A Life With Fitness In It

22
A Life With fitness In It By Kyle Byron BA (Honors, Communications) BSc (Honors, Nutrition) "/1&Ɯ"! "/0,+) /&+"/

description

Strategies and answers for a healthy and fit life.

Transcript of A Life With Fitness In It

Page 1: A Life With Fitness In It

Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 1

A Life Withfitness In It

By Kyle ByronBA (Honors, Communications)

BSc (Honors, Nutrition)

�"/1&Ɯ"!��"/0,+�)��/�&+"/

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introduction

Good news! You’ve already done the hard part

by accessing this e-book.You have taken the

/2 &�)�Ɯ/01�01"-�,+�6,2/�%"�)1%��+!�Ɯ1+"00�',2/+"6ǽ��,2�-/,���)6�%�3"�Ɯ1+"00�$,�)0ȕ,/��/"�about to set some. This e-book is for you.

May I have 19 minutes of your time and ask you to keep reading?

�#�0,Ǿ��ȉ))�%")-�6,2�&+1"$/�1"�Ɯ1+"00�&+1,�1%"�/"01�,#�6,2/�)&#"ǽ��%�1ȉ0�1%"�/"�)�0" /"1�,#�),+$Ȓ1"/*�02 "00ǽ

My original title was �%"�&1+"00��&#"Ǿ��21�1%�1�-210�Ɯ1+"00�Ɯ/01ǽ���21�#,/�*,01�,#�20Ǿ�)&#"� ,*"0�Ɯ/01ǽ���#�4"�!,+ȉ1�&+1"$/�1"�&1��))Ǿ�4"�01/2$$)"�4&1%�,2/�!&"1&+$Ǿ�%"�)1%Ǿ��+!�Ɯ1+"00�$,�)0ǽ

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�%"�+2*�"/�,+"�*&01�("���0""�&+�1%"�Ɯ1+"00�industry?

Making ge11&+$�&+�0%�-"��+��))Ȓ ,+02*&+$�-/&,/&16ǽ��",-)"�"*�/� "� /�0%�!&"10�,/����,,1� �*-�*"+1�)&16ǽ��%"6��" ,*"�1%"&/�,4+�!/&))�0"/$"�+10ǽ��%&0�0,/1�,#��&+�/6�1%&+(&+$� �+�)"�!�1,�/�!& �)�0%,/1Ȓ1"/*��"%�3&,2/� %�+$"0Ǿ�)&("�+,1�%�3&+$���0, &�)�)&#"ǽ����*2 %��"11"/��--/,� %�&0�)"�/+&+$�%,4�1,�&+1"$/�1"���0, &�)�)&#"�4&1%�Ɯ1+"00�%��&10ǽ�The boot camp mentality may provide

1"*-,/�/6�/"02)10Ǿ��21�&1�,ƞ"+�)"�!0�1,�6,Ȓ6,�!&"1&+$Ǿ�#/201/�1&,+Ǿ��+!�"3"+12�)��-�1%6�1,4�/!0�Ɯ1+"00ǽ�

So I’ll say it again: The key is integration.

Most of us are no1��)6*-& �%,-"#2)0ǽ��"� �+ȉ1��"�,�0"00"!�4&1%�Ɯ1+"00�ǗǙȡǜǽ��"�%�3"�,1%"/�-/&,/&1&"0Ǿ�)&("�,2/�#�*&)&"0��+!� �/""/0ǽ�

May I speak from 1%"�%"�/1�1,�,ƛ"/���-"/0,+�)�"5�*-)"Ȅ���"5"/ &0"�14,�1,�0&5�%,2/0���4""(��+!�0-"+!�1%/""�1,�Ɯ3"�%,2/0���4""(�&+�1%"�(&1 %"+ǽ�/�+1"!Ǿ�1%�1ȉ0�*,/"�1%�+�1%"��3"/�$"��,/1%��*"/& �+ǽ���6�"�&1ȉ0�*,/"�1%�+�6,2�0-"+!�/&$%1�+,4��21�&1ȉ0�/"�)&01& ǽ��+!�&1�4,/(0�#,/�*"��" �20"��ȉ3"��" ,*"�"ƛ& &"+1��1�20&+$�*6�1&*"ǽ���,/"�&*-,/1�+1)6Ǿ���,3"/ �*"�0,*"�,#�*6�,4+�-"/0,+�)� %�))"+$"0ǽ�(More about those later)ǽ�

