Hannah Davies – ‘adapted things to suit me’

Hannah, what were your goals when signing up with me?

I wanted to gain control over my eating habits and go onto a productive training programme.

What reservations if any did you have before we started working together?

I was worried that I may become obsessed with my eating and feel stressed by this. Furthermore, due to handing over control of my training, which I love I was worried I would enjoy it less.

How was I able to help you with your reservations?

Initially when we started I began tracking macro’s, however this brought out feelings of obsession and stressed me out. You were able to produce a system that stopped me stressing and kept my nutrition on point.

Also when developing my training programme you discussed with me your suggestions and allowed me to have my own input. I could then incorporate some of the exercises I love.

In point form, can you list your achievements training with me thus far?

• Control over my eating.
• Furthered my education in regards to nutrition.
• Faster progress in the gym, seeing positive strength increases.

I have really enjoyed working with Hannah, she presented new challenges that I had not encountered before. We got round these challenges together by developing a method of nutrition that she could understand, do easily and still be accountable towards. Furthermore, we made sure that her training was productive but also importantly something she would enjoy doing. I have seen Hannah become more and more confident in both aspects and I am very proud of what we have achieved to date.

Interested in online coaching? You can check out what I have to offer here.

The Fundamentals Make The Athlete

Back to basics

We all know those people who want to know the latest best exercise, or the new amazing supplement on the market. They are so focussed on the latest and greatest but have not taken the time to develop what matters most, and that is a strong foundation.

What makes up a strong base?

We all know that the best things in life are based of a few simple core principles. Apple products are great because they are so easy to use, this is the strong base they develop from. Costa produce some fantastic coffee variations and these all stem from top quality coffee beans. To be the best or to develop and grow you need a strong foundation to do it from. For the athlete this means perfect (or near to) technique on the main compound lifts, that’s squats, deadlifts and pressing varieties. It also requires a strong nutritional base, that’s your protein, carbs and fats, getting what you require by the end of the day, consistently. Developing these two aspects in the early stages of an athletes career pays massive dividends later on.

Stop looking for ‘training secrets’ & ‘magical supplements’
I know when I first started training I was far too concerned with the wrong things. Thinking if I took this shake and did this bicep tri-set routine I’d be cut and jacked in no time. I missed the bigger picture, and that was getting key basic principles correct. Any supplement or new training protocol is only ever going to be like the sprinkles on a cake. If you have a poor quality sponge, no matter how good those darn sprinkles are every bite will taste terrible. Just like no matter how good a supposed supplement or training method is meant to be, if you have poor technique on the main compounds or do not hit the your personal macro requirements by the end of the day, you will not see the results you desire. I know this first hand.

A coach can really help you get these aspects nailed, and keep you from straying too far from what matters. Not only do they keep you accountable for your nutrition, but if they are any good they know no matter how advanced you are as an athlete you can’t go wrong with a good squat, deadlift or pressing pattern. Making sure you are continually getting the basics right, each and every day.

Connor Stanbridge – ‘educated me dramatically through the process and always have time to answer my questions’

Connor, what were your goals when signing up with me?

I wanted to increase my weight slowly, because I wanted to add mainly lean muscle without the fat. I also wanted to increase my weights in the gym mainly focusing on my compound movements.

What reservations if any did you have before we started working together?

I was concerned about adding too much fat, and being told what to do and never why.

How was I able to help you with your reservations?

You helped me by increasing my weight and the I calories consumed, without adding fat. Plus I dramatically increased the weight used on the compound lifts. Finally, one major part is you have educated me along the way massively.

In point form, can you list your achievements training with me thus far?

• Gained lean muscle mass
• Increased strength
• Furthered my education
• Improved my confidence
• Made me love training, no longer seeing it as a chore

Is there anything else you’d like to add?

I would just like to say it has been a pleasure being coached by you and I am really looking forward to many more months to come. You have seriously helped me along the way with increasing my weight and lifts, and not only are you a great coach you are a really down to earth guy and become a great friend. One massive point for me although I have got a hell of a lot to learn, you have educated me dramatically through the process and always have time to answer my questions, which I admire and respect a lot. Once again thank you and looking forward to many more months.

I have really enjoyed coaching Connor, he is always looking to learn and understand the process behind his training and nutrition. This is something I really admire in my clients and encourage. He is currently doing a Personal Training course and in future has the goal of stepping on stage as a Mens Physique Competitor.

