The Lifting Club: Recent Episodes
Jazz Hennessy
The podcast that brings you fitness information with real-life application to help you reach your goals and learn at the same time!Join me as I talk all things health and fitness, from muscle building to fat loss to mindset, making the process both simple and enjoyable.
Get access to my FREE Winter Bootcamp & build as much muscle as possible in December & Jan!
Get access to my FREE Winter Bootcamp & build as much muscle as possible in December & Jan!
BULK.
That’s a scary word for a lot of women.
If you want to be lean and defined, going on a bulk feels like the exact opposite of that.
But that’s what you’ve seen the influencers do online, right?
They said you can’t build muscle without doing one. That it’s just part of the process.
But what if I told you that you didn’t have to get uncomfortable in your body and gain a load of additional body fat to build shape and muscle…?
That’d be pretty great, right?
In today’s episode I explain the key things you need to focus on right now to build muscle mass and whether you’re a candidate for a “bulk”.
Find out more about my 1:1 training & nutrition coaching.
or join my muscle-building training subscription.
In the final Coaching Q&A of this round of Project Cut, I answer questions including:
🚶♀️ Step count & calories (how much of an impact reducing your steps has on calorie burn)
🤕 Training with tweaks/injuries (when to rest, when to keep training)
🍗 Protein goals at maintenance (whether your target should change once you increase calories)
🧠 Navigating motivation dips and learning to sustain habits long-term
🥤 Collagen vs whey protein (whether collagen is worth your money & if it counts towards your protein target)
👉🏼 Put your name on the waitlist to be sent more information about the next round of Project Cut
Tracking low-calorie foods – whether you should be logging veggies
Hydration & electrolytes – how much water you need and my thoughts on the electrolyte craze
Recovery & sleep – how to improve sleep and other things you can do to support recovery
Creatine – why, who for, how much
Body analysis scales – are they accurate for body fat measurements?
Managing others' expectations post-Cut – how to explain it's not all just "over"
DOMS – what soreness tells us about our workout
Navigating injuries – maintaining momentum and motivation
Changing your training program – how often to switch up exercises
👉🏼 Put your name on the waitlist to be sent more information about the next round of Project Cut
Here’s the topics I covered for Project Cut members this week:
Winter running – Layering up, staying safe, and mentally handling the dreaded treadmill runs
Emotional eating & baking – Reducing reliance on willpower and practical swaps to avoid mindless licking and nibbling while cooking
Navigating holidays & all-inclusives – Getting perspective and how to enjoy your break without feeling overly restricted, but still aligned with yoru goals
What to do after a fat loss phase – How to decide between continuing your cut, returning to maintenance, or moving into a muscle-building phase
Handling unplanned meals out – How to adjust calories after spontaneous events without shooting yourself in the foot
Training when ill – Rest? Push through it? Make up for missed workouts?
Cardio vs strength training – How much emphasis we should put on cardio and calories burned during a cut
Maintaining your cut mindset – How to stay intentional, focussed on your “why,” and avoiding guilt cycles
👉🏼 Put your name on the waitlist to be sent more information about the next round of Project Cut
Here's the topics I covered for Project Cut members this week:
- Sugar cravings & food triggers – How to deal with sugar “addiction” and constant chocolate cravings
- Scale fluctuations after higher-calorie days – Why weight jumps up after weekends away or meals out
- Lingering hunger after eating – Why you still feel hungry even when you’re full
- Training with a busy work schedule – How to balance gym, steps, and recovery when life is hectic
- Progressive overload plateaus – What to do when you can’t add more reps or weight
- Building muscle in a deficit – Is body recomposition possible while cutting?
- Tracking meals cooked by others – How to log (or not log) food when eating at a friend’s
- Holidays after a fat loss phase – Whether to keep cutting or increase calories before a trip
- Talking about Project Cut around others – How to discuss dieting without being triggering
It's Week 2 of Project Cut, and here's the topics that we covered in this week's Coaching Q&A:
→ Why blood sugar spikes don’t matter for fat loss (unless you’re diabetic) and why glucose monitors aren’t worth the hype.
→ How to pause in the moment and use simple tools to handle emotional eating.
→ Navigating social pressure around food (hello bake sales) without feeling guilty or over-explaining.
→ Why scale weight naturally fluctuates and what to focus on instead for long-term progress.
→ How to stay aligned with your goals while travelling and avoid the “F*ck-It” Mode.
→ Why your weight might increase after the weekend.
→ Why steps and cardio are tracked separately in Project Cut and how to adjust your targets.
Listen in to the first Q&A of the September of Project Cut where I cover questions from members including:
☑️ Simple ways to boost your protein intake
☑️ Example meal patterns that work well for shift workers
☑️ Strategies to stop mindless picking and grazing
☑️ How to enjoy meals out (or untracked meals) without slipping into “F*ck-It” Mode
☑️ Whether you can really trust the calorie burn on your watch
☑️ The best plant-based protein sources
☑️ Handling pressure or judgement from friends and family
☑️ Practical tips to reduce DOMS
SECURE A SPACE ON PROJECT CUT
Got any questions before you sign up?
📲Cliek here to message me & I'll be happy to chat through it!
Project Cut doors open THIS FRIDAY 29th August at 10am BST‼️
To get send exclusive access to those early, discounted spaces on Friday,
→ Click here to put your name on the Project Cut Priority List
Project Cut is back on Monday 8th September‼️
Doors open to those on the Priority List on 29th August.
Get sent the details & access the early, discounted spaces:
→ Get on the Project Cut Priority List
Project Cut is back on Monday 8th September‼️
Doors open to those on the Priority List on 29th August.
Get sent the details & access the early, discounted spaces:
→ Get on the Project Cut Priority List
Do you have to bring MyFitnessPal with you on holiday to stay on track with your goals? Or is it okay to relax and enjoy yourself without guilt?
In this episode, I chat through the mindset around tracking during holidays and breaks and why you can still reach your physique goals without being a slave to tracking.
You'll learn:
✅ Why holidays make up such a small % of your year
✅ How to zoom out and view your goals in the context of your whole life
✅ The “Pick & Choose” method for staying intentional without being obsessive
✅ When tracking might be helpful
✅ How to avoid “screw it” mode and build self-trust
Whether you’re heading off on a trip soon or just want to feel more in control without tracking 24/7, I hope this helps this summer!
Work with me:
If holidays, weekends, and social events are a source of stress, I can help you build the self-trust to enjoy food and life without feeling like you're falling off track. Click here to message me on WhatsApp or get in touch on Instagram @jazz.fitness_
In today’s Q&A episode, I’m answering your questions, including:
- Is there any point in training at home with just bodyweight and resistance bands?
- How I ended up doing my cousin’s bridal makeup
- What sitting at a desk all day is doing to your body, and what you can do about it
- Why training might be making you hungrier and struggling to stick to your deficit
- Tips for moving from in-person PT to fully online coaching
- Can you actually build muscle doing Hyrox training?