�"1�*"�0%,4�6,2�%,4�1,�02 ""!�&+�%"�)1%��+!�Ɯ1+"00ǽ�

�ȉ*���,21�1, give away for free, everything I’ve learned in my ten

6"�/0��0���+21/&1&,+��+!�Ɯ1+"00� ,� %��+!��0�0,*",+"�4%,�4�+10�*,/"�#/,*�%&0�)&#"ǽ

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so let’s cut to the chase:

If yo2� �+�'201� ,**&1�0&5�%,2/0���4""(�1,�6,2/�%"�)1%Ǿ�6,2ȉ/"�,+�1%"�/&$%1�1/� (�1,��"&+$�Ɯ1��+!�%"�)1%6�#,/"3"/ǽ��21�#,/���),1�,#�-",-)"Ǿ�0&5�%,2/0�&0����&$�01/2$$)"ǽ�

This e-book will answer a lot of questions, including:

ș� �%�1ȉ0�1%"��"01�*"+1�)��--/,� %�1,�1�("�4%"+�1/6&+$�1,���01�6�Ɯ1Ȅ�

ș� �%�1�&0�1%"���/"Ȓ*&+&*2*�/".2&/"!�1,��"�%"�)1%6��+!�Ɯ1Ȅ�ș� �,4� �+�4"�)"3"/�$"�1%"� ,++" 1&,+��"14""+�*,,!����������+!�Ɯ1+"00Ȅ

ș� �%�1�!,�4"�!,�&#�4"�%�1"�"5"/ &0"Ȅ�

�ƞ"/�/"�!&+$�*6��,,(, you will have more strategies on how to

%�3"���02 "00#2)�)&#"�1%�1�&+ )2!"0��"&+$�Ɯ1ǽ�

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Being HAppy And fit

The happier you are, the more likely you are to

�"�Ɯ1ǽ��+!�1%"�Ɯ11"/�6,2��/"Ǿ�1%"�*,/"�)&(")6�6,2�are to be happy. It’s called a positive feedback

),,-ȕ"� %��11/&�21"�"+ ,2/�$"0�1%"�,1%"/ǽ�

�"/"ȉ0��+�"5�*-)"�#/,*�*6�,4+�"5-"/&"+ "ǽ��#��ȉ*�%�3&+$�����!�!�6Ǿ����*�)"00�)&(")6�1,�!/�$�*6��211�1,�1%"�$6*�,/�$,�$/, "/6�0%,--&+$ǽ�"")&+$�Ȋ!,4+ȋ�&0����&$�*"1�-%,/& �)�4"&$%1�,+�*6�0%,2)!"/0ǽ��#���%�3"�1,�Ȋ �//6ȋ�1%�1�Ȋ4"&$%1ȋ��))�!�6Ǿ��+!���%�3"�1,2$%�1&*"�)&ƞ&+$�1%"�4"&$%10�&+�1%"�$6*Ǿ�,/�"3"+� �//6&+$�$/, "/6���$0ǽ��6�*"+1�)�01�1"�&*-� 10�*6�-%60& �)�,21-21ǽ��%"�,)!"/�4"�$"1Ǿ�%,4"3"/Ǿ�1%"��"11"/�4"��/"��1�-211&+$�1%&+$0�&+�-"/0-" 1&3"ǽ��"� �+�)"�/+�1,�01�6�-,0&1&3"ǽ��

�+"�,#�1%"�*�&+�1%&+$0�1%�1�4&))�01,-���Ɯ1+"00�-/,$/�*�&+�&10�1/� (0�&0���+"$�1&3"�,21),,(ǽ I’ve seen clients get amazing results

�+!�01&))��"�2+%�--6�4&1%�1%"*ǽ��,�1%"�/"02)10��/"�,+)6�1"*-,/�/6ǽ��21�4%6Ȅ��%"6�%�3"+ȉ1��""+���)"�1,� ")"�/�1"Ǿ�,/�Ɯ+!�1%"�',6Ǿ�&+�1%"&/�� %&"3"*"+10ǽ��%"�/"02)1�&0Ǿ�1%"6�!,+ȉ1�*�&+1�&+�1%"&/�Ɯ1+"00��+!�+21/&1&,+�&*-/,3"*"+10ǽ�

