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How to Get Your Motivation Back

07 February


Have you ever noticed when it comes to setting fitness goals your motivation is always so high at the start? You get this feeling that you can accomplish anything no matter what. Nothing is going to stop you!

It’s always like that at the start. You’re motivated and your hopes and dreams for the future seem bright. It’s all going as planned until BAM! You hit some major resistance.

Then it’s like your motivation starts to slowly decrease day by day, hour by hour. You start to notice that you’re getting back to your old habits, the cravings are getting intense and the lethargic energy that prevents you from exercising is back.

Does this situation sound familiar to you?

Don’t worry you’re not alone with this, it happens to all of us. One second we’re doing great and the next the rug gets pulled out from under our feet. It’s natural to start any process with high amounts of motivation only to see it slowly dwindle away. That’s why I’ve put together a list of 3 principles that I use to help me keep my motivation levels where I need it. You can use it to keep you going when times get a little rough and you need an extra boost.


1. Release the pressure of perfection.

Nothing stifles motivation more than the desire to do things perfectly. It prevents us from taking action due to the paralyzing fear of not fitting this self imposed idea of perfection. It also guarantees that you’ll feel discouraged at some point even when you’re making progress. That’s a boat load a pressure that you don’t really need.  This mindset will not serve you on your journey and it really does more harm than good. So let it go, you can do it.


2. Celebrate every small success.

Did you make it to the gym today? Celebrate it. Did you walk a mile? Celebrate it! Did you reach a major goal or accomplishment? Then you need to go right now and celebrate it. You see when we don’t celebrate the small victories we end up feeling like we haven’t really accomplished anything. This makes it harder for us to keep going. Every little success is a step closer to your goals. Each step provides a little burst of momentum that keeps you moving forward. Recognize that progress every step because no success is too small to celebrate.


3. Remember your reason why!

What’s the big picture here anyway? Are you just working out to lose a few pounds or are you making lifelong habits that will have a tremendous impact on your life? The reason for doing something, your why, has the biggest effect on the motivation you put forth. Wanting to be a good role model for your children or wanting to achieve your full potential are great reasons as to why you need to keep moving forward because it has more to do with an internal drive to be better rather than just to look better. Though looking better will be the end result, you need to have a strong enough why to keep moving forward when the times get tough.


When you reach that struggling point and we all will, remember to let go of any ideas of perfection, celebrate every small success and keep reminding yourself of your reason why because you are worth the work!

I hope this can help you on your journey and if there’s anything else I can do to help you along, please let me know.

Edward Scaduto

Move Well and Live Better!

The Movement First Approach

03 March

yogaHave you ever asked yourself any of the following questions?

What’s the best way to lose weight? How do I get my energy back? Can I recapture the strength and vitality I had when I was younger? I want to feel like I did when I was 20, is that possible?  How do I work around this nagging injury? What’s the best way for me to get back into shape?

Whether you’ve asked yourself one or more of these questions there is one simple answer to them all.

Move well and Move often.


The Movement Connection Between Every Fitness and Performance Goal

You see, before you can lose weight, improve your fitness or athletic performance you must have a solid foundation in proper movement.

Before you can be flexible your joints must feel safe enough to allow full range of motion in the joints. In order to increase your strength your movements must be resilient enough to tolerate the constant stress of resistance training.

Trying to build endurance? Can your joints remain healthy while absorbing the enormous amounts of stress from the many steps, miles, or reps of Burpees that you may do.

And what about athletic performance? You’re going to need optimal levels of stability, flexibility, and strength for your body to generate the power needed at high levels of performance.

You need proper movement patterns to reach any of your goals, with out it you’ll plateau and greatly increase your chance of getting hurt.


Why the Movement First Approach Will Work for You:

1. Learn the Fundamentals: Mastering the fundamental movement patterns will open the door for you to safely progress to the more challenging exercises and movements. I know, I know the basics can be so boring and even a bit tedious but if you stick with them you’ll get the results you want in a safe and effective manner.

