KayelloFit

Fear of stepping onto a scale? Obsessing over the numbers on the scale can hinder your progress and fitness journey. Here are some things you should consider: Relying solely on the ever-shifting scale leads to negative self-talk and self-sabotaging behaviour... Your self-worth is not determined by the numbers of your scales. It is only one way to measure progress, not value The body weight scale isn’t the best tool for determining your body composition Your scales can be used to review how your body is responding and progressing to your current caloric intake and weekly energy expenditure My latest video covers what your bathroom scales aren’t measuring for you as you progress on your fitness journey But if you’d like further information... ...Your shift in weight is mainly that of fluid retention, some of which can be avoided by monitoring our salt intake and ensuring proper sleep. Some factors however are only a natural part of our body systems Keep in mind, your body is in a constant state of actively achieving homeostasis. Weight oscillations across 24 hrs should not be indicative of fat gain, but more so of the retention and expulsion of your body's water Scales work best as a tool to measure relative change, but don’t let it WEIGH heavy on your conscious. If a scale provides insights regarding progression & your body’s response to certain variables, then why obsess about it at all? World Gym Québec The Best Fitness Community #progressnotperfection #weightlosstruths #bodycomposition #kayellofit

Diet CULTure. Are you caught up in the latest fad? In the ever-evolving landscape of our DIET CULTURE, we still find ourselves tempted to look for an EASY solution or follow a miracle FAD DIET. If you find yourself caught up in the endless search for the best diet, read on. Firstly, what is DIET CULTURE? ... A system of beliefs that glorify weight loss and physical appearance Worshipping unrealistic body goals Associating weight loss with a higher moral value and status Obsessive behaviour over food choices, labeling foods as good or bad In extreme cases, imposing belief systems on diet to others, skewing facts to further validate beliefs and ostracising themselves from those who don’t agree with them. Check yourself! Is your diet a fad diet? Is it presented as a trendy weight loss solution that promises dramatic results? Is this diet being hyped up by a famous personality or someone with authority? While fad diets might work, they are usually unsustainable and don’t result in long-term weight loss. Think for yourself, and don’t get caught up in promises set by miracle diets. When it comes to weight loss, there isn’t enough data or evidence to suggest one type of diet is better than another. The BEST DIET is obviously one that you can follow long-term and that will help you progress. So, follow a specific diet for the right reasons... It is balanced and sustainable You feel good doing it and/or it aligns with your morals and ethics You have a supportive community that helps you adhere to it and keeps you accountable HAPPY EATING EVERYONE! #dietculture #factcheck #dietmyths #kayellofit World Gym Québec The Best Fitness Community

This year has been a rollercoaster The stress and anxiety that many of us had to face in light of the #COVID19 has been mentally and physically exhausting. Stress can have a large impact on many parts of our life, even on our approach to fitness. As part of #StressAwarenessMonth, I want to share with you some guidance on how to cope with stress, so you can live a more balanced and healthy life ... Stress reduces the time we can spend practicing healthy habits, which in turn leads to more stress. Learning to manage your energy and channeling thoughts towards things within your control can help you to combat the effects of stress and leaves more time for the things that make you happy Here some of the simple changes you can start today: Exercise frequently, and let your body’s endorphins spread happiness. Although coffee and alcohol are easy pick-me-ups, they are stimulants and increase stress. So reducing these can have significant benefits. Consider your food intake. A healthy body is a healthy mind. Dim the lights! Turn off the TV and give yourself time to relax before going to bed the most effective stress buster on our list! Spend time with people that lift your spirits, laughter is indeed the best medicine What is your best stress-busting activity? Share your ideas in the comments below #kayellofit #healthylifestylecoach #realtalk #StressAwarenessMonth2021 World Gym Québec The Best Fitness Community

CHANGE YOUR MINDSET Limiting beliefs can block your ability to progress. We all have these moments - when all you can think is ‘I can’t do this' and you’re unable to complete the workout Limiting beliefs can block your ability to progress. We all have these moments - when all you can think is ‘I can’t do this But it’s time to ask yourself, Is this only impossible because I think it is? ... Sometimes our minds can create excuses for us to not challenge ourselves, but you can combat limiting beliefs with positive thoughts. For me, it's about recognizing negative, unhelpful thoughts and reminding myself of the positive truths. (I have a few examples in my image today ) When it comes to progress, consistency is one of my mantras and the best cure for mind block. Fitness isn’t all about pushing through pain or working beyond your capacity. It’s about figuring out how to continue to move forward safely and sustainably, despite the circumstances. Just. Stay. Consistent. Instead of focusing on what you can't do, get creative about what you can. #kayellofit #personaltrainer #gyminspo The Best Fitness Community World Gym Québec

The benefits of a good night's sleep are often overlooked in a fitness plan, and sometimes even sacrificed to allow time for menial tasks, (i.e binge-watching your favourite NETFLIX SHOW) Yet improving sleep can drastically enhance performance in many aspects of your life from fitness to work to intelligence. This is a topic that is very important to me, so I had a bit of a #nerdmoment when writing this post. Read on to find out more about the #sleepscience behind your fi...tness regime Clients ask me how to best approach their fitness journey, what SECRET method they have yet to try. Here are my foundational pillars to a successful fitness journey: Consistency Effective programming Optimal nutrition QUALITY SLEEP These four foundational pillars have been successful in my fitness journey but they are not an overnight solution. They take work and commitment to stick to a routine! However, getting a good night's rest is a good place to start What are the rejuvenating properties of a good night’s rest? Quality sleep, including deep sleep, pushes the ‘RESET’ button on your brain for successful performance the next day Restores & enhances your memory and learning ability, to help you remember and retain new things you learn from academic to athletic tasks Reinvigorates your immune system to help fight off illness, onset cancer and diseases The early stages of sleep, where you experience deep sleep, are the most rejuvenating, and the most opportune window of time to take full advantage is to time your deep sleep to fall between the hours of 11 pm - 3 am What are the repercussions of bad sleeping habits? Sleep deprivation shuts down your brain’s ability to commit experiences to memory Disruption of sleep with age exacerbates the onset of brain disorders, such as Alzheimer's Disease Lack of sleep distorts your gene activity profile, reducing your body’s immune function and increasing physiological variables that promote inflammation, cardiovascular disease and tumours Lack of sleep can age males and females, affecting sex drive and fertility Tips for better sleep Regularity is king. Keep a regular sleep schedule every day of the week (even on weekends!) This will ground your cycle and improve the quantity and quality of your sleep. Keep it cool. Your body’s core temperature needs to drop to initiate a good night’s rest. Aim for 18C (65F) for optimal room temperature. Take advantage of this Fountain of Youth, providing you with nature’s best effort to immortality. Sleep is a non-negotiable necessity. The shorter your sleep, the shorter your life. So put away that remote and put your ZzZzZz’s first! #kayellofit #healthyliving #scienceofsleep #sleepfitness #livebetter #fitnessfacts World Gym Québec The Best Fitness Community

Mind your mind. Your actions are a pure reflection of your thoughts... Self-control is strength Right thought is mastery Calmness is power - James Allen... Ever noticed how a single positive or negative thought can set the tone for your day? What occupies our mind at every moment will define where we place our focus on and efforts towards. Be vigilant of the state of your mind, be the master of your thoughts. There is where all your strength lies. #kayellofit #personaltrainer #healthyliving #fitnessmotivation World Gym Québec The Best Fitness Community