️ At the end of the process Adam weighed exactly the same (body recomposition at its finest!)

He was the leanest and strongest he’s ever been and his confidence skyrocketed as he started his new job.

Since this Adam has gone on to build his strength, hitting PR’s across the board and fuelling himself with his newfound nutrition knowledge!

What could achieve in 12 weeks?

🗣It’s difficult to show up and tackle your goal every day consistently.

I always struggled to maintain any sort of consistency.

Having cystic fibrosis means I have a tonne of medication to do each morning alongside working 40+ hours a week.. so time is limited and I never thought getting out early was really an option.

I'd always be knackered by the of the day.

But, over the last few years I realized I have a choice to push for more.

Rather than just settling for average.

Yes, it’s uncomfortable going to the gym 5 times a week.

It’s not always the most exciting tracking my food.

Hitting my steps.

Or eating a lot of protein every day.

But, then I look at my life if I didn’t do these things.

I’d be unfit, likely out of shape, no fitness goals or direction, likely lower in confidence, poorer mental health and my physical health would decline.

And when I remember that, it reminds me that turning up every day is worth it, having goals is worth it, chasing something is worth it - always striving for progress, to improve and push your boundaries is worth it.

Because if we’re not working towards anything, then what are we doing?

Having fitness goals will keep you sane, help you perform in your professional life and also pushes you to be the best person you can be in your relationships.

First week of the gaining phase📈

This was the starting point at about 73kg (lowest weight I've been in years) but now it's time to grow!

Add some lean tissue across the board and take things up a notch for the next 3-6 months 🤝

My motivation for this..

> To show people that you can achieve great results on a vegan diet 🌱

> To be a role model for other people with Cystic Fibrosis or any other health condition 💪

It's not about the end look or how I look compared to anyone else.

Instead it's about my journey.

It's about setting a goal and following through with it.

Having the discipline to show up every day and improve every week.

Having a purpose and drive to achieve more!

The impact this has on my life is massive - mental focus, confidence, physical condition, performance, absolutely everything!

As always the approach will be balanced, enjoying socials, nothing too rigid but all areas of nutrition and training optimised for muscle growth 🔐

👈2nd image was my starting position before the fat loss phase.

Are you working toward something at the moment?

📲If you want to join me on my journey, and be taken through the coaching process to lose fat/build muscle send me a DM with the word JOIN.