2. Pain Relief: Often times the pain we feel in our body is due to a muscle imbalance which alters the way our joints are moving. The end result we put undue pressure on our joints and less on the muscles designed to handle the stress. By taking a look at your basic movement patterns it’s possible to identify areas that need attention and with a movement focused program you can bring your body back into balance.

3. Results with out Injury: On your journey to improvement the last thing you need is to get injured. By keeping the focus on the quality of movement versus the quantity (weights, sets, reps, time) you can achieve the results you’re working towards and significantly reduce the chance of injury.

4. Keep the Focus on learning movement skills: There’s a difference between working out to acquire movement skills and working out to just burn calories. If you’ve ever done a martial art, played a sport or musical instrument, you know what it’s like to struggle, to practice until you improve and then to finally get the technique correct. It provides a great sense of accomplishment and talk about sustaining motivation, it’s like nothing else. Your exercise program should be no different. It should provide a challenge and a sense of accomplishment that only smart work and movement mastery can provide.


How to Apply the Movement First Approach

Allow yourself the time, no matter your goal, to master the basics of movement. Get help if you see or feel that your movements just aren’t where they need to be, especially if you have had injuries in the past or are currently working around painful areas. Finally, keep your focus on the quality of your movement patterns and you’ll increase the enjoyment and effectiveness of your exercise program.


Move Well, Live Better

Edward Scaduto


As part of our complimentary fitness consultation we offer a  7 part movement screen that will help identify movement patterns that you may need to improve. If you’re interested you can sign up below. 

Simple Workout Recovery for Better Results

10 July

quotescover-JPG-92Focusing on workout recovery will help you show up to your workouts feeling rested and ready to work. That’s what it takes to make consistent progress in your fitness program.

How can you ensure that you’ll do your best at every training session?

By making sure you’re properly recovering between your workouts.

It’s often an overlooked aspect of training yet small changes to your workout recovery can yield big results in how you look, feel and perform. It can be achieved with simple changes to your post-workout nutrition.

Get this right and it can help you recover and allow you to maintain high levels of training more often and for longer periods of time.


The window of opportunity

You have a small window of time to get nutrients into your body after your workout. Miss out on this chance to refuel and it will take you twice as long to recover from fitness sessions. Whether your training to lose weight or increasing sports performance, if it takes you 48 hours to recover instead of 24 hours, you’ll be missing the intensity you need during your workouts which can limit your results.


Timing is everything

Get your nutrition within 30 to 45 minutes after your workout. You can even start immediately after you stop exercising. As soon as you stop moving, your body begins the recovery process and it starts to look for nutrients immediately. Make sure your body gets what it needs, when it needs it.


What works best

Here’s what the research has shown. A 4 to 1 ratio of carbs to protein works best. For example, if you take in 40 grams of carbs, add 10 grams of protein and you’ve provided your body the perfect ratio to jump start the recovery process. Use higher glycemic carbohydrates (rice, pasta, bananas, etc) after your workout because it elicits a greater insulin response which is necessary to trigger the replenishment of energy stores. Remember to keep the fat intake low because it buffers this insulin response.


How to do it

You can either eat your post workout nutrition or drink it, it’s totally up to you. If ingesting whole foods right after your workout is difficult then have a nutrient enriched drink instead. Think along the lines of a meal replacement shake or even Gatorade recovery. The advantage of liquid nutrition is that it makes it easier for your body to digest and deliver the nutrients to your cells.


Taking these small steps of eating a higher carb meal or having a post workout shake within 45 minutes after your workout will help you take full advantage of your body’s ability to heal and recover. Using a 4 to 1 carb to protein ratio with little fat will ensure that you get optimal recovery between your training sessions.

Cheers for better recovery!


Move well, Live better

Ed Scaduto



What You Need to Know About the Fat Burning Zone

25 May



Ever wondered what the Fat Burning Zone really is?

You may have seen this  Heart Rate Graph above while training on the treadmill or stationary bike at the gym.

You may have even asked yourself, “is there really a ‘magical’ heart rate zone where you burn fat?”

Is that how the body really works?


Here’s a few things you should know about the ‘fat burning zone’ that will help you answer that questions.