�%&0�&0�+,1���-%60& �)�-/,�)"*�,/���!&"1�-/,�)"*ǽ�it’s an attitude -/,�)"*ǽ��+!�&1ȉ0�+,1�"+1&/")6�,2/�#�2)1ǽ��2*�+0��/"�-/,+"�1,�#, 20&+$�,+�1%"�+"$�1&3"ǽ��1�1�("0�-/� 1& "�1,��"�-,0&1&3"ǽ�

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�,4� �+�4"�Ɯ5�1%&0Ȅ�

�1�/1�with something simple—like watching what you sayǽ�,/�"5�*-)"Ǿ�%,4�*�+6�1&*"0�!,�6,2�0�6�1,�6,2/0")#Ǿ�Ȋ1%�1�02 ("!ȋ�,/�Ȋ1%�1�4�0�012-&!ǽȋ��)"�0"�/"�)&7"�1%�1�6,2/�*&+!��+!�0,2)��/"�)&01"+&+$��+!�4&))��")&"3"�4%�1�6,2�1"))�&1ǽ��"$�1&3"�0")#Ȓ1�)(�&0���-�1%�1,�#"")&+$�+"$�1&3"���,21�6,2/0")#�4%& %�202�))6�)"�!0�1,��"&+$�-%60& �))6�2+%"�)1%6��+!�2+Ɯ1ǽ�

Instead,�0�6�),3&+$��+!�-,0&1&3"�1%&+$0�)&("Ǿ�Ȋ1%�1�4�0�/"�))6� %�))"+$&+$��21�!"0-&1"�1%�1Ǿ���Ɯ+&0%"!ǽ��+�1%"�#212/"����*�*,/"�)&(")6�1,�Ɯ+&0%�0,*"1%&+$� %�))"+$&+$ǽȋ�BOOM! You are now more

)&(")6�1,�02 ""!ǽ��/Ǿ�Ȋ��*�!"���*&01�("��21�"3"/6,+"�*�("0�*&01�("0ǽ���4&))�1/6�%�/!�1,�+,1�*�("�1%&0�*&01�("��$�&+Ǿ��6�/" ,$+&7&+$�4%�1�)"!�1,�&1ǽȋ�

�+,1%"/�4�6�1,��"�-,0&1&3"���,21�6,2/�/"02)10�&0�measuring

progress.���!,+ȉ1�+" "00�/&)6�*"�+�6,2/�4�&01)&+"ǽ��%"+���4,/(�one-on-one with my clients, I recommend they track progress and

")"�/�1"�02 "00"0�&+�4�60�1%�1��/"�*"�+&+$#2)�1,�1%"*ǽ��%"0"�might include:

ș� �,2/0��+!�.2�)&16�,#�0)""-ș� �,+Ɯ!"+ "�,21�,#�ǖǕș� ��&)&16�1,��--/,� %�01/�+$"/0ș� Body composition photos

ș� �),,!��,/(ș� �+"/$6�)"3")0�,21�,#�ǖǕș� �1/"+$1%

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ș� �),1%&+$�Ɯ1ș� Emotional health

ș� �+61%&+$�")0"�1%"6�#"")�&0�/")"3�+1��+!�*"�02/��)"ǽ��ƞ"/��))Ǿ���*�6��"�1%"�Ȋ"5-"/1ȋǾ��21�*6� )&"+10�(+,4��"01�4%�1�&0�&*-,/1�+1�1,�1%"*ǽ��

The key to measurement is frequency. But I hate the word

Ȋ*&)"01,+"ǽȋ��1ȉ0�1,,��&$��+!�0 �/6ǽ��%6�+,1�1�)(���,21�Ȋ&+ %�-"��)"0ȋ�&+01"�!Ȅ��,/"� ")"�/�1&,+�*"�+0�*,/"�),+$Ȓ1"/*�/"02)10ǽ�"1�,21�1%"/"��+!�-& (�0,*"1%&+$�*"�+&+$#2)��+!�01�/1�tracking it!

