kiakhadem kiakhadem

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Kia Khadem  ▪️MSc Kinesiology ▪️Pn1 ▪️FRCms 🎾 🍷 ☕️ 📚 I help men & women break through fat loss plateaus w/ mindset, nutrition, and fitness coaching. ⬇️coaching⬇️

Thanks to FB Memories I’ve got another gem of a post, this one’s from @dannylennon_sigma of @sigmanutrition below:⁣⁣
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“Perhaps one of the biggest reasons why so many idiotic debates break out on the topic of nutrition, is due to the incorrect idea that everyone is entitled to an opinion. ⁣⁣⁣
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Or at the very least that all opinions are equal.⁣⁣⁣
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Sure, we can all hold an opinion on things that fall within a grey area or that are not fully understood yet.⁣⁣⁣
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But I'm sorry, you can NOT defend a certain viewpoint/method because "well, that's just my opinion", if there is clear evidence to show that view is incorrect or flawed.⁣⁣⁣
You can not have "an opinion" that:⁣⁣⁣
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--> Calories don't matter⁣⁣⁣
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--> Eating a high-protein diet will cause kidney disease⁣⁣⁣
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--> Skipping meals will automatically make you fat⁣⁣⁣
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--> Everyone will do best on a low-carb diet⁣⁣⁣
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--> Everyone will do best on a low-fat diet⁣⁣⁣
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--> "Eating tilapia made me look leaner because it thinned out my skin"⁣⁣⁣
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--> etc.⁣⁣⁣
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That's not having an opinion. That is consciously deciding to be ignorant of the facts that science has presented us.⁣⁣⁣
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Now, to be clear, if someone does believe one of these things, that is not to say they should be attacked. They may not have came across better info yet.⁣⁣⁣
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In such a case, I have ZERO problem with that. Every single one of us has believed things that were just not so.⁣⁣⁣
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But if that person is provided with better information, but attempts to remain dogmatic about their false conclusion by defending it as "my opinion" and just says "let's agree to disagree", then you know they want to believe something because it fits their agenda, and not because they care about the truth.”

I repost the post below from Ed Morris Fitness every year now when it comes up on my Facebook Memories because it needs to be said often.⁣⁣⁣
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“I wonder how many people who take the mick out of the girl in the gym wearing a full face of makeup have ever thought she may just be very self-conscious?⁣⁣⁣
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I wonder if that kid who can't squat below parallel has just never been shown how to do it properly and would love to know more about how he can train better?⁣⁣⁣
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I wonder if the girls doing abs/cardio 6 days a week and are scared of carbs have just not been educated that there are more ways than one to lose weight and tone up, but are a bit too nervous to ask for advice?⁣⁣⁣
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I wonder if the elderly couple walking on the treadmill doesn't want to be outside in the cold or are just a bit too nervous that nobody will be around if they fall?⁣⁣⁣
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Perhaps everybody who judges people inside (and outside) of the gym should take a second to think back to their first day inside the weights area and how nervous/clueless they were.⁣⁣⁣
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It took me two years to accept I didn't have a clue about weights and seek professional advice, now I can pass that information on to help others.⁣⁣⁣
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Perhaps it's also worth remembering that people train for a variety of reasons:⁣⁣⁣
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Some train to get big muscles⁣⁣⁣

Some train to lose weight⁣⁣⁣

Some run because they enjoy the feeling of accomplishment⁣⁣⁣

Some cycle to work for fitness⁣⁣⁣

Some swim to switch off from the world⁣⁣⁣

Some do yoga to move better⁣⁣⁣

Some do boxing to learn discipline and control their anger⁣⁣⁣

Some do it to look good naked⁣⁣⁣

Some do it because it makes them feel alive, it's their happy place, they feel like "they did it".⁣⁣⁣
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Next time you bash the nervous girl, the lady running in baggy clothes, the bloke who's cycling but doesn't quite pull off the Lycra... think."⁣⁣⁣
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We can't all be perfect all of the time⁣ 🤙🏽⁣⁣
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Save this. Refer to it to remind yourself you’re doing way better than you think. Give yourself some credit. 👊🏽

“I ate a cookie today and I feel so guilty about it all day today… what should I do?”⁣

You ever think this? ⁣

It’s the kind of message I get on a daily basis from in-person and online clients. ⁣

I completely understand where these thought processes come from. I’ve had them myself when through my couple of years of competing in a physique “sport”. ⁣

The process goes something like this:⁣

1. Eat the cookie⁣
2. We guilt trip ourselves for eating the cookie⁣
3. We feel wrong about the fact that we’re feeling guilty ⁣
4. We then think of a way of punishing our “bad” choice. “I ate X…. I should probably do like an hour of cardio tomorrow and not any carbs for a week. Check.” That’s like triple teaming yourself. That’s not even a fair fight, to begin with.⁣