1. The fat burning zone burns a higher percentage of calories from fat but…

When you work out in the ‘fat burning zone’,  45-65% of you max heart rate, you do tend to use more fat for fuel but you’re burning less calories overall.

Weight loss (or fat loss) comes down to burning more calories than you consume (eat).

It doesn’t matter if you’re burning those calories from fat, protein or carbs.

So if you can burn more calories per minute by exercising at a higher heart rate, would it make more sense to work out in a higher training zone instead?

In general, the answer is yes. At higher heart rates you burn more calories (and more fat) increasing the rate at which you lose weight.


2. The more efficient you are the less calories you burn.

Fat burning zone training is often times called long endurance training because it allows you to train for longer periods of time.

So you’re preparing for a marathon, running many miles per week, you’re going to start to improve your running technique and the body will start to adapt to the demands of the training.

This adaptation allows you to be more efficient and perform better, exactly what you want with performance related goals.

But if you have fat loss or weight loss goals, you don’t want to become more efficient because you’ll end up burning less calories per workout.

Now you’re going to have to run longer (or faster) to burn the same amount of calories. It’s far more likely that you’re going to get efficient when training in the fat burning zone.


3. Long endurance training can compromise muscle and lower your metabolic rate.

Doing long endurance ‘fat burning zone’ training doesn’t stimulate muscle growth.

In fact, it can make your muscles smaller slowing down your metabolism.

How important is muscle mass to your fat loss efforts?

It’s everything!

Your metabolic rate hinges upon how much lean muscle you have and how often you are training those muscles.

That’s because your body uses a tremendous amount of energy (calories) to build and maintain your muscle tissue even while you sleep.


At this point you’re probably thinking the ‘fat burning zone’ has no place in your or anyone’s training program.

But it does.

Like any tool, it just needs to be applied correctly.


Here’s how you do it.


1. Take short walks of 30-60 min on daily basis. This can improve your health and overall well being. First thing in the morning is recommended.

2. Once a week, go out for a long hike, jog or bike ride. It’s really important to train the body to exercise for hours at a time because along with improving health, increasing work capacity is something we all should strive for.

3. If you’re preparing for a an aesthetic event (fitness or body-building) or have severely restricted your calorie intake then this may be the only zone you can effectively work out in.

4. If you’re just starting out with an exercise program the fat burning zone is a great place to build up your cardiovascular foundation.

5. After training at high intensities for long periods of time we all need light days to rest and recover. See number 1.


If you follow these recommendations you can use the fat burning zone to get the specific results you want and keep your muscle and metabolic rate at the same time.


If you have any questions on heart rate or endurance training please feel free to contact me at 719-640-0141 or email me at


Move Better, Live Well

Edward Scaduto


How to Manage Your Calorie Intake Without Going Crazy

23 March

DietCrazyDo you ever think about, worry about, get frustrated over, or constantly obsess about food and calories?

Are you tracking every morsel you eat, every calorie you burn?

Are you engaged in a full out battle to lose weight?

Does it ever feel overwhelming and make you just want to pull your hair out?

Before you do anything too drastic let me offer you a different option.


Why we track calories in the first place

For many dieters, counting calories is the method of choice. We are taught that it’s all about calories in versus calories out.

That If you eat less than you burn you lose weight. It’s that simple and it works just about every time. The idea of tracking calories to lose weight is an easy one to understand yet it’s difficult to execute.

If you’ve tracked calories before then you know exactly what I mean; it’s easy for the first few days or weeks then it just becomes down right tedious.

So what are you to do? You can’t forget about the whole idea and go back to eating the way you did before. That’s what caused the weight gain in the first place.


The other way

We have to track something but it doesn’t always have to be calories, especially if the process of tracking everything you eat and drink makes you feel a bit obsessive and compulsive.

There are a few situations where tracking calories becomes very helpful but it may not be right for you, right now.

So what should you do instead?

Look at why you eat those extra calories in the first place.

I’m not talking about the cravings and desires to indulge in the double chocolate cake with brown sugar coconut frosting, we all would love a slice of that.