So that was some advice on how being happy is more likely to

*�("�6,2�Ɯ1�ț�+!�(""-�6,2�Ɯ1ǽȜ

�"51��ȉ!�)&("�1,�1�)(���,21�1%"�,1%"/�0&!"�,#�1%"� ,&+ǿ�%,4��"&+$�Ɯ1�makes us happyǽ��"1�*"�0(&-�1,�1%"�"+!�1,�(""-�6,2�"5 &1"!ǿ��%&)"�*�(&+$�Ɯ1+"00� %�+$"0Ǿ���),1�,#�*6� )&"+10�1�("�01, (�,#�1%"�/"01�,#�1%"&/�)&3"0ǽ��%"6�,ƞ"+�"+!�2-�*�(&+$�-,0&1&3"� �/""/�,/�/")�1&,+0%&-� %�+$"0��),+$�1%"�4�6ǽ�

�ƞ"/��))Ǿ�"5"/ &0"��+!�"�1&+$�/&$%1ǿș� ��("�20�#"")��"11"/� %"*& �))6Ȓ0-"�(&+$�ț!2"�1,�%,/*,+"0�

and neurotransmitters working properly)

ș� Increase our energy so we can get more done

ș� �+ /"�0"�,2/� ,+Ɯ!"+ "�0,�4"ȉ/"�*,/"�)&(")6�1,�1/6�+"4�1%&+$0ș� �+ /"�0"�#2+ 1&,+�)�01/"+$1%�ț1%&+(�,#� �//6&+$���%"�36�02&1 �0"�,/�/2++&+$�1,� �1 %����20Ȝ

ș� �+ /"�0"�&+!"-"+!"+ "�ț1%&+(�,#�0%,3"))&+$�6,2/�,4+�!/&3"4�6Ȝș� �")-�20�(""-�2-�4&1%�,2/�(&!0ǽ�

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�&1%��))�1%"0"�#� 1,/0�4,/(&+$�#,/�6,2Ǿ�6,2� �+�0""�1%�1��"&+$�Ɯ1�will help you get through school, having a new child, getting a

+"4�',�Ǿ�,/�"3"+�!"�)&+$�4&1%�),00ǽ�

��+�Ɯ1+"00�0,)3"��))�,2/�-/,�)"*0Ȅ��,Ǿ�!"Ɯ+&1")6�+,1ǽ�ț�)1%,2$%�&1�*&$%1�#"")�1%�1�4�6�#,/���#"4�*&+21"0ȁ�0&+ "�"5"/ &0"� �+��"�.2&1"���/20%Ȝǽ��21�)"1ȉ0�+,1�$"1� �//&"!��4�6ǽ��#�4"��11"*-1�1,�Ȋ,21�1/�&+ȋ�2+%�--&+"00Ǿ�4"�1"+!�1,�,3"/Ȓ"5"/ &0"ǽ��+'2/6�/&0(0� �+�&+ /"�0"��+!�&*-/,3"*"+10� �+��"�1"*-,/�/6ǽ��ȉ3"��""+�!,4+�this road many times with frustrating results, and I can easily spot

�� )&"+1�4%,�&0�,+�1%&0�-�1%ǽ�

�,*"�-/,�)"*0�/".2&/"���1"�*�,#�-",-)"�1,�%")-�1%"�-"/0,+�1%/,2$%ǽ�

��+�4"�$"1�Ɯ1�4%"+�4"��/"�!"-/"00"!Ȅ��%�1ȉ0���1,2$%�,+"Ȃ��"-/"00&,+�,ƞ"+�*�("0�&+&1&�1&,+�,#�1�0(0�!&ƛ& 2)1ǽ��,2�%�3"�1,�,3"/ ,*"�&+"/1&�ǽ��,+0&!"/�%&/&+$���Ɯ1+"00�,/�+21/&1&,+�-/,#"00&,+�)ȕ,/�'201�%�3&+$���Ɯ1+"00��2!!6ǽ��+61%&+$�1%�1�-/,*,1"0�� ,2+1��&)&16� �+��"�&**"+0")6��"+"Ɯ &�)ǽ��3"+�&#�4"�feel lousy, it’s a lot harder to miss a training session when you’ve

�)/"�!6�-�&!�#,/�&1Ǿ�,/�4%"+�6,2/��2!!6�&0�1%"/"�4�&1&+$�#,/�6,2ǽ�

�+ "��$�&+ǿ���--&+"00��+!�Ɯ1+"00��2&)!�,+�"� %�,1%"/ǽ���+1�1,��"�Ɯ1Ȅ��,2��/"�*,/"�)&(")6�1,��"�02 "00#2)�&#�6,2��/"�%�--6�4&1%�1%"�/"01�,#�6,2/�)&#"ȁ�,/��1�)"�01�%�3"���-)�+�1,�*�("�&1�%�--"+ǽ

