Kenton Martin Fitness

Carbs often get blamed for weight gain or for preventing weight loss. The truth is, carbs happen to be your body’s most efficient and preferred source of energy. While cutting back on carbs could be beneficial in some situations, eating a balance diet that includes minimally processed carbs such as the ones pictured above has many benefits. ... Minimally processed is the key here. Less processed = more nutrients = more satisfied More processed = less nutrients = less satisfied Try adding 1 or 2 of these minimally processed carb rich foods into your diet and let me know what you think! #carbs #carbsaregood #complexcarbs #balanceddiet #wholefooddiet #nutritionmatters #nutritionhabits #nutritiontip #nutritionandfitness #nutritioncoaching #nutrition

Let me make Christmas shopping easy for you this year! Click the link below for the full list of gift ideas along with direct links to buy. https://www.kmfitness.ca/post/health-and-fitness-gift-ideas #healthandfitness #giftideas #christmasgiftideas #holidaygiftideas #christmas #holidays #fitnessgifts #amazongifts

I’m proud to have completed my Precision Nutrition Level 1 certification a few weeks ago. I have learned a LOT over the past 4 months and I’m excited that this is only the beginning. Thank you Precision Nutrition ! My nutrition coaching method is NOT your typical here is your precise meal plan and calorie goal you need to follow. It’s based on slowly building sustainable healthy eating habits that fit your personal preferences, goals, and lifestyle. Send a DM or email [email protected] if you are interested in hearing more about nutrition coaching and I would love to chat. #precisionnutritioncoach #nutritioncoaching #nutritioncoach #nutritionmatters #nutritionhabits #healthyeating #healthyeatinghabits #healthyeatingmadeeasy #healthyeatinglifestyle

Everyone knows that meat in general is a great protein source. However, if you are trying to eat less meat, no meat, or just trying to eat a little more protein, here are a few meatless options to add to your diet. To read more about the benefits of eating less meat along with some meatless recipes, read the @homestyle.fitness blog: https://www.homestylefitness.ca/post/eat-more-meatless-meals

In many ways it’s understandable why so many people continue falling for fitness fads, the latest magic diets, or whatever is being touted as the miracle quick-fix for your health, fitness, and nutrition. After all, who wouldn’t want to get real results in the fastest way possible! If Google maps offers you a shortcut, you take it. The unpopular truth is that shortcuts or quick fixes for your health, fitness, and nutrition are all but guaranteed to fail. Sure, you ...may temporary gain some impressive results, but then what? What’s next? What’s the long-term plan for your health and fitness? You certainly can’t keep drinking only celery juice for the rest of your life As boring or drab as this may sound, consistency is the key. Have a progressive fitness plan (gradual, structured changes/advancements) and stick to it CONSISTENTLY. Develop healthy eating habits that can be sustained long-term and stick to it CONSISTENTLY. And consistency doesn’t mean 100% perfection. Don’t get sucked into the all-or-nothing mentality. Be flexible, cut yourself some slack, and aim for 80-90% consistency This method I'm talking about isn’t sexy. It’s not always exciting. But it brings real results. Results that last longer than a week, month, or year. We are talking life-changing results that you can keep for the rest of your life Sound too good to be true? I’d be happy to chat about how this could look for you.

I get it. Working out can be challenging. Here are a few tips for making working out just a little easier. Plan ahead. Schedule an event in your calendar app that will notify you at least 1 time beforehand. This will block off a time in your schedule and give you a better chance of actually doing that workout. Packing your gym bag the night before or laying out your workout clothes can also be a helpful reminder. Have an accountability partner. Find a friend, family membe...r, partner, or coach (insert shameless sales pitch here) that will give you a friendly kick in the pants to get that workout in. Turn up the music! Pump your favourite jams and get excited to work out. Set a specific and achievable goal and write it down. Find something that has meaning or a motivating factor to you. Performance based goals are a great way to have more fun and direction for your workouts (ex. perform 10 pullups, run 5k, lift x pounds). Multi-task. Watch TV, listen to a podcast or book, etc. This is especially helpful if you don’t particularly enjoy working out. Doing something you enjoy and/or would be doing anyway can help save you time and make your workout more enjoyable. Have trouble finding the motivation to work out? Don’t know where to start or what to do? Send a DM or email [email protected] and I’d love to help.