What I’m talking about is what controls HOW we eat the majority of the time, much more than we like to give it credit.

I’m talking about tracking your habits.



What’s really making you eat

Habits are what we do by default. They are the behaviors that we do naturally and automatically, like brushing our teeth and eating breakfast (or skipping it).

Be careful what you repeatedly do because your behaviors good or bad soon become habits.

There’s a lot of power contained in a habit which is why we really can’t ignore them. I’ve always said that our day is a collection of the many habits we’ve accumulated over the years.

Behaviors become habits because it frees up our mind to work and concentrate on higher functioning tasks like closing the big deal or presenting your proposal to a potential client. By creating habits you can do the mundane tasks and dedicate more of your brain power to create or solve bigger problems.

That’s why the way eat so easily becomes a habit. It’s something we repeatedly do and it easier to eat out of convenience or taste. It’s easy to pick up fast food, skip breakfast, stock our shelves with processed foods, drinking soda, eat out at restaurants, etc. The problem is if we do these behaviors long enough they become habits.

So what are you to do?

Are you at the mercy of your habits? Doomed to track calories every day for the rest of your life?

Of course not.


Take control of whats controlling you

I wrote about creating healthy habits a couple of years ago. You can check out the full article here.

Here’s a quick summary of how to change your habits so you can get back the control you want for your weight loss goals.

1. Start with one. Be aware of your habits and pick one that you want to permanently change. Just one.

2. Anchor it to an existing habit. It’s much easier to create a new habit when it has an old one to anchor to.

3. Track it. Track your habit every day. Use an notebook or calendar and write it down. There’s also great apps, like Lift, that will help you adopt a new habit.

4. Get an accountability partner or coach. Publicly announcing your habit and having someone to hold you accountable increases your chances for success.


Make it a habit and keep your sanity

By tracking your habits you don’t have to track your calories and you get to keep your full set of hair.

You also get back the control to eat well and replace bad habits with good ones, which results in managing your calories.

It’s like putting your weight loss efforts on cruise control. Your good eating habits will always be there for you.

But this time they’ll help you reach your goals. You’ll eat healthy when faced with stress, travel and any other obstacle that comes your way.

Just remember it’s a process and it’s going to take time.

Changing one habit at a time is a slower method but you greatly increase your chance of success and you get to keep the results forever.


Move Better, Live Well

Edward Scaduto


Ready to end the frustration by building healthy habits? I am a Certified Nutritional Coach and can help you make the healthy lifestyle changes you need to reach your goals. Contact me at 719-640-014 or to schedule a free consultation.

photo credit: Robert Semk via photopin cc

The Importance of Building Strength

01 March

Building strength is important for everyone. Especially if your goal is to look and feel better.

But hey, I’m a little biased. I admit it.Dumbbell

There’s a reason I’ve been a Certified Strength and Conditioning Specialist for over 10 years. Building strength is the base of every exercise program I create with my personal and small group training clients. It’s because resistance training is both time efficient and extremely effective.

If you’re going to spend your limited time working out or spend your hard earned money on a gym membership don’t you want the best results for your investment?

Of course you do. You want the biggest bang for your buck.

You want resistance training.

Why resistance training?

Resistance training is crucial element to moving better, feeling stronger and looking younger. The outcome of resistance training is bigger, stronger and faster muscles. Those bulging muscles not only help you look great but they also make you feel strong, confident and provide you the ability to function at higher levels, even if it’s only in your daily activities.

Here’s the kicker. Without resistance training, your muscles will atrophy by becoming smaller and weaker. If your training program isn’t focused on building muscle, chances are you’re likely losing it.

And if you are 30 years old or older, you are definitely losing muscle, unless you are training hard to build it. Beginning in our 30’s, muscle mass is slowly lost every decade which decreases our strength, energy and metabolism. That’s the bad news.

The good news, any one can start a resistance training program, no matter the age, the body type, or the experience. It doesn’t matter. With so many different types of resistance training programs and exercises available, you’re bound to find one that fits your current fitness level. And when you do, you’ll not only hold off muscle atrophy as you age, you’ll gain a host of other benefits too.

