Metabolic adaptation to weight loss: Where is the science now?
Posted on 22-08-2019 | Last updated 30-07-2019
Metabolic adaptation to weight loss – the phenomenon of reduced energy expenditure during and after a period of calorie restriction, is probably one of the most misunderstood topics related to nutrition and body composition.
How many calories do you burn during weight training?
Posted on 27-06-2019 | Last updated 27-06-2019
This blog is a poignant one for me because I hate seeing people work their arses off in the gym to then be greeted by minimal results at the end of the month. There’s nothing worse than trying super hard, or feeling like you are, and getting nowhere.
BTN And Active IQ Press Release
Posted on 25-04-2019 | Last updated 25-04-2019
How exciting is this? We have been working behind the scenes for a very long time to achieve something really cool, and we’re so glad we finally get to spill the beans. What you can see below is a press release to announce that we, the BTN Academy, are now...
Do you think and train like the athletes you coach?
Posted on 15-03-2018 | Last updated 10-04-2019
As a performance nutritionist I am not just a coach to others, but I am also a coach to myself. And alongside my clients and their coaching I am always applying new theory to myself and experimenting on my own before I implement things with my clients.
Is flexible dieting healthy?
Posted on 12-12-2017 | Last updated 10-04-2019
In the fitness industry the awareness of an individual’s calorie intake has been a hot talking point for some time, and rightly so. By elevating calorie balance over food choice when talking to people, we have potentially reduced the chances of people resorting to binging on the foods that are ‘naughty’ when they cave in, and we’ve got real about why we might not be losing weight.
Intermittent fasting – do or do not?
Posted on 14-11-2017 | Last updated 10-04-2019
Basically, IF is a means of reducing calorie intake, or increasing per-meal portion sizes for the same given calorie intake by not eating for a period of time. There are some other benefits to be had from IF that are often overlooked because they aren’t sensational enough. Appetite control is one such benefit.
From client to coach… my journey
Posted on 07-11-2017 | Last updated 10-04-2019
Back in 2012 life looked pretty decent for me health-wise, or so I thought. I was an avid kick boxer and gym goer in relatively decent shape (no six pack though).
Can nutrition coaches give out diet plans?
Posted on 31-10-2017 | Last updated 10-04-2019
One of the biggest questions I get asked as manager of the BTN Academy is “what can a nutritionist do, can a nutritionist give our diet plans, and whats the difference between a nutritionist and a dietician”.
Why do I store fat in my legs?
Posted on 24-10-2017 | Last updated 10-04-2019
The pattern I want to talk about today is that of female pattern fat storage, or more specifically, why women tend to store fat in their bum, thighs, pelvis and upper arms – in comparison to men who tend to get a pot belly.
Sh*t things good coaches do
Posted on 18-10-2017 | Last updated 10-04-2019
There are two kinds of coaches, broadly speaking: There are shit coaches. This is, unfortunately, the majority in my experience. There are good coaches. These guys realise that PT’ing is about more than writing workouts and telling folks to eat kale.
Here’s what every nutrition coach needs to know...
Posted on 03-10-2017 | Last updated 10-04-2019
It’s fair to say that you don’t need to go to university to be able to help someone eat a little better, but there are still some things that I feel are essential for your understanding of how nutrition works.
How to lead a healthy Life
Posted on 26-09-2017 | Last updated 10-04-2019
If you’re reading this, you’ll probably be here for one of two reasons: You read the BTN blogs all the time (and if so, thank you, your support means the world) OR someone who meets criteria 1 asked you to read it, because I asked them to at the end.
Are YOU the problem?
Posted on 19-09-2017 | Last updated 10-04-2019
Now I’m not going to tell you YOU are the problem, I’m going to ask you if you are the problem.
Why do I wake up in the middle of the night
Posted on 12-09-2017 | Last updated 10-04-2019
Many people wake up in the middle of the night, in fact for many it’s the norm. If those I have spoken to are anything to go by, few sleep all the way through - but shouldn’t we be able to?
Trust me, I used to be obese
Posted on 30-08-2017 | Last updated 10-04-2019
I was 18, my life was fully in my hands as a young adult, it was time to take control of my health. I deserved it, I wanted it, I saw it as a path to future success in everything that I did.
Nutrition science: who’s laughing now?
Posted on 08-08-2017 | Last updated 10-04-2019
I first got into nutrition just before the IIFYM movement managed to develop some real sway. This means that I joined this industry when people still HAD to eat six meals per day.