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Big cHAnges i’ve seen

ș� �+"� )&"+1�.2&1�%&0� ,/-,/�1"�',���+!�01�/1"!���#�/*ǽ�ș� �+,1%"/� )&"+1�.2&1�%"/� �))� "+1/"�',���+!��" �*"���#2))Ȓ1&*"��/1&01ǽ

ș� ��"3"+�%�!��� )&"+1�4%,�4�0�2+��)"�1,� ,+ "&3"�2+1&)�0%"��!!/"00"!�%"/�+21/&1&,+�&002"0�4&1%�*"ǽ��%"�*�("0��� )�&*���+"3"/�4,2)!ǿ�1%�1�&1�4�0�,2/�4,/(�1%�1�*�!"�1%"�!&ƛ"/"+ "ǽ�

�%�1ȉ0�4%�1�%�--"+0�4%"+�6,2/��--/,� %�1,�Ɯ1+"00�&0���,21�&*-/,3&+$�6,2/�)&#"Ǿ�+,1���.2& (�!&"1�#,/�3� �1&,+���0ǽ��%"�*,/"���4,/(�,+�*6�)&#"Ǿ�1%"�*,/"�Ɯ1����" ,*"ǽ�

Read on for more about this.

�21/&1&,+��+!�1/�&+&+$� �+ȉ1�Ɯ5�"3"/61%&+$Ǿ��21�&1� �+�%")-���),1ǽ��,Ǿ�*�("�Ɯ1+"00�-�/1�,#�6,2/�)&#"Ǿ��21�!,+ȉ1�,�0"00���,21�&1ǽ�

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Liking/HAting exercise

��),1�,#�-",-)"���*""1��002*"���"+',6�"5"/ &0"�ț�+!���4,+!"/�&#�1%"6�1%"/"#,/"��002*"Ǿ�1%�1�&#�1%"6�!,+ȉ1�),3"�"5"/ &0"Ǿ�1%�1�1%"6��/"�!,,*"!�1,��"�2+Ɯ1Ȝǽ��%"�1/21%�&0���,+)6�0,*"1&*"0�"+',6�&1ǽ�/�+1"!���"+',6�-)�6&+$�0-,/10Ǿ� %,--&+$�4,,!Ǿ��+!�,1%"/�� 1&3&1&"0�4&1%��!!&1&,+�)��"+"Ɯ10Ǿ��21���!,+ȉ1�202�))6�%�3"�� "00�1,�1%"0"�1%&+$0ǽ�

So I’ll let you in on a secret: I’m a lot like you.�+�,/!"/�1,�"5"/ &0"Ǿ���%�3"�1,�!&0/2-1�*6�)&#"Ǿ�0")#Ȓ&+&1&�1"Ǿ�!/�$�*6��211�1,�1%"�$6*Ǿ�,/�%&1�1%"�-�3"*"+1�#,/���/2+ǽ��1ȉ0���%�00)"�1,�$"1�$,&+$��+!�1%"+�,+ "�4"ȉ/"�$,&+$Ǿ�&1ȉ0�ǘǕȒǛǕ�*&+21"0�,#�)� 1& �� &!�-�&+Ȃ��,�4,+!"/�*,01�-",-)"��3,&!�&1Ȃ��+,1%"/�1%&+$�1%�1�$"10�*"�!,4+�&0��))�1%"�&+'2/&"0���*�+�$"ǽ���!,+ȉ1�(+,4�&#�&1ȉ0�$"+"1& Ǿ�,/�*6�%&01,/6�,#� ,*��1&3"�%,��&"0ǽ�

�%6��*���1"))&+$�6,2��))�1%&0Ȅ�" �20"���4�+1�6,2�1,�(+,4����*�+,1��+6��"11"/Ǿ�*,/"�!"!& �1"!Ǿ�,/�1,2$%"/�1%�+�6,2ǽ���'201�$,1�,/$�+&7"!Ǿ��+!�(+,4�"5� 1)6�4%�1�1,�!,ǽ��%"/"�&0�%,-"�#,/�6,2Ǿ�"3"+�&#�6,2�%�1"�"5"/ &0"ǽ

��6���)"1�6,2�&+�,+��+,1%"/�0" /"1Ȅ��+6�Ɯ1+"00�-/,#"00&,+�)0�!,�+,1�"+',6�"5"/ &0"ǽ��,4"3"/Ǿ�4"�love how it feels and the results it provides, so we shape our social