Interested in online coaching? You can check out what I have to offer here.

Focus on the Process to get the Goal

Are you goal or process orientated? 

You may be wondering, what in heck is he on about? Process orientated…goal orientated…what are these concepts? So I guess it would be best to clarify what I mean by each:

Goal Orientated– you focus on the end product, this might be a certain body weight, an amount to be lifted or even a promotion. This is your key driver, it gets you out of bed each day.

Process Orientated– instead of looking at the end product you hope for, you focus on what needs to be done to get there. If you want to hit a certain bodyweight, you make sure to eat and exercise each day in a way that would take you there. If you want a promotion by the end of the year, each day you nail your work and go the extra mile. You look at what needs to be done to get you to your goal, this is your focus each day.

As you can see there is one KEY DIFFERENCE; one focusses on the END PRODUCT and the other on what NEEDS TO BE DONE TO GET THERE.

So what’s wrong about looking at the end goal all the time? I mean it’s good to set goals and have them drive us throughout life? Well yes, setting goals is brilliant, and they need to be there to give us purpose and direction. However, the problem with thinking about the end product all the time is that you want it now. Or if something goes a bit skew whiff one day you get very frustrated.

Take Bob, he wants to get to 165lbs for a natural bodybuilding competition. Now Bob has given himself 20 weeks to get there, which should be plenty of time as he is only weighing in at 185lbs. So Bob knows that if on average he loses a pound per week he will hit his goal. Bob isn’t an idiot and knows that at first he can expect weight to come off faster and it will gradually slow.

Each day Bob wakes up and weighs himself, always with the focus on the end weight. So he is setting himself up for disappointment every single day, because he is not yet at his goal weight. Imagine a situation where he is 10 weeks out, and his weight stalls, he loses nothing for a week, or even gains a pound. Bob being Bob is thinking that he will not hit his goal weight at this rate, he gets very anxious and decides to add cardio and drop his calorie intake.

Bob then loses a lot of weight the next week, and once the 20 weeks are up he is actually 5lbs lighter than his goal.

Now take Fred, he is going for the same show, so he also needs to get down to 165lbs. Like Bob, he is a smart guy, he knows how to get there. However, unlike Bob, Fred focusses on these processes, he looks at what macros and exercise needs to be done each day, and is satisfied each day as he gets this done. Fred’s weight also stalls one week, however, being process orientated Fred knows he has done everything right and cannot do anything more. So he sticks to his guns, and when the 20 weeks finish, he manages to also reach his goal, but is 5lbs heavier than Bob.

So whats the difference? Both Bob and Fred were able to get to their goal, but Bob actually overshot and lost more weight than he needed and aimed for. In this situation it meant that he actually lost lean muscle mass by making drastic changes to his diet and exercise. He therefore placed lower than Fred, who being process focussed, didn’t lose his head, and therefore kept a higher amount of lean mass.

This is just one example of how being too focussed on the end product can worsen the outcome. Life is not linear, we get peaks and troughs of good luck and bad luck. However, if you focus on what you are doing to get to your goal, rather than goal in question, you will be in a better place to consistently do what needs to be done. You won’t get disheartened along the way, and do something non-productive.

Be process orientated, not goal orientated, you’ll be surprised how much more you enjoy the each day and probably hit your goal sooner!

Having a coach really helps keep you focussed on the processes, they give you your training and nutrition, all you need to do is do it. Therefore, it directs your focus on the process, they can keep the goal in mind. Like the sound of that? Check out my success stories and if you think my coaching might suit you check out my services.

#REVIVESTRONGER

Your Daily Coffee Is Killing You!

Coffee is a Killer

Truth or Fiction?

OK so I very much doubt your coffee is killing you, but some people are this extreme is their views. They seem to think that coffee is the devil because it contains caffeine, which is a drug and should be avoided. Now I love coffee, consume it daily and also get caffeine from other sources from energy drinks to chocolate. I am going to look at what science says to make my opinion on whether caffeine is good or bad, because I know my coffee isn’t killing people, that we can be sure of. I will note that a toxic dose of caffeine is between 20-40mg/kg bodyweight, so I at 75kg would need to consume 1500-3000mg of caffeine, which would be 10-20 average coffees.

What is Caffeine?

Taken straight from Examine.com ‘Caffeine is a stimulatory anti-sleep compound extracted from coffee beans’. It is most commonly consumed in the form of tea and coffee, and is the worlds most popular drug. It has been heavily researched and is deemed safe, but like anything else this is assuming moderation.

