Lutfi - One Fitness Solutions

Nutrition Fundamentals - V

Moving beyond 'making generally better options', we can focus on more specific nutrient-based tasks.

For example:
1. Focusing on a given type of food - such as increasing vegetable intake 🥦
2. Focusing on a food component - such as fiber or water 💧
3. Increasing macronutrients - such as protein 😍

If Focusing on macronutrients, we can use the hand-size portions to have a better sense of how much we should be eating for our Needs and goals.

In the practices listed in the images, you'll find common themes such as:
✅️ developing a shopping list for the food/ macronutrient
✅️ getting into a ritual of preparing the food/ macronutrient for convenience
✅️ planning menus and/or meals for yourself and the people around you

The idea is to get into a habit of filling out your nutrient needs.

You can make a game out of the process by mixing and matching your list to create menus and meals.

This provides variety and allows you to gain access to nutrients from a wide spectrum of foods.

Of course, you'd also need to hydrate often and use the 2-step approach with your liquids:
1. Scale back - (two drinks in the evening vs four; opting for a small coffee ☕️ instead of a large)
2. Substitute - (diet soda vs soda; soda water instead of diet soda)

Supplements only help if you're not meeting your nutrient needs so save those for last!
(You might not even need them!)

Adequately meeting your nutrient needs with quality sources ensures you're properly fueled to perform at work, at training, at play ▶️

Cover your bases and unlock more opportunities to living the life you deserve! ✨️

Nutrition Fundamentals - IV

The majority of people immediately jump to food types or nutrients when they think of improving the way they eat.

- Low carb or No carb? 🤔
- Do I need to take CoQ10? 😐

Most of us can make broad overall improvements to food quality by simply choosing foods along a general continuum of "worse" to "better".

Instead of a 'Zero carb or Zero anything'approach, we can instead get into the habit of asking,
"How could this choice or meal be just a little bit better right now?" 🤔

Saying NO to Processed Food is easy. In practice, not so much 😕

In reality, almost every thing off the shelf is processed in one way or another. Looking it through a Growth lens of how can I move towards less processed foods makes for an easier transition 😏
- some days we have much lesser processed
- some days we have a little more

That's OKAY 👌
As with anything in life, it's a continuum we move through. As long as we don't abandon Hope, we can make improvements the next day 😉

Create More Wins by ADDING more whole, minimally processed foods vs focusing on ELIMINATING processed foods.

- Your body will appreciate the nutrients.
- You'll have less need to fill up with processed bites when you're satiated with nutrients.

Keep exploring your list of food types (try a new color a week), upgrade to better quality when you get a chance and experiment with your food preparation and cooking skills 🙌

By understanding your eating/ hunger patterns and preparing ahead, you'll be moving down the road to better health, productivity and performance! 😄

Nutrition Fundamentals - III

The Most Important Skill to have in maintaining a healthy bodyweight throughout life is to be able to Match your Energy Intake to meet your needs and goals! 🙌

To practice this, you'd first have to understand how much you're currently intaking and how that's affecting your weight.

There are numerous ways you can do this but to keep things simple, I like to use the PN Hand Portion Guide partnered with a Diary to start things off.

Bonus: Use a Hunger scale to understand how your meals Match up to your portions!

Matching this against your weekly average weight gives you a view of how your daily intake is adding up.

(I would give it a month of tracking both intake and weight to see a trend)

From here, based on what's happening you can either adjust your food intake to match your needs:

- Have less portions or meals if you want to lose weight
- Have more portions or meals if you want to gain weight
- If you're happy where you're at, Perfect! Keep things as they are until you have other Goals 😉

Whether you're losing, gaining or maintaining, I'd recommend keeping as active as you can (you can adjust this higher to supplement your intake) on most of your days!

Here's a Starter template for how your plate can look like ☝️

Making adjustments based on your needs and goals is a Skill to Practice through Life! 💪

Nutrition Fundamentals - ✌️ II

Regulate Eating Behaviors!

There's one essential step before you jump onto the shiny bandwagon of tracking calories & macros - Learning when you're hungry and when you're full!

You don't want to be (nor the clients you work with) tracking calories/macros only to be 'Fitting' in Ice Cream Sandwiches, Fries and Shakes like a Jigsaw puzzle to your daily intake (Trust me. I've been there 😮‍💨)

Developing the Skills to regulate your eating behaviors will give you insight to:
1. How you're eating
2. When you're eating
3. Why're you eating

For example, you might not be hungry in the mornings but tend to search for bites at night.

Or maybe you'll realize you gobble down food fast when you're sitting in front of a screen...

Perhaps you're eating NOT because you're hungry, but because you're bored and it's just normal to Netflix & Chips.. 🤤

A lot of the times we eat JUST BECAUSE there's food. In today's context of a developed nation, that's practically all the time.

Once we are able to manage our eating behaviors, we'd be better prepared to Match our Energy intake to our Needs & Goals.

Develop the Skills to:
1. Eat Slowly & Mindfully w/o Distractions
2. Recognize when you're Actually hungry, and when you're 80-100% full
3. Create a Routine around your eating times based on when you typically get hungry (Tip: eat before you get hangry!)

Try the actions in the slides to refine your skills! 💪

When you can regulate your eating behaviors, you'd be able to eat when you're hungry and not when the people around you are! 😄

The most successful people are the ones who appreciate the simple power & beauty of Fundamentals.

People can achieve most of their goals by using Simple Strategies Practiced Consistently.

When clients practice only what's needed with full effort & attention, they can channel their energies to the best, most effective practices w/o unnecessary complexity & wasted effort.