- Should you body recomp or lean bulk for glute gains?
👉🏼 Click here to see how working with me can help you finally get the results you’ve been working so hard for!
You’ve heard the claims:
“Cortisol is making you store belly fat.”
“HIIT is destroying your hormones.”
“Walking and Pilates is better than HIIT and heavy lifting.”
But are these messages really helping women? Or is it making them unnecessarily fearful?
In this episode, I’m breaking down the truth about cortisol, high-intensity training, and chronic stress.
I cover:
- Why cortisol is getting a bad reputation right now
- What cortisol actually does in the body (and why we need it!)
- Why HIIT isn’t the bad guy when it comes to weight loss or hormones
- How most people’s stress isn’t coming from their workouts
- Who should be cautious with high-intensity training
If you're done with the constant confusion and time-wasting,
👉🏼 Click here to see how working with me can help you finally get the results you’ve been working so hard for!
In this episode, I’m talking all things alcohol - from my fun times with drink, to why I slowly decided to stop drinking altogether.
There was no dramatic pledge or New Years resolution.Just a gradual realisation that alcohol no longer aligned with the life I wanted.
We’ll cover:
- 🍷 The real impact alcohol has on your fat loss, sleep, recovery and mindset
- ⚡ Why drinking can feel at odds with your health goals, even when everyone around you is doing it
- 🧠 The cultural pressure to drink and how to handle it without feeling awkward or left out
- 💡 Practical tools for cutting down or quitting (if that’s something you’re thinking about)
Whether you’re sober-curious or just want to drink more intentionally, this one’s for you.
A marketing campaign I saw last week ruffled my feathers.
A supplement brand is releasing a new collection of creatine products “designed for women”.
They hide under the guise of educating women and making it “for them”.
But to me, it looks a bit more like PINK TAX.
In this episode I'm spilling the tea on why I had an issue with the campaign, and what my personal recommendations are for women considering a creatine supplement.
P.S., Here’s the link to the Creatine Monohydrate I use every day.
Today we're back with another listener Q&A!
Topics that were covered include:
💪🏼 How to balance lifting and cardio/hyrox
💛 Navigating training around a chronic illness
🏃♀️Treadmill vs outdoor running for bad knees
👭 Coaching family and friends
🍽 Fasted training for women
📉 When it's time to reverse diet
🥪 Training & running on low carbs
⚖️ What to do about holiday weight gain
🍫 How to stop bingeing on chocolate
🫀How much Zone 2 running you should do
To find out more about working with me 1-1 at Grow with Jazz, click here!
Raise your hand if you’re in a constant battle with trying to stay consistent whilst living a crazy busy life🙋♀️
You do well for a few weeks, smashing those 10k steps, staying strict with your meal plan and abstinence from your Achilles heel (sweet stuff).
But there’s always something that has to crop up and ruin it all.
Your best mate’s Hen Do with enough Aperols to undo your entire week of hard work.
The work deadline that keeps you chained to your laptop until 8pm, leaving no time for those evening training sessions which makes you feel sluggish and stressed.
Staying at your in-laws who break your MyFitnessPal streak with a weekend of hearty comfort food ready to sabotage the week of chicken salads you’ve just eaten.
Another weekend of being off-track.
Another Monday to pick up the pieces and start again.
But what if I told you that those things aren’t off-track at all.
And the reason they’re causing you issues is because of the way you view them.
It’s not the few untracked days or the odd missed session that’s keeping you stuck in a body you feel unhappy in.
It’s your all or nothing mentality.
In today’s podcast episode I’m revealing the 2 most common reasons that people get stuck in the exhausting ‘on-track’, ‘off-track’ cycle,
And exactly what you can do to break the pattern, build long-term consistency and finally see the changes you’re working so hard for.
If you’re worried about being “off-track” this summer and need support in finding balance and avoiding the “all or nothing” trap, click here for some more information about how I do that for my online clients.
It's the time of year where many of you will be jetting off for a well-deserved break to soak up some sunshine or explore a new city.
But with that might be coming a little bit of concern around what will happen to your body when you can't hit the gym or track your macros as you might usually do at home...
Today I'm giving you all my best advice for how to avoid losing muscle whilst you're away, from food choices to how to have an effective hotel-room workout.
And I'll also be telling you what the research says about how long it takes before we actually start to lose muscle mass so you can decide whether it's worth hunting out a local gym or using your trip as a good chance for a deload!
If you’re worried about being “off-track” this summer and need support in finding balance and avoiding the “all or nothing” trap, click here for some more information about how I do that for my online clients.
Relationship status with the scale: it's complicated.
Today we're unpacking why so many women have their self-worth and success governed by a random number that nobody else knows.
We'll first be talking about where the obsession with weight comes from and why it's seen as a metric of success.
Before going on to explore the MANY other factors that can impact your body weight that aren't body fat.
And finishing with my best advice for using the scale as a piece of a much larger puzzle.
🤓Find out more about working with me 1:1 here.
I've gone from a self-proclaimed running hater to completing my first marathon over the past few years.
I remember the way sense of achievement I got after my first 10k (and I also remember how much my joints were screaming at me and how exhausted I felt for the rest of the day).
I've also been navigating the balance between running and training in the gym because I've worked too hard for too many years at my strength to let that go down the drain.
So today I'm sharing all my best advice for those of you who want to do both, including:
🏃♀️Which types of run your should start with
🚴♀️Cross-training to get better faster
🤕 All the ways you can reduce injury risk
🏋️♀️What to do in the gym to support your running
💪🏼How to schedule your week of workouts
🫀Whether heart rate is useful for you right now
If you want structure and support to do all of this the right way, find out more about working with me 1:1 here.
Not long ago it felt like we had HEAPS of time until summer.
Holidays felt like a distant prospect and our puffer coats and scarves kept us feeling comfortable.
All of a sudden, here we are in mid-May and those summer plans are suddenly a reality and you're starting to get concerned...
Before you buy a "fat burner" supplement from TikTok shop or order a 14-day juice cleanse from Amazon, let me tell you the 17 things I'd do if I wanted to:
1) Lose fat quickly for summer
and 2) Not slip in to the "screw it" mindset as soon as I stepped on a plane
Need support navigating these busy months? Find out more about working with me 1:1 here.
On Sunday 27th April I completed my first ever marathon in a time of 3 hours 46 minutes and 7 seconds.
Today I'm giving you the run-down on exactly how it happened, including:
📆 What my training looked like to prepare
📉 What happened in the few weeks before
🥯 The carb load
🏁 My race day experience
👍 Things that went well
🫠 And things that didn't go quite so well
Find out more about working with me 1:1 here.
Why is it that we always mess things up and end up in "screw-it" mode when we start seeing results?!
You'd think seeing changes in your body and feeling more confident would be motivating, but some people find it actually makes them take their foot off the gas...