Coffee in general has between 40-180mg per 150ml and tea 24ml-50mg per 150ml. Once consumed it can have an immediate effect, however peak values in the blood take 15-120 minutes and most commonly seen is 30 – 45 minutes. The impact of caffeine can last quite a while, as its half-life can be up to 4.5 hours but has been seen to be as low as 2.5 hours.

What are the Benefits?

Funny enough even the idea of caffeine intake can improve our mood, which suggests it has a potential placebo effect. I know personally if I smell a fresh coffee I automatically feel more awake, if only they could produce a decaf coffee that tastes like the real deal.

It has been shown that caffeine can help to reduce the risk of Parkinson’s, and can help in therapy against it. Furthermore, caffeine has shown to increase metabolic rate and fat loss, however be warned habitual intake can make us desensitised to this.

Caffeine is widely known as an ergogenic aid, which means it has sports performance benefits. It appears muscle cells have an increased power output, also it has been seen to improve endurance performance by decreasing fatigue.

One study looked at caffeine and it’s impact on the number of calories we burn and fat mobilisation. It saw that a daily intake of say 6 strong cups of coffee led to an extra 100kcal expenditure. Wahey, that’s pretty nice right?! Well not only that but caffeine has also been shown to increase fat mobilisation and oxidation.

What are the Downsides?

So apparently coffee should be avoided because of the insulin response it creates, and insulin is the fat storing devil right? Well no, it may have been seen to impair glucose tolerance in the short term, but in the long term, which is what matters, it has actually been found to lower people’s risk of developing type 2 diabetes. Suggesting coffee does not raise insulin for long periods of time or make us insulin insensitive.

You may have heard that we can get addicted to caffeine, currently however there is insufficient evidence to suggest you can get addicted to caffeine, yet this may change as it does interact with our reward systems such as acute dopamine release, but this gets blunted with chronic use.

Not really a downside, but more something that I personally get frustrated by is getting caffeine tolerant. To date the mechanism by which we become tolerant to caffeine is unknown, but with chronic use we do begin to lose some of the effects of caffeine. It does seem possible to actually consume caffeine routinely without developing a tolerance, only anecdotally but going for 3-5 days should be enough time so not to become tolerant.

Conclusions

So as you can see coffee and principally caffeine has been investigated thoroughly, but some things are still a little inconclusive, but that’s to be expected as science is tentative and ever evolving.

In the short term we see some benefits to sports performance and mood, but also decreased glucose tolerance and a slight rise in blood pressure. Yet long term studies show that overall coffee is beneficial, decreasing the risk of diabetes, parkinsons and increasing calorie burn and fat mobilisation. If we take this together we can see that overall coffee is only going to help in fat loss, our results, and health, because of the short term benefits and the fact over time the negatives are not seen.

However, like everything coffee and caffeine should be consumed in moderation, as we can become reliant on it and potentially addicted. I would also note that the benefits of coffee in particular are only apparent if the person isn’t adding a load of sugar, cream or even god forbid butter to their coffee. So continue to drink coffee, but don’t have too much if you still want to experience a kick!

‘Honey Monster Puffs’ The New Health Food?

‘Honey Monster Puffs’

The new ‘health’ food?

So Sugar Puffs are re-branding themselves to Honey Monster Puffs because sales have been driven down by the sugar scare that is currently rife. Not only that but they are changing the recipe of our beloved sugar puffs to contain 20% more honey and less added sugar.

So they will now contain 8.6g sugar per 30g serving, from the original 9.3g. Big whoop. Critics rightly pointed out that once broken down by the body, honey will do the same thing as the added sugar would have. Furthermore, there are worse offenders out there such as Coco Pops and Frosties which contain 11g of sugar per portion. Thus, we can clearly see the change is a marketing ploy, removing sugar from their brand name and assigning a ‘health halo’ by adding that the product contains honey, which is seen as natural and therefore good for you. This frustrates the hell out of me, and highlights how ignorant the consumer is and why education is still the only way to help people make wiser choices.

Education , Education, Education

People need to understand that when it comes to their diet what makes it healthy vs. unhealthy are not individual food choices, but the overall macronutrient and micronutrient contents of their entire diet. However, because the majority of the population do not understand this, they get mis-guided by companies, the news and word of mouth.

