http://betterselfnutrition.com/

Better Self Nutrition, Lawrence, KS (2026)

12/31/2023

Today is the last day of the year, and there are many who are setting their resolutions for change.

The new year and its symbolism lends to the idea that we can create a brighter future with a fresh start and a somewhat clean slate.

It’s true we’re always changing, and you can always make the decision to change despite the date on the calendar.

But if now is the time in your life where you say, “The pain of staying the same is too great, and I must change,” then by all means—create that change for yourself.

And also... You don’t have to, if you don’t want to.

You don't have to put undue pressure on yourself, or live up to anyone's expectations, standards, or ideas.

Yes, you can always make the decision to set a new goal.

You can attempt to become a healthier version of yourself in August.

You can start exercising in April

You can start adopting different practices in the middle of October.

You can always make the decision to pursue goals and positive growth.

But if the new year is presenting you with an opportunity — TAKE IT.

This may be the moment where self-awareness is exhibiting itself.

You may be waking up to something you don’t necessarily want or need in your life anymore.

You’re allowed to make a change.

You’re allowed to reach for things.

You’re allowed to want and work towards a better version

Now or any other time.

This can be the starting line.

Or an introduction.

It can also be a celebration.

It doesn’t have to be some cliché New Year’s resolution, it can simply be thoughtful and purposeful intention.

My hope is that if this is something you’re going to pursue, you’ll take action towards it with vigor and courage.

Change takes work and consistency.

You have to show up to bat for it.

It is also completely possible.

All hope is not lost, but it usually requires shedding skin and becoming someone else.

• Write down what you’re after
• Find someone to help guide you and give you direction
• Add some measure of accountability
• Measure your progress in some way (not EVERY way—unless that’s how you’re wired)

Then, if you have the urge to do so, share your story.

In this way, you’ll inspire more people to not give up hope.

You’ll inspire people to create change in their own lives and be courageous in their own pursuit.

Even if it begins with thoughtful intention on New Year’s Eve.

12/05/2023

Don’t work out to eat.

Eat to work out.

04/12/2023

What are the benefits of getting enough protein in our diets?

Getting enough protein in our diets is essential for many reasons. Here are some of the benefits:

Helps with muscle growth and maintenance: Protein is essential for building and repairing muscle tissue. When we exercise or engage in physical activity, we create small tears in our muscles, and protein helps to repair and rebuild them.

Helps with weight management: Protein is more filling than carbohydrates or fats, so it can help reduce appetite and cravings. This can help with weight loss or weight maintenance.

Provides energy: Protein is a source of energy, and our bodies use it to fuel our daily activities.

Supports immune function: Protein is needed to make antibodies, which are essential for fighting off infections and diseases.

Helps with bone health: Protein is important for bone health because it helps to build and maintain strong bones.

Supports healthy skin, hair, and nails: Protein is essential for the growth and repair of skin, hair, and nails.

Overall, getting enough protein in our diets is crucial for maintaining good health and supporting many important bodily functions.

The amount of protein a person needs varies based on factors such as age, s*x, weight, and activity level.

However, as a general guideline, adults should aim for a minimum of 0.8 grams of protein per kilogram of body weight per day.

03/05/2023

Subtle tweaks.

That’s usually all it takes to radically transform someone’s outcomes.

It may not be necessary or helpful to go overboard with changes to a routine.

If it’s too much, too fast, it can have a reverse effect.

We tend to progress in small incremental steps.

It can be overwhelming to try and work out consistently, while also changing our entire diet, and trying to mitigate stress, and get enough sleep, and meditate, and do yoga, and go to the grocery store, and work, and raise kids, etc.

It can be too much.

We might try instead to address the "easy stuff" first.

Getting an extra 20-30 minutes of sleep.

Try that for a week, see how it goes.

Drink an extra glass of water per day.

Try that for a week and see how it goes.

Eat a protein-rich breakfast for a week, see how it goes.

Then, once we’ve included these items into our life and it establishes itself as the new normal, we can incorporate some exercise.

Something really small and doable at first.

Once that's easy, we do a little more, and so on.

This is how one tiny healthy behavior can snowball and turn into many.

It starts with a subtle shift.

1% better every day.

Then, over time, those subtle tweaks compound and multiply.

02/25/2023

Tracking FOOD 🌮

There’s several ways to do it.

- Write it all down
- Take pictures
- Food journaling
- Writing down trends that you see (what time of day you’re feeling hungriest)
- Use an app like MyFitnessPal
- Follow a specific meal plan/protocol

There are other ways I’m sure.

Tracking is awareness.

Just like with tracking spending.

Use it as an awareness tool, and not necessarily a tactic to use for the rest of your life.