Here are few of the benefits of resistance training:

• Prevents muscle loss and begins the muscle building process.
• Makes daily activities easier.
• Increases muscle strength.
• Creates greater bone density.
• Improves balance and coordination.
• Builds muscles which will burn more calories, even while resting.
• Increases your metabolism.
• Decreases blood sugar. Muscles use sugar to perform their job. This helps to balance and maintain healthy sugar levels.
• Improves your aerobic capacity.
• Enhances your athletic ability.
• Raises your energy level. The more strength you have the less effort you exert and the more energy you’ll have available.
• Increases protection against falls and fractures.
• Burns more calories after exercise than you would with cardio training.

These are some of the important physical benefits of resistance. As if this wasn’t enough to make you want to go out and lift some iron, there’s more.

Here’s a few non-physical benefits of resistance training:

1. Improved confidence. Resistance training builds strength and muscles. With improved strength gives you the confidence to participate in the activities that mean so much to you.

2. Resilience. Over time resistance training builds resilience by conditioning your body and mind to work hard and push your limits over and over again.

3. Bouncing back after failure. The challenge of lifting a weight you couldn’t imagine lifting a few months ago is real. You learn to give your all without hesitation and you may not succeed. Through resistance training, you learn that even though you’ve failed today you’ll be back to try it again tomorrow. You’ll go back to your training program and within a few months, you’ll manage to succeed where you have previously failed.

So if you’re thinking of starting an exercise program or you don’t feel like your building the athletic, strong body and mind that you want, start a resistance training program today. Place the emphasis where it should be, where you’re going to net the biggest return for your time and effort.

Start building up your strength with resistance training today.

If you have more questions please feel free to give me a call (719) 640-0141 or write me a quick email I’ll be happy to help out in anyway that I can.

Move Well, Live Better

Ed Scaduto

photo credit: RambergMediaImages via photopin cc

Finding Your Purpose In Training

26 January

What’s your purpose?

Why is knowing your purpose so important?

Purpose is where passion meets action. It’s the reason to get up in the morning and make the most of everyday. Purpose can provide you the fuel to complete major projects, to start a business, or to transform your mind and your body.

In my experience, a purpose allows my clients to accomplish so much more than losing 10 pounds, running a faster mile or getting stronger.

Their purpose was like a calling, compelling them to move forward even when times were difficult. It was as if they were working towards something bigger than the current goal at hand.

Let’s look at why that is.

A definition of Pur – pose – 1. the reason for which something is done or created or for which something exists.

It’s the reasons ‘why’ you want to accomplish your goal that holds true power. It’s almost like having a purpose provides the unwavering belief in a cause that’s bigger than your current self.

Here are three specific reasons why having a purpose can be so powerful.

1. It aligns your actions. You can work hard, burn the candle at both ends and push yourself to accomplish more. Yet, what happens when the results don’t align with your purpose? You’ll still feel like something is missing. Having a purpose ensures that the work you do, is work that’s most important to you and leaves you with a sense of not only accomplishment but of fulfillment as well.

2. It provides the fuel. It takes a tremendous amount of energy to start something new. A new exercise program or even changing one healthy habit is going to take a lot of work especially in the beginning. Knowing your purpose allows you to focus your energy in the right place when you need it most and helps you get past the rough times. And there are always rough times. Plateaus, fatigue and frustration are all part of the process. They are the price paid to accomplish your goals. Just remember your purpose every time you’re ready to throw in the towel and quit.

3. It provides the road map. Blindly setting goals (because we’re told to) isn’t enough. I’ve worked with many clients who didn’t have a clear purpose. As a result, they had difficulty reaching their goal, even when they were great goals. Their reason ‘why’ just wasn’t strong enough and they eventually stopped training because of lack of results.

You can avoid this.

Set goals that bring you closer to your purpose. If your purpose is to get off your medications because you want to be healthiest you, you can be. Then a good place to start is being active for 30 minutes every single day. Once you’ve accomplished that goal, you create a second one that takes you one step closer to your purpose. Your purpose will continue to guide you for each goal that you set.