Governing Bodies are clueless
Companies are now required to put nutritional traffic lights on their products, assigning different colours to a choice of dietary aspects of the food. Typically calories, sugar, fat, saturated fat and salt.

I have a two big problems with this. One the colours are referring to a guideline daily amount, this is a generic and completely unindividualised figure. Just think, a athlete needs a load more calories and therefore fat than an office worker who is sedentary.

Second, they are focussing on some of the wrong things. I am fine with the calories and overall fat being put there, but sugar, saturated fat and salt? The governing bodies are focussing on the wrong things, they would be better off providing a macronutrient breakdown of the product i.e. fat, protein and carbohydrates.

Sugar at the end of the day is the final form of any carb, and we are not really helping by pin pointing just sugar. Why saturated fat is on there I really don’t know, as no one is sure how much we should really be getting, what we do know is we need a balance of each type of fat and that saturated fat is essential for healthy hormone function. Finally salt, this has been highlighted and vilified by the nutrition press recently, and in my view wrongly. It’s been known for over 20 years that people with high blood pressure who don’t want to lower their salt intake can consume more potassium-containing foods. It is the balance between the two minerals that matters. So if they do have salt on their, surely the potassium content should also be provided?

Confused Consumers

I feel bad for calling the general population ignorant, because I don’t think it is largely their fault. As shown above the government are focussing on the wrong things, and do not provide adequate education. So consumers only have the news, media and branding to base their choices off. And there is the problem, the news often tout complete bull, governing bodies focus on the wrong things and companies are concerned about their bottom line, not our health.

People need to educate themselves, but they need to use legit resources and question everything. This is good daily practice that can be used throughout life. Be open minded but skeptical, base your opinion on facts and if something sounds fishy, question it.

Why diet plans SUCK

Meal 1 – 50g Oats, 300ml Skimmed Milk…

I hate diet plans, they are restrictive, boring, ineffective and problematic long term. Yet people love them, I get emails from people asking for ‘Diet Plans’ that outline specific times and foods to eat. I understand, it makes life simple and easy, you just look at what’s on the menu and eat it up and get the results you wanted…well simple and easy might be right but results? Maybe initially but in the long term a ‘Diet Plan’ is planning for failure. Here’s why…So your nutrition coach gives you your diet plan, it lists out Meals 1 through 6, giving you the exact foods, weights and timings to eat everyday. Brilliant, you go out to the supermarket, pick up all your grub and you’re set on your path to the body you want. Right? I mean all you have to do is follow this plan, day by day, week by week, eating specific foods, at specific times and you will be onto a winner. Chicken, Oats, Broccoli every single day, at 1pm…

Don’t get me wrong, there is nothing wrong with any of the foods named above, heck they’re great and could be incorporated into your diet. But everyday, the same foods? Don’t you think you might get bored? Might a social event pop up that requires you to eat something off the menu? Maybe your busy at work at a time you’re meant to eat? Now we are starting to see the beginning of just a few of the problems with meal plans.

The Western World doesn’t actually have a problem losing weight, yes there is an obesity epidemic but we are actually great at shedding that weight. The problem we have is keeping it off, as studies show more often than not, people put the pounds back on, and more. So why can’t we keep that weight off? Well it’s because our diets do not allow for sustainability. We get bored, a social event comes up, and we give that diet up and go back to our usual habits. The typical yoyo dieter you know the ones.

That’s why diet plans SUCK, they are not sustainable. Further to that they are actually unhealthy. They encourage binge eating, being unsocial, putting certain foods on a pedestal and encourage a limited diet that can lead to micronutrient deficiencies. You also gain no knowledge or education about foods, what they contain and the impact they have on your body. All you know is that the ones on the menu get you results, at least in the short term.

So what’s the solution? We need a diet that is sustainable we know that much, and to be sustainable it needs to allow for social occasions, cravings and a varied food choice. That sounds like a kinda, flexible diet, one that gives you control over your food, so eating becomes a lifestyle, not a chore. But, how do we keep this churning out results? Surely I am not saying we can eat out, and any foods we want and still lose fat? Ah and that is where the education comes in, you need to be aware of the macronutrients the foods you are consuming are giving you, how many of those each food provides and how much you need as an individual. Man, that sounds like a lot of work? Well with a little graft at the start, tracking your macro nutrition on a mobile app such as myfitnesspal and eventually it’ll become a habit, one you can sustain for long enough to see results.

