Reverse dieting or establishing your post-diet maintenance is the most important part of your fat loss journey, yet it is often overlooked. Many believe their fat loss journey is finished when they hit their goal weight, but without reverse dieting or establishing your new maintenance, you risk rebounding and dieting again.  Listen to this episode to avoid making four of the most common reverse dieting mistakes.

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
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Today's guest is sleep scientist Dr. Amy Bender, who is Director of Clinical Sleep Science at Cerebra Medical and an Adjunct Assistant Professor of Kinesiology at the University of Calgary. 

Amy has been working in the field of sleep research for over 15 years and has been featured in interviews in both Oprah and Parade magazines. She has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. I am so excited about this episode because the topic of sleep surfaces almost daily within my coaching group, client calls and conversations. 

Topics covered:

• Stages of Sleep 
• The impact of caffeine on sleep
• Circadian rhythm and sleep
• Sleep banking & sleep debt
• How much sleep we need
• The effects of insufficient sleep
• Nutrition and sleep
• Steps to improve sleep
• Strategies to fall back asleep
• Supplements for sleep
• Thoughts on sleep tracking devices

To learn more about Dr Bender’s research check out these links:

LinkedIn: linkedin.com/in/dramymbender

Twitter: sleep4sport

IG: @sleep4sport

Thank you again for tuning into the podcast and I hope you enjoyed this episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

In this episode, I'm going to explain the difference between weight loss and fat loss.

When you lose weight, you're losing both fat and muscle, so though your body may get smaller, your shape won't really change. What you really want is fat loss - where we maintain muscle and strip the fat. There are a few steps you need to take in order to achieve this and that's what we are covering today!

Studies mentioned:
High protein diet promotes for more lean mass gain and fat mass loss
Effects of high-protein diets on fat-free mass

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast!

Stay tuned for more podcast episodes every week!

Get in the best shape of your life.

With the Macros Mini Cut Program, you’ll get the support, accountability, and expert coaching to eat and train in a sustainable way — without restrictive diets or spending your life in the gym.  Join next week's intake of the Mini Cut program: more info here

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

This week's guest is Nutritional Therapist, Naturopath & Women's Health Expert Aisling O'Kelly of AOK Nutrition. 

Aisling says the three most common issues she deals with in her clinic are PMS, irregular periods, coming off the contraceptive pill, and hormonal acne so we based our conversation around these topics.

In this episode:

• Hormonal changes during the menstrual cycle
• Nutrition for PMS & menstrual cycle health
• Nutritional deficiencies when on the pill 
• Food to focus on when coming off contraception to optimize health 
• Hormonal acne & supplements that help with this
• Practical tips for female health

Follow Aisling on:

Instagram: https://www.instagram.com/
Website: https://www.aoknutrition.com/

Thank you again for tuning into the podcast and I hope you enjoyed this interview episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

Stuck on low calories after your diet? Or trying to lose weight on low calories but seeing slow or no progress? Let's chat about how to get out of that calorie pit through reverse dieting!

Topics covered in today's episode:

• why many people rebound after weight loss
• two key factors needed to maintain results
• what is reverse dieting
• scenarios where reverse dieting is useful
• understanding post diet maintenance
• your mindset around eating more food

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

Kayla Mulvogue is a Physiotherapist, Exercise & Sports Scientist, and Coach. She runs a course called Applied Women’s Physiology and Training which teaches coaches all about the unique considerations for optimizing women’s training, health, and fitness, including aspects of physiology, hormones, reproductive health, and much more.

In this episode, we talk about key differences in women’s physiology about how and why we may want to train differently due to our hormones, physical structure, etc. We talk about training around your cycle, overrated exercises, and what you can do to maximize your time in the gym.

You can find Kayla on instagram @kaylaleephsio and her website is kaylaleephysio.com

Thank you again for tuning into the podcast and I hope you enjoyed this interview episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

As you all know I coach many women through fat loss diets. This means that I have seen first hand how calorie deficits can affect people differently depending on their eating history.  One of the things that often predicts failed weight loss attempts, is a history of prolonged calorie restriction. 

If you're hitting the gym 5-7 days a week, restricting calories and not seeing results... this episode is for you.

We talk about: 

• What chronic dieting is
• Why your dieting attempts are not working
• Understanding reverse dieting
• An example of what chronic dieting looks like
• What to do if this is you

Thank you again for tuning into the podcast and I hope you enjoyed this solo episode! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

Need help with reverse dieting: click here
1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

In today’s episode, I’m speaking with my client Vicki in the UK, who recently completed the mini-cut program losing 4kg in the process. Vicki had been doing slimming world for 4 years before joining the program and had gotten to a point where her weight wasn't budging no matter how strictly she followed the food plan. Now she's not only lost the weight but she's also transformed her body composition and her relationship with food. ⁠⁠

Topics covered:

• Why she joined the program
• The fad diets she's tried in the past
• Her fears when considering the program (she was worried she'd have to completely change her diet)
• How she structured her meals to hit her macros
• How she went from exercising 6 days a week to 3 days while seeing better results
• Finishing the program and maintaining her results on 2100 calories 
• Her advice to anyone who's feeling confused about nutrition

Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my British clients! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

Vicki's results: check it out here
1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

More than 80% of dieters regain the weight within a year and re-enter the yo-yo dieting cycle again. But what about the 20% who successfully maintain their weight? What do they do differently?

They establish habits that they continue post-diet and create a lifestyle change.

In today's episode we look at the habits you need to adapt in order to achieve sustainable fat loss and escape the dieting cycle for good!

LINKS:

1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here

In today’s episode, I’m speaking with my client Irene, all the way in Palestine, who is on the final week of the mini cut program. In just 7 weeks, she’s 6kg down and said the biggest thing for her was how much she’s learned about nutrition through doing the program.  Check ut her transformation over on Instagram!

Topics covered:

• Why she joined the program
• Her approach to nutrition prior to the program
• The transition to tracking macros and calories
• Things she found difficult 
• Biggest lessons learned
• How she went away on holiday in week 3 and still saw results 
• Her advice for getting results 

Thank you again for tuning into the podcast and I hope you enjoyed this chat with one of my European clients (Irene is from Germany if you couldn't tell by her accent)! I would greatly appreciate it if you would please subscribe to the channel, give the podcast a rating, leave a review and tell your friends about the podcast! 

Stay tuned for more podcast episodes every week!

LINKS:

Irene's results: here
1-1 Coaching enquiry: HERE
NUZEST Greens powder: https://nuzest.com.au?p=By30vd75v (20% off discount: EMPOWER20)
Follow me on Instagram: https://www.instagram.com/activelyaoife/
Podcast Instagram: https://www.instagram.com/activelyaoife/
Join my FREE FaceBook Group here