Take some time and create your purpose today, discover what’s most important to you and why. Then realign your goals so that they sequentially bring you closer and closer to what you want to achieve.

Let me know what you discover.


Until next time,

Move better, live well.

Edward Scaduto

photo credit: s13_eisbaer via photopin cc

How to Improve Every Single Day

23 October

medium_2477421523During the warm up portion of a training session, I was speaking to my client about my son trying out for the basketball team. My client, being a basketball player in his college days, suggested having my son work on improving just one aspect at a time when practicing, like taking shots from the free throw line. If he only makes 5 out of 10 shots, let him practice and see if he can get 6 out of 10.

When he succeeds at this goal, it will provide him a sense of accomplishment and progress. This approach to improving one task at a time will give him something to focus on and prevent him from feeling overwhelmed.

I didn’t realize it at the time but what my client shared was a very powerful principle, called the 1% rule. It’s a principle that can help many achieve their goals not only in fitness but in life.


What is the 1% rule and how can it help you improve

The 1% rule is a logical approach to making progress. Instead of focusing on a long term goal, you narrow your focus to one aspect and improve it by the smallest of amounts. It’s a simple concept and when applied correctly, it can have a powerful impact on your fitness program.

Here’s how it works.


Keeps your focus

By keeping your focus on the process of improving, not on the end results, you’ll put your time and energy where it is most needed. A martial arts saying embodies this concept, “We are measured by our results but our results are made by the process”. As an example, we may want to lose 5 pounds a week or improve our bench press by 20 pounds but it doesn’t happen by forcefully reaching for your goal a few times. It only happens when you consistently work the process and focus on making small improvements over time.


Eliminates the stress

By doing so, it eliminates pressure of perfection and the stress of expectation often associated with fitness programs. It’s easy to lose your enthusiasm when you don’t get the results you want, when you want them. By rushing and not recognizing the step by step process, we think we are failing. If one can change the thought process from the end result to succeeding at one action at a time, one can understand the fitness goal is the culmination of all the completed small actions. Working the process is success in itself because you walk away from every situation improving.


Creates the momentum you need for success

It’s important when you set out on achieving a big goal that you get some small wins under your belt. If it’s going to take you a year or two to reach your goal and you don’t get any feed back or positive affirmation then it’s going to be difficult to continue. That’s where the 1% rule comes in. These small improvements become your daily wins. Collecting your daily wins can improve your confidence, restore your enthusiasm and provide that much needed boost of motivation that you’ll need to continue making progress.


How to use the 1% rule

Pin point a specific technique or habit that you want to improve. Identify exactly how you can make it better. It can be something small, like focusing on your exercise technique or it can simply be using 1-2 extra pounds on an exercise. No matter what you decide to improve, keep your focus on that one aspect. Repeat this process every time you train.


Now it’s time to take action. Focus on improving by 1% everyday and you’ll start accumulating daily wins, it will have a snow ball effect that will carry you on to your ultimate goal. Get to it.


Move Better, Live Well,

Edward Scaduto


photo credit: paojus via photopin cc

Do you make any of these mistakes in your weight loss program?

10 September
Sign from Photobucket

Sign from Photobucket

A lot of people start a diet with good intentions. The weight comes off fast the first couple of weeks only to see their progress slow down to a snails pace soon after. Frustration sets in and no matter how hard they try, they give up on the program all together.

Don’t let this happen to you, check out three common weight loss mistakes and discover what you can do to avoid them.


Mistake # 1 – Following a program that’s not designed for you.

A steady diet of grilled chicken, steamed brown rice and broccoli could get you great results but is it the right diet for you?

The answer to that question depends on where you are currently with your dietary habits. Do you eat healthy, natural whole foods on a regular basis? Or do you tend to eat fast or processed food?

Making a change requires a tremendous amount of time and energy and the bigger the change the more it requires.

Do this instead. Start at where you are now and make one small habit change at a time. Allow yourself a full 30 days to accomplish this change. Read this article on the best way to create a new healthy habit.


Mistake # 2 – Focusing on just the weight.

