Just do your thing today with passion, humility and honesty. Do what you do, not for an applause but because it is what is RIGHT. Yes, forget about popularity and focus on sincerity❤️
Turns out there is a nationally recognized day for just about anything here in USA 🇺🇸 Thursday, 21 October is national pumpkin cheesecake day!
If you’re a fan of pumpkin spice and you like your dessert 🤤 … then this recipe is for you!
Macros per (BIG) serve
12.7g Pro / 31.4g carbs / 9.7g Fat
*Recipe makes 12 slices!
This recipe is straight from my book 📚 “The complete contest prep recipe guide”, which also happens to have an entire section dedicated to cheesecakes including; salted caramel cheesecake, mini peanut butter cheesecakes, strawberry and Oreo heart shaped ❤️ cheesecake and my personal favorite “the Cookie Monster” 🍪😈
This guy tastes incredible and has about a third of the calories of a regular cheesecake, with some simple yet clever reduced calorie food swaps!
My recipe calls for this to be baked using a standard springfrom cheesecake tin, however you can also make it as a slice like you see in the picture which I thought looked super cute too!
Swipe across for my recipe and baking instructions, and grab a copy of my recipe guide by clicking the link in my bio! ⤴️
Available as an Ebook or physical copy 🥰...
For someone who is overweight & has several health complications associated with weight, i.e. T2 diabetes, then losing weight will absolutely help improve health!! Poorly controlled blood sugar contributes to an increased risk of CVD, kidney problems & all cause mortality!
However, this is NOT the population I’m referring to in today’s post. Health goes well beyond our blood biomarkers. You need to consider the impact of weight loss on your wellbeing too!
The @teambiolayne coaching team have worked with numerous clients over the years who are already in fantastic shape yet want to lose another 15-20 lbs. While we are all for hard work & striving to improve daily, I think we’ve all seen firsthand the effects that such goals can have on our mental health.
First off, it’s important to have REALISTIC goals. What is “heathy”? If some of these clients were to lose 15-20 lbs they would be stage lean ready to compete! Unfortunately they’ve been lead to believe this is “normal” & can be maintained long term. In reality, their ideal physique may be completely unsustainable, which can contribute to the development of very unhealthy habits in the pursuit of said physique.
We’ve had individuals come to us who are severely restricting calories, have removed whole food groups from their diet, are trying to maintain crazy amounts of exercise & completely isolate themselves from social events in effort to maintain their bodyweight. What typically happens is their mental health tanks. Even though they are doing everything possible to maintain their physique, they feel very unhappy.
My key message today is that weight loss shouldn’t always be the goal. Ask yourself this ☝🏽Is it time to re-evaluate your goals 🤔 Perhaps this message has you thinking about reverse dieting or improving your mental health & wellbeing? There are many things we can work on that brings improved health outcomes 🙂
If you’re unsure about what’s realistic for you, or you’ve held off because your afraid, I highly recommend working with our team of coaches or me to guide you through this process! We can help determine what’s sustainable according to your lifestyle!...
Hey folks! In today’s post I want to talk about what I consider one of the most important topics relating to fat loss, and that is wildly unrealistic expectations on the rate of fat loss!!
Most people who have never dieted before believe they should be able to lose 30 lbs (~13.5 kgs) in 30 days! If you’ve been in the fitness space for a while you know this is completely unrealistic for most people, yet SO MANY people think this is truly achievable.
These kinds of unrealistic expectations are likely due to the immense amount of propaganda across various media sources promoting “quick” weight loss. Although, you technically could lose 30 lbs in 30 days, let’s talk about why that’s actually NOT desirable.
When we lose weight, that weight is composed of not only fat, but lean mass and water as well. Many dieting strategies that promise rapid weight loss include some sort of wonky detox or diuretic that causes you to lose a bunch of water weight. AKA not actual fat loss!!
When it comes to weight loss, slow is almost always better. Why is that 🤔?
Well, studies clearly show that slow weight loss results in more weight lost as fat mass and less lost as lean mass. Theoretically, two people can lose the same amount of weight, yet have drastically different body compositions because one lost weight slowly while the other took a faster approach.
So, what is a good rate of weight loss then❓
Based on my experience working with hundreds of clients, aiming for 0.3-0.8% bodyweight loss per week is a good rate. To put into perspective, for a 150lb individual this is between 0.5-1.2 lbs per week.
This rate is fast enough to see weekly progress and yet not so fast that you will risk losing large amounts of muscle mass.
Of course, other factors such as protein intake and resistance training will influence the amount of lean mass retained, however, the rate of weight loss is just as important.
Let me know in the comments, have you previously attempted to lose weight and what did you consider a realistic and sustainable weight loss rate?...
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Tired of the yo-yo diet cycle? Learn how it’s possible to achieve long term results through the process of reverse dieting! Check out my book ‘The Complete Reverse Dieting Guide’ written by myself and the man who pioneered the concept Dr Layne Norton.
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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!!