Personal trainer Kyle Devlin joins Andy in this episode to discuss getting to your better self in nutrition, health, and overall wellness. Kyle is the owner of Better Self Nutrition based in Kansas City and has practiced what he preaches in health and fitness for the past decade. Starting in 2010 after realizing he needed to change his body and career, Kyle dropped nearly 70 lbs. and found his passion for helping others get stronger and more fit.
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Roofers know their job itself is a daily workout routine. Lifting and moving things all day long, roofing is an active and strength training job for sure. Because of this activity level, a roofer may have some leniency in calorie intake, but the quality of food is still important for feeling well and enjoying a long life. Learning the mechanics of movement for safety is also essential.
The proper way to do a squat (using your legs and lifting through your heels) will protect the lower lumbar and halt back injuries. Holding monthly or quarterly meetings is a great way of reminding employees of the importance of wellness and injury prevention. A safer, happier workplace is more productive, less stressed, and everyone feels better in general. It also decreases the strain on insurance and the health care system. Focusing on health can improve safety for the whole crew.
Roofing is a demanding job, but you may want to go beyond just work results by building a strength and recovery program. Often people on the crew are counting on each other to be reliable and strong for the task at hand. When everyone takes interest in their own health and cares about bringing their best to the team it all functions better and with fewer injuries. Andy shares his personal example of carrying a 50 lb. bucket across a roof, feeling his back go out, and the frustration and time to recover from those kinds of injuries.
Working out is not about vanity, looking better is a pleasant by-product of being able to move freely without limitation and being less susceptible to injury! We all have busy lives, so Kyle helps his clients build a routine into their normal day like doing a few squats while waiting for the coffee to brew.
Entire body movement consistently added to your normal lifestyle routine will compound over time and you will see the benefits. Building exercise into your day can be as simple as choosing the stairs or parking further away from the store entrance. Consider joining a recreational league for a sport you enjoy but incorporate movement into your life because the human body is created to move!
Kyle prefers active stretching, doing some movement within your stretch is best, for example, choose bodyweight squats as opposed to heavy dead weights. Agreeing, Andy shares that he often does toe touches after a hot shower to start his day and notices the difference it makes to have a better day. Who doesn’t want to feel more energetic or have less stiffness in the morning? Kyle insists that finding one small thing you will be consistent with will help keep you flexible and jump-start your day!
Sleep is also essential to overall health. Every system in your body is recovering and repairing during sleep, including the brain and muscle fibers. Aim for 6.5 hours minimum quality sleep for overall wellness, but some people need more so pay attention to your own needs. Safety becomes a real concern if the crew is suffering from lack of sleep and will put everyone at risk.
Being self-aware matters so determine the correlation between what you eat and do with how you feel. Mindfulness or paying attention will be key to determining the best workout and foods for you. Try different things, keep notes, track your foods, and eliminate suspects to start to discern what is moving you toward or away from greater wellness.
Processed sugars and carbohydrates are not good for most day to day snacks/meals and will cause energy crashes in your day. Some people suffer from gluten or dairy allergies or sensitivities so keeping a food journal can be the best way to notice the cause and effect reactions to foods.
For most people overall health will come by focusing on these general food guidelines:
Choosing lean protein, consuming plenty of fruits and vegetables, enjoying whole grains including white rice and potatoes. Everything in moderation!
Having the mindset of longevity and ability to move freely, be active with your children and not injure yourself, and keeping everything in moderation for food, exercise, and enjoying life is wisdom. Building these habits into a regular routine will give greater benefits than restrictive diets.
Andy recommends participating in an accountability program to eliminate excuses. Hiring a personal trainer or beginning a regular program can help you strengthen your body, do the right thing for your health, and get over the mental blocks that make you want to give up. Accountability partners can play a big part in your success.
Kyle suggests a 20-minute walk outside is a great place to start because it cares for your mental and physical health, provides visual and auditory stimulation, and creates the sense of moving forward but without pain and restriction. Be simplistic in your approach. Find something you enjoy and get started today!
Contact Kyle: kyledevlinfitness@gmail.com all social media, online coaching at betterselfnutrition.com
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Special thanks to our sponsor Top Roof Marketing, a full-service marketing group that specializes in the commercial roofing industry.
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