By tracking your macronutrition intake for a period of time, you get an understanding about what foods contain and how much you need. This can then allow you in future to flex, and so you can eat out, you can eye ball foods instead of weighing them every time. You have the power over food, you know you how much you can eat.

I have written two articles on this topic, that I think are really great for getting started with a sustainable, liveable and enjoyable diet. Part 1 can be accessed HERE and Part 2 (practical application) HERE. Further to that, I provide online coaching and have got tremendous results with my clients using this flexible dieting approach, their results can be found HERE.

Lyle Mcdonald: http://www.bodyrecomposition.com

Other Approaches to Macro/Calorie Counting

I want to introduce you to Scott Edmed, currently working for the RAF with a passion for everything fitness and health. In great shape himself and he has a terrific outlook on nutrition. Here Scott shares some approaches that you may want to try if you do not feel ready or so inclined to count your macros or calories. Without further ado…

Let me first start by saying when ever I mention counting calories I refer to counting calories along with macronutrients.

Gaining weight is a matter of consuming excess calories while losing weight is a matter of consuming less calories than you are burning.

So what are macronutrients?

Macronutrients or macros are nutrients that provide calories. These are the nutrients that are needed for our body to function. There are three macronutrients, carbohydrate, protein and fat and whilst each of these macronutrients provides calories, the amount of calories that each one provides varies. Carbs and protein provide 4 cal/gram while fat provides 9 cal/gram.

This means that if you looked at the nutrition facts label on a product and it said 20 grams of carbs, 1 grams of fat, and 5 grams of protein per serving, you would know that this food has 109 calories per serving.

I choose to count my macronutrients (pro, carbs, fats) but for some this can be hard, boring and frustrating. Managing macros is essential to maintain, lose or gain weight, but counting them is not always necessary. Nor does calorie counting help us balance our goals with our natural enjoyment of food. In a lot of cases people have lost weight without counting.

How do you know if counting calories and macros is for you? Give it ago and see how you cope.

Someone completely new to health and fitness does not need to, and should not start counting calories from the start, they just need to make small changes to their current routine and lifestyle to make progress, to lose weight.

Here are some approaches to use to help you control your calories without counting calories –

1. Eat more veggies

Vegetables contain fibre resulting in them being filling. It has been shown in research that added veg, to a calorie deficient diet, correlated with improved weight and fat loss. (1) Add to that all the micronutrients they contain for the very few calories and veggies are one of the most important sources of calories. Try and make sure that half of your plate is covered with colourful veggies and you should reduce the number of calories you eat .

2. Eat more lean protein

Again, simple and obvious but extremely effective. Protein has a powerful satiating effect, along with a high thermic effect, the amount of calories required by the body to break down a given a food. Eating more protein and vegetables can help you control your calories, as this has been shown to lead to restricting calories due to the satiety caused by increased protein and fibre from veg. (2) Protein also stimulates protein synthesis and creates an environment for the increase muscle mass. The more muscle you carry, the higher your metabolism and the better you look. 

3. Portion control

For example your portion of protein could be equal to the palm of your hand. A portion of carbs will be equal to the size of your clenched fist, and a portion of fat will be equal to the tip of your thumb, and for nuts you can choose a handful. These are all great ideas from Precision Nutrition. (http://www.precisionnutrition.com/calorie-control-guide) You can then control the number of portions of protein, carbs and fats you have a day dependent on you bodyweight. For example; 10 portions of protein, 4 portions of fat and 5 portions of carbs. This can then be altered depending on body assessments and progress. The method is great as no calculator is needed.

5. Eat slowly

It takes time for the body to register the fullness and after a while it signals satisfaction. If you eat slowly you stand more chance of consuming less calories.

6. Drink More Water

Drinking more water can make you fill fuller, leading to you consuming less calories. Also sometimes you can think you are hungry but you are really only thirst or bored. So drinking water can be the answer.

7. Following a Meal Plan

Following a step by step guide can be beneficial for some, but this will only work if the client has been taken into consideration when it was designed by the nutritionist. This means the clients preferences, lifestyle, tolerances, goals and knowledge were all tailored for. It is also important to have similar food and meals that can be swapped in and out depending on what the client wants to eat that day, as following the same plan day in day out is boring, not sustainable and not teaching the client anything about food choices and calories. You do not want to be following a meal plan for the whole of your life so education is key with this approach.