It’s not necessary to try and perfectly count every calorie. Aim for precision, but recognize it won’t be perfect.

Awareness is powerful.

In order to change something that could be, it’s imperative to look at what is.

Weight loss doesn’t need to be the sole focus, either. Tracking food might mean we’re more likely to pick healthier food choices.

We feel better and perform better when we eat well.

02/23/2023

Hey there, busy adults! Are you feeling stressed, anxious, or overwhelmed? Do you find it hard to focus on anything but your worries? As a personal trainer, I know firsthand how hard it can be to manage stress and prioritize mental health. But don't give up just yet! With a few simple strategies, you can improve your mental health, reduce stress, and feel your best.

Imagine feeling calm, focused, and confident in your ability to handle life's challenges. Imagine feeling rested, energized, and ready to take on the day. Imagine feeling proud of yourself for taking control of your mental health and prioritizing self-care.

Well, it's possible, and here's how:

Get moving - Even a 30-minute walk can help you release stress and anxiety, and improve your mood. Imagine feeling a natural high and a sense of accomplishment after a good workout.

Practice deep breathing and mindfulness - Taking just a few minutes each day to breathe deeply and clear your mind can help you feel centered and calm. Imagine feeling a sense of clarity and relaxation after a mindful practice.

Prioritize sleep - Imagine waking up feeling rested, energized, and ready to start the day. Aim for 7-9 hours of sleep each night, and make it a priority for your mental and physical health.

Eat a healthy, balanced diet - Imagine feeling nourished, satisfied, and fueled by healthy, delicious food. Eating a diet rich in fruits, vegetables, lean protein, and healthy fats can help support your mental and physical health.

Stay connected - Social support is essential for good mental health. Imagine feeling supported, encouraged, and motivated by a fitness community or close friends and family.

Take breaks and prioritize self-care - Taking time for yourself can help reduce stress and prevent burnout. Imagine feeling refreshed, recharged, and ready to tackle the day after a bubble bath or a walk in nature.

Consider therapy or counseling - Sometimes, we need professional help to manage stress and anxiety. Don't be afraid to seek out a therapist or counselor who can help you develop healthy coping mechanisms. Imagine feeling empowered, supported, and in control of your mental health.

Don't let stress and anxiety control your life. Take action today to prioritize your mental health and feel your best.

Share in the comments below which strategies you're going to incorporate into your routine to improve your mental health and reduce stress.

02/18/2023

Ways to Eat Healthier Even When You're BUSY:

Are you tired of feeling like you don't have time to eat healthy? As a personal trainer, I know firsthand how frustrating it can be to want to make healthy choices but feel like you don't have the time or energy to make it happen. But don't give up just yet! With a few simple tips, you can make healthy eating a part of your busy lifestyle and feel better than ever.

Imagine feeling energized, focused, and ready to tackle whatever the day throws your way. Imagine not feeling guilty for indulging in unhealthy snacks or meals occasionally. Imagine feeling confident and proud of yourself for making healthy choices, even on your busiest days.

Well, it's possible, and here's how:

--- Plan ahead and set yourself up for success by making healthy meal choices in advance. With a little bit of prep work, you can ensure that you always have healthy, satisfying options on hand.

--- Keep healthy snacks with you at all times to avoid reaching for the unhealthy options when hunger strikes. Nuts, fruit, and cut-up veggies are all easy to carry and can help keep you fueled and satisfied throughout the day.

--- Meal prep and cook in bulk, so you can save time and always have healthy options at the ready. No more excuses for always grabbing fast food or unhealthy snacks on the go!

--- Make healthy choices when eating out. Opt for grilled options, salads, and dishes that are loaded with veggies to keep yourself on track.

--- Find healthy options that you love and make them a part of your daily routine. Whether it's smoothies, grilled chicken salads, or roasted veggies, find what works for you and make it easy to access.

--- Stay hydrated and avoid defaulting to hunger cues by carrying a water bottle with you everywhere you go.

You deserve to feel your best, even when life gets busy.

So don't let a busy schedule stand in the way of your health and wellbeing goals. Take action today and start making healthy choices that will help you feel your best and operate at your best.

****Share in the comments below how you plan to incorporate healthy eating into your busy lifestyle!

02/15/2023

Ways to Eat Healthier Even When You're BUSY:

Are you tired of feeling like you don't have time to eat healthy? As a personal trainer, I know firsthand how frustrating it can be to want to make healthy choices but feel like you don't have the time or energy to make it happen. But don't give up just yet! With a few simple tips, you can make healthy eating a part of your busy lifestyle and feel better than ever.