A voice in the back of their mind starts saying:
"Treat yourself this weekend, you deserve it"
"Having a few extra snacks won't make a difference"
"It doesn't matter if you skip those ab exercises just this once"
But is this self-sabotage, or are you becoming complacent?
Tune in to today's episode to find out the difference and importantly, what you can do to fix that mindset!
💪🏼 Find out more about working with me 1:1 or join my group training program.
"Get your dream body with zero restrictions😍"
It's a really nice sentiment. Much better than the toxic diet culture messaging of the past. But is it really true?
Can you get lean and transform the way you look without giving up any of your favourite foods?
Let's talk about it.
You know I'm not here to bullshit you or sell you a dream, so in today's episode I'll be letting you know what it might take for you to achieve the toned physique you've been chasing for a long time now.
Find out more about working with me 1:1 or join my group training program.
When I first started lifting, I thought a good workout was simply a group of good exercises.
Unfortunately, there’s a bit more to it than that…
See you could write a session made up of GREAT glute exercises but it could still be a “bad” overall workout.
In today’s podcast episode I explain exactly what to look out for in your workouts that might suggest you’re doing “redundant” exercises so you don’t waste your precious time and miss out on muscle-building!
Find out more about working with me 1:1 or join my group training program.
Shit is getting real.
I’m officially 1 month out from my very first marathon😅
When I signed up last year, it felt like such a distant prospect. Something that was a problem for future-me.
Well, here’s future me dealing with the decision that version of me made.
In all seriousness, I’m kind of looking forward to it.
I’ve worked bloody hard and I think I can do the distance at this point. The question is, just how much suffering will be involved? We’ll see.
Anyway, if you want a full update of where I’m at 4-weeks out, including how I’ll be eating in the week leading up to the race, how my injury is feeling and importantly, my plans for race day ‘fit, tune in to today’s episode!
Thinness is back.
I mean, it never really left, but over the past 5ish years it was re-packaged as "wellness". The body positivity movement grew, even to an extent that wanting to change your body was a bit taboo.
But this year, from the celebs at the award shows to the influencers on our feeds, we're seeing bodies get smaller again.
It's the desirable thing. The fashion.
In the past, it'd be magazines telling you how to shed the pounds and fit in to your denim shorts for summer.
But now, in 2025, it's SkinnyTok.
I've got thoughts. Tune in to hear them.
In the past, going out to eat would really stress me out.
How will I know my macros if I can't track? What if I go over my calories for the day?
In my mind, eating out = off track.
Often I'd end up over-eating when I got home because I thought the day was already ruined.
Years down the line I now have a much broader perspective of the impact (or lack of) a few meals out each week.
I also realised that as well as wanting to be strong, lean and fit, I want to be someone who has fun with their friends, enjoys going to restaurants with my boyfriend and can eat a Sunday lunch at my grandparents.
So in this episode I'm going to reframe what "on-track" actually means, help you decide when to be more relaxed around your food choices and when to choose something with your fitness goals in mind, and some tips and tricks for making meals out a little more health-friendly!
If you're finding it hard to find this balance, read through this for some more information about how my coaching could help.
“Your calories are too low so your body is holding on to fat”
“Reverse diet to lose fat on higher calories”
“Your metabolism has been damaged by your low calorie diet”
If you follow any fitness content online I'm sure you've heard it all before.
Some people do start losing fat when they increase their calorie intake, but not for the reason some of these coaches like to make out...
Today I'm dispelling the myths of broken metabolisms, starvation mode and reverse dieting so you can understand the real reason why some people can't lose weight despite aiming for a super low calorie intake.
If this is something you're struggling with and you feel like no matter what you try, your body fat just won't go away, I can help.
Have a read through this for how I remove the guesswork and frustration for my clients so they finally start seeing results.
Clean eating vs IIFYM
Whole foods vs Ultra-processed foods
Good/healthy foods vs Bad/unhealthy foods
If calories are the same, does it actually matter what we eat?
In today's episode I discuss how much you should be worried about processed foods, whether a whole-foods diet is best for everyone and if fat loss is impacted by the food choices you make.
If you're finding your nutrition stressful and don't feel in control, I can help simplify it for you. Click here to find out how💪
In the final live coaching call of Project Cut I'm answering members' questions about their return to maintenance once the program is over so they can maintain their fat loss for the long run.
Here’s how it often goes for people who train from home:They follow YouTube videos or workouts on an app and see really good results. They get fitter, lose weight, but after a while, those results start to slow down and they enter a bit of a plateau…Their physique isn’t really changing, they’ve not yet reached that sculpted, muscular look they’ve been aiming for, and they’re wondering why their training “isn’t working” anymore.You can ABSOLUTELY reach your body and fitness goals training from home BUT, it’s going to take a bit more thought once you’re past the newbie stage.So that's what I’m talking about in today’s ep of the pod: how you can actually build real muscle tissue from home (spoiler: it’s not turning everything in to a circuit and it’s probably not a follow-along ab workout either👀).Tune in to hear the exact methods I use to program for my clients who train from home with limited access to equipmentIf you’re that person who’s hit a plateau and wants to take the next steps with their physique, I can help! Click here to find out how💪
Since everyone and their dog seems to have gotten ill at some point this January, I thought it'd be fitting to record an episode on how we deal with illness.
I'll be breaking down the whole process, including:
📉Lesser-known signs you might be getting unwell
🤔 How to decide when you need to rest from the gym
🥪 What to do with your nutrition, especially if your appetite is off
🚶♀️How to return to training
We'll all encounter this from time to time, so knowing how to manage it is going to help you get back to action ASAP!
Looking to be supported through times when life things get in the way or you pick up an illness or injury?
Have a read through this Information Pack about how my 1:1 Coaching could help you.
At the end there's a link to message me on WhatsApp or book a free call for us to chat about how I could provide the guidance and accountability you're looking for!
Get an insight in to what we're working on in Project Cut - my 8-week fat loss program!
If you listen to a very popular podcast, you might have heard a very well-respected, qualified guest say that lifting fasted negates the effects of the your training because it forces us to break down lean muscle tissue to use as energy...
That's a scary thought.
But what does the evidence actually say?
Can we build muscle if we don't eat before we train? Or should you early risers be getting up a 3am to have a full meal?
Tune in to find out!
If you want to learn and understand more about your training and nutrition so you can better decipher what's true and what's not:
📲Message me on WhatsApp
or
👩💻Book a complimentary Discovery call with me
We always hear about calorie target and protein targets, but what about our other macronutrients: carbs and fats!?
That girl on TikTok says how cutting out carbs helped her drop 10lbs and you heard that guy on Instagram talking about how important his high-carb, pre-workout meal was.
So, today I'm going to discuss whether your carb:fat ratio matters and help you decide how much of each you should be eating!
If you're interested in working with me...
→ Fill out this short form to find out how I could support you with your training & nutrition as a Grow with Jazz 1:1 client!
Or, join my training program for less than 80p per day!