Other approaches range from using smaller plates, removing carbs from 1 or 2 meals per day, keeping stress to a minimum and getting adequate sleep and hydration or removing cooking oils from your kitchen. These will all help control you calories.

Are these ways optimal for fat loss, maintenance or muscle growth?

No of course not as they are not as accurate, as actually counting macronutrients and hitting the numbers but counting calories isn’t for everyone!

Always look to adopt healthy habits first and foremost before macronutrient counting as it can be a big step for some, not saying its too big for everyone, but it can be hard when starting off and lead to problems, even OCD and eating disorders. Instead of trying to adopt a brand new routine and turn your life around all in one week, make a plan to implement small, new, sustainable lifestyle habits. For example drinking more water, getting out for a walk or workout once per week, or eating 2 pieces of fruits per day. Small steps that won’t disrupt your current routine too much will be easier to implement and stick with in the long run. Once the first step becomes a habit, start a second one.

So find what works best for YOU and always ask yourself, ‘can I see myself eating like this 2 months or a year down the line?’ if you can then great. If not then you need to find an eating routine which is sustainable and enjoyable for YOU! We do not want a diet that only lasts 10-12 weeks, we want enjoyable healthy lifestyle changes. Then once you are ready, try keeping a food diary for a week or two to work out your exact calories and macronutrient breakdown you have been consuming, and adjusting based on goals and progress with the help of a professional.

You can follow Scott here:

– www.facebook.com/ScottEdmed.PhysiqueAthlete

References –

1. L D Whigham¹, A R Valentine², L K Johnson³, Z Zhang², R L Atkinson⁴ and S A Tanumihardjo^{2 .} Increased vegetable and fruit consumption during weight loss effort correlates with increased weight and fat loss. Citation: Nutrition and Diabetes (2012) 2, e48.

2. David S Weigle, Patricia A Breen, Colleen C Matthys, Holly S Callahan, Kaatje E Meeuws, Verna R Burden, and Jonathan Q Purnell. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr July 2005 vol. 82 no. 1 41-48.

Your ‘Macro’ Budget

What’s your discretionary spend?

IIFYM ‘if it fits your macros’ or if you prefer Flexible Dieting gets a bad name because people wrongly believe it means all you eat is junk, because it fits your macros. However, this is totally false and is frustrating to hear. This weeks newsletter is inspired by Layne Norton, who recently did a podcast looking at clean eating vs. IIFYM which can be found here.

Essentially what IIFYM is founded upon is the fact if micro nutrition needs are met then no matter what foods you eat, so long as the total macronutrients are identical the resulting impact on your physique will be the same (all other things being equal of course). This means you eat your veggies, your healthy fats and fibrous foods but can do this while enjoying things like ice cream and pizza.This is where I would like to introduce the concept of the macro budget, just like a financial budget; you have a currency (your macros) and can spend it on products (food intake). The more you currency you earn the more things you can buy and enjoy.

So for example, you’re a banker who earns a six figure salary, you can afford to go on some lavish holidays, however if you’re a student you can barely afford to go on nights out. Much in the same way as you can earn more money to spend on luxuries, people earn different macronutrient budgets that they can spend on food intake.  For example, a small male office worker who exercises once a week earns a very small budget, and therefore cannot afford to eat an entire pizza to himself. Whereas a large male who is a personal trainer and works out five times a week, earns a much larger macro budget, and therefore can afford to have pizza and ice cream if he wants.Just like the banker who can pay off all his bills, puts food on the table and clothes on his back while still having enough money to go on holiday, the highly active male has a large enough macro spend to get in all his essential micronutrients and eat ice cream. Whereas this is not the case for the non earning student and inactive small male, who cannot afford to spend their earnings frivolously.

If the student or inactive male did decide to buy what they just cannot afford they would see negative consequences. The inactive male would start to gain unwanted fat and the student would go into debt. You see everyone has a budget that they must work within, not everyone can afford to do the same. If the student wanted to go on holiday they would have to get a job on the side and save, just as the inactive male if he wanted to eat pizza, he would have to get more active.

So as you can see, we all have different macro budgets. This is dictated by how much we earn, essentially this is our metabolism. The greater our metabolism the greater our potential discretionary spend, which means more goodies can be enjoyed. The less energy we burn, the lower our metabolism and therefore the less macros we have to spend, meaning fewer goodies.Our earnings can change, if we get more active, lose weight, or build muscle. Again just like if you get a promotion or get fired and earn more or less money, you can earn more or less macros. For example, at the start of my contest prep I was consuming over 3500 calories. I was eating all sorts of goodies. However, now I am down to under 2000 calories, and most days eat mainly vegetables, lean meats, eggs and protein powder, very few goodies. This is because my earnings went down, as my weight fell my metabolism dropped (in very simple terms).

