jamiesdietguide

Jamie MSc | Nutritionist ๐Ÿ

๐ŸŽ | 1-2-1 Nutrition Coaching
๐Ÿ‹๏ธโ€โ™‚๏ธ | Head of Nutrition @elysiumedinburgh
๐Ÿ“š | MSc Nutrition & ANutr
๐Ÿ’ก | OUTWRK Nutrition
๐Ÿฅ‘ | Click below for more

Two things I can't wait for;
Seeing my dog ๐Ÿถ
Christmas ๐ŸŽ…
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Too early to be dropping the C word? ๐Ÿ˜
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๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach

Two things I can't wait for; Seeing my dog ๐Ÿถ Christmas ๐ŸŽ… - Too early to be dropping the C word? ๐Ÿ˜ - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach - 1 day ago

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| Setting up a deficit for weight loss; the two approaches to the same end goal | โ˜๏ธ
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There are two distinct methodologies for manipulating numbers for weight loss ๐Ÿ
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A smaller (5 - 10% of total kcal intake), conservative calorie deficit, with consistent exercise, maintained over a longer duration and or until weight loss target has been achieved โœ…
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Much like programmed weight gain, the best approach is to keep protein high (>1.6g/kg), fibre adequate (at least 25g but not in excess of 60g - there is no upper limit set but anything over this is likely to result in bloating, excess wind, cramp and possibly get in the way of mineral and nutrient absorption), carbs relatively high (30 - 50%) and fats lower (< 25%) ๐Ÿ“ˆ
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An aggressive strategy (depends on who you ask but could he in excess of 50% deficit from your maintenance calorie intake) to initiate weight loss rapidly with reduced and or lower intensity/volume of exercise to be used sparsely and over a short time period (2 weeks at a time in my opinion is the longest an average person who hasn't been highly restricted before can maintain) ๐Ÿ’ก
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The problem with this approach is the likelihood of rapid weight regain if the individual suddenly jumps their kcals back up (depleted glycogen stores replenished, increased food in the gut etc.) and so gradual re-introduction over the course of several weeks may be the best approach ๐Ÿ“š
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I'd advise only using this approach if you're experienced and or working with an experienced coach. I would also advise those who are morbidly obese/have some form of metabolic related health issue, not follow this method unless clinically supervisedย ๐Ÿฅ
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Where do you struggle when it comes to setting up your diet?! ๐Ÿค”๐Ÿ“Š
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach

| Setting up a deficit for weight loss; the two approaches to the same end goal | โ˜๏ธ - There are two distinct methodologies for manipulating numbers for weight loss ๐Ÿ - A smaller (5 - 10% of total kcal intake), conservative calorie deficit, with consistent exercise, maintained over a longer duration and or until weight loss target has been achieved โœ… - Much like programmed weight gain, the best approach is to keep protein high (>1.6g/kg), fibre adequate (at least 25g but not in excess of 60g - there is no upper limit set but anything over this is likely to result in bloating, excess wind, cramp and possibly get in the way of mineral and nutrient absorption), carbs relatively high (30 - 50%) and fats lower (< 25%) ๐Ÿ“ˆ - An aggressive strategy (depends on who you ask but could he in excess of 50% deficit from your maintenance calorie intake) to initiate weight loss rapidly with reduced and or lower intensity/volume of exercise to be used sparsely and over a short time period (2 weeks at a time in my opinion is the longest an average person who hasn't been highly restricted before can maintain) ๐Ÿ’ก - The problem with this approach is the likelihood of rapid weight regain if the individual suddenly jumps their kcals back up (depleted glycogen stores replenished, increased food in the gut etc.) and so gradual re-introduction over the course of several weeks may be the best approach ๐Ÿ“š - I'd advise only using this approach if you're experienced and or working with an experienced coach. I would also advise those who are morbidly obese/have some form of metabolic related health issue, not follow this method unless clinically supervisedย ๐Ÿฅ - Where do you struggle when it comes to setting up your diet?! ๐Ÿค”๐Ÿ“Š - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach - 2 days ago