You've got some lofty fitness goals in 2025 but if you're too anxious or self-conscious in the gym to train properly, how're you going to hit them?!
In this week's episode of my podcast I'm giving you my best practical tips for overcoming fear in the gym. It can be an intimidating, male-dominant space so it's important to set yourself up with the headspace and tools to be able to walk in there, take up space and be able to fully focus on yourself.
If you're feeling a bit lost and need structure and support, let's do it together:
→ Fill out this short form to find out how I could support you as a Grow with Jazz 1:1 client!
Or, join my training program for less than 80p per day!
Welcoming members to Project Cut, the 8-week fat loss program designed to teach you how to get lean and maintain it for the long run.
In this call we cover why previous diets may have failed in the past, the position members are in currently, and exactly how Project Cut is going to help them become the person they want to be in 2025.
We finish off with some questions so you feel confident to get started this week!
➡︎ FINAL CHANCE TO GET YOUR SPACE ON PROJECT CUTWe hear it all the time: "DIETS DON'T WORK"
Well actually... they often do.
A lot of people lose weight, that's not the issue.
The issue is SO FEW people actually maintain their weight loss.
They regain the fat, and sometimes even add more than they lost in the first place.
If this has been your experience, and you're all too familiar with that "yo-yo" of bodyweight, this is an episode for you.
I'm explaining why your previous attempts didn't last and how you can achieve permanent fat loss in 2025!
GET MORE INFO AND EARLY ACCESS TO DISCOUNTED SPACES WHEN PROJECT CUT GOES LIVE HERE
Getting lean and toned: it’s got to be one of the most common physique goals people come to me with.
For a lot of you, it might feel like something you’ve been chasing for such a long time, but never really reaching.
Today I'm discussing where you've been going wrong in the past so you can do things differently in 2025!
PROJECT CUT PRIORITY LIST➡︎ Get your name on the list to stay up to date and get early access to discounted spaces!
I just wanted to pop in to your ears today with a few words of encouragement for the next week or so.
I know it can actually be quite challenging for a lot of you. You’re people who thrive off of routine and control and this time of year can feel quite the opposite.
This episode is to help you re-align with your values and goals and feel present and in control over these coming weeks.
Have a fantastic Christmas ❤️
PROJECT CUT PRIORITY LIST➡︎ Get your name on the list to stay up to date and get early access to discounted spaces!
Whether it's at the work party, Christmas dinner at your mum's or New Year's Day with friends, you may have found yourself feeling a bit out-of-control at these festive occasions.
And it's not because you don't have enough discipline or self-control...
There's a handful of behaviours and things you've been doing that has a direct impact on how those events go.
You might not even realise you're doing them! But they're sabotaging your enjoyment and mindfulness when you're eating this month, and I'm here to help you recognise them!
➡︎ DOWNLOAD THE FREE GUIDE HERE (How To Enjoy Christmas Without Feeling "Off-Track") 🎄🎅🦃🍽🥂
There's mince pies being passed round the office,
A tub of celebrations always within reach,
And the supermarkets are full of amazing looking festive goodies.
Your food environment has changed and your "self-control" is being tested.
But when should you allow yourself to enjoy some of these Christmas treats, and when should you pass on them?
Tune in to learn the 3-step thought process to work through!
My photoshoot prep is complete and I'm here to tell you all about it!
It's been 12 weeks of dieting in preparation for my first fitness photoshoot so I wanted to sit down and talk to you about:
- What I did during the prep and how I achieved fat loss
- Any struggles I faced throughout the process
- What I'm doing now the cut is over and my new goals
Want to be guided through your own structured fat loss phase?
📲Message me on WhatsApp
Or
👩💻Book a complimentary Discovery call with me
➡︎ DOWNLOAD THE FREE GUIDE HERE (How To Enjoy Christmas Without Feeling "Off-Track") 🎄🎅🦃🍽🥂
Do you find this month overwhelming and anxiety-provoking?
The number of social plans, meals out, time spent out of your normal routine can cause many to fall in to an "all-or-nothing" way of thinking.
So I'm here to help you regain control this month, feel present, enjoy the festivities and also feel aligned with your health and fitness goals!
👉 START THE NEW WORKOUTS ON MONDAY
So you want that toned, sculpted look?
Well here's the rep ranges you should be working in, and how many sets per exercise you should be doing!
I know it can be a little confusing - online you've heard that heavy, low reps will "bulk" a muscle, and higher reps is better for toning.
So what's the truth?
Tune in to find out!💪
"Women should never eat less than 1500 calories"
"A toddler needs 1200 calories, not a full grown adult"
"Eating less than 1300 calories will damage your metabolism and put your body in survival mode"
Heard similar things online? Let's talk about it!
Today I'm letting you know whether there's a minimum to how low women should drop their calories, how it impacts your metabolism, and whether low calorie diets are a bad idea for health.
Feeling confused and overwhelmed by your own health and fitness journey?
📲Message me on WhatsApp
👩💻Or Book a complimentary Discovery call with me
I’d bet you’re not lifting heavy enough 👀
Unfortunately, women in particular chronically under-load their exercises and don’t see the changes they want in their physique as a result of that.
You might be lacking confidence, and it might be an issue with your headspace and what you expect a set to feel like.
So today I’m explaining the signs that you’re not lifting heavy enough, what might be causing that, and give you clarity on what it will feel like when your load is sufficient to cause growth!
Feeling stagnant and ready to be pushed?
→ Find out more about working with me 1:1
Or
→ Join my group training program!
When it comes to eating, a lot of women have certain habits that they’re embarrassed of.
There may be things you do that you think nobody else does. You might put it down to lack of self-discipline, emotional eating, greed.
As a coach, I’m here to tell you that ANYTHING you find yourself struggling with, I can guarantee there’s 100s of other people with those exact same struggles.
For many people, it's the mindless grazing, picking and snacking at food in the kitchen.
Today we're diving in to some potential causes of this habit and some practical tips for how you can reduce the amount it happens.
Let’s work on breaking these habits together:
📲Message me on WhatsApp:
👩💻Or Book a complimentary Discovery call with me
This time last year, you said you'd start once Christmas was over.
Then you said you'd start once you'd saved up a bit more,
Or after your birthday was out of the way,
Or once you'd got settled in your new place,
Or once your exams were done.
Over summer, you said you'd start once you were back from your holiday.
And now you're coming full circle back to where you started, fully ready to write-off November and December because "it's not the right time".
Today's episode is a pep-talk for those who want to break that pattern and stop putting their goals on hold, waiting for a clear stint of time that never comes.
Want to make the most of this last part of 2024 with me?
📲Message me on WhatsApp
👩💻Book your free Discovery Call
If you are:
💤 Sleepy and low energy after training
👎 Always sore
🪫 Never going in to your sessions feeling fresh and energetic
❌ Not seeing the results you want despite working hard
...it could be a recovery problem.
In this episode I run through the main things you should be doing to improve your recovery so you can perform better and start reaping the rewards of your training!