)&3"0��+!�"+3&/,+*"+10�1,�&*-/,3"�,2/� %�+ "0�,#�02 "00ǽ�

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Here are some mind-tricks you can try:

1 ��%&+(���,21�1%"�-�&+��+!� ,+0".2"+ "0�,#�+,1�"5"/ &0&+$ǽ���*"�+�/"�))6�1%&+(���,21�&1ȁ��+!�#"")�1%"�-�&+ȁ�,/�&*�$&+"�1%"�worst-case scenarios:

ș� �,/"�',&+10ș� �,1�0""&+$�6,2/�(&!0�$/,4�,)!ș� �&$%"/��,!6�#�1�-"/ "+1�$"��+!�4%�1"3"/�+"$�1&3"�

connotations that has for you

ș� �,1��"&+$���)"�1,�)&ƞ�6,2/�)2$$�$"�,/�$"11&+$�&+'2/"!�!,&+$�0,ș� �,1��"&+$���)"�1,�(""-�2-�4&1%�6,2/�(&!0

�+!�0,�,+ǽ�

Mind tricks

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I’m a really po0&1&3"�$26Ǿ��21�%2*�+0��/"�"51/"*")6�-�&+Ȓ�3,&!�+1ǽ��#�6,2� �+��00, &�1"�-�&+�4&1%�+,1�"5"/ &0&+$Ǿ�6,2ȉ))��"�*,/"�)&(")6�1,�"5"/ &0"ǽ

�%"�,1%"/�0&!"�,#�1%"� ,&+�&0�1%�1�%2*�+0��/"�*,1&3�1"!��6�-)"�02/"Ǿ��)1%,2$%�-"/%�-0�+,1��0�*2 %��0�-�&+Ȓ�3,&!�+ "ǽ��1�!"-"+!0�,+�1%"�-"/0,+ǽ

2 ��"")�1%"�-,0&1&3"��0-" 10�,#�%"�)1%6�)&3&+$ǿș� �& 12/"�6,2/0")#��1�6,2/��"01ș� Mentally sharp

ș� Calm

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ș� �1/,+$ș� Independent

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 13

3 �, &�)�02--,/1�&0���02/"ȒƜ/"�4�6�1,�&+ /"�0"�6,2�02 "00ǽ��+�

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Above all: Build habits. Habit trumps motivation. Every time.

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 14

My Football Story��4�+1�1,�0%�/"���-"/0,+�)�01,/6�4&1%�6,2���,21�*,1&3�1&,+�&+�%�/!�1&*"0ǽ��+�$/�!"�"&$%1�6,2�4,2)!�%�3"��""+�*,/"�)&(")6� �1 %�*"�-)�6&+$�3&!",�$�*"0�1%�+�&+�,/$�+&7"!�0-,/10ǽ��21�*6�&+1"/"01�&+�0-,/10�4�0�$/,4&+$ǽ��6�#/&"+!0��+!���4,2)!�,ƞ"+�-)�6�0-,/10�1,$"1%"/ǽ���1,)!�"3"/6,+"�1%�1�4%"+���$,1�&+1,�$/�!"�+&+"���4,2)!�*�("�1%"�#,,1��))�1"�*ǽ�

I knew &1�4,2)!��"�!&ƛ& 2)1ǽ��21�+"3"/�&+�*6�*,01�$/2"0,*"�+&$%1*�/"0� ,2)!���%�3"�&*�$&+"!�1%"�-�&+�,#��"&+$��++&%&)�1"!�/"-"�1"!)6�&+�1� ()&+$�!/&))0��6�$260�Ɯƞ6�-,2+!0��&$$"/Ǿ��+!�Ɯ3"�6"�/0�,)!"/�1%�+�*"ǽ��,/�4�0����4�/"�,#�1%"�%�7&+$��+!��2))6&+$�1%�1�4"+1�,+ǽ��%"/"�4"/"���),1�,#�!�60�4%"+���4�+1"!�,21ǽ����)*,01�4&0%"!�#,/���*�',/�&+'2/6�0,��� ,2)!�.2&1ǽ�

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 15

��6�"�+,4�6,2ȉ/"�1%&+(&+$Ǿ�Ȋ4%�1�(&+!�,#�!"0-"/�1"�(&!�4,2)!�"+!2/"�1%&0�-�&+Ȅȋ���$2"00�&+�%&+!0&$%1Ǿ�1%"�-�&+�,#�+,1�*�(&+$�1%"�1"�*�ț01�6&+$�&+�*6� 2//"+1�0, &�)�01/�1�Ǿ�+,1��"&+$�Ȋ*�+�"+,2$%ȋ�and what that meant to me as a 13 year old) was a more painful