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| It me | ๐Ÿ™‹โ€โ™‚๏ธ
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Having the time of my life with the life I created; so much more to come, never been this excited about the future ๐Ÿ’ก
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๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod

| It me | ๐Ÿ™‹โ€โ™‚๏ธ - Having the time of my life with the life I created; so much more to come, never been this excited about the future ๐Ÿ’ก - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod - 4 days ago

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| Changes in energy requirements during pregnancy for active women | ๐Ÿ‘ถ
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Bet you didn't know energy demands changed during pregnancy? ๐Ÿ˜ฎ
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An extremely well done study investigated energy demands of healthy underweight, normal-weight, and overweight pregnant women and to explore energetic adaptations to pregnancy ๐Ÿ“š
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The women in the study aren't exactly elite athletes however would be described as moderately active (20โ€“30 min of moderate exercise โ‰ฅ3 times/wk) ๐Ÿšดโ€โ™€๏ธ
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They found that BMR increased over pre-pregnancy values by 5%, 11%, and 24% in the first, second, and third trimesters, which was similar to what was observed among women in low- and normal-BMI groups. In high-BMI group, the increase was greater; 7%, 16%, and 38% in the first, second, and third trimesters, respectively. They cited that the increase in BMR was linked to an increase in tissue mass. It is likely the metabolic demand of pregnancy and fetal development also contributes ๐Ÿ‘ถ
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On the basis of the women in the normal-BMI group, the incremental needs during pregnancy were negligible in the first trimester, 350 kcal/d in the second trimester, and 500 kcal/d in the third trimester over nonpregnant values๐Ÿ’ก
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It should be noted however that in this study, although BMR increased, energy expenditure attributed to exercise decreased. Therefore, recommendations for athletes may be greater and require careful monitoring on the part of the individual โ˜๏ธ
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod

| Changes in energy requirements during pregnancy for active women | ๐Ÿ‘ถ - Bet you didn't know energy demands changed during pregnancy? ๐Ÿ˜ฎ - An extremely well done study investigated energy demands of healthy underweight, normal-weight, and overweight pregnant women and to explore energetic adaptations to pregnancy ๐Ÿ“š - The women in the study aren't exactly elite athletes however would be described as moderately active (20โ€“30 min of moderate exercise โ‰ฅ3 times/wk) ๐Ÿšดโ€โ™€๏ธ - They found that BMR increased over pre-pregnancy values by 5%, 11%, and 24% in the first, second, and third trimesters, which was similar to what was observed among women in low- and normal-BMI groups. In high-BMI group, the increase was greater; 7%, 16%, and 38% in the first, second, and third trimesters, respectively. They cited that the increase in BMR was linked to an increase in tissue mass. It is likely the metabolic demand of pregnancy and fetal development also contributes ๐Ÿ‘ถ - On the basis of the women in the normal-BMI group, the incremental needs during pregnancy were negligible in the first trimester, 350 kcal/d in the second trimester, and 500 kcal/d in the third trimester over nonpregnant values๐Ÿ’ก - It should be noted however that in this study, although BMR increased, energy expenditure attributed to exercise decreased. Therefore, recommendations for athletes may be greater and require careful monitoring on the part of the individual โ˜๏ธ - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod - 5 days ago

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| Why do you not take a day off? | ๐Ÿ’ก
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Why would I when I get messages like this every single day? ๐Ÿคทโ€โ™‚๏ธ
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Best job in the world โค
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We've got a few spots left on our one to one coaching service for anyone looking to improve their performance, their relationship with food and themselves, their knowledge and even their physique change efforts ๐Ÿ
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #fitspo #reversedieting #fitness #evidencebased #sportsscience #nutritioncoach #reebok #nike
#recipe #mentalhealth

| Why do you not take a day off? | ๐Ÿ’ก - Why would I when I get messages like this every single day? ๐Ÿคทโ€โ™‚๏ธ - Best job in the world โค - We've got a few spots left on our one to one coaching service for anyone looking to improve their performance, their relationship with food and themselves, their knowledge and even their physique change efforts ๐Ÿ - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #fitspo #reversedieting #fitness #evidencebased #sportsscience #nutritioncoach #reebok #nike #recipe #mentalhealth - 6 days ago