Want to chat about how I can help you with this?
📲Message me on WhatsApp
👩💻Book your free Discovery Call
→ SIGN UP TO TRAIN WITH JAZZ GROUP PROGRAM
We start brand new workouts on Monday so now is the perfect time to join!
You've been working out for years now but you don't feel like you even look like you lift.
You might have come to the conclusion that it's just not possible for your body to look sculpted like the people on social media.
I'm here to tell you that it is possible, and help you find out where you're going wrong!
Tune in for 5 reasons why you don't look like you lift...
You go to bed thinking about breakfast.
You’re always watching the clock, waiting for when it’s acceptable to have your next meal.
Your TikTok fyp is full of recipes and your saved folder on Insta is a whole catalogue of “What I Eat In A Day”s.
You’re already thinking about that meal out you have next week,
How it’s going to be hard to track and what impact that’ll have on your body.
You’re food-focussed, and in today’s episode I’m going to tell you why.
And I’ll also be telling you how we can turn down that voice in your brain, and open up some more head-space for other things.
Need my help to make the changes needed?
👉 Fill out this short form and I'll send you the information about working with me 1:1.
You keep doing this:
Feel unhappy with where you’re at,
Feel stressed with how all-over-the-shop your eating has been,
Want to get your arse in gear and see changes ASAP,
So throw yourself in to a diet because enough’s enough.
But why does it never last?
Because you’ve done 0 pre-cut preparation.
So in this week’s episode I’m telling you exactly what you should be doing BEFORE you start your next cut if you want this one to be successful…
October 1:1 coaching spaces are now open‼️
CLICK HERE to find out how I can help you make amazing, PERMANENT change
💪 Join my group training program
I've booked a fitness photoshoot!
So today I'm telling you all about it: why, how, when, the lot!
From what I want to achieve throughout the prep, to how my training is going to look, I'm letting you in on my plans for getting photoshoot ready😝
→ Join Train with Jazz to start the new workouts with us next Monday!
🗣: “Free weights are better and more functional because they train stabiliser muscles too”
📢: “Machines are better because we can isolate target muscles”
So… who’s right?
Let’s break it down so you know whether you should be doing more free-weights or machines in your training based on your goals!
It's episode 100 which calls for a Q&A!
Here's the questions I answer today:
- Why am I not losing weight after a month of consistent gym and tracking everything?
- Will a muscle be hit even if you don't have the "perfect" technique?
- What are your favourite resources to learn about about exercise science, biomechanics, anatomy etc.?
- Is it possible to build muscle whilst half-marathon training and how to build up running for a beginner?
- What watch do you use to track your running and health stats?
→ Fill out this short form to find out how I could support you as a Grow with Jazz 1:1 client!
Or, join my training program for less than 80p per day!
As women I think there's a universal experience of dressing as the seasons change, or going to an event that requires you to pull out a dress you don't usually wear, and the feelings that flood in when those clothes don't fit the same as they once did.
There's this programmed reaction that it's a terrible thing and we've done something wrong and that's what I want to talk about today.
Is it a bad thing? Or have we just grown? Have different responsibilities right now? Maybe our hypertrophy training is actually doing its job?
Tune in to find out why your old clothes don't fit, and what to do if that scares you.
→ Fill out this short form to find out how I could support you as a Grow with Jazz 1:1 client!
Or, join my training program for less than 80p per day!
You're super hungry, your gym session felt rubbish and you just cried for no reason... oh the joys of PMS!
The week or so before our period can bring some very real challenges, from changes in appetite, to cramping/bloating, to strength in the gym.
In this episode of Grow with Jazz I'm going to teach you how to navigate this time of the month based on your personal experience of PMS.
We'll talk about possible symptoms, resulting behaviours and potential changes you could make to your training and nutrition.
Get my free weekly emails here, including nutrition tips for managing cravings coming later this week!📧
Today I'm giving you the simplest way you can put together a science-based glute workout that will train all 3 muscles of the glutes through each of their functions.
I'm giving you the 4 categories you need to choose from, with my favourite exercises from each!
Want to train for as much glute growth as possible in a 12-week period?
→ Get my Glute Specialisation Programme here!🍑
With trips, weekends away, and social events piling up, it can feel impossible to keep your training and nutrition on point. It can be overwhelming.
Today I'm going to talk through the methods I'm using with my 1:1 clients to help them navigate their busy summers, enjoy themselves AND feel aligned with their fitness goals.
Want this level of personal support & guidance?
→ Fill out this short form to find out how that could look as a Grow with Jazz client!
→ Join Train with Jazz ← the group program designed for people who want to build lean muscle, get super strong and train with purpose.
WHAT’S INCLUDED?
◦ Hypertrophy Programming ◦
Option of 3, 4 or 5-day split designed to optimise your muscle growth and develop your skill as a lifter through science-based principles.
◦ Full App Access ◦
Track and monitor your training performance, nutrition and progress all in one place.
◦ Education ◦
The Vault and 90+ page eBook will teach you exactly how to eat & train to reach your goals, including:
- Choosing whether to cut/maintain/bulk
- Calculating your calories/macros
- Understanding tempo, weight selection, RIR, progressive overload
- Recovery & supplements
& much more!
◦ Coaching Support ◦
Ask me any training or nutrition questions and get your training clips and technique reviewed by me in the private Facebook group.
◦ Recipe Library ◦
100s of macro-friendly recipes with videos & instructions in the app!
I hope by now we’re growing out of the whole “cardio kills your gains” phase. But that doesn’t mean you can just jump into a load of cardio and expect it to have no impact on your lifting or muscle growth at all.
In this episode, we’re going to talk about how you can introduce cardio, start getting fit, and get a healthy heart to help you live longer WHILST continuing to be a beast in the gym and building your glutes.
Here’s what we’ll cover:
- Where to start
- The type of cardio sessions to do
- How to schedule cardio around your lifting
- Nutritional needs
Make sure you're signed up to my mailing list to get this week's email where I dive in to more detail on how much more you need to eat when you start doing cardio!
Interested in being guided through your own hybrid training?
→ Fill out this short form to find out how that could look as a Grow with Jazz client!
In this episode, we tackle the question: Does walking/steps "count" as cardio?
Join me as we chat about:
- The Importance of Cardio: Understand why everyone should include some form of cardiovascular exercise in their routine to achieve optimal health.
- Incorporating Cardio into Your Week: Learn how to start incorporating cardio in to your current training programme.
- Steps and Walking as Cardio: Find out whether your daily steps and walking sessions can count as cardio and get you the same health benefits.
Interested in being guided through your own transformation?
→ Fill out this short form to find out how that could look as a Grow with Jazz client!
Or, join my group training programme for less than 80p per day!
In this episode, we dive deep into the concept of diet breaks and how they can be a game-changer during a fat loss phase. Diet breaks are strategic pauses from dieting that can make the process easier and improve adherence. Whether you need a mental reset or need to manage social events, holidays, or trips, diet breaks can be an invaluable tool.