Imagine feeling energized, focused, and ready to tackle whatever the day throws your way. Imagine not feeling guilty for indulging in unhealthy snacks or meals occasionally. Imagine feeling confident and proud of yourself for making healthy choices, even on your busiest days.

Well, it's possible, and here's how:

-- Plan ahead and set yourself up for success by making healthy meal choices in advance. With a little bit of prep work, you can ensure that you always have healthy, satisfying options on hand.

-- Keep healthy snacks with you at all times to avoid reaching for the unhealthy options when hunger strikes. Nuts, fruit, and cut-up veggies are all easy to carry and can help keep you fueled and satisfied throughout the day.

-- Meal prep and cook in bulk, so you can save time and always have healthy options at the ready. No more excuses for always grabbing fast food or unhealthy snacks on the go!

-- Make healthy choices when eating out. Opt for grilled options, salads, and dishes that are loaded with veggies to keep yourself on track.

-- Find healthy options that you love and make them a part of your daily routine. Whether it's smoothies, grilled chicken salads, or roasted veggies, find what works for you and make it easy to access.

-- Stay hydrated and avoid defaulting to hunger cues by carrying a water bottle with you everywhere you go.

You deserve to feel your best, even when life gets busy.

So don't let a busy schedule stand in the way of your health and wellbeing goals. Take action today and start making healthy choices that will help you feel your best and operate at your best.

Share in the comments below how you plan to incorporate healthy eating into your busy lifestyle!

02/08/2023

Exercising can be a challenge for many people, but with a little bit of creativity and a positive mindset, it can become an enjoyable part of your daily routine.

So, let's explore how to make exercise fun and something you look forward to:

Experiment with different activities: Don't settle for an exercise you don't enjoy! Instead, try out a variety of physical activities until you find one that you love. Whether it's solo activities like running or cycling, or group activities like team sports or dance classes, the key is to find something you enjoy.

Set achievable goals: Achieving goals is a great way to feel a sense of accomplishment, and when it comes to exercise, it's no different. Make sure your goals are realistic and achievable, so you can feel proud of yourself every time you reach one.

Make a schedule: Schedule your exercise time just like you would any other appointment. Incorporating exercise into your daily routine will help establish it as a habit and you'll start looking forward to it.

Exercise with friends or a group: Exercising with someone else can make the experience much more enjoyable and provide accountability. Find a workout buddy or join a fitness group to stay motivated and have fun.

Mix it up: Doing the same workout every day can get boring, fast. Mix things up by trying new exercises, routines or even different locations to keep your routine interesting and prevent boredom.

Reward yourself: Celebrating your achievements is a great way to stay motivated and feel good about yourself. Reward yourself with something you enjoy, whether it's a massage, a new workout outfit, or a special treat.

Focus on the positives: Exercise has so many physical and mental benefits, so try to focus on the positive aspects of exercising instead of the effort it takes. By focusing on the endorphins, stress relief, and overall sense of well-being, you'll find it easier to enjoy exercising.

With these tips, you can turn exercising into an enjoyable and fulfilling part of your life. So, lace up those sneakers, grab a friend, and start having fun with exercise today!

02/04/2023

Someone once told me that everyone’s metabolism slows WAYYY down at 30 years old.

It doesn’t.

But I believed it for a time.

Part of me was convinced that I was doomed.

Especially when I would do an hour of cardio four nights a week for WEEKS and nothing happened.

My body didn’t change.

I’d get discouraged, defeated, frustrated, and I’d stop. Only to start again a month later.

Metabolism is a complicated series of biological processes (I’ll spare you the details).

Our metabolism doesn’t go from functioning at a 100% to all of a sudden taking a steep nosedive to 60% the day we enter a new decade.

However...

Adults start moving *considerably less*.

—We sleep less.
—We’re more stressed.
—We eat junk to excess.
—Gain body fat.
—Drink more.
—We run on fumes and then make up for it with caffeine

These activities won’t ruin a metabolism forever. But it will account for weight gain, given enough time.

It doesn’t mean that our metabolism is broken beyond repair and therefore we should accept the inevitable.

But if we want things to change, we have to operate differently.

Our metabolism isn’t broken.

01/30/2023

The small stuff adds up to BIG stuff when done over and over.

The small stuff compounds and multiplies, given enough time.

Most successful people have decided that they don’t mind doing the small tedious day to day stuff over and over.

The systems run and then results happen by default.

It’s not the most effective marketing strategy (do the same thing over and over)—but it works.

Better Self Nutrition

12/31/2023

12/05/2023

04/12/2023

03/05/2023

02/25/2023

02/23/2023

02/18/2023

02/15/2023

02/08/2023

02/04/2023

01/30/2023

Address

Telephone

Website

Alerts

Contact The School

Shortcuts

Share

Category

Listing takedown request