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| Don't get caught up in perfection and miss out on 99% of the benefits | ๐Ÿ’ก
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๐Ÿฅ‘ One of my clients mentioned this to me this week and even asked if I was "disappointed" that they had blended their fruit and vegetables to get them in before they head to college in the morning... my response was "are you crazy!? I love this!!" โค
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๐Ÿ“ When we started they were taking in between 1 to 2 portions of fruit and veg a day. Currently they're constantly achieved 8+ ๐Ÿ™Œ
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๐Ÿ They asked if I was disappointed based on what a previous "professional" had said. I did laugh at it, but at the same time it's depressing to me that others are taking a black and white approach to health like this (and probably why some of their clients ultimately fail to achieve the goals they initially set out)
-
๐Ÿฅ— Perfect health is a destination we cannot realistically ever reach (given the nature of perfection) but that does not make it a goal which we shouldn't all strive for; perfect health looks different on every single person too ๐Ÿคทโ€โ™‚๏ธ
-
The road to perfect health has an infinite amount of check points though along the way that will lead to improved quality of life, performance, disease management, body composition, mental health etc. In this case, the difference between next to zero fruits and veggies to 4 to 5 times that consistently is night and day ๐Ÿ†
-
๐ŸŽ In comparison the difference between you blending and not blending a few portions of that intake is insignificant in the grand scheme. Yes, it'd be "optimal" but pratical and consistency are what we should care about much more! ๐Ÿ“š
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #Edinburgh #food #foodie #edinburghfitness #edinburgh #edinburghfood #Glasgow #belfast #belfastnutritionist #dietitian #mindset #holisticnutrition #healthcoach #crossfit #yoga #rugby #sportsscience #sportsnutritionย  #healthylifestyle

| Don't get caught up in perfection and miss out on 99% of the benefits | ๐Ÿ’ก - ๐Ÿฅ‘ One of my clients mentioned this to me this week and even asked if I was "disappointed" that they had blended their fruit and vegetables to get them in before they head to college in the morning... my response was "are you crazy!? I love this!!" โค - ๐Ÿ“ When we started they were taking in between 1 to 2 portions of fruit and veg a day. Currently they're constantly achieved 8+ ๐Ÿ™Œ - ๐Ÿ They asked if I was disappointed based on what a previous "professional" had said. I did laugh at it, but at the same time it's depressing to me that others are taking a black and white approach to health like this (and probably why some of their clients ultimately fail to achieve the goals they initially set out) - ๐Ÿฅ— Perfect health is a destination we cannot realistically ever reach (given the nature of perfection) but that does not make it a goal which we shouldn't all strive for; perfect health looks different on every single person too ๐Ÿคทโ€โ™‚๏ธ - The road to perfect health has an infinite amount of check points though along the way that will lead to improved quality of life, performance, disease management, body composition, mental health etc. In this case, the difference between next to zero fruits and veggies to 4 to 5 times that consistently is night and day ๐Ÿ† - ๐ŸŽ In comparison the difference between you blending and not blending a few portions of that intake is insignificant in the grand scheme. Yes, it'd be "optimal" but pratical and consistency are what we should care about much more! ๐Ÿ“š - ๐Ÿฅ๐Ÿฅ๐Ÿฅ _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #Edinburgh #food #foodie #edinburghfitness #edinburgh #edinburghfood #Glasgow #belfast #belfastnutritionist #dietitian #mindset #holisticnutrition #healthcoach #crossfit #yoga #rugby #sportsscience #sportsnutrition ย  #healthylifestyle - 7 days ago

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| Relationships with food | ๐Ÿซ
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๐Ÿ The story society has told you about certain foods just isn't true and to defer to them as "bad" or "cheats" only creates a cycle of negativity that'll impact on your relationship with your diet and self.
-
๐Ÿ‘ทโ€โ™‚๏ธ Food is essentially lego sets of different bits and pieces your body will use in various ways for various purposes.
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๐ŸŽ No food is "bad", all food is great and serves a purpose (no matter how big or small), it's how YOU choose to use it that matters. Not abuse but use the food in a manner that's coherent with maintaining and or improving your health ๐Ÿฅ‘
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๐Ÿฟ One meal / snack doesn't ruin your diet and likewise one meal / snack won't save it.
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๐Ÿฉ Stop letting other people tell you what's right and what's wrong when it comes to food. Learn a little and live a lot better! ๐Ÿ’ก
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #Edinburgh #food #foodie #edinburghfitness #edinburgh #edinburghfood #Glasgow #belfast #belfastnutritionist #dietitian #mindset #holisticnutrition #healthcoach #crossfit #yoga #rugby #sportsscience #sportsnutritionย  #healthylifestyle