Tune in as we explore:
- What a diet break is and how it works
- Who might benefit from taking a diet break
- How to effectively set up a diet break
- The potential pros and cons of incorporating diet breaks into your fat loss journey
Join me to learn how to navigate your fat loss phase with more flexibility and success!
Interested in being guided through your own fat loss transformation?
→ Fill out this short form to find out how that could look as a Grow with Jazz client!
In this episode I'm giving you the breakdown of what you need to know to build some lovely shoulders.
We're talking:
- How often to train them
- Rep ranges, number of exercises, number of sets
- The 3 muscles of the shoulder
- My favourite exercises for each deltoid
Join my training program for less than 80p per day!
It's that time of year where a lot of you will be off on your summer holidays/vacations!
Unfortunately, I know a number of you will struggle with navigating these, whether that be due to guilt about having time away from the gym, concerns over losing progress or gaining fat, or difficulty getting back in to the swing of things when you return.
So, to help you enjoy this season without feeling like you're in an "on-track"🔄"off-track" cycle I've broken down the exact steps I work through with my 1:1 clients to set them up for success.
👩💻If you want support through this process, you can book a complimentary call here for us to chat about how I could help.
✏️Or fill out this short form to be emailed the Grow with Jazz Coaching Information Pack to find out everything you need to know about working with me!
CLICK HERE to join the programme & start the new workouts next week!
Today I'm talking all about the key features of an effective muscle-building programme.
If you're missing any of the 4 things I cover, your training programme could perhaps do with a little bit of work...
Summer is upon us and with that comes some social fun, including buffets & BBQs.
From my experience working with clients, these situations with lots of food/drink on display can be a bit challenging, so in this episode I give 8 tips for navigating these kind of events so you can have a great time but also not feel like you were totally out of control!
If managing summer events whilst continuing to make progress with your health & physique is something you find challenging, I can help!
Visit my website for some more information or book a complimentary call👩💻
Shout out to my group members and 1-1 clients for today's Q's!
Here's the questions I answer:
-
**For noticeable physique changes, is it better to alternate between strength focused and hypertrophy focused phases instead of sticking to one for an advanced lifter?
-
Would you take the same rest period between warm up and working sets?**
-
**How long should a fat loss phase last?
-
Should I wait until I’ve perfected form before I add weight to an exercise?
-
Ever since I hit 40 I just have this belly fat I never had when I was younger - why? How can I get rid of it?**
Want to chat about how I can help you reach your health & fitness goals?
Visit my website for some more information or book a complimentary call👩💻
The glute medius is getting a lot of love right now, but with that comes much conflicting info about how best to train it.
So the purpose of this episode is to simplify things.
We'll talk about what the glute medius looks like, what it does, and the patterns you need to be including in your programme to train it effectively.
If you want to get as much glute growth as possible in 10-weeks, you can follow my Glute Specialisation Programme here 🍑
I've gotten loads of stuff wrong throughout my time as a coach so today I'll be telling you about some of them, including:
💪"Optimal" hypertrophy training
📈 What progressive overload actually is
🏋️♀️"Best" exercises
🍑 Sumo stance & booty bands for glutes
⚖️ Causes of obesity
🧬 Hormones & fat loss
Tune in to hear what I used to think, and what I think now!
Want to learn how to lift and build your body with me?
Find out more below:
👩💻 Training & Nutrition Coaching
💪 Group Training Programme
🍑 Glute-Specialisation Programme
Everything online is always so fat-loss focussed, so I'm here today to show some love to you whose struggles are on the other side of the coin.
Today I'm giving you some of my best tips if you're struggling to gain weight, from how to adjust your food, your training and your lifestyle.
Want to learn how to lift and build your body with me? Find out more below:
👩💻 Training & Nutrition Coaching
💪 Group Training Programme
🍑 Glute-Specialisation Programme
👉CLICK HERE to join the brand new Train with Jazz 3-Day Split!
Train with Jazz is a group training programme subscription designed to optimise your muscle building and strength results:
- 3 gym-based sessions per week
- Exercise selection, video demonstrations, reps, sets, tempo, RIR all included
- New training Phase every 6-weeks
- Recipe Library with 100s of macro-friendly recipes
Sign up now and training with me on Monday!
A lot of people lose fat successfully but maintaining that fat loss?! That's the hard bit.
Which is why I've put together this episode to teach you:
⚖️ What maintenance actually is
🧮 How to find your new maintenance calories
✏️ How to successfully maintain your fat loss long-term
If you need guidance through this process and want to maintain your fat loss for the long-term, let's do it together!
Fill out this short form to be sent the Grow with Jazz Information Pack👩💻
Today we've got another listener Q&A!
Here's some topics that were covered:
😩 Loosing boobs when dieting
🏋️♀️ How much to increase the weight by when going up in load
🕐 Intermittent fasting for fat loss
📉 How to adapt training if you don't want to grow a muscle further
🚶♀️ Difference between steps and cardio
🏃♀️Training split for running and lifting
Want to learn how to lift and build your body with me? Find out more below:
👩💻 Training & Nutrition Coaching
💪 Group Training Programme
🍑 Glute-Specialisation Programme
When I’m reviewing people’s training, there’s something really simple I look out for to help gauge how hard they’re working:
🔎How the weight/reps change from first to last set of an exercise.
In this week’s podcast episode I explain what that often looks like for people that are holding themselves back, and how it should look if you’re pushing yourself hard enough!
So, if you’re questioning whether you’re choosing the right weights or reaching close enough to failure, you’ll want to tune in.
Want to learn how to lift and build your body with me? Find out more below:
👩💻 Training & Nutrition Coaching
💪 Group Training Programme
🍑 Glute-Specialisation Programme
The barbell back squat is often thought of as a staple. A foundational exercise. One of the "big 3".
Because of that, many people have an ongoing battle with the movement, thinking there's something wrong with them because they just can't get it to feel/look right.
Today I'm here to tell you that you don't have to do them.
In fact, there might be better options.
Tune in to find out why, and what you can replace them with!
Want to learn how to lift and build your body with me? Find out more below:
👩💻 Training & Nutrition Coaching
💪 Group Training Programme
🍑 Glute-Specialisation Programme
Tracking calories doesn't suit everyone. Whether that's due to their lifestyle, preferences or relationship with tracking.
You know you need to be in a calorie deficit to lose fat. And whilst tracking is probably the most straightforward way to know you're in a deficit, you can absolutely be in one without tracking.
I'll teach you the 6 principles I use with my clients who want to lose fat without tracking in this episode!
If you'd like to be guided through this process, fill out this short form and I'll send over everything you need to know about how I can help!
‼️Join my training subscription for less than 80p per day: Train with Jazz
Today I'm letting you in on my secrets of how I write evidence-based training programmes for optimising muscle and strength building.
Covering everything you need to consider, from choosing exercises, exercise order, reps and sets and other important considerations🔑
How much?
