Kira Onysko (she/her) | Diet-Free Fitness

BSc exercise science + non-diet fitness | eating disorder awareness advocate | co-host of the Wellness Check Podcast

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

Newfoundland is set to become the first Canadian province to add a sugar tax onto soft drinks to incentivize people to make “healthier food choices”

Here’s why this is a bad idea.

[Ellen Maloney (she/her) @eatsleeplaugh]

Excitement of the day is an email that Scotland will not roll out the 'calories on menus' policy after reviewing the current evidence base. We love to see it !

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

@JoJoFromJerz Taking your sports bra off after a sweaty workout

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

What’s happening now though is that people are trying to eat SO MUCH PROTEIN. Way more than what is necessary for the average exerciser.

So of course you’re going to have a hard time hitting your protein goals when your goal is to eat a gram of protein per lb of bodyweight !!

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

If you’re having a really difficult time hitting your protein goals for the day.. is it possible that the amount you’re aiming for is too high, and unnecessary for what your body actually requires?

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

I find it interesting when people say they really struggle with getting enough protein in, because as long as you’re getting a source in with most meals and snacks - you’re probably good.

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

@hoff_phd Ooh this would be great!!

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

Heads up for anyone already tired of seeing “summer body” weight loss ads on Instagram, go to..

1. Accounts centre
2. Ad preferences
3. Ad topics
4. Click search bar then “body weight control methods”

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

@prxncesspeche @peachies_back 🥹🥹 thank you for the shout out!!

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

Your workouts should be a celebration of what your body can do - not a punishment for what it looks like.

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

Reason #53 why tracking macros doesn’t make sense:

Your body’s energy needs do not stay the same day to day, they vary, especially if you are a menstruator

Meaning you will need to eat MORE, not less, during certain times of the month to ensure your body functions as it should

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

A few reasons to lift weights that have nothing to do with "getting toned":

- increase bone density & reduce risk of osteoporosis
- stress management
- you love feeling strong
- to better lift society's body expectations off your shoulders

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

A few reasons to run that have nothing to do with losing weight:

- you love running
- improve endurance for sports
- care for cardiovascular health
- zombies

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

A few reasons to take a Pilates class that have nothing to do with getting “Miley Cyrus arms” or “long lean muscles”

- increase core strength
- better flexibility & coordination
- you prefer low-impact exercise
- the machines are fun to play on

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

MY WINTER BODY CHECKLIST:

• strong back & legs to shovel my driveway
• sturdy core to keep from slipping on ice
• fast feet to run from my house to the car when it’s -30°C
• limber legs to bend over and put on boots
• resilient mind to battle the winter blues

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

Do you feel tired & run down because you ate too much food/sugar/carbs or is it because the holiday season can be completely emotionally draining and overstimulating?

Let's not be so quick to blame all of our ailments on food, when stress has a much larger impact on wellness

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

Holiday reminder: you will not be put on the “naughty" list for anything you eat from now until January, allowing all foods is optimal for health, and on average people will gain a measly one pound of weight over the holidays (Yanovski et al, 2015)

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

Working out in December is for burning stress from the holiday season…

Not for burning calories.

[Kira Onysko (she/her) | Diet-Free Fitness @kiraonysko]

This new year here’s to deleting MyFitnessPal and downloading Goodreads instead..

We’re tracking our books not our looks in 2024 👏