| Relationships with food | ๐Ÿซ - ๐Ÿ The story society has told you about certain foods just isn't true and to defer to them as "bad" or "cheats" only creates a cycle of negativity that'll impact on your relationship with your diet and self. - ๐Ÿ‘ทโ€โ™‚๏ธ Food is essentially lego sets of different bits and pieces your body will use in various ways for various purposes. - ๐ŸŽ No food is "bad", all food is great and serves a purpose (no matter how big or small), it's how YOU choose to use it that matters. Not abuse but use the food in a manner that's coherent with maintaining and or improving your health ๐Ÿฅ‘ - ๐Ÿฟ One meal / snack doesn't ruin your diet and likewise one meal / snack won't save it. - ๐Ÿฉ Stop letting other people tell you what's right and what's wrong when it comes to food. Learn a little and live a lot better! ๐Ÿ’ก - ๐Ÿฅ๐Ÿฅ๐Ÿฅ _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #Edinburgh #food #foodie #edinburghfitness #edinburgh #edinburghfood #Glasgow #belfast #belfastnutritionist #dietitian #mindset #holisticnutrition #healthcoach #crossfit #yoga #rugby #sportsscience #sportsnutrition ย  #healthylifestyle - 8 days ago

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| What did you do this week for someone else? | ๐Ÿ’ก
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Stick it in the comments! ๐Ÿ
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod

| What did you do this week for someone else? | ๐Ÿ’ก - Stick it in the comments! ๐Ÿ - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod - 8 days ago

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| Happiness is a choice | ๐Ÿ’ก
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Not so much so in that you can always just automatically decide to be happy, it doesn't always work that way ๐Ÿคทโ€โ™‚๏ธ
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But you can certainly begin to take action and make decisions, make changes and change your thought processes based around a desire to be genuinely happy โ˜๏ธ
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I love living, but that's only because I spent a very long time hating it. Appreciate what you have every single day and never stop working towards making the world a better place for every single person you meet ๐ŸŒ
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The impact we have on others will ultimately impact how we feel about ourselves; be a good person, live a good life. Be a great person? Well I think you know ๐Ÿคทโ€โ™‚๏ธ๐Ÿ˜
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Happy Saturday folks ๐Ÿ˜Š
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod

| Happiness is a choice | ๐Ÿ’ก - Not so much so in that you can always just automatically decide to be happy, it doesn't always work that way ๐Ÿคทโ€โ™‚๏ธ - But you can certainly begin to take action and make decisions, make changes and change your thought processes based around a desire to be genuinely happy โ˜๏ธ - I love living, but that's only because I spent a very long time hating it. Appreciate what you have every single day and never stop working towards making the world a better place for every single person you meet ๐ŸŒ - The impact we have on others will ultimately impact how we feel about ourselves; be a good person, live a good life. Be a great person? Well I think you know ๐Ÿคทโ€โ™‚๏ธ๐Ÿ˜ - Happy Saturday folks ๐Ÿ˜Š - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod - 9 days ago

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| Client Testimonials on a Friday | ๐Ÿ’ก
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Love my career
Love the people I work with
Love that my life revolves around helping people out of the situations I was trapped in for so very long
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Life's good โค
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๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod

| Client Testimonials on a Friday | ๐Ÿ’ก - Love my career Love the people I work with Love that my life revolves around helping people out of the situations I was trapped in for so very long - Life's good โค - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod - 10 days ago

