Scott Mason Nutrition

01/11/2021

Monday Mindset

When it comes to creating new habits and feeling successful, its often not the lack of motivation but rather, the lack of clarity.

Setting intentions and creating a plan turns those generalised decisions into a plan of action.

1st November today – what is you want to achieve this week, this month?

Try doing this today…

Write down what it is you want to achieve:

I will_____ (behaviour) at _____ (time) in _____(location).

E.g.
I will prepare my meals on Sunday at 5:30pm
I will go for a walk at 6:00pm on Tuesday round the village.

When you start to write things down like this, not only do you make yourself more accountable but you also start to provide more clarity to your actions.
Try this and let me know what you’ve done today.
-
-
-
-
-

20/10/2021

What do you think?

Higher Carbs or Higher Fat for fat loss?

This post has come about with the increase in popularity of the Keto diet. For those that don't know what Keto is, it is basically a 'diet' that restricts your carbohydrate intake.

Will this lead to fat loss?
Yes

Is it sustainable?
In my opinion no.

The reality is both of the diets listed above will lead to fat loss if calorie intake is monitored and controlled within your allowance.

Its what works best for you and most importantly something that you can maintain! Failing to understand the importance of carbohydrates and fats can often lead people creating a bad relationship with these types of foods.

Out of the 3 listed above Carbohydrates, Proteins and Fats, its actually Protein I get my cleints to focus on the most. There are several reasons for this (please see previous post on protein).

If this is something you want to know more about in helping you achieve your fat loss goals, then please give me a shout.

-
-
-
-
-

18/10/2021

Please note: You do not need a coach to take your health seriously. In fact a good coach should be guiding you through your actions.

I also know that many can't afford coaching and a service like this is a privilege.

However if you find yourself asking these questions on a regular basis:

"It would be great to have a coach to educate me on my health and nutrition, rather than guessing all the time".

Or

"It would be great to have a coach to be accountable to and help me through my personal health journey".

Then please think about how you spend your money. I bet on a monthly basis there will certain things that you don't need to buy and could invest that money in your health.

Please don't think coaching is out of your reach. Your investment is in line with the quality of my service.

To learn more about this service please drop me a message.

-
-
-
-
-

10/10/2021

Ever thought that stress could be inhibiting your level of progress?

Are you someone that sees stress as a challenge and stands up tall or someone that shies away from it and allows it to become a constant problem for you?

How we perceive the stressors in life can determine how it affects us overall.

When you get those physical symptoms of stress, tell yourself that your body is accepting this challenge.

Speak to people about this challenge, don’t try and do it alone.

Rather than letting it control you – you control the stress.

Even if nothing comes from it – take the opportunity that your body is learning and developing and ready to take on the next challenge, whenever that might be.

Have a great week people!

10/10/2021

Amendment is greater than restriction.

A common theme I often hear when speaking to my clients at the start is that they don't want to give up the foods they enjoy! This can also be a main factor as to why they've never really committed to a so-called diet before.

If this is something you can relate to then let me tell you now - you don't need to do this!

Rather than overthinking things, maybe change your approach and mindset to what your fitness and health journey should look like:

Hopefully by following my content you should know it’s not about:
Eating chicken, rice and broccoli every day
Working tirelessly hard 6 days of the week
Drinking protein shakes throughout the day
Not enjoying yourself at weekend.

Don't get me wrong a degree of sacrifice is required - but think AMENDMENT over RESTRICTION.

The biggest thing I teach my clients is longevity, and by applying my framework it allows them to maintain this new lifestyle!

So, don't feel guilty if you want that extra Yorkshire Pudding on a Sunday or a glass of wine at the weekend - Enjoy it!

06/10/2021

It can be too easy for me to say that your weekend eating habits are earisng your calorie deficit achieved in the weekend.

However have you ever considered that your low calorie intake days in the week may be the cause of your over eating at the weekend?

Is the answer to just try harder at the weekend?

