Avoidance coping, also known as 'avoidance behaviors' or 'escape coping', is a maladaptive (unhealthy form) of coping, where a person changes their behavior to avoid thinking about, feeling, or doing difficult things.
Avoiding stress might seem like a great way to reduce stress, but this isn't true. Often, it only exacerbates the stress and creates an even bigger problem. Confronting a problem or dealing with a stressor is likely the only way to effectively reduce the stress it causes.
I'm sure you are all familiar with the term "What you resist, persists,"? Well stress management is the healthier approach to managing that stress, rather than "stress avoidance", because we can't always avoid stress, but we can manage it with effective coping techniques.
Who is more susceptible to stress avoidance?🤔🤷🏼♀️
Interestingly, anxious people are more susceptible to stress avoidance because initially, this behavior is a way to avoid anxiety-provoking thoughts & situations. Procrastination is a common behavior during times of stress. However thankfully, you can b
Here is an example of avoidant coping
• avoiding a co-worker you need to have a difficult conversation with and refusing to schedule time to talk because it causes you anxiety.
• Saying "No" to a friends invitation even though you would like to go to support them because you feel anxious about being judged by stranger at the event.
Instead of avoiding, try “active coping”
• Make a plan to talk with your co-worker while acknowledging that you feel anxious. To help you get through, you could enlist the help of your boss or another colleague to mediate, if necessary.
• Letting your friend know that you want to support them but you are nervous to attend the event where you don't know the other guests. Ask if they can help you feel more comfortable by making some introductions or giving you a specific helpful task to help you feel more at ease.
If you find yourself using avoidance coping, look for opportunities to replace these behaviors with active coping strategies. It can certainly be hard to stop, but here are some tips to keep in mind as you work on shedding the habit.
SWIPE ACROSS 👉🏽...
The need for “meal plans” and cookie-cutter dietary approaches are OUT.
LINK IN BIO ⤴️
Stigmatizing foods as either good or bad or restricting foods to a very select list to reach your physique goals are quite frankly … a thing of the past. The science has shown us these restrictive practices are all highly unnecessary.
We know far too much as an industry to allow these “one plan fits all” approaches to continue making the rounds.
The structured 'hierarchy of importance' which I talk about in this video, (adapted from Dr. Eric Helms Muscle & Strength Nutrition Pyramid), is what makes the difference in succeeding in weight loss or failing repeatedly, time and time again. While many things do matter, its important to know WHY they matter.
This video aims to answer the following questions and keep you from wasting your time and energy on B*S fad diets and useless nutrition quackery.
In this video I cover the following;
1. Energy Balance
2. Consistency with Training & Nutrition
3. Macro nutrients
4. Micro nutrients
5. Meal Timing and Frequency (The Refractory Period)
6. Supplements (brief)
Repost from @outworknutritionofficial - Ok folks, now that you’ve read this, who here needs a restock on protein 🙋🏼♀️ Check out all of our products by visiting outworknutrition.com website.
Nearly everyone has heard a statement about high protein diets that goes something like this: ⠀
“High protein is great for building muscle, but it's bad for your health & messes up your kidneys! If you care about your health, you shouldn’t eat high protein!" ⠀
With so much apparent controversy around protein, it’s no wonder people are skeptical when high protein diets are recommended. ⠀
Todays post we review some science that may help put you at ease. ⠀
In a crossover design trial, participants consumed their “normal” (2.6g/kg/day) protein intake for 8 weeks & a “high” (3.3g/kg/day) protein intake for 8 weeks, for a total treatment period of 16 weeks. Notice, the normal protein intake was still pretty high compared to what the average American consumes. ⠀
Compared to baseline and to the “normal” intake, “high” protein had absolutely no adverse effects on blood lipids (total cholesterol, HDL, LDL, and triglycerides). Not only were there no differences, but all the values also fell in the healthy range.
The people in this study resistance trained & were relatively healthy, so this finding makes sense. High lipids associated with high protein consumers on a population level is likely due to the high amounts of saturated fats & inactivity amongst these people, NOT PROTEIN. ⠀
Further, the investigators looked at biomarkers of kidney function, which include glomerular filtration rate (an estimate of how much blood is filtered by the glomeruli in the kidneys) as well as creatinine, albumin, & blood urea nitrogen levels. These are all well-established markers of kidney function. ⠀
Again, the values for kidney biomarkers were within normal ranges & were no different between “high” protein and “normal” protein intakes. This is consistent with other studies that show similar findings! ⠀
If you’re interested in building muscle, consume adequate protein to support muscle growth without worry that protein will damage your kidneys or negatively impact blood lipids.
The goal of a muscle building phase is obviously to put on as much muscle as possible while at the same time minimizing the amount of fat we put on. Of course, this is going to be influenced by your genetics to a great extent, however, there are some potential strategies we can use to mitigate fat gain 🤗.
The main strategy is to gain mass at a very slow rate, ~0.2% BW gain per week. However, there are also macronutrient manipulating strategies as well.
One of the ways we might be able to do this is by preferentially increasing our carbohydrate intake, relative to dietary fats as the percentage of remaining calories after our protein targets are calculated.
I will preface this by saying that this is based on mechanistic data, and the physiological differences in terms of bodyfat gain are probably small. Nonetheless, as a competitive athlete, we want any small advantage we can get 🥰.
The reason you may want to prioritize increasing carbs when entering a muscle building phase is due to the way carbs are metabolized. Typically, excess carbohydrates are metabolized via de-novo lipogenesis, AKA converted to fat.
However, several mechanistic studies indicate that only a small percentage of the carbs we eat actually end up as fat.
It’s much more likely that we use the carbs for energy production and dietary fat is spared and stored in adipose tissue. Therefore, increasing carbohydrate content may be a useful strategy to decrease bodyfat gain during a building phase due to the inefficiency of this mechanism.
Other potential contributing mechanisms may be increases in satiety due to the effects of carbohydrates on leptin, and possibly due to increases in fiber intake which are most often found in carbohydrate rich foods.
The last potential mechanism is through increased energy expenditure due to improved training performance associated with increased carbohydrate consumption.
I will say, at the end of the day this is just a useful dietary strategy. However, personal dietary preferences and total energy intake are still the most important factors.
👇🏽Comment below, do you prefer eating higher carbohydrates, or fats?I...
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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!!