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| Mental health awareness Day | โ˜๏ธ
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Throwing this back to an older post I made on this topic - wanted to highlight that it's grand to not feel ok all the time or be satisfied with your self, body, career, relationships regardless of gender, age, race etc. ๐Ÿ’ก
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If you're struggling, reach out, it could change your life ๐Ÿ†
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Honestly the last 2 years my mental health had been the worst it's ever been (although it's been fairly crap interspersed throughout my life). It got so bad that a doctor told me I fit the psych profile of someone who was "clinically depressed"... thanks doc ๐Ÿ˜ง
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Anxiety, depression, suicidal thoughts, loneliness, disorienting eating, body dysmorphia; you name it ๐Ÿคทโ€โ™‚
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From losing family members, struggling throughout my life with body image and self worth, feeling like I'm not were I want to be in my career, location, physical state, working multiple jobs and feeling like I'm letting people down etc. these things all kind of built up to me saying no more and making the changes I had to make ๐Ÿ’ก
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The realisation that only you can truly make yourself happy is the most empowering thought; you are in control of everything irrespective of what's going on and you can change anything at anytime โ˜๏ธ
-
These changes I've made were to create a life I wanted to live; building others up through my own career vehicle๐Ÿ†
-
My life as it is now is one I love; I love living and I think that's infectious. Who doesn't want to be around the brightest light in the room who's stakes their life mission on helping those around them? ๐Ÿคทโ€โ™‚๏ธ
-
Depression, anxiety, stress, self-image etc. are not fixed by finding the right on/off switch in your brain. These are things you have to work on every single day, and not allow yourself to be dismayed if you do wander off track on your journey to a better mental health state ๐Ÿ‘ฆ๐Ÿ‘ง
-
For some it helps to talk about it, for others it may be attacking the issues that are bringing them down (in a positive sense). Whatever it may be, don't be afraid to reach out for help ๐Ÿ˜Š
-
Happiness isn't found, it's created and on the other side of all the pain you're feeling now is the person you want to and can be โค
-
Happiness is a decision ๐Ÿ’ก

| Mental health awareness Day | โ˜๏ธ - Throwing this back to an older post I made on this topic - wanted to highlight that it's grand to not feel ok all the time or be satisfied with your self, body, career, relationships regardless of gender, age, race etc. ๐Ÿ’ก - If you're struggling, reach out, it could change your life ๐Ÿ† - Honestly the last 2 years my mental health had been the worst it's ever been (although it's been fairly crap interspersed throughout my life). It got so bad that a doctor told me I fit the psych profile of someone who was "clinically depressed"... thanks doc ๐Ÿ˜ง - Anxiety, depression, suicidal thoughts, loneliness, disorienting eating, body dysmorphia; you name it ๐Ÿคทโ€โ™‚ - From losing family members, struggling throughout my life with body image and self worth, feeling like I'm not were I want to be in my career, location, physical state, working multiple jobs and feeling like I'm letting people down etc. these things all kind of built up to me saying no more and making the changes I had to make ๐Ÿ’ก - The realisation that only you can truly make yourself happy is the most empowering thought; you are in control of everything irrespective of what's going on and you can change anything at anytime โ˜๏ธ - These changes I've made were to create a life I wanted to live; building others up through my own career vehicle๐Ÿ† - My life as it is now is one I love; I love living and I think that's infectious. Who doesn't want to be around the brightest light in the room who's stakes their life mission on helping those around them? ๐Ÿคทโ€โ™‚๏ธ - Depression, anxiety, stress, self-image etc. are not fixed by finding the right on/off switch in your brain. These are things you have to work on every single day, and not allow yourself to be dismayed if you do wander off track on your journey to a better mental health state ๐Ÿ‘ฆ๐Ÿ‘ง - For some it helps to talk about it, for others it may be attacking the issues that are bringing them down (in a positive sense). Whatever it may be, don't be afraid to reach out for help ๐Ÿ˜Š - Happiness isn't found, it's created and on the other side of all the pain you're feeling now is the person you want to and can be โค - Happiness is a decision ๐Ÿ’ก - 11 days ago

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| Does the room get brighter when you enter or when you leave? | ๐Ÿ’ก
-
Forget about money, likes, followers and all the other nonsense for a minute ๐Ÿ•ฏ
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When was the last time you called a love one or friend to check in?
-
When was the last time you told someone how much you appreciate them?
-
When was the last time you were thankful for the things and people in your life?
-
We get so caught up in meaningless numbers and data that we forget the things in life with true substance ๐Ÿ’ก
-
It's awesome when you get paid, or get a bunch of new likes or whatever but tell me how they feel in comparison to someone you care about saying "thank you, I actually really needed someone to talk to and you came at the right time" ๐Ÿ”†
-
Make a point to make a difference in someone's life โ˜๏ธ
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #Edinburgh #food #foodie #edinburghfitness #edinburgh #edinburghfood #martinmacdonald #belfast #belfastnutritionist #dietitian #mindset #holisticnutrition #healthcoach #crossfit #yoga #rugby #sportsscience #sportsnutritionย  #healthylifestyle

