healthcoachbk, 519 Telser Rd (2026)

05/11/2025

🏆 LYKOS90 Challenge Winners! 🏆

Huge congratulations to our LYKOS 90 Challenge champions! 🎉 These athletes showed what real consistency looks like — tracking their food, hitting workouts, and staying dialed in for 90 days straight.

The results speak for themselves — stronger, leaner, and more confident than ever! 💪🔥

Men’s most Body Fat winner- 3.4% down
Men’s most muscle gained winner- 12.8mm

Woman’s most Body Fat winners- 5% down
Woman’s most Muscle gained winner- 31mm

04/11/2025

📸 90 Days. Same Workouts. Different Fuel. 💪

Meet Sarah — she’s always been consistent in the gym, but during our 90-day nutrition challenge, she dialed in her diet to match her training. The result? More muscle definition, better energy, improved recovery, and noticeable body composition changes — without changing her workouts. In 12 weeks she lost 4.2% body fat and gained muscle mass.

It’s proof that even if you’re already fit, what you eat still matters. Nutrition is the difference between feeling “okay” and performing your best. 🔥

26/11/2024

Lykos members completed a successful 12 weeks Stay Fit in Fall Challenge! Everyone worked hard and made changes to continue on with. Each participant was scanned with the BodyMetrix Ultrasound body composition tool at the beginning and end of the 12 weeks. There were 3 monthly extra fitness challenges to keep the participants engaged. Proud of everyone’s efforts and personal accomplishments!

Woman’s winner- lost 5.8% Body Fat and gained overall 9mm of muscle mass! 🎉💪🏻

Men’s winner for muscle gain- Gained 26.7mm of overall muscle mass🎉💪🏻

Men’s winner for Body Fat- Tied Winners by losing 1.5% Body fat each! 🎉💪🏻🎉

25/05/2024

12 weeks flew by with the Spring Into Fitness challenge ! We had many participants and everyone worked hard. I scanned everyone with BodyMetrix Ultrasound body composition tool at the beginning and end of the 12 weeks. There were 3 mini nutritional challenges, 1 each month. Everyone was consistent and upped their game at Lykos. So proud of the effort, this was fun and look forward to many more Challenges during the year!!

Woman’s winner- lost 4.7% Body Fat and gained overall 28.2mm muscle mass!! 🎉

Men’s winner for body fat- Lost total of 4.1%! 🎉
Men’s winner for muscle gain- Gained overall 41.4mm! 🎉

27/07/2023

1. Leafy greens: Spinach, kale, and other leafy greens are rich in antioxidants and chlorophyll, which can help detoxify the liver.

2. Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that support liver function and aid in detoxification.

3. Fatty fish: Salmon, sardines, and mackerel are high in omega-3 fatty acids, which can reduce inflammation and improve liver health.

4. Olive oil: It contains healthy fats that may help protect the liver from damage.

5. Garlic: It contains sulfur compounds that activate liver enzymes and support detoxification.

6. Beets: They are rich in antioxidants and can help stimulate liver function.

7. Green tea: It has catechins that may improve liver health and reduce fat deposits.

8. Nuts: Walnuts and almonds contain nutrients that can support liver health.

9. Turmeric: It contains curcumin, which has anti-inflammatory properties and may benefit the liver.

10. Citrus fruits: Lemons, oranges, and grapefruits are high in vitamin C and antioxidants that can aid liver function.

21/07/2023

Fatty liver can be problematic for your health due to several reasons:

1️⃣ Liver Function Impairment: Excess fat in the liver can interfere with its ability to function properly, leading to reduced liver efficiency.

2️⃣ Inflammation: Fatty liver can trigger inflammation, which may progress to non-alcoholic steatohepatitis (NASH), a more severe condition that can cause liver damage.

3️⃣ Fibrosis and Cirrhosis: If left untreated, NASH can lead to the development of liver fibrosis and cirrhosis, potentially causing irreversible liver damage.

4️⃣ Increased Risk of Liver Cancer: Fatty liver, particularly when combined with inflammation and cirrhosis, can increase the risk of liver cancer.

