Let’s talk cellulite!
Cellulite is caused by subcutaneous fat within fibrous connective tissue that gives a dimpled appearance to the skin. For some reason, societal norms have deemed cellulite “unattractive,” even though it’s present to some degree in most women. Yep…most women! I have plenty 😊 With that said, there’s obviously many businesses making money by selling you cellulite treatments that don’t really work.
Here are some of the things that WILL NOT help you reduce cellulite.
1. Detox supplements
2. Drinking crazy amounts of H20
3. Cellulite creams
5. Random stuff people try to sell you on social media.
At the end of the day, cellulite is associated with genetics, bodyweight & age. Some of us are just more predisposed to having cellulite than others & the prevalence tends to increase with age.
However, some things that you can do to help reduce (but not completely eliminate) cellulite is resistance train to help build muscle & reduced its appearance, reduce body fat & focus on having an overall balanced diet including adequate amounts of nutrient rich fruits & veg.
Now, these are not magical solutions to reduce cellulite, they are just general lifestyle modifications that can help you be healthier & might, in turn, help reduce cellulite.
Should we even be worried about cellulite 🤨? As women, we can get so worked up about a bit of cellulite because of what society deems beautiful.
First off, I can assure you that most people don’t notice it to the extent you do. We tend to exacerbate our physical insecurities to a greater degree than what they actually are.
Second, most women are likely to have some degree of cellulite as we age. We should work on accepting our bodies imperfections rather than doing everything possible to change them!
Cellulite is normal!
If you eat a healthy balanced diet & exercise regularly yet still have a little cellulite, don’t sweat it! I know it’s easier said than done but we need to understand that it’s part of our physiology. Cellulite, unlike obesity does NOT have negative health consequences & there is no reason to demonize it.
Make sure to share this post with a friend who can benefit from reading!...
11 Days out from @wbffentertainment world championships in Las Vegas🔥🔥
Today’s Weight: 62.8kg
Current Macros: 1302kcals 🤪 (still want to drop another 1kg fat from my hamstrings and quads between now and show day. NOT optimal - but that’s life for a competitor if you want to 🏆 win)
Lifting: 4 days (x3 lower, x1 upper ~ 2 hrs each)
Cardio: 2 x 30 min HIIT sessions for the week. This is the 2nd week I’ve added in a second HIIT session.
Steps: weekly average is 10k
Not long to go now! Weekly update video posting tomorrow 🙃
Low bar squats
Seated hamstring curls 1-1/2’s
Leg press calf extension
TRX ab tucks
How are you all enjoying the Road To Worlds Program!?...
How much protein can you have from protein powders?
The underlying question here stems from the idea that protein supplements are similar to other supplements such as caffeine, creatine, or a multivitamin, which you can certainly overdo.
Although protein powder is technically a “supplement,” I think it is better categorized as a food.
At the end of the day, protein powders are just highly purified protein sources which are no different than getting protein from a whole food source like meat, dairy, or eggs.
Protein powders can certainly be used to help you reach your daily protein targets if you don’t consume enough protein from your diet and you can certainly have more than just one serving per day.
Again, protein powder is just food 😊
Although you can certainly consume several servings of a protein supplement per day to help reach your protein targets, I also don’t recommend it as your main source of protein source.
This is not because there will be some inherent harm associated with using protein powder, but consuming diverse protein sources (e.g., meat, dairy, eggs, beans) will also increase your intake of other nutrients that may not be obtained from the supplemental form.
I’m not so sure you want to put yourself at risk of deficiency now do you? 🤔
However, there really is no data suggesting that a certain amount of protein from powder is detrimental to your health in any way. If someone’s told you “Don’t consume more than one serving of protein powder,” I’d suggest you stop listening to that person for nutrition advice lol.
Overall, I think protein supplements are a great way to increase your total daily protein intake and help you reach your protein targets if you’re struggling in that area.
Additionally, they are extremely useful whenever you’re in a situation that’s out of the ordinary, such as traveling for work or vacation. Typically when traveling, hitting your protein target can be tough, in fact I’ve packed my @outworknutritionofficial protein with me today, and will help to make sure I stay on track !
⚠️Need a restock on protein? Check out our range @outworknutritionofficial...
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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!!