What time of day?
Will it make me gain weight?
Do I need a loading phase?
^ Just a handful of creatine-related questions I get on a weekly basis.
So here it is, a full guide to everything you need to know about creatine supplementation.
👉Here's the creatine I use (you can save some money using the discount code JASFIT too!)
If you feel like you’ve been trying to diet in one way or another for most of your life AND you’re a small woman, you’re not alone.
Because fat loss can be harder for smaller women.
But it's still possible for you! Tune in to find out how!
Want to work with me? Find out more below:
➡️ Training & Nutrition Coaching
➡️ Group Training Programme
Get my 10-week Glute Specialisation Programme HERE 🍑
If there's anything I can do to help:
📲DM me on Instagram: @jazz.fitness_
or
📧Email me: jazz@growwithjazz.com
Social media is great for all these cool recipe videos and aesthetic meal preps and adventurous full days of eating but I fear this sometimes gives people a bit of overwhelm, paralysis by analysis if you like.
They think: well I don’t have time/money/energy for all of that so I can’t eat healthily👎
In reality, it can actually be very straight forward.
Here's 5 simple steps for how to put together a healthy meal🍽✅
Want to work with me? Find out more below:
➡️ Training & Nutrition Coaching
➡️ Group Training Programme
Today I'm answering questions from 1:1 clients and group programme members.
I cover topics including:
🍑 Trap bar vs barbell RDLs
🤕 Training around injuries
🏃♀️ Hybrid training
🩸 HA recovery
😰 Adding cardio when you're tight on time
🌤 Morning workouts
🏋️♀️ Starting sessions with isolations
🥤 EAAs vs protein powder
Want to work with me? Find out more below:
➡️ Training & Nutrition Coaching
➡️ Group Training Programme
Get my FREE Glute Building Guide HERE 🍑
If there's anything I can do to help:
📲DM me on Instagram: @jazz.fitness_
or
📧Email me: jazz@growwithjazz.com
Work with me through my Group Training Programme or 1:1 Online Training & Nutrition Coaching
The best muscle-building programme I could write for less than 80p per day👇
Start training with us on Monday!
I like this trend so thought it'd be fun to do my Ins & Outs but make it fitness.
Tune in to get an insight in to things I think need to stay in 2023 and what's hot this year!
I help people get super strong, build muscle and gain control of their nutrition. Find out more about how I can help you here!
Today I'm answering questions from you guys!
Questions cover these topics:
- How to decide whether you should cut, bulk or maintain
- My favourite exercises for upper core
- Amino spiking in protein powders
- Returning to training after being ill
- Losing muscle whilst dieting
- Knowing how easy it'll be for you to get super lean
Need more support & guidance? Find out more about working with me here!
You know you need to be in a calorie deficit to lose fat.
But how do you know what that number is?
In this episode I teach you exactly how to do just that.
From there, the aim of the game is being able to consistently hit that calorie target over time.
Click here to find out more information about Grow with Jazz Training & Nutrition Coaching and how I can guide you through this process!
If one of your 2024 goals is to fuel yourself better, some form of meal/ingredient prepping may be a good idea.
In today's ep I cover the 3 types of meal prepping I teach my clients and how to successfully integrate them in to your week to make life easier!
Need guidance and support with your nutrition?
Click here to receive the Grow with Jazz 1:1 Training & Nutrition Coaching Information Pack.
⚠️NEW WORKOUTS START NEXT WEEK⚠️
Join the group training programme here
If you’re looking back on all the work you did in the gym in 2023 and feel like you’re not seeing the fruits of your labour, this is the podcast episode for you.
Tune in for 3 ways you can start seeing real growth this year.
Have you started a diet as a New Year's resolution in the past?
If so, how did it go?
I know by January we collectively have a drained social battery and feel ready for some routine and structure.
But is it a good idea for you to dive right in to a deficit in 2024?
Tune in to find out who probably shouldn't, and who it might be successful for!
Need help to do fat loss the right way this January? Let’s do it together.
CLICK HERE - we can chat now before the new year on a complimentary call and get you all set up ready to start in 2024!
Whether your gym is shut for a while or you’re spending time away with family, many of you won’t have your regular gym access over Christmas and New Year.
If you’re concerned about not being able to train, this week’s episode of my podcast explains exactly how to avoid losing strength or muscle over the holidays.
f you’re feeling anxious about the holidays and need support and structure through this busy time, CLICK HERE to find out how I can help!
There's no doubt about it - this time of year poses a lot more challenges.
Whether it's work drinks, nights out or staying at your family's place, December will very likely look different to other months for most of us.
I know it can be anxiety provoking - you're worried that it's going to undo all the hard work you've been putting in.
But there is a way you can enjoy the holiday season and participate in everything WHILST feeling aligned with your health and fitness goals.
Listen to this episode to find out how!
And if you need more support and guidance for finding this magical middle ground, let's do it together. CLICK HERE to find out how I can help!
It's dark. It's cold. It's wet.
There's Christmas chocolates at work and you've got 5 social events in the next 2 weeks.
This is the time of year most people wind-down. In their fitness, career and self-progression.
But we're not "most people". We've got above-average goals which require above-average effort.
If your motivation has left the chat this winter, this is what to do about it.
Click here to jump on a complimentary call or head to my website for more information on my coaching services!
I don't want to crush dreams with this episode, I just want you to be informed.
There's SO much confusion about "reverse dieting" online, so I've come to clear it all up, tell you what it is, but most importantly what it isn't.
The main takeaway is: if it sounds too good to be true, it probably is.
If you're stuck trying to diet but not seeing any results, I can help!
Click here to jump on a complimentary call or head to my website for more information on my coaching services!
In today's episode I answer 4 questions from 1:1 clients and group programme members!
🥤Are sugar-free drinks unhealthy?
👀 Feeling watched in the gym
🩸How long it takes to re-gain your period
👵 Losing strength and muscle with age
Training & Nutrition Coaching
Group Training Programme
JOIN MY TRAINING PROGRAMME HERE
Remove all the guesswork and follow a programme designed to optimise your strength and muscle-building for less than £0.77 per day 🤯
✅ 4 gym-based sessions per week (+ optional 5th) designed to build the glutes, legs, shoulders and back
✅ App access to log your sessions and progress
✅ Ask me questions & get form checks in the private FB group
Sign up now & start training with us from Monday!
It's frustrating when you feel like you do well with your food all day, but then end up overeating in the evening.
That being said, it's very common and I've found people who experience it fall in to 1 of 4 categories for what's causing it.
So, in today's episode I tell you those 4 possible causes, and the methods I use with people to help them escape the cycle!
Feel like you need to be guided through this?
📞 Let's jump on a call to discuss how I could help
or, fill out this short form to get sent everything you need to know about my 1:1 Training & Nutrition Coaching!
Going out to restaurants or other people's houses is a pretty regular occurrence for most people.
