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Testimonial! 🤗 Hear about @carolkav 's experience as an @aidan_mackey_health nutrition client. ~ "I got in touch with Aidan in April. I have managed to lose a few kg numerous times in the past but always struggled to maintain after a loss and ended up back at square one. With my wedding and honeymoon coming up, I really wanted to get to a size and shape I was happy with and learn how to stay there. ~ Aidan’s approach is very personal, and he came up with a plan that allowed higher calories at the weekends. I managed to fit in a few G&T and @moochfroyo00 and still see results. With Aidan’s help, I have managed to maintain these results and feel I have the knowledge now to do so long term. ~ He is so approachable and easy to work with. I have done online nutrition plans in the past, but the personal side of Aidan’s service definitely makes him stand out from the others. ~ I’d recommend anyone looking for a nutrition coach to get in touch with Aidan. He listens and gets the results you ask him for. And sure, if nothing else, you’ll have the Craic cause he’s gas!" ~ Thank you @carolkav for the kind words ❤️ I love my job 😁 ~ #testomonial #nutrition #coaching #teamcsp #flexiblenutrition #bray #wicklow

The Case for a Flexible Nutrition Approach ~ Continuing on from the previous post in this series and looking at energy balance through a panoramic lense, let's have a look at how Peter might manage his energy needs across a week. ~ Peter needs to lose some weight, so he needs to be in an energy deficit. There are ~3500 kcals in a pound of fat. Peter is happy to try losing a pound a week as a start. ~ He could stick with 2500 every day, still be Flexible and still lose 1# a week. ✓ ~ He does enjoy a few glasses of wine on a Friday with Lois though. He likes an ice cream after dinner out with the kids on a Saturday. We won't take that away from him and he can enjoy all of that flexibility and more by increasing his deficit on Thursday and Sunday. ✓ ~ Peter also tracks on the weekend to make sure he doesn't blow it. ~ If Peter's happy, he's losing weight, able to do the things he enjoys and able to take some of the sacrifices that come with it, then I am happy to help as a coach. ~ There are many roads to take. This is just one example. This is just one rate of weight loss. This is just Peter. It's made up. ~ #flexiblenutrition #energybalance #simplenoteasy #petergriffin #loisgriffin #flexibledieting

New Logo ~ Finally, a professionally made logo for the business. ~ If you didn't already know, I am all about the Biopsychosocial Model of Health. ~ My logo is a representation of the interlinking relationship between the biological, psychological and social aspects of life that are inextricable and thus are each taken into much consideration in the work I do to improve the health of my clients. ~ I'm happy with the logo. What do you think? 😎 ~ #health #biopsychosocial #bps #barbell #coaching #biggerpicture

Testimonial! - Hear what client Stephen achieved in 3 months with individualised nutrition coaching. ~ "I have been training since I was a teenager (a very long time ago) but one thing I have always struggled with is my weight. It always frustrated me that despite the hours I put in at the gym, my weight always fluctuated no matter how strictly or closely I watched my food intake. ~ I decided a few years back to get specialist nutritional advice but was left disappointed as every nutritionist I tried seemed to apply a 'one size - fits all' approach. They would provide me with factual information but none took the time to consider my age, lifestyle, training regime and work environment. ~ That changed when I met Aidan in @cspgym . Leaving aside the fact the guy is a walking advertisement for the benefits of healthy nutrition, he was the first person to really look at every part of my life instead of only focusing on what I was eating. ~ For me the real breakthrough came when he made e realise that despite my intense workout sessions, I actually lead a very sedentary lifestyle. I spend the majority of my day behind a desk and needed to be more active outside of the gym. This changed everything - with his support I made the necessary changes and immediately saw the benefits. Within a period of two months my body weight remained the same (which is what I wanted) but my body fat % dropped from 20% to 16%....and keeps dropping. ~ I really cannot say enough about the service he provides. He is always available should you have any questions and his weekly check-ins really help to keep you on track not to mention his wealth of knowledge. ~ My only regret is that I didn't find Aidan's services years ago and avoided all those years wasted on various diets and techniques. Aidan has created a nutritional lifestyle that I can apply going forward." ~ Thanks to Stephen for his kind words and letting me do my job as best I can 😁 ~ #nutrition #wicklow #bray #coaching #lifestyle #biopsychosocial #fatloss #recomp

The Case for a Flexible Nutrition Approach ~ When we understand that energy balance over time determines our body composition and bodyweight, we can then look at our approach on a longer scale. ~ Rather than stress over moment to moment choices, things that happen out of our control or even analyse the minutiae of our diet through a microscopic lense - we can take a panoramic view of our energy balance across days, weeks and months. ~ This allows for holidays, diet breaks, maintenance phases, eating out and even those days we mess up a little (or a lot). ~ #flexiblenutrition #iifym #planning #plantbaseddiet #omnivore #wicklow #nutrition #periodisation #bray #success

The Case for a Flexible Nutritional Approach ~ Some definitions to start: Rigid control is characterized by an "all or nothing'' approach to eating, weight, and dieting.(Westenhoefer, 1991) ~ Flexible control is characterized by a more graduated approach to eating, weight, and dieting. (Westenhoefer, 1991) ~ A major point to ponder when we dichotomize these two strategies, is that our view of nutrition is always subjectively biased due to our own biopsychosocial environments ?¿ What's flexible behaviour to you might be rigid behaviour to me, whether it be in food choices day to day or overall approach to dieting. ~ What we do know is that people who present as 'restrained dieters' from a cognitive perspective, have worse experiences. ~ Here's the kicker: One can endorse high levels of dietary restraint via high cognitive effort or attempts to restrict but... without actually restricting your energy intake. When palatable food is readily available, individuals may report high levels of cognitive restraint, but still consume enough energy to gain or maintain weight. (Schaumberg et al, 2016) ~ Let's be cognitively flexible, aware of our environment and understanding of our preferences. ~ #evidencebasednutrition #biopsychosocial #education #weightloss #bodyfat #healthymind #healthybody

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