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Despite th�1�02ƛ"/&+$Ǿ���012 (�&1�,21��+!�*�!"�1%"�1"�*ǽEventually, ��$,1�-/"116�$,,!��1�&1ǽ���� 12�))6�*�!"�&1�1,���-1�&+��+!�4,+�14,�!"#"+0&3"������4�/!0ǽ�

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Lessons Learned? � "00�1%"�*"aning in 6,2/�Ɯ1+"00�-�1%��+!�4%�1�4&))�%�--"+�&#�6,2�!,+ȉ1�4�)(�1%&0�-�1%ǽ���4�+1"!�1,�Ȋ�"���*�+ȋ��+!�&!"+1&Ɯ"!�!""-)6�4&1%�1%�1ǽ��!"+1&#6�6,2/0")#��0���%"�)1%6�-"/0,+��+!�6,2ȉ/"�*,/"�)&(")6�1,�4�)(�1%�1�-�1%ǽ

If you are un02/"���,21�4%& %�*,1&3�1"0�6,2�*,/"ȕ-,0&1&3&16�,/�-�&+Ǿ�1%&+(���,21�&#�6,2�4,+�ʏǖǕǕ�&+���),11"/6�,/�),01�ʏǖǕǕ�1%/,2$%���%,)"�&+�6,2/�-, ("1ǽ��+"�,#�1%,0"�")& &10���01/,+$"/�"*,1&,+ǽ

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 16

Are fitness pros Born fit?

,/$&3"�*"�#,/�*,/"��21,�&,$/�-%6��21�1%"�1/21%�&0���4�0+ȉ1��,/+�Ɯ1ǽ���%,-"�1%"�#,)),4&+$�4&))�%")-�6,2�2+!"/01�+!�1%�1� %�+$"� �+�%�--"+ǽ�

My genetics are not great:

ș� ���" ,*"�Ȋ0(&++6Ȓ#�1ȋ�&+���,21���4""(�&#���01,-�1/�&+&+$�ș� ��%�3"���#�*&)6�%&01,/6�,#�,�"0&16��ș� ��%�3"���#�*&)6�%&01,/6�,#�!&ƛ& 2)1&"0�&+&1&�1&+$�1�0(0��+!�

completing long-term projects!

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I also encounte/"!�*�',/��2))6&+$�4%"+���$,1�&+1,�%&$%�0 %,,)�ț��!&!�+,1�-)�6�0-,/10�-/&,/�1,�1%�1Ȝǽ����)0,�02ƛ"/"!�0,*"�-/"116�serious spinal injuries along the way—when I was just trying to

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 17

,/� )&"+1� ,+Ɯ!"+1&�)&16�/"�0,+0Ǿ��� �+ȉ1�$,�&+1,�0-" &Ɯ Ǿ�&!"+1&Ɯ��)"�!"1�&)0��21��� �+�*�("�1%&0�$"+"/�)�01�1"*"+1ǿ��+6�,#�*6� )&"+10�%�3"�"5-"/&"+ "!���*�',/�)&#"�1/�+0&1&,+Ǿ�and their current state is not acceptable to them. �%"6��/"�highly motivated to get out of their current state and they can tell

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I saw sports and a healthy lifestyle as a way out of my social

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I’m not perfect and you don’t have to be either. But at the end

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��'201�4�+1�6,2 to be happy, and have a life with a bit of

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 18

�%�1ȉ0�1%"���/"�*&+&*2*�4"� �+�!,�1,��"�Ɯ1��+!�%"�)1%6Ȅ��%"��+04"/�!"-"+!0�,+�%,4�,)!�6,2��/"��+!�6,2/�$"+"1& 0ǽ��21�%"/"��/"�0,*"�$/"�1�01�/1&+$�-,&+10ǽ

Nutrition �,2�0%,2)!�"�1�%"�)1%6�*"�)0��+!�0+� (0���,21�ǝǕʢ�1,�ǞǕʢ�,#�1%"�1&*"ǽ��%"�,1%"/�ǖǕʢ�1,�ǗǕʢ�,#�6,2/�#""!&+$0� �+�%�3"�0,*"�"51/�� �),/&"0�,/��"�*&00&+$���%"�)1%6� ,*-,+"+1ǽ��,2�*&$%1� �))�1%"0"�Ȋ1/"�1�*"�)0ǽȋ