| Does the room get brighter when you enter or when you leave? | ๐Ÿ’ก - Forget about money, likes, followers and all the other nonsense for a minute ๐Ÿ•ฏ - When was the last time you called a love one or friend to check in? - When was the last time you told someone how much you appreciate them? - When was the last time you were thankful for the things and people in your life? - We get so caught up in meaningless numbers and data that we forget the things in life with true substance ๐Ÿ’ก - It's awesome when you get paid, or get a bunch of new likes or whatever but tell me how they feel in comparison to someone you care about saying "thank you, I actually really needed someone to talk to and you came at the right time" ๐Ÿ”† - Make a point to make a difference in someone's life โ˜๏ธ - ๐Ÿฅ๐Ÿฅ๐Ÿฅ _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #Edinburgh #food #foodie #edinburghfitness #edinburgh #edinburghfood #martinmacdonald #belfast #belfastnutritionist #dietitian #mindset #holisticnutrition #healthcoach #crossfit #yoga #rugby #sportsscience #sportsnutrition ย  #healthylifestyle - 12 days ago

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| Optimizing post-workout nutrition | ๐Ÿ’ช
-
Post-exercise nutrition (in this instance referring to the sixty minute window following training) should be geared towards providing a high quality protein source with a complementary source of carbohydrate (if calorie intake allows for it as it nowhere near as critical as protein) ๐Ÿฅฉ
-
When we're talking about a high quality protein source we mean one that contains the entire spectrum of amino acids; the building blocks of protein ๐Ÿ“š
-
Typically this is restricted to animal sources however combining vegetarian/vegan sources can also provide the complete spectrum of amino acids ๐Ÿ’ก
-
Ingestion of a high quality protein source which is rich in the amino acid leucine as soon as we can after training is the most optimal course of action for recovery and adaptation ๐Ÿ“š
-
Leucine essentially turns on the MPS switch; allowing for us to rebuild but also helps to reduce muscle protein breakdown ๐Ÿ‹๏ธโ€โ™€๏ธ
-
Whey protein is a great option; rich in leucine, calorie efficient and a high quality protein source. Similarly a vegan blend protein (rice and pea for example) would be a good alternative as would egg whites, milk, other dairy products and low fat animal sources ๐Ÿฅ›
-
Aiming for between 20 to 40g of protein post workout with an equal amount of carbohydrate is a great start; a protein shake and some dried fruit, a banana or even some sweeties will have you recovering faster and adapting more efficiently to your training ๐Ÿ’ช
-
Adding in some creatine post workout may have additional benefits (as it has been associated with greater training adaptation, possibly related to changes in cellular signalling) ๐Ÿ“š
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #

| Optimizing post-workout nutrition | ๐Ÿ’ช - Post-exercise nutrition (in this instance referring to the sixty minute window following training) should be geared towards providing a high quality protein source with a complementary source of carbohydrate (if calorie intake allows for it as it nowhere near as critical as protein) ๐Ÿฅฉ - When we're talking about a high quality protein source we mean one that contains the entire spectrum of amino acids; the building blocks of protein ๐Ÿ“š - Typically this is restricted to animal sources however combining vegetarian/vegan sources can also provide the complete spectrum of amino acids ๐Ÿ’ก - Ingestion of a high quality protein source which is rich in the amino acid leucine as soon as we can after training is the most optimal course of action for recovery and adaptation ๐Ÿ“š - Leucine essentially turns on the MPS switch; allowing for us to rebuild but also helps to reduce muscle protein breakdown ๐Ÿ‹๏ธโ€โ™€๏ธ - Whey protein is a great option; rich in leucine, calorie efficient and a high quality protein source. Similarly a vegan blend protein (rice and pea for example) would be a good alternative as would egg whites, milk, other dairy products and low fat animal sources ๐Ÿฅ› - Aiming for between 20 to 40g of protein post workout with an equal amount of carbohydrate is a great start; a protein shake and some dried fruit, a banana or even some sweeties will have you recovering faster and adapting more efficiently to your training ๐Ÿ’ช - Adding in some creatine post workout may have additional benefits (as it has been associated with greater training adaptation, possibly related to changes in cellular signalling) ๐Ÿ“š - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience # - 13 days ago

