Modify You

Starvation mode? Myth busted by 👌👌👌

Starvation Mode - Does it Exist?! | Biolayne Starvation mode is the idea that you can lower your calories so much that your metabolism slows down to the point where you start to put on fat even in a calorie deficit

Hey peeps! Long time no hear😉

So in less than 5 weeks we will be expecting a little mini us. We are super excited for the new ventures ahead and we want to share this amazing journey with you.

Currently I'm still hitting the gym just to keep active and mostly just to stay strong. I've had alot of mums saying during their pregnancy they stayed active and when it came to giving birth it was a breeze for them. Fingers cross Im hoping it will. Honestly either way it will be an experience.

So we will share our little journey before baby comes on the trainings we will be doing and post pregnancy. I'm hoping to get straight back into crossfit to get my strength back and that bit of muscle thats hidden somewhere. Oh yeah I crossfit now well before we found out we were expecting. I found it way more motivating and super enjoyable than training on my own.

What works for you and what makes you happy you should keep doing!

P.S It's a girl and her names Luca, here's a few photos of her bump 😍😘❤

MYTHBUSTERS!!!

Have been eagerly awaiting this series by these two, check the link on the diet⬇️⬇️⬇️

Myth Busting - F45 Nutritional Plan | Biolayne F45 recently released a nutrition plan. Holly and I found some... "things" we may not agree on.

An epic post on Caffeine and it's benefits with exercise!

☕️Does caffeine improve exercise performance in everyone?

🏃🏼‍♂️Many studies have shown beneficial effects of caffeine on exercise performance (1), which led to the frequent use of caffeine by athletes. However, the individual responses to caffeine has been shown to vary a lot. Some individuals even appear to perform worse with caffeine (2).

🔎A possible explanation for these individual differences is the expression of the CYP1A2 gene. This enzyme metabolizes over 95% of caffeine (3). Individuals can be categorized in AA (fast metabolizers), AC (slow metabolizers), and CC (also slow metabolizers) based on their CYP1A2 genotype.

🚴‍♂️In the present study, subjects performed a 10-k cycling time trial 3 times with either 0, 2, or 4 mg/kg caffeine ingested ~75 min before. Fast metabolizers (AA genotype) improved their time trial performance by 7% with 4 mg/kg caffeine compared to placebo, while the slow metabolizers (CC genotype) decreased their time trial performance by 14%. No effect of caffeine was found in the slow metabolizers with the AC genotype.

😫In support, the rate of perceived effort was decreased in the fast metabolizers (AA genotype), while the slow metabolizers (CC genotype) showed no difference.

📊It should be noted that only 8% of the participants had the CC genotype and observed this negative effect of caffeine. 43% of the subjects had the AC genotype and observed no difference in performance, while the other 49% had the AA genotype which led to an improvement in performance.

💡In conclusion, although caffeine either improves or has no effect on performance in most people, it may actually decrease performance in some people.

📄Study by
https://www.ncbi.nlm.nih.gov/pubmed/29509641

🗂Other references:
1) https://www.ncbi.nlm.nih.gov/pubmed/19077738
2) https://www.ncbi.nlm.nih.gov/pubmed/25517202
3) https://www.ncbi.nlm.nih.gov/pubmed/17221922

HUMP Day Deadlift PB!!!

slaying his first 200kg Conventional with room to improve.

Not bad for a tall man. Currently 2x bodyweight, let"s see how far he can go!
Well done my man!

Big big S/O to our client and an amazing but challenging past 25 week's.

Learning the art of flexible dieting can be a tricky one but with a bit of coaching we can confidently say Vanita has cracked the code....

A massive 9% body fat down and gaining a massive 4kgs of lean muscle Vanita has actually put on weight...lol!

Wait......what???

Yes weight gain is up but fat mass is down significantly.... Just shows that using a set of scales alone is a very poor measure.

Any questions flick the team a message and well put you on the right track.

Super proud of you Vanita!!! 😊🏋️‍♂️

A massive congratulations to "Big Rob" and his 57kg Weightloss journey!!! A full year of training and correct dietary protocols gave this man the knowledge to take control of his life. An amazing young man to coach and even more amazing person in general.
Check his before photo in the comments below... S/O to for taking care of his nutritional needs.

Deadlift @ 160kg
Bench @ 82.5kg
Back Squat @ 115kg
Front Squat @ 100kg

Massive S/O to our client Jayne and hitting some epic fat-loss goals! -Down 11kgs in the last 16 week's...
-Also down 7.7% body fat in 16 week's...
-Down a total of 16kg!!!
-Up in confidence...
-Increase in total strength...
-Healthier...
-Fitter... The secret to her success you ask? It's quite simply down to understanding Energy Balance (energy in-energy out) and how to manage her new found knowledge into her lifestyle.

We are so proud of you!!!