Who HAS or IS currently struggling with anxiety? 🙋🏼♀️😱
(Swipe across to learn how to manage anxiety or help someone struggling)
I wanted to share something on this topic today as I’ve had a really difficult time with anxiety for a NUMBER of reasons lately.
The first BIG anxiety has come from my perceived ability to perform my job. Its funny how sometimes we question our own competency, not just in business but our relationships & health! As someone who sets the bar very high for myself, I think lately just out of stress, I’ve fabricated this feeling that others are disappointment in me, fueling more anxiety.😭
I’ve also felt a bit down about my body composition. I’m usually very good at talking myself through this, but with a heavy work load & busy schedule, my ability to see ‘clearly’ has been skewed 🥴
This week however, I wanted to start my week STRONG😈 💪🏽 So I used some of these cognitive behavioral therapies listed HERE in today’s post for myself 😃
If you liked this post please LIKE ❤️or SHARE with someone who it may help!...
@teambiolayne coach David has a great post on food cravings😃 Take a read below and swipe across to learn more 👉🏽👉🏽
Cravings Can Be A Killer
As a coach I have dealt with my fair share of conversations with clients about their cravings when they occur and what I can say most of the issues come down to are these 4 things:
-Attitude towards food
-Lack of food diversity
-Eating too fast
Many people tend to have a very restrictive attitude towards food. I often hear things such as “bad” foods being used by many.
Developing a more realistic and accepting mindset goes a long way in learning to not shut out foods which then can lead to cravings down the road.
I see many people sticking to the same 3-4 foods everyday. Lack of diversity can lead the body to becoming nutrient deficient which can lead to more cravings also.
Drink water people! So many are dehydrated when they come to start working with me. Bro dehydrated can mimic the feeling of being really hungry which can cause you to go crazy eating a lot of food when in reality you just need a big ole glass of water.
Speed eating. When the cravings come on (usually because of one of the three reasons above), people tend to eat so fast when in reality if they slow down, have a little bit, then wait a while, their body will tell them if it’s satisfied or not. But that’s not what most do. They eat so fast and turn a 300 calorie treat into a 1,000 calories binge.
I hope these graphics and this posts helps you subdue those cravings when they come on (or hopefully preventing them from coming on in the first place)
Does cardio really make you smarter? 🤔
(Comment below👇🏽 if this post was interesting or helpful☺️!)
Ok, so I know I focus A LOT on the benefits of resistance training, and while we may not want to, sometimes 😅 we also need to talk about cardio …... lol
We all know cardio improves your aerobic capacity and cardiovascular health, and is a great tool for facilitating fat loss by contributing to increased energy expenditure, however cardio also provides us with some cognitive benefits that you may not be getting from resistance exercise! 💦
This is mainly due to the increase in a neurotrophic factor known as brain-derived neurotrophic factor (BDNF).
Let me show you what I mean!
😃 Swipe Across to learn more! 👉🏽👉🏽
💜Regular aerobic exercise really helps with cognitive function!
💜It may even help protect against the development of neurodegenerative diseases like Alzheimer’s disease.
💜One of the mechanisms by which aerobic exercise seems to help is by increasing the release of BDNF from the CNS.
💜BDNF is involved in neural health and plasticity. Neurons are the cells that make up our nervous system. Therefore, their health and function is extremely important for cognitive and neural function!
Did you guys know this and what changes are you going to make to your exercise routine?...
What an amazing episode this is. @biolayne and I had the pleasure of interviewing celebrity Hollywood actor @ethansuplee. You may recognize this hunk a spunk from the popular Tv series ‘My name is earl’, along with movies such as ‘American History X’, ‘Remember the Titans, ‘Cold Mountain’ and many more!
Not only do we discuss Ethans career as an actor, we also hear about his struggles with weight, where at several time points throughout his career he reached a body weight of over 500 lbs!
In this episode we talk about how Ethans recent efforts enabled him to turn his life around, as well as the many strategies and tools he has used to get to where he is today.
To listen to the full podcast, click the link in the @beautyandthegeekpod bio on our Instagram page!...
Ready for a sustainable diet? Download Carbon now.
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THE COMPLETE CONTEST PREP GUIDE
Pre Orders ‘SOLD OUT’. ‘The complete contest prep guide will be available for sale this March 2018 from the online BioLayne store.
First Time I had used Flexible Dieting
After 6 competition preps in the past, this was the first time I had used flexible dieting. I hired Holly to coach me through 12 weeks of contest prep and my final peak weak. Without a doubt, using a flexible dieting method made the experience more enjoyable and helped keep me from cheating on my diet. My former contest prep diets were very restrictive in the types of food I could eat, but having the ability to choose the foods I wanted to get my nutrition from made eating more convenient and less monotonous.
I had Holly to check in with each week, and this definitely helped keep me accountable. Also, the extra guidance during peak week was imperative and greatly helped maximize the final physique I had worked so hard for. Great results are totally possible, without drastic dietary measures, when you have a professional dietitian providing a specific plan unique to you and your body. I have never been so happy with the final physique I brought to the stage. Thank you so much Holly!
I came to Holly with dreams to get my metabolism back on track and to have the energy and strength to train for competitive sprinting.
I chose Holly as she had extensive experience in my chosen sport ‘athletics’ and a solid background in nutrition and flexible dieting.
At 51, working full time in a demanding job Holly assisted me with a Reverse Diet.
Long story short, I started at my current maintenance calories. These were very low at under 900 calories per day, and I has been eating this way for years! During the 12 weeks I worked with her, I gained only 3kgs, and a good percentage was actually new muscle as my performance at training increased substantially with the increase in calories. I was able to increase my calories by almost 500 per day and I plan to continue increasing after finishing the program.
