‘Welcome, 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’
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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!!
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Fat Loss Using Carbon - Week 10
Case study - Client Spotlight
Fat Loss Using Carbon - Week 9
How To Plan A Peak Week
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𝗪𝐡𝐚𝐭 𝐢𝐬 𝐍𝐨𝐧-𝐂𝐞𝐥𝐢𝐚𝐜 𝐆𝐥𝐮𝐭𝐞𝐧 𝐒𝐞𝐧𝐬𝐢𝐭𝐢𝐯𝐢𝐭𝐲?
𝘊𝘰𝘮𝘮𝘦𝘯𝘵 👇🏽 𝘪𝘧 𝘺𝘰𝘶 𝘵𝘩𝘪𝘯𝘬 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘕𝘊𝘎𝘚?
NCGS is characterized by GI symptoms when consuming gluten, independent of Celiac Disease or wheat allergy.
The prevalence of NCGS is unknown. The main reason for this is because so many people follow a self-prescribed gluten free diet, making it difficult to discern those with true NCGS. However, we do know that self-reported gluten sensitivity has been increasing over the past several decades.
I personally think that this is because of beliefs that this somehow helps with weight management, which is actually false. #Energy Balance.
NCGS seems to be related to irritable bowel syndrome (IBS) where approximately 30% of people with IBS have NCGS.
𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝐀𝐬𝐩𝐞𝐜𝐭𝐬
Individuals typically realize they have NCGS after following a gluten free diet and observing that GI symptoms improve. However, when testing for celiac, these patients show normal duodenal histology (biopsy) and may test negative for many celiac markers including anti-tTG IgA and IgG antibodies.
Symptoms of NCGS are not caused by an allergic or autoimmune response to gluten unlike Celiac disease or wheat allergy. Approximately between 5-30% of individuals who avoid gluten in their regular diet have NCGS.
𝐒𝐲𝐦𝐩𝐭𝐨𝐦𝐬:
Abdominal distension, pain, bloating, diarrhea, constipation, nausea, vomiting. NCGS is also associated with neurological symptoms such as a headache and migraine. IBS patients who are positive for anti-gliadin antibodies were 10x more likely to improve from GFD.
𝐃𝐢𝐚𝐠𝐧𝐨𝐬𝐢𝐬 -> see graphic
𝐃𝐢𝐬𝐜𝐮𝐬𝐬𝐢𝐨𝐧
A study by Uhde M, et al, (2016) performed multivariate analysis using various potential biomarkers including DGP IgA and IgG, AGA IgG, IgA, and IgM, soluble CD14, endo CAb, amongst others and were able to distinguish NCGS from celiac patients and healthy patients.
This means that when testing for NCGS, a panel of markers may be more accurate compared to individual biomarkers as in Celiac.
𝐓𝐚𝐤𝐞 𝐇𝐨𝐦𝐞𝐬:
- continues in comments
𝐇𝐚𝐩𝐩𝐲 𝐒𝐮𝐧𝐝𝐚𝐲 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞!
Just wanted to share a little message with you all!
So most of you know I began a Fat Loss Goal with @carbondietcoach on June 1st after a long off season of Muscle building. I wanted to take a conservative approach and target a much slower weekly rate of weight loss this time around. I’ve always taken a fairly aggressive road when competing with shows.
I’ve typically been a 100% in or 100% out person with a perfectionist mentality. I’ve never been really able to adhere to a nutrition protocol without a show to keep me accountable. This time around I wanted to prove to myself I could do it in a healthy more sustainable manner with fewer restrictions. I’ll admit it’s been mentally tough, I’m used to seeing results very quickly and in the past, I’ve struggled to stay on track without rapid change.
Happy to say today I weighed in this morning at 69.5 kg 😃 That’s 5.3kg weight loss over 9 weeks and its honestly not even felt like I’m ‘dieting’.
I’ve allowed myself higher calorie days if I’ve needed them, and I’ve even had a number of non compliant week. Even though I haven’t met my target rate of weight loss every week, I’ve still gradually been dropping and it’s been a great experience and mindset change.
Even I, as someone with a lot of knowledge and experience have had a hard time trusting the process at times. I found myself stuck for 4 weeks at the same weight 73kg and had moments of self doubt about ever getting back into the 60’s 😅
The biggest difference this time round is I haven’t had any huge calorie blow outs. In the past, if I wasn’t perfect and I went over my targets, I’d allow myself dwell on the fact and then royally throw my adherence out the window and this would REALLY set me back.
Giving myself more flexibility and taking a slower approach has enabled me to be so much more consistent over time and this has been nothing short of AWESOME for my physical and mental health, and sure enough it’s paying off with successful weight loss 🙂
My message to you guys is to have patience, be kind to yourself and trust the process!
𝐓𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐚𝐧𝐬𝐰𝐞𝐫𝐬 𝐭𝐡𝐞𝐬𝐞 𝐪𝐮𝐞𝐬𝐭𝐢𝐨𝐧𝐬:
1. How is it diagnosed and how is it treated?
2. What mechanisms are at play when celiac patients consume gluten?
3. Symptoms of a Celiac / Villous Atrophy
5. How do we treat Celiac Disease ?
6. What are the health risks for Celiacs
Stay tuned for my follow up post that looks in more depth at diagnosing celiac and other conditions that may often be confused with celiac!
What can you share with us about celiac? Or your experience as someone who suffers with CD !
It’s been a while since I posted a training video 😅 like and save ❤️⤵️
Good news I’m down from 74 kg which was my average weekly weight just a few weeks ago at the end of my BUILD, to this week sitting consistently in the mid 71kgs following a ‘Conservative Fat Loss’ using @carbondietcoach 😃
Those who are currently following the ‘get lean & train with me’ program on the @biolayne WORKOUT BUILDER will recognize some of these movements !
🙏🏼Thankyou so much for all the workout tags and messages! You guys are AWESOME !
(𝘐𝘧 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘨𝘦𝘵 𝘪𝘯𝘷𝘰𝘭𝘷𝘦𝘥 𝘤𝘭𝘪𝘤𝘬 𝘵𝘩𝘦 𝘭𝘪𝘯𝘬 𝘪𝘯 𝘮𝘺 𝘣𝘪𝘰!)
𝗪𝐎𝐑𝐊𝐎𝐔𝐓:
1. Glute Cable Pull Through
2. Machine Kickback (Glute Med focus - toe turned out)
3. Hack Squat
4. Single Leg Extension
5. Glute Drive
6. Glute focus Hyperextension
7. Standing Calf Raise
8. Leg Lower + Bent Knee Reverse Crunch
Quite a few substitutes for me this week with my groin injury. Good news is none of these hurt 🙏🏼
Wearing @ryderwearwomen @ryderwear
𝐃𝐈𝐒𝐂𝐎𝐔𝐍𝐓 𝐂𝐎𝐃𝐄: HOLLY10
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.