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| What are you doing today that makes you happy? | ๐Ÿ’ก
-
Stick it in the comments! ๐Ÿ
-
For me it's just generally doing what I do everyday; love living and I think that's infectious. Find people who enjoy life and yours will get infinitely better โค
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod

| What are you doing today that makes you happy? | ๐Ÿ’ก - Stick it in the comments! ๐Ÿ - For me it's just generally doing what I do everyday; love living and I think that's infectious. Find people who enjoy life and yours will get infinitely better โค - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod - 13 days ago

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| Grounding my day | ๐Ÿ“š
-
Anyone else feel that getting up early to train or exercise in general sets the standard for the rest of their day? ๐Ÿง 
-
I genuinely love it, although squats this morning are putting up a good fight ๐Ÿ˜…
-
Training at the best place in the world @elysiumedinburgh -
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting  #fitspo #reversedieting #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod
#recipe #squat

| Grounding my day | ๐Ÿ“š - Anyone else feel that getting up early to train or exercise in general sets the standard for the rest of their day? ๐Ÿง  - I genuinely love it, although squats this morning are putting up a good fight ๐Ÿ˜… - Training at the best place in the world @elysiumedinburgh - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #fitspo #reversedieting #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod #recipe #squat - 14 days ago

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| "Why do you work like that?" |
-
Chasing something very specific based on these two principles
-
I decided a long time ago what a certain meant to me and exactly what I was going to do from that point onward
-
The journey is messy, you'll screw up a lot because there's no blueprint to follow, you'll feel like a total failure for years but you just can't quit
-
The bigger the dream, the harder the journey; I'm working harder now than I've worked before and I'm still pushing that
-
Work doesn't always have to be what you do in your career;
Your personal development
Your relationships
Your health
How you view yourself
How you treat others
These all have to be worked on
-
I'm in love with the process; I have a great time with my life because I've created one that I want to live, surrounded by people that I can build up just as much as they build me up
-
Don't let the random tragedy of life define your own; control what you can control - your thoughts and your actions - and just keep moving forward
-
A little message for whoever's in need of it this Sunday evening; go be great, and stop waiting
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod

| "Why do you work like that?" | - Chasing something very specific based on these two principles - I decided a long time ago what a certain meant to me and exactly what I was going to do from that point onward - The journey is messy, you'll screw up a lot because there's no blueprint to follow, you'll feel like a total failure for years but you just can't quit - The bigger the dream, the harder the journey; I'm working harder now than I've worked before and I'm still pushing that - Work doesn't always have to be what you do in your career; Your personal development Your relationships Your health How you view yourself How you treat others These all have to be worked on - I'm in love with the process; I have a great time with my life because I've created one that I want to live, surrounded by people that I can build up just as much as they build me up - Don't let the random tragedy of life define your own; control what you can control - your thoughts and your actions - and just keep moving forward - A little message for whoever's in need of it this Sunday evening; go be great, and stop waiting - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod - 15 days ago