What does eatin$�%"�)1%6�*"�+Ȅ Just make sure you consume

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 19

�5"/ &0"��,2�*201�)&ƞ�4"&$%10�ț,/�!,�0,*"�(&+!�,#�/"0&01�+ "�1/�&+&+$�4%& %� ,2)!��"�&+1"+0"�6,$�Ȝ���,21�1%/""�%,2/0���4""(ǽ���!,+ȉ1�*"�+�1%"�)&11)"�4"&$%10ǽ���*"�+�0,*"1%&+$�0,�%"�36�1%�1��ƞ"/���,21�ǝȒǖǗ�/"-0�6,2� �++,1�*,3"�&1��+6*,/"ǽ�

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 20

I always r" ,**"+!�6,2�$"1���(+,4)"!$"��)"�-"/0,+�)�1/�&+"/�1,�1"� %�6,2�0�#"�#,/*ǽ�

On the days you do+ȉ1�)&ƞǾ�6,2�4�+1�1,�$"1���,21�ǘǕ�*&+21"0�,#�*,!"/�1"�1,�&+1"+0"� �/!&,ǽ��%&0� �+��"�04&**&+$�,/�2-%&))�4�)(&+$ǽ��/�&#�6,2� �+�!,�&1�0�#")6Ǿ�&+1"+0"�012ƛ�)&("��2/-&"0��+!�0-/&+1&+$ǽ���1�!,"0+ȉ1�%�3"�1,��"�ǘǕ�*&+21"0�&+���/,4Ǿ�4%& %�&0���+& "�4�6�1,�Ɯ1�&1�&+ǽ�

If you� �+�$"1�14,�%,2/0�,#�&+1"+0"� �/!&,�!,+"��"#,/"�1%"�"+!�,#�1%"�4""(Ǿ�#"")�#/""�1,�1�("�14,�!�60�,ƛ�#/,*�"5"/ &0"ǽ�

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I would recommend trying to improve your diet and training a

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 21

concLusion�"1�*"��"�#/�+(ǽ��%�+$"�&0�!&ƛ& 2)1��+!�01/"00#2)��" �20"�4%�1�we eat and how we exercise is tied to our value system and

"*,1&,+0ǽ��21�%"/"ȉ0�1%"�$,,!�+"40ǿ�4"� �+��)0,��"+"Ɯ1�#/,*Ǿ�and leverage these emotions!

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But do not all,4�Ɯ1+"00�1,� ,+02*"�6,2/�)&#"ǽ��#�&1�!,"0Ǿ�6,2ȉ/"��1�/&0(�,#��2/+&+$�,21��+!�+,1��2&)!&+$�1%"�%"�)1%6�%��&10�1%�1�)"�!�1,�),+$Ȓ1"*�02 "00ǽ�

Once you know what you’re doing, there is a lot of room for treats

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�,�*�11"/�who you are, I promise that you can have a life with

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Kyle Byron nutrition Want to learn more? Call Kyle Byron at 416-459-9956 22

A personAL invitAtion�#�6,2�#,2+!�1%&0�1,��"���*"�+&+$#2)�/"�!Ǿ��+!�6,2�4�+1�1,� %�1Ǿ� �))�*"��1�416-459-9956ǽ��%�1ȉ0�*6� "))�-%,+"ǽ��#��� �+ȉ1�1�("�6,2/� �))Ǿ�)"�3"���*"00�$"��+!��ȉ))� �))�6,2��� (�ț*6�$,�)�&0�&+�)"00�1%�+�ǗǙ�%,2/0Ȝǽ��#�6,2�1%&+(�&1ȉ0�1,,�"�/)6�,/�1,,�)�1"�1,� �))Ǿ�!,+ȉ1�4,//6Ȃ���12/+�*6�-%,+"�,ƛ�4%"+���+""!�-/&3� 6ǽ��,2�4&))�+"3"/�!&012/��*"ǽ��,2� �+��)0,�1"51�*"��1�1%"���,3"�+2*�"/Ǿ�,/�0%,,1�*"��+�"*�&)�1,�[email protected]ǽ��� %" (�&1���#"4�1&*"0���!�6ǽ�

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