5️⃣ Associated Health Risks: Fatty liver is often linked to obesity, type 2 diabetes, high blood pressure, and high cholesterol, which can increase the risk of heart disease and other health complications.

6️⃣ Impact on Overall Health: As the liver plays a vital role in various metabolic processes, fatty liver can have broader effects on overall health and well-being.

Early detection, lifestyle changes, and proper care are essential to manage and prevent the progression of fatty liver-related issues.

21/05/2023

Taking time to stop and reset is so important in all of our busy lives. It can reduce your anxiety and stress levels, lower risk of illness, and increase energy levels, just to name a few benefits.

Make time to sit outside, read a book, journal, take a bath, go for a walk, or even meal prep. Find what it is that recharges you for the week ahead and incorporate it in your routine.

15/05/2023

This bold statement on the health benefits of blueberries is one that has been echoed throughout the health and wellness world in recent years.

Blueberries are one of the most nutrient-dense foods in the world and contain large levels of a broad range of antioxidants. The ORAC score of blueberries is an incredible 9,621 which makes it one of the highest antioxidant foods in the world.
(Link: https://draxe.com/top-10-high-antioxidant-foods/)

Consuming just one cup of blueberries provides the following nutrients:
• Resveratrol
• Gallic acid
• Lutein
• Zeaxanthin
• Vitamin K (36 percent DV)
• Vitamin C (25 percent DV)
• Manganese (25 percent DV)
• Fiber (17 percent DV)

Blueberries also:
• Combat the signs of aging
• Are a fantastic anti-inflammatory
• Boost brain health and functionality (Link: https://draxe.com/15-brain-foods-to-boost-focus-and-memory/ )
• Support digestion
• Promote heart health
• Benefit the skin
• Aid with weight loss

If all of this doesn’t make blueberries a superfood, I’m not sure what does!!

www.healthcoachbk.com

11/05/2023

One of the smaller, less-assuming superfoods, the humble walnut is often neglected when it comes to assessing the many health-boosting foods we eat.

Nuts are an amazing source of protein for non-meat eaters, but some (like walnuts) have even more health benefits than most of us are aware of, leading to their categorization as ‘Superfoods!’

Amazing benefits of walnuts:

• Just one-quarter cup of walnuts provides more than 100 percent of the daily recommended value of plant-based omega-3 fats along with high amounts of copper, manganese, molybdenum, and biotin.

• Walnuts may help reduce not only the risk of prostate cancer but breast cancer as well.

• Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.

• Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods.

• They also have been proven to improve s***m quality, help with weight control, and offer support for brain health and type 2 diabetes.

More on the walnuts for men’s health: http://www.mensfitness.com/nutrition/what-to-eat/quick-tip-eat-walnuts-super-healthy-s***m

www.healthcoachbk.com

11/05/2023

You may have heard about the new trend in the nutrition world claiming that certain foods are now ‘super.’ These foods are rich in nutrients and antioxidants, low in fat, and can even be found in your local supermarket!

Their benefits range from increasing energy levels and helping the body fight disease to assist with weight loss, growth, and repair!

Although dieticians and nutritional experts have yet to release a specific definition for ‘superfoods’ (and don’t generally use the term to describe a particular food group), the term has become quite widespread in the marketing world and is popular on menus and in health food stores.

Many are actually wary of promoting the term and focus more primarily on ensuring their clients maintain a healthy balanced diet complemented with regular exercise - ‘superfoods’ are merely a single component of this. (Read more about this here: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whats-so-super-about-superfoods_UCM_457937_Article.jsp #.WfWxmxO0MWp)

In any case, it’s definitely true that many of these ‘superfoods’ have a higher concentration of nutrients and therefore can promote a healthier lifestyle when eaten in larger quantities.

www.healthcoachbk.com

02/02/2023

Having a health gut is so important. Your gut microbiome influences every other organ. It impacts ones mood, immunity, and inflammation.

Take the time to think about what you can do to remove harm to your own microbiome and what can you do to positively feed your microbiome!

If you need help in this area DM to ask about my programs!

healthcoachbk

05/11/2025

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27/07/2023

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