No

The solution is to stop restricting and being too low with your calories in the week.
Try a more balanced approach and watch the over indulgent come to and end.

13/09/2021

Monday Mindset

James Clear (2021)

08/09/2021

What I love about this is we all have the same amount of time each day.
Its how we use this time that makes us different.

We all need to sleep, eat and work but what is it that you do with your remaining hours.
As I’ve said before days will often turn into weeks. These weeks will turn into months and before you know it you’re a year older and in the same position as you were last year!

If you’re not working towards something and leaving it just for chance then you will realise that you’ll be in the same if not worse physical state.
So what are you go to do about this?
Start by making a plan.

I often use a sand timer to symbolise time and make myself more proactive.
What is it you want to achieve?
When do you want to achieve it?

Once you start asking yourself these questions, you become accountable to yourself!
If this is something I can assist with, please message or leave a comment below.

-
-
-
-
-

06/09/2021

Goal Setting

As the summer comes to a close, there is no better time to re-focus and set out what you want to achieve in the next coming months.

Believe it or not, in 4 months time, we will be in 2022! Where has the year gone?
From my own experiences, not setting goals will often leave myself feeling lost and unmotivated.

You may be able to relate to this where the days just run into each other and before you know it, you’re back on Monday with no progress made from the previous week.
Hence why I go on about this all the time and instill this ‘habit’ with my clients that I work with.

We set out what we want to achieve long term but more importantly our short term weekly goals that will enable us to achieve this.

If this is something you feel I can assist with, please drop me a message or comment below.

-
-
-
-
-

23/08/2021

Monday Mindset Tip
-
-
-
-
-

20/08/2021

And the correct answer is.....

TRUE

As I explained in my previous post on metabolism, it acts as our energy regulator.

Therefore when we restrict our energy intake (through 'dieting') our metabolism must adapt to this....
..it goes into 'survival' mode and effectively slows down. The overall result of this, is your weight loss starts to plateau.

A lack of knowledge and understanding of nutrition periodisation can lead you to constantly reducing your calorie intake - which will eventually lead to fatigue, tiredness and failure in achieving your goals.

If you would like to know more about metabolism and how to maximise it for fat loss then please comment YES and I will add you to my free Metabolism Masterclass group.

18/08/2021

Quick and Easy Nandos Chicken.

This is often my go to lunch.

Why?

It doesn't take long, packed with good nutrients and tastes lovely!

Your meals don't need to be complicated!
Keep it simple

Let me know your go to meals

16/08/2021

Monday Mindset

If you want a change in your results, then you must change your strategy.

Working harder on your current strategy is not the answer.

11/08/2021

I often hear these questions being asked regarding metabolism.

However my question is, do you know what metabolism is?

So, metabolism is basically our energy regulator, monitoring the energy available to us (food we intake), the energy we expend (not just through exercise) and the energy we have stored.

Your metabolism is never broken but it constantly changes.
A term used to describe these changes (adaptations) is adaptive thermogenesis. It is not the same for everyone as it will be dependent on the depth, length and frequency of your past diets.

Optimising my client’s metabolism is essential before starting any diet. To learn more about this, please drop me a comment or message with ‘YES’.

09/08/2021

Monday Mindset

06/08/2021

22/06/2021

And the correct answer to this question is...

C - 75% of weight loss from fat stores; 25% from muscle mass

I'm sure you're thinking it would be great to lose all of our body weight from fat stores, but that is not always possible.

This is why I like to use this 75%/25% rule as a guide for improving one’s physique.

If you lose more than 75% of your body weight from fat stores, you’re doing very well!

But, if you’re losing less than 75% of your weight from fat (which means that more than 25% is coming from muscle mass stores), something is going very wrong for you

The things you can do to ‘nudge’ your weight loss in the right direction is to not crash diet, eat high protein when dieting, & make sure you exercise (resistance exercise is preferable)

We do have to consider that this value is coming from the obese literature (who were also sedentary).