If you feel guilty about eating something, it’s normal. Before I understood nutrition at a deeper level and my eating was guided by whether food is “clean or dirty”, I used to fall into the same trap.⁣


But here’s what really happens:⁣

Let’s say you ate 350 calorie cookie, which by the way if you did, is a pretty decent sized cookie. It’s not one of those small Chips-Ahoy cookies.⁣

To gain a pound of fat - not just weight, but FAT, you’ll need to eat about 3500 calories over and above your maintenance calories to get. So 350 calories would = 1/10th if a found which is 1.6 ounces of fat or 45 grams. ⁣

Let’s say, hypothetically, you DID go over your maintenance calories for the day by 350 calories by eating that cookie, you would gained, maybe, 45 grams of fat. ⁣

So that cookie, sweet, ice-cream, or treat you had does not negate your entire day or week of eating well, your workouts, and the other good choices you made that day.⁣

So when you think, “I ate ___ what should I do now?”⁣

Do nothing. You had something that tasted good. Hopefully, you enjoyed it. It hasn’t even made a dent in your efforts. Now get on with your day.⁣

Oh and PS - if it was a delicious cookie, tell me what it was and where I can get some too. Sharing is caring.

For aesthetic purposes, some women want their glutes to grow but not their thighs. Or they want their thighs to get smaller as their glutes get stronger and bigger. ⁣

Now if you’ve got some body fat to lose, well losing some body fat will reduce the size of your limbs anyway. But let’s say there’s not much fat to lose on your thighs and whenever you look at a leg exercise your thighs grow. ⁣

Here’s the thing. If you want your glutes to grow, you have to train them hard, going to failure, ideally several times a week. ⁣

When people think of glute exercises, lunges, squats split, squats, and variations of these exercises are always there. These are great exercises for the glutes BUT they also work the quads to great a extent. So if you’re training these exercises heavy, hard, and often, you’ll get the glute gains and the quad gains.⁣

Deadlifts and variations of deadlifts are great to throw in the mix of glute training BUT they activate the hamstrings quite a bit. Which again isn’t conducive if your goal is to reduce muscle mass in your thighs or to prevent muscle gain there.⁣

So then, should you throw these exercises out completely? NO!⁣

But I would definitely decrease the frequency and the volume (load x sets x reps) that you perform these exercises at. ⁣

So instead of doing them most days of the week, you might want to do them only a couple days per week, drop the load a bit and stop going to failure as much on these exercises.⁣

The bulk of your program then can be made up with the exercises listed above with some banded glute isolation exercises like band walks, kickbacks, and fire hydrants (banded or not). By the way, on the swings: make sure they’re hip hinge style, not the horrendous and hazardous squat and shoulder raise style. ⁣

One thing that needs to be said is that you NEED to be eating enough calories to gain muscle (caloric surplus). ⁣

You can’t grow your butt AND be trying to lose fat to get abs at the same time (unless you’re a newbie and you’ve been training for less than a year). Stop the cut for a while and eat enough to gain muscle, train smart & you should be - as the kids say these days - Gucci.⁣

Any questions post below

Here’s the answer to the question I get more than a few times per day haha
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The other variation is: “is it bad if I eat _____?”
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No. And whoever says so is the biggest bullshitter ever.
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#Repost @aworkoutroutine
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People often ask me if eating a certain food, food group or nutrient will make them fat.
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Common examples include...
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Carbs, sugar, fruit, fat, fructose, gluten, wheat, dairy, unhealthy food, "dirty" food, processed food, fast food, junk food, food that isn't organic, food that cavemen didn't eat, and on and on and on.
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Well, regardless of which one of these (or whatever else) you might be asking about, there is only ONE answer and it's ALWAYS the same.
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Ready? Here it comes...
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⭐️The only thing that will EVER make you fat is the consistent consumption of more calories than your body burns. This is called a caloric surplus, and it is the sole cause of fat gain.⭐️
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It doesn't matter which foods, food groups or nutrients are providing these surplus calories. Nor does it matter if they are "good" or "bad," "healthy" or "unhealthy," "clean" or "dirty" or whatever other stupid labels you choose to put on your food.
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What matters in this context is the calories they provide in conjunction with ALL of the other calories contained in ALL of the other things you eat and drink each day.
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When that *TOTAL* amount of calories consistently constitutes (say that 5 times fast) being in a surplus, you gain body fat. When it doesn't... you don't.
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So, will eating [insert anything here] make you fat?
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YES, if it leads to a consistent caloric surplus.
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NO, if it doesn't.
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“I want a smaller waist”. ⁣

