Keith Sliney

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#repost @bdccarpenter ・・・ Let's be honest, most of the diet industry is a steaming pile of horseshit. (Not the most optimistic beginning of a post but hear me out). The fundamentals of weight loss aren't sexy. What often sells books, hits headlines and causes social media stirs are amazing superfoods, foods that YOU MUST AVOID AT ALL COSTS and exciting sounding things which more often than not are blown out of proportion, you know, like "weight loss hacks". Much like a shop wants something shiny to lure you into walking through the door, the diet industry does the same thing except the shiny things are bold headlines and quick fix promises. It is problematic because people often fall victim and put a lot of focus into things that just don't really matter much. The good news? Nailing a few unsexy habits takes care of a huge majority of your results without having to stress a lot about the finer details. Sure, if you have these habits nailed and want to tweak finer details, crack on but the majority of people seem to focus on the finer details before they have the fundamentals in place. Consume nutritious food within the context of calorie balance, get in some protein, lift some weights, stay active, sleep well. Rinse, repeat. #keto #lowcarb #cleaneating #eatclean #lowcarb #lchf #myfitnesspal #fasting #intermittentfasting #alternatedayfasting #52diet #52dieting #iifym #flexibledieting #cleaneating #eatclean #diet #slimmingworld #weightwatchers #protein #caloriedeficit #fitbit #calorie #calories #caloriecomparison #caloriecounting

Great post from coach @myravicta! She writes: ⁣ ⁣ The health and fitness industry has changed quite a bit thanks to the growing emphasis on research and evidence-based practices.⁣ ⁣ Do you remember the days when some new magic solution for fat loss would come out in a magazine or some TV doctor would talk about his/her breakthrough products, and we’d all go crazy trying to follow it all? ⁣ ⁣ Thanks to research, we now know that:⁣ ⁣ 💥 WHAT you eat isn’t as important for losing and gaining weight as HOW MUCH you eat. It is important to consider how much protein you’re eating if you have specific goals for your body composition, but including calorie-dense foods into your diet isn’t inherently bad (and can actually help with adherence).⁣ ⁣ 💥 We don’t NEED to eat every 2-3 hours, thank goodness! Increased meal frequency doesn’t stoke the metabolic fire, and a meta-analysis spearheaded by @bradschoenfeldphd found no difference in body composition when calories were equated. ⁣ ⁣ 💥 It’s okay to skip breakfast! We’ve done a whole 180 here. Some people will swear that skipping breakfast is the answer to fat loss. At the end of the day, if you like breakfast, feel better with food in your system, can balance it in your diet, and have time for it, then eat it! But otherwise, there’s no need to force yourself to eat a breakfast bar or other foods while you’re rushing out the door.⁣ ⁣ 💥 If you’re on track to hit your overall protein target for the day and have spread out your consumption pretty evenly throughout the day, then you don’t need to stress about that “30 minute window” after your workout. ⁣ ⁣ These are just a handful of myths that we’ve kicked to the curb, but there’s still a lot of work to be done. New myths and fads emerge all the time, so please do your due diligence in considering the source before you buy into that diet, fad, or concept!⁣ #mythbusting #fitnessmyths #health #nutrition #nutritioncoach #fitdad #fitdaddubai

Nepalese life in B&W

A bit of Nepal in black and white. Traveling really puts things in perspective #travel #broadenyourhorizons #nepal #kathmandu #teambuding #perspective #welcometovca

It’s just a matter of priorities and perspective. If you want it, if your WHY is strong enough, your perspective will change ・・・ #repost @jesseriverafitness ・・・ Just a little cup of perspective in the morning 😉 👊💯 #fitnesstrainer #fitsporation #weightlifting #muscleandhealth #gymlife #bodybuilding_and_fitness #workoutmode #naturalfitness #bodybuilding_and_fitness_ #gymaddicted #ironparadise #rentsdue #bethehardestworkerintheroom #flexibledieting

Coolest little dude going around. Full of cheek, attitude and sense of humour.

So technically any food can cause weight gain if you eat too much of it and eat more calories than you burn. Some believe the sugar contained in fruit is inherently fattening. It’s not. ⠀ There are some out there that could probably eat 10 bags of grapes per day and still be hungry and crave more. They are not the norm though. Most will do well with replacing some starchy/sugary/fatty foods with fruit to lower calories while staying satiated. Think about swapping that muffin in the morning for an apple. ⠀ Also, I do not think all fruit is created equally. I love berries high in fiber and nutrients and satiety but low in calories/sugar. So if you’re at all worried, choose strawberries over bananas but most people likely need not worry. ⠀ Stole this template from @drnadolsky he’s got some great content

Lead well. You never know who is following in your footsteps. Be the person you want your kids to grow up to be ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatherandson #bestlittlebuddy #loveyouson #familygoals

It’s perfect moments like these that make me very excited to welcome to the world, Hunter; the sequel, aka the next edition to our clan, due to brighten our lives in November ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #family #pregnancyannouncement #travelfamily #travel #when3becomes4

🔥HOW TO GET ABS🔥 . Abs are cool right? . I think so . You know whats not cool? . People eating close to nothing and doing cardio like their life depends on it . People really do have it all backwards when it comes to chasing those abs and losing fat . Yes cardio is important and cutting down on food is important but not as aggressively as most people think . The key is gradual depletion through nutrition, weights and cardio . Don’t make things harder than they have to be! #abs #nutrition #firstpostinages #nutritioncoaching #smarternotharder #health

