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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Obesity & Food Addiction -
Is food addiction real, or is it something else?
Many people automatically assume that obese people are gluttonous with no self-control when it comes to food choices. This implies that their weight is completely their own fault. Other people claim that obese people have an addiction to food, this approach implies that they have a little fault or responsibility for their body weight. Two very opposing views, do which one is closer to reality?
As with many topics, the answer lies somewhere in the middle.
Raymond eat al. 2018 set out to evaluate 408 type 2 diabetics to see if BMI was associated with food addiction. Specifically, it’s not considered a true addiction but rather ‘food dependence’ which is different than the standard addiction we typically think of. This was assessed using the YFAS scale (the standard by which food dependence is assessed).
Results: they found a virtually linear association between BMI and and food dependence! This might explain why diets fail for so many obese people. If someone is addicted to drugs, simply removing the drug is often not enough, they also need to undergo therapy to ‘reprogram’ to help change behavior and long standing food habits.
Conclusions: while losing weight REQUIRES a calorie deficit, simply telling someone to eat less and move more may be extremely unhelpful as it feels to address one of the root causes of their condition.
In order to facilitate long-term weight reduction and maintenance of weight loss, we need to develop comprehensive physiological AND psychological therapies that not only target the outcome (weight gained), but also address the root causes of obesity.
My ‘12 week Pro Fitness Model’ program is now LIVE. Click the link in my bio for more details.
All you will need to follow along is a Biolayne Workout Builder membership and my Nutrition coaching app @Carbondietcoach! 🍏 📱
𝗪𝐡𝐚𝐭’𝐬 𝐢𝐧𝐜𝐥𝐮𝐝𝐞𝐝 ?
𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠
💜 This is a 12 week gym-based program, also with a lower body focus, specifically on the hamstrings and glutes.
💜 This program includes x4 resistance based training sessions per week
* x2 lower body specific sessions
* x1 upper body session
* x1 full body + core work throughout
💜 Exercises can be substituted if you don’t have access to the suggested equipment, simply scroll through our exercise selections to accommodate your needs.
💜 Over 270 exercise demonstrations to help you with your technique for many of my favorite exercises.
💜 Education and guidance for when and how to make adjustments to your cardio
𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐮𝐬𝐢𝐧𝐠 𝐂𝐚𝐫𝐛𝐨𝐧 📱
Sign up to my Carbon Diet Coach.
Select your goal
▪️fat loss
▪️muscle gain
▪️weight maintenance
▪️reverse dieting
🔸Enter some key pieces of information about yourself and the coach will literally do the rest.
🔸Log your meals using our advanced, yet easy to use food tracker, then 𝘤𝘩𝘦𝘤𝘬 𝘪𝘯 with the coach on your preferred check in day.
🔸The coach uses a science based coaching algorithm which analyzes your weekly progress and refines your nutrition recommendations to keep you on track towards your goal.
🔸You choose exactly how much weight you want to lose or gain (if building) each week, and the coach does the rest. Exactly like I would if I were coaching you.
𝐂𝐥𝐢𝐜𝐤 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨 𝐟𝐨𝐫 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐝𝐞𝐭𝐚𝐢𝐥𝐬 !
🔥Thermogenic supplements ☕️- YAY or NAY ? 🤔
This is pretty intriguing to me!
While the two studies shown here show medium effects on BMR in rather acute settings, this doesn’t really tell us about the long term effects of thermogenic supplements on body composition. This is why we are still undecided about the inclusion thermogenic ingredients in our supplement range. Their isn’t enough evidence to support their use.
Here are my take homes on thermogenic supplements;
1. Fat burners are not magic; however, they do show a small transient increase in energy expenditure. Although these finding were statistically significant, how meaningful this is when it comes to fat loss unclear.
Speculating, is very likely the effect would be dependent on
1. your current maintenance calories, as 48 kcal/day difference in 24 hour resting energy expenditure could be a very small % increase for some and
2. the adaptiveness of an individuals metabolism.
2. It’s also hard to say whether the proprietary blend of these thermogenic supplements has any additional benefits when simply compared to caffeine alone, since many of these supplements contain caffeine, which is known to be a stimulator of thermogenesis in both acute and chronic settings.
Remember, the effects of a thermogenic supplement will NEVER outweigh those of a poor diet and physical inactivity.
The effects of thermogenic supplements should be thought of as the final 1 or 2% where diet and exercise comprise the overwhelmingly larger 99%.
Overall, there needs to be far more rigorous long term research on the effects of thermogenic supplements, especially in studies compared to caffeine alone. ☕️
NEW PODCAST ALERT 🔥🔥🔥 @beautyandthegeekpod
Link in Beauty and the Geeks Instagram bio
This episode our guest is @billcampbellphd Dr. Campbell is a professor of exercise science at the University of South Florida and a personal friend of ours. He is also one of the hardest working men in academia dedicated to physique research.
There are not many labs in the world that focus specifically on body composition improvement, but Dr Campbell’s Physique Enhancement Lab does exactly that! And a large majority is in females!
He has also produced many notable graduates including 2 coaches of @teambiolayne @jaymeslongstrom and @mathasfitness
In this episode Dr Campbell drops a ton of knowledge bombs & also discusses results from their research past, present, and talks about future research.
He also talks about how he came to where he is today which is an incredible story. You don’t want to miss this episode. Hit the link in our bio! 🔥
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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.