I have so much more energy, my sleep improved and I generally just feel so much better! I love the new found flexibility and being able to eat out socially again!
Thanks so much Holly
'12 Week Slow to Moderate Fat Loss' Program
At the start off 2018 I reached out to Holly to help me with weight loss. I wanted to learn how to achieve this with a flexible diet approach. It was always a constant struggle for me prior to starting with Holly to drop weight, be it my lifestyle choices or always having to travel for work. She took all aspects and situations into consideration and made dieting sustainable and easy to follow. It also worked! She is incredibly switched on with her nutritional information and training regimes and I would definitely recommend her. During the 12 weeks I worked with Holly I went from 81.3 kg to 74.7 kg which I am incredibly happy about even with a few weeks of set backs! Thanks again for all your help Holly, you really have shown me a better way and I have learnt so much more.
Initially I reached out to Holly for the fat loss challenge to try to lean out my "mom bod" and get back to resistance training after doing years of only long distance running. I am no stranger to weightlifting or dieting, so I was morally ready for the same stalled cycle of weight loss with minimal results that I was used to my body doing. Holly not only educated me about nutrition and flexible dieting, but in a short 12 weeks got me to the leanest I have ever been. I was blown away to see how well my body responded when properly coached and that I was not "unlucky", just uninformed, which is so true for many of us. Getting Holly as my coach was the smartest thing I could have done to improve my physique. I am so lucky to have had her as a coach as she has encouraged and inspired me to reach for more challenging long term goals. We are now starting a reverse diet to build up my metabolism and then a muscle gain program to increase my muscle mass, then to lean down even more during my next fat loss diet phase. I am so excited to start this long term journey with Holly's guidance to keep polishing away at my physique and see what my body is capable of becoming.
Initially I contacted Holly about a fat loss challenge, but Holly explained that with my current nutritional intakes I would be better off doing a reverse diet. I have to admit this did make me nervous, as I'd just spent 10 months settling into being a mum of two young kids and I felt like I'd finally found my feet and was ready to hit my goal and lose my baby weight.
However, I knew Holly was right.. there's no way I had even been eating enough in the first place to attempt fat loss and to try, would have been stupid.
This proved to me that Holly held my health as a priority over anything else. She assured me that we would be conservative with the reverse diet and put my mind at ease straight away. During the process I've asked a lot (and I mean a lot!) of questions. Holly has always responded promptly and always in detail, it's never a one line answer and she makes sure I understand the reason why I'm doing certain things. In the last 8 weeks we've upped my calories by over 500 calories a day and I've actually lost 2.7kg in the process! It's obvious my body definitely needed the extra fuel. I can't begin to explain to anyone how my mindset has shifted since working with Holly. Mentally, I'm no longer exhausted all the time, I have so much more energy and strength in the gym and I genuinely look forward to training again. I'm not exhausted just wishing for the day to end. I'm so happy and I'm excited for what's to come. For me this was always going to be a long term journey, yes everyone who wants weightloss wants it right now. But I urge you to put the short term goals aside and focus on your health and building a solid foundation to attempt fat loss as healthily as possible.
I've done it the wrong way in the past and up until now I've been paying for it. It's not worth it. Take the time now and do it properly, and in the grand scheme of things, what's an extra few months to build a solid foundation that you can maintain for life? This is only the beginning for me, I'm so extremely excited to continue on with Holly as a client and continue to build up my metabolism and then progress to my fat loss phase. Holly, I can't thank you enough for changing me from the inside out!
Holly certainly gave me individual attention and we worked together to agree on a plan for my body re-composition, which gave me a greater understanding of where we were going and how we would get there. I’m much more comfortable with my body and have a greater appreciation for food and what it does. I’m even back to wearing my shorts this summer!
I sought out Holly’s on-line professional assistance 16 weeks ago to help me understand my body and dietary requirements. I’m a 47 year old woman and noticed some slight body changes over the years, despite training hard and restricting my diet I was gaining weight and was just lost on how to eat for my individual needs. In the 16 weeks Holly has helped me in many ways, including a better understanding of my dietary needs, I no longer overtrain and I eat more than ever! In 16 weeks I was able to shift 4 kg of FAT and increase my fat free mass! (which is awesome!) I feel fantastic, full of energy and not hungry! I don’t over eat as my body is getting enough food and all the nourishment I require, with two high calorie days included! The macro diet was excellent for me and I was able to enjoy treats here and there as I thought I needed them.
Thank you for coaching me Holly and for your awesome feedback each week!
I feel like you've helped so much with my nutrition and getting rid of my destructive binge eating habits !
I'm 110% on board with the whole concept of flexible dieting, I think it's great and can't thank you enough for all your help!
I know now for me to be able to see continued results, I really need to really get more involved with my weight training and make sure I am being consistent with my nutrition so I can keeping building more lean muscle !!
Thanks so much for all your detailed recommendations Holly!
It goes such a long way and I truly appreciate it! You're a really great coach and I genuinely LOVE being apart of your squad!
Even while I was away the feedback helped me make more conscious decisions and put in far better effort than I would have otherwise.
I'm sooo excited to get back into a routine! I've also been really flexible with foods and eating things I haven't thought about eating in such a long time!
I'm having Tacos today and not feeling guilty !! Awesome
I really enjoy flexible dieting, and even while on holiday, and I don't have scales, I am trying to keep a close eye on things!
So far I've had no weight gain on my holiday, that's without a gym!
Thanks again for all the guidance and support!
Holly is a great trainer, I have lost 9.4kg since I started training with Holly.
Her knowledge of nutrition and fitness is exceptional.
I highly recommend Holly.
If you want change and are committed! come and see Holly! Awesome nutritionist and personal trainer!!