Everyday athlete, weekend warrior, recreational athlete; whatever you call yourself, you love sports. Here are some simple ways to improve your performance. Strength train. No matter the sport, every athlete needs a certain base-level of strength and fitness. Once this is reached, more sport specific training can start being introduced (explosive power, SAQ, sport specific movements, etc.) Fuel yourself. Eating and knowing what to eat is super important for maximum p...erformance. Eat a meal mainly of high-quality carbohydrates 2-4 hours before training or game time and optionally have a small carb-rich snack 1 hour before. A balanced meal or at least 1 serving of protein and carbs within 1-2 hours after training or playing sports will help aid in recovery. My go-to recovery food is often oats with milk, peanut butter, and fruit and/or a protein shake. Hydrate. Constantly. By the time you actually feel thirsty, you are already starting to dehydrate which is going to negatively affect performance. Drink lots of water up to 1 hour before training or game time, then continue taking small sips of water often instead of chugging the whole bottle when you get really thirsty. Try to drink approximately 0.5-1 liter of water per hour of physical activity and another 0.5-1 liter after. Stretch & recover. Stretching is often overlooked, especially by males. I would encourage you to ditch the ego and reap the benefits of stretching. Obviously this will help with flexibility, but also injury prevention, reduced muscle soreness, and even sports performance as your body will have better range of motion to perform the necessary actions in the most efficient way. Stretching, sleep, and eating well are keys for the best and quickest recovery. Have questions? Send a DM or email [email protected] and I'd love to chat!

I know. This sucks. I wish it weren't true. Before you @ me, hear me out... As a true Canadian, I love my maple syrup. It’s still my go-to sweetener because I love the flavour and it’s easy to mix into a lot of foods. However, the numbers simply can’t lie. Let’s do a quick comparison. ... 1 Tbsp of white sugar = 12.5 grams of sugar 1 Tbsp maple syrup = 12-14 grams of sugar 1 Tbsp honey = 17 grams of sugar OK, but maple syrup and honey are packed with antioxidants, vitamins, and minerals right? While yes, they do contain antioxidants, vitamins, and minerals that white sugar doesn't, you would need to eat a LOT of maple syrup or honey to gain any benefits from those extra nutrients. My recommendation? Use all sweeteners minimally. Most North Americans don’t need more sugar in their diet. If you like the flavour of maple syrup and honey, absolutely use them in moderation, but don’t think that this is a healthier choice than white sugar. At the end of the day, sugar is sugar. (I’m sorry!) See more nutrition myths here: https://www.kmfitness.ca/post/top-21-nutrition-myths Have questions or want to chat? Send a DM or email [email protected]

Online fitness and nutrition coaching is still a relatively new market that you may not know much about. These are just a few benefits of online training vs in-person. Want to learn more about how online training really looks? Take a look at my website or send a DM and I'd be happy to answer any questions!... https://www.kmfitness.ca/online-training By the way, I’m kicking off a new 90 challenge starting January 4th. This is especially for everyday athletes and sports fans who want to get stronger, healthier, lose weight, and perform better in 90 days. It’s a remote program, so you can join from anywhere in the world. And because it’s almost the New Year, I’m excited to offer all packages at 25% discount! Comment or DM if you are interested and I’ll message you with more details. #healthandfitness #onlinefitnesstraining #nutritioncoaching #everydayathlete #everydayathletes #weekendwarrior #newyearsresolution #fitnesschallenge #fitnessprogram #workoutathome #fitnessapp #accountabilitypartner #makeyourownschedule

Eating fat makes you fat...no wait! Fat actually makes you lose weight. Only eat fat.... Never eat fat? Is eating fat trending right now? I forget Wait a second...I couldn't care less because fat is always included in a balanced diet Here are a few of the best minimally processed fats to include in your diet. #eatfat #balanceddiet #nutritiontip #nutritiontips #healthyeating #nutritionandfitness #healthyeatingtips #healthisalifestyle #healthyfoodchoice #macros #whatshouldieat #wholefooddiet #eatwholefoods #eatwhatiwant

One way of eating better food is to think of food on a continuum of less processed to more processed. Where did this food come from and how recognizable is it from it's original form? How much processing has it went through?... How could I make this food or meal just a little better? You don't need to jump completely to the other end of the continuum. To start, just find one or two small ways you could improve your diet. Let me know what you think or if you need any ideas to map out your continuum! #foodchoice #foodchoices #eathealthy #eathealthyfood #eathealthier #nutritionmatters #nutritionhabits #nutritiontip #nutritionandfitness #nutritioncoaching #processedfood #processedfoods #eatbetter #eatbetterfeelbetter #eatrealfoods #eatreal

Christmas came early! Black Friday sales = getting to try 6 new kinds of protein A few of the many benefits and functions of protein:... Keeps you full for longer (satiety) Helps repair the body after stress (workouts) or injury Essential to build hair, nails, skin, and many other organs Helps power your immune system Boosts metabolism - much higher TEF (thermic effect of food) than carbs or fat #protein #proteinpowder #nutritionandfitness #blackfridaysales #canadianprotein #workoutrecovery #christmascameearly #healthandfitness #nutritionmatters #nutrition

Tricia challenged me to create our meal plan for this week so I did! It's simple. It's not pretty (well the template is, but not my handwriting). But it works really well. A big part of eating healthier is making it easier to make the right choices. Meal planning helps a lot with this! ... Check out the @homestyle.fitness blog for more tips on meal planning along with a downloadable template. https://www.homestylefitness.ca/post/how-to-meal-plan #mealplanning #mealplan #healthandfitness #mealplanner #healthyeating #howtomealplan #healthymealplan #healthylifestyle #healthylifestyles #grocerylist #mealprep #healthythroughtheholidays #nutritionandfitness