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| Optimizing pre-workout nutrition | ๐ŸŒ
-
Pre-exercise nutrition (in this instance referring to within sixty minutes of training however this technical relates to the entire time between two sessions) should be geared towards 
providing a readily available source of energy (typically carbohydrate) ๐Ÿ
-
Nature has already perfected 
the pre (and post) training nutrition food in the form of bananas โ€“ readily available carbohydrates, 
rich in electrolytes and relatively low in calories ๐ŸŒ
-
Research has shown a maximal absorption rate of around 60g of isolated carbohydrate (pure glucose for example) per hour, however this maximal rate increases if we diversify the carbohydrate content of the meal (glucose, fructose etc. such as our banana!) ๐Ÿ“š
-
We then have to weigh up our digestive comfort, how much food volume we could handle before it'd disrupt our performance ๐Ÿ‹๏ธโ€โ™€๏ธ
-
Adding a protein source (approx. 15 to 30g) has been shown to reduce muscle protein structure breakdown and even increase MPS during an exercise session (accelerating recovery and possibly contributing to greater adaptation) ๐Ÿง 
-
Adequate hydration, electrolyte supplementation and stimulants such as caffeine are all important factors in perfecting pre workout nutrition for performance (and even improving our recovery!) ๐Ÿ’ช
-
Training fasted should not be shunned however as some will feel nauseous and suffer from digestive issues if they eat prior to training. At the bare minimum athletes should be consuming adequate water (and we'd recommend some kind of stimulant too within reason) โ˜๏ธ
-
Using a sweet mouth rinse (or even having a sweet taste in the mouth) irrespective of whether that has calorie content or not can also help improve performance ๐Ÿ“š
-
The use of a stimulant like caffeine can also have a host of benefits. We'd recommend sticking to between 100 - 300mg for optimal results (too little will have no effect and too much can be detrimental to performance) โ˜•
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness

| Optimizing pre-workout nutrition | ๐ŸŒ - Pre-exercise nutrition (in this instance referring to within sixty minutes of training however this technical relates to the entire time between two sessions) should be geared towards providing a readily available source of energy (typically carbohydrate) ๐Ÿ - Nature has already perfected the pre (and post) training nutrition food in the form of bananas โ€“ readily available carbohydrates, rich in electrolytes and relatively low in calories ๐ŸŒ - Research has shown a maximal absorption rate of around 60g of isolated carbohydrate (pure glucose for example) per hour, however this maximal rate increases if we diversify the carbohydrate content of the meal (glucose, fructose etc. such as our banana!) ๐Ÿ“š - We then have to weigh up our digestive comfort, how much food volume we could handle before it'd disrupt our performance ๐Ÿ‹๏ธโ€โ™€๏ธ - Adding a protein source (approx. 15 to 30g) has been shown to reduce muscle protein structure breakdown and even increase MPS during an exercise session (accelerating recovery and possibly contributing to greater adaptation) ๐Ÿง  - Adequate hydration, electrolyte supplementation and stimulants such as caffeine are all important factors in perfecting pre workout nutrition for performance (and even improving our recovery!) ๐Ÿ’ช - Training fasted should not be shunned however as some will feel nauseous and suffer from digestive issues if they eat prior to training. At the bare minimum athletes should be consuming adequate water (and we'd recommend some kind of stimulant too within reason) โ˜๏ธ - Using a sweet mouth rinse (or even having a sweet taste in the mouth) irrespective of whether that has calorie content or not can also help improve performance ๐Ÿ“š - The use of a stimulant like caffeine can also have a host of benefits. We'd recommend sticking to between 100 - 300mg for optimal results (too little will have no effect and too much can be detrimental to performance) โ˜• - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness - 15 days ago

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| Anddddd Saturday is off to the best start | โค
-
I know I yammer on but from someone who's experienced all these things and now being in a position to be able to help people, it really is the best feeling in the world ๐Ÿ˜
-
The life you create is the best one you'll ever live ๐Ÿ’ก
-
๐Ÿฅ๐Ÿฅ๐Ÿฅ
#weliftedinburgh
_________
Get started on your nutrition journey today! Link in our bio โ˜๏ธ
www.outwrk.co.uk
_________
#nutritionist #nutritionย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod

| Anddddd Saturday is off to the best start | โค - I know I yammer on but from someone who's experienced all these things and now being in a position to be able to help people, it really is the best feeling in the world ๐Ÿ˜ - The life you create is the best one you'll ever live ๐Ÿ’ก - ๐Ÿฅ๐Ÿฅ๐Ÿฅ #weliftedinburgh _________ Get started on your nutrition journey today! Link in our bio โ˜๏ธ www.outwrk.co.uk _________ #nutritionist #nutrition ย  #edinburghnutritionist #diet #edinburgh #food #edinburghfoodie #edinburghfitness #wod #metcon #dietitian #holisticnutrition #healthcoach #crossfit #weightlifting #iifym #mealprep #flexibledieting #ukfitfam #fitspo #girlswholift #reversedieting #irishfitfam #fitness #evidencebased #sportsscience #nutritioncoach #crossfitwod - 16 days ago

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