For a healthy lifestyle you need to balance regular exercise with good nutrition habits. Let me guide you towards the best pathway for you, and help achieve your long term health and physique goals.
CONTACT US SO WE CAN HELP YOU ACHIEVE YOUR HEALTH GOALS!
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The Importance of Exercise for Fat Loss | Educational Video | Holly T. Baxter
9 Behaviors for Successful Weight Loss | Weekly Update | Holly T. Baxter
Final Day at The Olympia! | Holly T. Baxter
EPIC First Day at the Olympia! | Holly T. Baxter | Team Biolayne
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Instagram
We have good news for you! A LOW CARB DIET isn’t the ONLY way to go into diabetes remission!
Shout out to @teambiolayne coach and fellow dietitian @antidiet_dietitian for today’s graphic! Swipe across ➡️ for her take homes and read below for my summary
💜🤍💜🤍💜🤍💜🤍💜🤍💜🤍💜🤍💜
Diabetes is a condition caused by poorly controlled blood glucose levels, resulting from either insulin resistance (type 2 diabetes) or autoimmune damage of the B-cells in your pancreas that make insulin (type 1 diabetes).
Until recently, type 2 diabetes (T2DM) was treated by managing the symptoms, however the main goal now, is to reverse it into remission👍🏽🥰
A recent paper (2021) demonstrated how very simple dietary interventions improved & even prevented T2DM. Clinical trials show that weight loss of >15 kg or 10% of a persons body weight is perhaps the greatest predictor for diabetes remission. This is linked to the weight loss itself and the positive influence weight loss has on regulating our blood sugar levels.
If the key to diabetes remission is long term weight loss maintenance, then it seems that ANY dietary approach that you, as an individual can adhere to, is likely to be the best approach for remission!
Interestingly, while early dietary approaches prescribed for the management of diabetes such as the low carb diet have been shown to be effective for weight loss (for those who can stick to it), the evidence to support its effectiveness beyond two years is limited.
Take home!
This is great news! It gives you the flexibility and power to take control of your own dietary choices. A low carb / sugar diet is not the ONLY way!
⤵️ Save this post and share it with a loved one who has Diabetes. ❤️
I want to take a moment to share
some of the amazing results 🙌🏽🥰achieved with our nutrition coaching app @carbondietcoach ☺️
Id love to share more, so if you have your own transformation please share this with me by emailing 📧 holly@joincarbon.com
What is Carbon? 🤔
Simple. Scientific. Sustainable.
Carbon is the coaching system built from YEARS of combined experience that provides you with personalized nutrition recommendations at a fraction of the cost of normal coaching.
Firstly, Carbon coach uses an advanced coaching algorithm written by myself, Dr. Layne Norton & fellow Dietitian Keith Kraker.
🟣 Carbon 𝘢𝘯𝘢𝘭𝘺𝘴𝘦𝘴 your data & weekly progress, & refines your nutrition recommendations to help stay you on track with your goal!
🟣 Unlike My Fitness Pal (MFP) which gives you a “one time” calorie calculation, using a genetic online calculator, or set your own targets using the premium version ($14.99)
🟣 With us, you set your goal & preferred weekly rate of weight loss (or gain) & the coach monitors your weight changes & your intake just like a coach would🙋🏼♀️
🟣 It then adjusts your nutrition targets based on your data & how you respond! 𝐏𝐥𝐮𝐬 𝐢𝐭'𝐬 𝐚𝐥𝐬𝐨 𝐜𝐡𝐞𝐚𝐩𝐞𝐫 $𝟗.𝟗𝟗😉
We have been compared to MFP, however we are 𝐍𝐎𝐓 𝐚 𝐟𝐨𝐨𝐝 𝐭𝐫𝐚𝐜𝐤𝐞𝐫, we do however have a tracker included for your convenience.
Achieve long lasting results using an approach that fits YOUR dietary preferences.
Check us out by clicking link in my bio!
Caffeine is one of those supplements that we never stop talking about and for good reason!
In the context of sports sciences, it is one of the most well-tested supplements that consistently demonstrates ergogenic benefits.
However, today I want to talk about whether caffeine use improves performance specifically in women 💁🏼♀️.
Most resistance training studies focus on male populations, therefore, the data on women is scarce. Nonetheless, there is a current effort to produce more data specifically in female populations.
Regarding caffeine, there are several studies that investigate its effects specifically in women performing resistance training. Overall, the evidence clearly suggests that caffeine confirms performance enhancing benefits in women similarly to men.
If you understand physiology, there is no real reason to believe that caffeine would work vastly differently in men and women.
However a study by Goldstein et al., examined the effects of caffeine supplementation on upper body strength and endurance in female athletes. In this crossover trial, 15 women consumed either 6 mg/kg of caffeine or placebo in a random order prior to testing with 7 days in between each treatment.
When performing the bench press after consuming caffeine, women had a significantly higher 1 rep max compared to when they took placebo (52.9 kg vs. 52.1 kg).
While this doesn’t seem like a huge difference, if you’re a lifter you understand how hard it is to hit a 5 lb PR sometimes.
Another study by Norum et al., showed similar improvements in 1rm with caffeine usage in both the squat and the bench press, as well as repetitions to failure at 60% 1rm.
These are not the only studies that show benefits of caffeine in women. However, you can only review so many in one Instagram post! 😂
With that said, caffeine is undoubtedly safe and effective for women to use. The overall effective dose may be lower than males since caffeine should be supplemented based off bodyweight.
Roughly 6mg/kg BW seems to be enough for maximal benefits!
Check out @outworknutritionofficial Pre Workout range and our NEW Caffeine Free flavor drop ! Strawberry Lemonade!
2019 was the last time I was fully committed with coaching clients!
So much of my time the past 2 years has been spent on business management, writing books, filming content, preparing training programs for the workout builder, supplement lines, podcasts, seminars and my contest prep😵💫
It’s been one heck of a journey and a lot of hard work, and I’m incredibly excited to see what the future has in store as a result of these efforts ☺️ However one major thing has been missing and that is coaching! I need YOU all in my life! 🥰
The work carried out in one on one coaching and the results achieved is so incredibly rewarding! Ive also had an opportunity to meet some amazing people from all over the world and develop amazing friendships in the process!
I’ll be taking on a very limited number of clients (4 per month) starting November 8!
If you have been having a difficult time reaching your goals, and have thought about getting support & guidance, reach out to me by visiting the Team Biolayne website (link in bio)
@teambiolayne has just refined its coaching process and coaching portal, so I’m excited to have the opportunity share this with you.
What’s included
-Access to Team Biolayne Coaching Portal -Weekly check ins
-Video communication
-Complete Nutrition Assessment
-Macro Adjustments (as needed)
-Exercise adjustments (as needed)
-Ongoing learning & education included as part of my program!
-@outworknutritionofficial product discount
-6 month minimum coaching term
I can’t freekin’ sleep I’m so excited!
2. Track Your Food
3. Check In
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Outwork Nutrition Pre-Workout.
- Beginners through advanced
- At Home & Gym Based Options
- 4 - 16 Week Programs
- 240+ exercises
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Testimonials
- First Time I had used Flexible DietingAfter 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' ProgramAt 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!!
Flexible Dieting is a relatively NEW nutritional concept which helps govern your nutritional choices and ultimately meet your specific sporting or health/fitness and physique goals.