When will the madness end?! Carbs are fine. Fats are fine. Protein is fine. It’s being in a calorie surplus that makes you fat, NOT ANY INDIVIDUAL MACRONUTRIENT! ・・・ #nutritionmadness #nutrition #balancedeating #knowledgebombs #endthemadness

#repost @ruanderson01 ・・・ We know the impact sleep can have on the body and health. 💤 By educating ourselves on this important topic, we can see drastic improvements in those of us with sleep disorders or who who are sleep deprived. 😴⠀ ⠀

Just a little weekend reminder...if you’re training hard for a body composition goal, don’t let the weekend ruin your week day progress! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #happyweekend #balancedeating #nutrition #knowledgebombs

4kgs down in 4 weeks! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Slow and steady usually wins the race. Your won’t get abs overnight, so learn to appreciate the small changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember the longest journey starts with a single step. Your body is the same - transformations are made through being consistent. The more consistent you are, the faster the changes will be made ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a new client of mine. 4 weeks in and he’s already dropped 4kg. He’s done this through a consistent approach to his training and nutrition. He hasn’t been perfect and is still learning, but he’s been consistent in his approach and the results have already started to show! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #transformationtuesday #transformations #nutritioncoach #nutrition #healthyeating #healthiving #fitlife #fitlifestyle #instafit #instatransformation

Thanks for being an amazing mum @catshield to our little legend. You always put him before yourself and I couldn’t imagine someone loving him any more than you do ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “Thank you mummy for all the cuddles on the couch, the kisses when I’m happy, sad, sick or being annoying, for dancing with me in the lounge room, playing hide and seek with me from daddy, and for letting me grow up with nothing but love” Hunter ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We hope you have a great Mother’s Day/weekend. Who knows, we might even let you out of the kitchen for the night 😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #mothersdayuae #amazingmum #fitmum #mumsthatlift #thankyoumum #milf

#repost @cody.boomboom ・・・ 🏋️‍♂️PERFORMANCE NUTRITION🍣 Often over-complicated and misunderstood. ⠀⠀ Many people jump right to 2 things… ⠀⠀ Nutrient timing and supplements. ⠀⠀ “What’s my pre and post workout meal? And what supplement stack should I be on?” ⠀⠀ Do these things matter? Absolutely. ⠀⠀ But if you don’t lay down the foundation, you can’t build the home. Which is why in my opinion and experience, this is how we should be prioritizing things. ⠀⠀ → TOTAL DAILY INTAKE Your calories. Energy balance. The big rocks. Without a solid amount of calories coming in, you won’t perform at your best. But I think this one is obvious, because regardless of anything else – this is your fuel tank. ⠀⠀ → MACRONUTRIENTS I look at carbs somewhat like a scaled nutrient, because the more you train or the harder you train – the more carbohydrates you will need inside your diet. But macros are also THE tool we, as coaches, use to individualize a persons intake. Because of these ✌️ reasons, it falls second. ⠀⠀ → SODIUM & HYDRATION Ever been dehydrated or sodium depleted? If you have, then you know your training was trash 🚯. These two things are crucial for keeping your CNS ready, muscles hydrated, and your body recovering optimally. It’s overlooked! ⠀⠀ → FOOD COMPOSITION I’m a bit different here as not a lot of people would throw this in or think of food composition when thinking performance... but if you don’t digest well, you don’t absorb well. If you don’t absorb the nutrients you’re taking in, you won’t utilize those nutrients efficiently. Period. Choose foods that work with your gut, not against it. ⠀⠀ → NUTRIENT TIMING This is where I place timing, not because it isn’t important - the entire pyramid is crucial. But because your timing won’t change things drastically until these fundamentals are locked in place first. So now that your body is running like a machine, we talk pre/intro/post! ⠀⠀ 📲 Training | Nutrition | Lifestyle Coaching ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #infographic #mealtiming #nutrienttiming #nutrition #onlinecoaching #fitnessblog #results #macros #dietplan

#repost @citrus_spark_nutrition ・・・ New psychological trick to help beat food cravings... Thanks @doctorrobyeung - Posted @withrepost • @doctorrobyeung Here's how to boost your willpower and stop unhealthy snacking. . Losing weight often seems to require massive amounts of willpower. But here's a new psychological trick that may help. . A study led by Dipayan Biswas at the University of South Florida has found that the SCENT of food may allow us to reduce food cravings. . Often, a whiff of a food can make us crave it more. For example, Biswas and his colleagues found that people exposed to the smell of cookies for less than 30 seconds were more likely to want to eat a cookie than fruit. . However, when people were exposed to the same smell for over two minutes, they DIDN'T want the cookie as strongly. These people were much more likely to choose the fruit to eat instead (in this case, strawberries). . In another study, the team also tested the effect with pizza versus apples. Again, people who smelt a whiff of pizza for less than 30 seconds tended to want pizza. But those who were made to smell the pizza for more than two minutes wanted to eat apples instead! . The effect is called "cross-modal sensory compensation". Effectively, simply smelling a food may make us feel that we consumed it in some way - so we don't feel such strong cravings to eat it for real. . . . #psychology #positivepsychology #change #youcanchangeyourlife #lifecoaching #coaching #evidencebased #mind #brain #fitness #health #sportscience #weightloss #dieting #confidence #motivation #willpower #eating #dietplan