Why the fitness industry is wrong on weight loss
Posted on 24-07-2017 | Last updated 10-04-2019
There’s a lot of myths and misunderstandings surrounding fat loss, body composition or weight (muscle) gain but much of this just overcomplicates it.
How to lose fat and build muscle
Posted on 10-07-2017 | Last updated 10-04-2019
I hear this question a lot, but people seem to somewhat misunderstand what they are asking for.
Idiots guide to lean gains
Posted on 27-06-2017 | Last updated 10-04-2019
Let’s face it, most people go to the gym to change the way they look and if the above aesthetic is what you desire then who am I to judge?
How to lose weight as quickly as possible
Posted on 19-06-2017 | Last updated 10-04-2019
When a person starts out to lose weight they usually have target number of some kind in sight. Usually a number on the scales or a dress size...
How to start dieting
Posted on 29-05-2017 | Last updated 10-04-2019
The reason I am writing a ‘diet’ blog and not addressing the concept of calories in versus calories out or macronutrient manipulation is because, as important as it is to understand these mechanisms, it’s not the most important aspect of getting started on a diet.
Are you in the driver’s seat?
Posted on 22-05-2017 | Last updated 10-04-2019
This subject more or less centres around one question – are you in charge of your own destiny?
Its pointless being perfect
Posted on 16-05-2017 | Last updated 10-04-2019
Extreme leanness and a perfect physique is totally obtainable for many, yet completely unsustainable for most.
Why your diet isn't working
Posted on 28-02-2017 | Last updated 10-04-2019
It’s mid-February – surely the January, ‘New Year, New Me’ gym goers have faded out by now.
Are you over complicating your diet?
Posted on 17-01-2017 | Last updated 10-04-2019
Nutrition and your diet, do you find it confusing? I don’t, but the reason why isn’t because I know everything there is to know.
A note to those on a diet
Posted on 10-01-2017 | Last updated 10-04-2019
With January comes new hopes, and a certain positive approach to looking forwards to the future - after all the New Year is a new cycle: a clean slate upon which we have no recorded failures, mistakes or imperfections.
Posted on 27-12-2016 | Last updated 10-04-2019
Western medicine which is developed using the scientific method is, in my opinion, one of the greatest achievements we have. It’s not flawless, not by a long shot, but it’s absolutely incredible.
Why does nobody 'like' me?
Posted on 25-11-2016 | Last updated 10-04-2019
This blog is aimed at coaches, personal trainers, nutritionists and ‘industry folk’ who write social media posts, emails and blogs with the purpose of improving their reach, getting their name out there and ultimately bringing in more clients to their personal training/coaching business.
Mobility from an athletic point of view
Posted on 01-11-2016 | Last updated 10-04-2019
When we talk about Mobility it’s important we know exactly what we’re referring to. A very basic definition is; “the ability to move or be moved, freely and easily”. So when we think in terms of joint mobility, it’s the ability of that joint to pass through a complete...
The role of carbohydrates in female fat loss
Posted on 27-09-2016 | Last updated 10-04-2019
Yes, carbs are still getting a bad name and there are still too many people under the belief that the way to fat loss is to reduce/ remove carbohydrates from their diet.
The 3,500 calories myth
Posted on 06-09-2016 | Last updated 10-04-2019
Regardless of how you spin it, we know that when stripped back to basics, fat loss comes down to consuming fewer calories than you expend.
How to use your hands to diet
Posted on 29-08-2016 | Last updated 10-04-2019
When it comes to dieting and losing fat there is no doubt that 24-hour energy balance is the key factor to consider.
Nutrition coaching: science or art?
Posted on 02-08-2016 | Last updated 10-04-2019
In the world of internet nutrition, there seems to be two sides to the camp: one that propose nutrition coaching is a science, and the other that propose it’s an art.
Is fruit bad for you?
Posted on 19-07-2016 | Last updated 10-04-2019
Fruit has been demonised in many circles for many years, as the story goes that ‘fruit is nature’s candy’...
Posted on 21-06-2016 | Last updated 10-04-2019
Polycystic ovarian syndrome is a relatively common condition affecting up to around 20% of women, caused by elevated androgen levels. Risk factors include obesity, inactivity and heredity.
How to choose a diet
Posted on 05-04-2016 | Last updated 10-04-2019
Bruce Lee is probably one of the most iconic figures of our time. His movies are legendary and he is credited with bridging some of the cultural gap which existed in America by being the first person to openly accept white Americans into his martial arts classes.
BTN Academy student feedback
Posted on 29-03-2016 | Last updated 10-04-2019
If you’re considering the BTN Academy, you need to read this blog.