That’s one of the most common physique related goals.⁣

I hear this all the time:⁣

“I need to do more core work.” Core, core, core.. Parkour, core, core.⁣

✋ No, you don’t. You’re probably doing way more than enough. You need to do less of it. ⁣

Doing more ab work isn’t going to burn that stubborn fat that’s covering your abs. ⁣

🏋️ You need to put way more focus on your compound exercises like squats, deadlifts, pushups, bench press, rows, chin-ups or any variation of those, and way less time doing direct ab work.⁣

Only bullshitters label foods as good or bad or clean/dirty.
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Don’t listen to the bullshitters IMO.
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Unless a food was hand delivered by an angel👼, with an actual halo floating on top of it, and glowing with an aura, and it gave you angel wings after you ate it, it doesn’t make a you any better for eating it or make you a bad person for not eating it.
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When I teach clients who struggle with this about flexible dieting, they tend to let go of these silly labels and eat the foods they want without the attached emotional baggage.
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It’s the power of knowledge. The more you know, the more empowered you are to make decisions based on your own needs and values, and the more times you can ask questions like, “Hey bullshitter, tell me why you keep labeling foods as “good/bad”, “clean/dirty”.

We had ups and downs in motivation, we had sticking points, and we had a hectic work/life schedule to work with. But you know what they say: “Teamwork makes the dream work.”🤙🏽⁣

💬“Before working with Kia, I was stuck and could not lose weight. I had tried every class and diet under the sun. ⁣

Working with Kia, I was able to reach my dream weight and get into habits of working out and lifting heavy weights. I’m feeling strong, confident. and getting toned. The best thing was I didn’t have to give up on life and be miserable. I could still go out, eat what I want, and never felt deprived. ⁣

I would recommend working with Kia. Kia works with your lifestyle. His coaching is tailored to you. He doesn’t ask you to change your life and turn it upside down to get results. It’s realistic, and you get real change. ⁣

Kia is not just a trainer, he really is a life coach.”⁣

▪️If you’re looking to break through a plateau, are not looking for a short-term quick-fix, want changes that stick, reach out with a DM or click the link in my bio and we’ll see if we’re a good fit to work together.

This is what I’m talking about. Coach Scott T providing a solid example of a NUTRIENT dense meal, mad volume, for less than 500 calories.
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Nutrient dense meals packed with veggies are a cornerstone lifestyle habit to getting lean, staying lean, and taking regular 💩:)
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Fill up your meals with an ton of veggies. You really can’t go wrong with that. You’re gonna feel great and stay full longer than eating that shitty breakfast sandwich from the food court.
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#Repost @scotttousignant
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BOOM! How's that for food volume? Nutrient rich fuel to help make dem gainz.
4 extra large eggs, assload of spinach, mushrooms, hot pepper, cherry tomatoes, cooked in coconut oil, and topped with ketchup... Under 500 calories.

Day 2 of FRC with the Gentle bros of Primal Performance, Kyle and Graeme. Hit em up if you’re looking for top notch coaching in King West or Etobicoke. @functionalrangeconditioning . Mind=blown. Learned so much. What is life? What was I doing before today? 🤯 .
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#toronto #fitness #torontofitness #personaltraining #strengthtraining #frc #lifelongstudent

Is this you?

You think that to see results you always have to be sore and wiped out from your workouts. Or that you need to suffer and feel dead and exhausted after workouts, or that you need to work out every day.⁣

I’m sorry if the fitness industry has made you believe that. But that's BS.⁣

The truth is, working out smartly and efficiently will leave you feeling stronger, fitter, and feeling good to take on the day (or the next day if you’re working out at night).⁣

Workouts shouldn't leave you sore all the time. If they do, it means your body is not recovering aka not able to handle the stress you’re putting on it. Take a closer look at your workouts and your lifestyle outside the gym.⁣

I often see new clients (mostly women) with a history of doing high-intensity workouts, almost every day. They aren't seeing any results for the hours they are spending in the gym other than feeling tired. ⁣

After I reduce the length and frequency of their workouts, they always end up with more energy throughout the day and start seeing better results than they were seeing when they were living in the gym. ⁣

Less time in the gym = better recovery = better subsequent workouts. ⁣

It's important to remember in fitness, like other situations in life, more is often NOT better. ⁣

For example, if you're like me and two drinks get you lit AF, you don’t need five, right?⁣ ⁣
If one Aspirin works you probably don't need three, right?⁣

So if working out three or four days a week gets you amazing results, you don’t need to work out seven days a week.⁣

Listen, you're not fitness-ing right if you’re suffering. Suffering won't bring you results. But a smart program based on your goals and lifestyle will. And a part of that program is finding the minimum viable dose that works for you. ⁣

This photo has nothing with this post it’s just a photo of me in Seattle over the weekend. It was nice. 10/10 would go back. ⁣

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