Of course you want results but if you focus strictly on the weight loss you’re not going to be happy, regardless of how many pounds you lose.

There needs to be a shift in your focus. Weight loss by itself is never enough to make a permanent change. It can provide motivation in the short term but for long term success you’re going to need more.

Do this. Instead of being weight loss driven, focus on something bigger. As an example, setting a goal to enter and finish a marathon. This will not only provide you both the short term and long term motivation needed to exercise it will also help you lose the weight.


Mistake # 3 – Trying to be perfect.

Trying to be perfect can put a lot of extra pressure on you, especially when you consider how restrictive diets can be. Even if you can manage to be perfect for a little while, will power can work for only so long before it breaks.

Do this instead. Use the 90/10 rule. Stay true to your nutrition program 90% of the time. There is a small difference in results between being perfect and allowing your self some of the foods you enjoy. The other 10% (usually 2-3 meals per week) eat a small serving of food that isn’t so diet friendly. By using this method you can eat the foods you enjoy and you’re more likely to stick with your program.


If you’re making any of these weight loss mistakes give the suggested action plans a try.  Avoid trying to be perfect, work only on one habit at a time and make sure to set a big goal that will provide you with both short term and long term motivation.


In strength and longevity,

Ed Scaduto


P.S. If you have any nutrition or fitness related questions please don’t hesitate to write a comment or email me at

What Is Good Nutrition?

13 August

“You are what you eat. What would YOU like to be?” – Julie Murphy, Nutrition Across A Lifetime

Photo by Kattymouse - Photobucket

Photo by Kattymouse – Photobucket


Before you figure out if the newest diet craze works or if its even a good fit for you, before you pore over testimonials, discuss it with friends and family, or even strangers on forums, ask yourself this one question first.

What is good nutrition?

Good nutrition meets the following three essential criteria and it meets all three, every time.


1. It will fortify health

Good nutrition will never ever sacrifice your health in order to lose weight or achieve low levels of body fat. This is a big one here. The premise of most diets is to lose weight at an extremely fast rate. The need to achieve extreme results can put your health at risk.

How can you tell if a nutrition program is putting your health at risk?

If your program is either inclusive or too much of one thing (the cabbage diet) or it excludes entire food groups altogether, like carbohydrates, (Atkins Diet) then it’s likely to be detrimental to you health. No one food item can provide your body with all the essential nutrients your body needs to thrive.

It’s important to closely examine every nutrition plan to make sure it fortifies your health.

Don’t sacrifice your health in order to lose a few pounds, it’s not worth it.


2. It supports performance

A good nutrition program provides all the fuel you need to be your best. Whether on the field or in the gym a solid nutrition program supports your activities by providing the energy you need to train and perform.

One of the common traits that you’ll find with many diets is that they often recommend low calorie intake. The lower calorie intake may help you lose weight but with out enough energy to exercise you’re going to see a decrease in your performance and fitness levels. This will ultimately result in lower metabolism and lean muscle mass adversely effecting your performance even further.

A good nutrition program will hep you meet your energy requirements and provide you with the right amount of protein, carbs, and essential fats you need to help you recover from your exercise sessions and athletic events.


3. It Gets results

Not that results are the primary focus of a nutrition program but achieving a healthy body weight and body fat level is important to all of us.

It’s not the you have to look like a fitness model or cut down to a low body fat percentage only seen in body builders or other physique athletes but we all need to keep our waistline and body fat percentage in check.

That’s because body fat percentage and waistline correlates with health and longevity. The higher your body fat percentage the greater your chance of acquiring health problems.

Your nutrition program should keep these levels in check and have the ability to improve them if needed.


This information can now be used as a litmus test for you and your nutrition plan. Ask yourself does your program fortify your health, support your performance and get you the results you’re looking for? If you answer yes to all three, then your program has passed with flying colors.

You know what good nutrition is all about.

If your program didn’t do so well and you need more help with your nutrition program, please contact me at 719-640-0141 or email me at

As a certified nutrition coach I can assist you in finding a good nutrition program appropriate for you or simply answer any questions that you may have.


In strength and longevity,

Edward Scaduto