IIFYM or flexible dieting is not about fitting in as much processed rubbish as you can into your diet. It is about ensuring micro and macro nutritional needs are met. It is about being inclusive of foods not exclusive. It teaches us that we are all different and some of us can afford to eat more goodies than others. However, empowers us to know we can change our macro budget. So next time you’re sitting down to eat a big bowl of ice cream covered in chocolate sauce, think ‘does my macro budget allow for this’ and likewise, if you’re struggling to get in enough carbs to maintain your weight, think ‘do I need another bowl of oats or will a poptart make me less bloated and serve my macro goals?’. It isn’t about what’s better or worse, it is about whether or not it suits the individual in question.

Lyndsey Palmer- ‘I don’t have any food restrictions and the feeling I get from that freedom is amazing’

Lyndsey has been incredibly enjoyable to work with and continues to be a pleasure. I have seen her confidence grow with time and we have successfully brought up her calories, reduced her cardio, increased her food flexibility and developed a healthier mindset, whilst maintaining body composition. In lay mans terms; Lyndsey can eat anything within reason and can now enjoy more food then ever, so she can literally now eat cake and look great.

Don’t just take my word, here is what Lyndsey had to say:

In 2013 I prepped for and competed in three bikini competitions over the course of six months. Each of these competitions, despite being very well coached and obtaining great outcomes during the shows, were all done using a traditional prep in which I ate “clean” foods and was only allowed to have certain types of foods. This required a great amount of discipline in the beginning, but was still manageable. After the first show, it became more and more difficult to stick to this type of eating and I found myself wanting to stray from the plan more frequently. My peak weeks were extreme in terms of amount of carbs I had to cut, water I had to drink, sodium I could consume, and I had even more food restrictions than normal. After my last show, I was on my own without any help from a coach. I ate anything and everything I wanted for the next week and soon my cravings spiralled out of control. I told myself if I was ever going to do another show, I would never follow that type of plan again. This is when I began learning about IIFYM and that a lot of these people had been down the same path as I had. I decided at this point I wanted to find a coach who believed in this principle and would honor my wishes to follow IIFYM in an attempt to find a healthy balance with food and not have it consume my life. My boyfriend actually discovered Stephen, via Instagram, and recommended I work with him as he followed IIFYM and seemed to be very knowledgeable about the science behind nutrition.

Since starting with Stephen, approximately four months ago, I have been extremely pleased with many aspects of his coaching. He tailored my workouts to meet my specific goals and has been great about making changes to my program to accommodate an ongoing hip injury and any other minor problems I’ve had during my workouts. Stephen does a great job of communicating with me via email. He responds in a timely manner and answers all my questions in a detailed fashion. As far as nutrition, I’m so very thankful for Stephen’s knowledge and patience.

I started out at a lower level of calories, as that was what my body was used to and all that my metabolism could handle at the time. After about a month, I began reverse dieting and have been doing so ever since. Stephen has managed to increase my total caloric intake by almost 600 calories and increased my carbs by 100 grams, yet my weight has remained stable. (start Left, current Right)

My initial goal with Stephen had nothing to do with cutting fat or prepping for a show and everything to do with having a healthier mindset. If one were to look at my progress pictures, it would not appear as if I have much to be excited about. I have not had a crazy physical transformation, but I believe I have not only met, but surpassed my initial goal of a more healthy relationship with food and I have Stephen to thank for that. Each time I’ve “fallen off” or went over my macros for the day, he has been there to assure me that I will be just fine and to get right back on track. I don’t have any food restrictions and the feeling I get from that freedom is amazing. I still love food and sometimes eat more than I should, but I finally feel like I’m in control again.

I’m close to being able to prepare for my second goal, competing again, but this time, using IIFYM. Stephen’s style, compassion, and dedication is exactly why I would choose him as my coach for future competitions and I would recommend his services to everyone!

I am so incredibly proud of Lyndsey, her success is terrific and very much down to her patience, consistency and determination. I have seen her grow as a person during the process, gaining a better understanding of nutrition, training and the impact each has on her body.

Interested in coaching check out my services HERE.