Ability - what can you do repeatedly & sustainably in your daily lives?

Most people concern themselves too much with what needs to be done that they don't get much done. Good coaches equip their clients with HOW to get things done
(Hint: You can level up your abilities pretty quickly 😉 maximising efforts)

As a basic order of Fundamentals,
1. Learning how to Plan, Prioritize & Prepare will set the stage for how smooth your journey can be.
2. Learning how to regulate eating behaviors goes a long way in the mass of 'Noisy Distractions' we're inundated with.
3. Knowing how much to eat & how much to move will go a LONG WAY to get to your body composition and energy goals (Most clients see results at this stage)

1. Making Time by learning basic planning, prioritization & preparation techniques helps create daily/weekly rituals that allows for efficiency (enabling you to less likely reach into that motivation jar 😉)

Taking a teeny 5 minutes to cook your eggs, set out workout clothes OR breaking down larger goals into small, strategic actions that can be practiced daily; the Goal for Skill Level 1 is to Create Consistency; moving clients in the direction of their goals 😌

Where are YOU in your current levels?

Nobody NEEDS to look good.

Anyone CAN benefit from looking better.

There's nothing magical about having visible abs, but I've never hated having them.

Sure, the destination (result) can be hedonistic fun.

But it is the journey (and lessons learnt) that is truly eye-opening.

It is both literally and figuratively transformational.

Waiting to be motivated to take action is like waiting for your Food Panda meal to be delivered.

You can't do anything except wait. . .

And if it never comes, you'll just end up hangrier than ever before.

Hangry: bad-tempered or irritable as a result of hunger.

We think motivation works like this:
Inspired 👉 Motivation 👉 Action

Maybe someday you'll wake up realising your Health is failing and be inspired to take action...

The challenge here being you'd have to experience some form of health detriment/ shame about your body/ or other adverse emotions to inspire you to be motivated to take action 🥴 *yikes*

You have the choice of taking action now - creating emotional reactions and inspirations that will roll on to motivate future actions.

Motivation works in an endless loop ("a Catch-22 of sorts")

Knowing this, you can make this work to your advantage by re-orienting your mindset:

Take Action 👉 Feel Inspired 👉 Motivated to take More Action

Conclusion:
If you lack the motivation to take the Action/s you need in Life, then do something, anything, and leverage on that reaction as a way to motivate yourself further.

'Not everyone gets inspiration by sitting under a tree and having an Apple drop on his head...'

Regardless of what you want to get motivated about, the answer begins with action.

Wishing you Selamat Hari Raya Haji.

May your days be filled with Zest, Hope & Love.

Best of Health,
Coach Lutfi.

Long-Term Consistency Trumps Short-Term Intensity. - Bruce Lee

Long-Term Consistency IN THE RIGHT DIRECTION Trumps Short-Term Intensity. - Lutfi Dali

In our search for 'Quick Fixes', we succumb to promises of 'Quick Results' that often leads us to Spinning our Wheels for months/ years only to end at the same spot.

It's like driving around in circles to get to Kuala Lumpur, only to end up at Singapore, Pasir Ris after days of 'travel' 😵‍💫 *yikes*

You may see not see how far you've travelled until you've 'Put in the Time and Work'

Trusting in yourself that what you're doing is leading you to progress is not easy!

Especially if you're
1) a working adult (with 1 or 2 jobs)
2) married with a spouse that may not share the same interest
3) have to care for kids/ elderly

The amount of Chaos that needs to be accounted for requires you to trust in the process without scamming your brain into thinking "It's not working out!" 🥴

Applying the correct fundamentals over time will lead you to your destination versus expecting immediate results and falling off the bandwagon of motivation (and worse, losing inspiration)

I am exceptionally proud of this client for:
1) working in the shadows, amidst Life's Chaos and hectic schedule
2) committing to the Hero's journey and adapting to challenges
3) trusting in the process for progress to happen

Amazing what we can achieve when we keep our heads down, put in the work and trust the process.

Physique Positive - Coached by Lutfi Dali
Adaptive Fitness Integrated ✔️

"Most big, deeply satisfying accomplishments in life take at least five years to achieve. This can include building a business, cultivating a loving relationship, writing a book, getting in the best shape of your life, raising a family, and more.

Five years is a long time. It is much slower than most of us would like. If you accept the reality of slow progress, you have every reason to take action today. If you resist the reality of slow progress, five years from now you'll simply be five years older and still looking for a shortcut."

- Author, James Clear

While reaching your Fitness Goals (e.g., Run a Marathon, Nail your first Pull Up, Lose 5kgs of Fat, Gain 5kgs of Muscle, etc)

May not necessarily lead to improved Health, the Actions you take and Systems you set up WHILE pursuing those Goals adds up! 😉

Doing 1 or 2 things consistently over time accumulates!

For my case, I was able to go without medications for 8 years and finally, after 10 years, be discharged from my Auto-Immune Disease! *Yay!*

NOTE: When you do the RIGHT things OVER TIME, you move closer towards your big picture Goals.

Conversely, when you make the WRONG things routined, over time, you move farther away instead from your goals. *Agonising*

What steps are YOU taking today that will benefit you in the next 10 years? 🤔

Let me know in the comments below!! 👇

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Wishing all my Muslim friends a blessed Raya, and Happy Holidays to all 😊

In Life & In Training, Recovery is just as, if not MORE important than the Work Grind. Take the time to slow down, enjoy the moment, be present and PUSH harder when the time presents itself.

Lift, Laugh, Love! ❤️