So how can we make sure this doesn't interfere with our fitness progress whilst still being able to enjoy this part of life?
Tune in to find out!
If you need support implementing the principles I spoke about in this episode:
📞 Let's jump on a call to discuss how I could help
or, fill out this short form to get sent everything you need to know about my 1:1 Training & Nutrition Coaching!
⚠️ Are high-protein diets bad for your health?
🤔 Is it pointless to go over the protein RDA?
Today I discuss:
- What protein does
- The RDA vs suggested intake for athletes
- Potential health-risks of high-protein diets
- Whether you should go above the suggested intake
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
Answering questions from you guys including:
- My thoughts on an anterior/posterior split
- How to brace for squats & deadlifts
- Maintaining but not building muscle
- Whether you should train when you’re ill
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
Tracking calories and macros is a skill you get better at with practise.
In this episode I cover 5 super common mistakes people make when it comes to tracking that's making them either inaccurate, inefficient, or both!
If you're feeling lost with your nutrition and want to find structure with the way you eat, I can help!
Just fill out this form and you'll be sent the Grow with Jazz Training & Nutrition Coaching Information pack!
JOIN MY GROUP TRAINING PROGRAMME HERE
We start a brand new training Phase this coming Monday 2nd October.
It is a gym-based programme designed to help you build lean muscle, get super strong and train with purpose.
You'll also be able to ask me any questions and get me to check your technique every week.
It's that time of year, post-summer, when many people are want to "short their sh*t out" and start prioritising their training and nutrition again.
So that's exactly what I'll tell you about today. 6 practical tips for getting "back on track" and building that momentum again with your fitness if you think it's fallen to the wayside over the past few months.
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
In this episode we discuss how the theoretical principles of good nutrition can fit practically in to your life. Specifically when you live with others and share meals.
I dive in to:
- 3:1 method
- Making adjustments to meals
- Ways to track meals you haven't cooked
and more!
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
It's natural to want to choose the best. But the question of what is the best exercise for X muscle lacks a key component: context.
How experienced is the person? How much time do they have to spend in the gym? What other exercises are they doing? What's their mobility and bone structure like?
They're all questions we have to ask when choosing the "best exercises".
In this episode I give you 5 principles to consider when choosing which exercises are best for you, and also some things to avoid when choosing exercises!
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
Good sleep is SO important for building muscle, losing fat and just generally being a productive person.
In this episode I give you 7 ways you can easily improve the quality of your sleep, including:
- Pre-bed routines
- Nutrition
- Sleep environment
& more!
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
Bloating and gas can be uncomfortable and painful.
There's a number of things that can cause it, including chronic gut issues, but for those of you who don't have those conditions, a good place to start is your nutrition, more specifically your FODMAP intake.
Listen to the episode to find out what FODMAPs are, examples of high FODMAP foods and alternatives to switch them for, and two methods for figuring out any intolerances you may have.
Monash University Low FODMAP Diet
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
Feel like you keep falling "off-track" and have to start again on Monday?
Then this is the episode for you!
The "All or Nothing" mindset is a form of self-sabotage and often comes from unrealistic expectations and a misconception about what's actually needed to reach your goals.
Today I teach you 3 methods from breaking free from this cycle and finding long-term success in your training and nutrition!
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
In this episode you'll learn how to plan snacks in to your day, how to use snacks to keep you feeling satisfied and full, and lots of examples of healthy, high protein snacks for some inspo!
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
🎙Today's Q&A episode includes:
- How I programme LISS cardio
- If creatine powder is better than gummies
- Whether to train your weaker leg first
- How to tell if you're training properly
- The benefits of tempo
- If it's okay to only train lower body
👩💻1:1 Online Training & Nutrition Coaching information
💪Group Training Programme Subscription
Cuts can be challenging, but nobody seems to talk about the challenges that the maintenance phase after a diet can bring...
Today I discuss the differences between a fat loss phase and a maintenance phase and explain how I approach it with my clients to make the transition as smooth as possible.
If you need that level of guidance and support you can find out more about what I offer at Grow with Jazz 1:1 Coaching by clicking here!
We've all been caught in the internal "do I, don't I" debate when the sofa looks far more appealing than a training session.
In this episode I discuss:
- How to avoid this in the first place
- The myth of "motivation"
- When skipping a workout might actually be the best choice
- What to do if you always dread training
As I cover in the final point, if you are constantly hating your training, something needs to change.
Whether it's the training style, the programme or not having enough structure and accountability.
I help people create long-term fitness habits and an actual enjoyment of the process.
You can work with me 1:1 (fill out THIS FORM to receive the Information email), or join my group training subscription HERE.
We've all heard the myth that cardio "kills your gains".
Today I'll be explaining exactly why that doesn't have to be the case with 5 tips for how to successfully incorporate some cardiovascular work in to your lifting schedule.
Work with me as a Grow with Jazz 1:1 Client: fill out this short form
Join my group training programme: click here
Do you find yourself picking at things from the cupboard, or having 1 biscuit that turns in to 5? Then feeling frustrated because you've been working so hard on your nutrition then just end up snacking and grazing which "ruins" all the hard work?
There's a number of reasons you might be snacking, including emotional eating, procrastination, or actually being hungry.
I discuss those reasons today, and give you some practical methods and advice for how to get back in control of your eating, without the need for mindless snacking.
If you need personal guidance to create better eating habits, fill out this short form to receive the Grow with Jazz 1:1 Coaching Information.
Successful fat loss isn’t just about what you do on “normal” days, but importantly what you do on days that are out of your regular routine. Social occasions, weddings, trips, meals out.
There’s a number of methods I use with my clients to navigate those events, one of them being calorie cycling.
Tune in to find out how you can use this strategy to help you achieve success in your fat loss journey!
To find out more about working with me at Grow with Jazz, fill out this short form!
I have conversations with clients or people on Instagram pretty much every single day about them “feeling” the lower back when doing certain exercises.
There’s a lot of fear-mongering around when it comes to back pain and this has lead to people being scared to ever feel the muscles of the lower back working.
Lifting with poor technique can absolutely put more strain through the back, so it’s important to know the difference between back pain due to poor technique when doing an exercise vs feeling the back working as they should be.
In this episode I'll help you differentiate between the two!
To receive my 1:1 Coaching Information Pack, fill out this short form.
Join my group training programme, Train with Jazz, here.
We’ve all been faced with a packed gym or one of those days where every piece of kit seems to be taken just when you need it. For the majority of people, we can’t just hang around all day to perfectly follow the programme all the time.
So now comes to the question of what’s the best solution to this? Do we make an exercise substitution? Move on to the next exercise and come back to that one? Skip it all together?
In this episode I’ll cover the advice I give to my clients when they come across these issues to allow them to have the most effective, but realistic training possible!
Join my group training programme to build lean muscle and get super strong for just £22.99/month - sign up here!
I’m sure you all know by now how important protein is for building muscle and getting stronger.It's not always easy for people to hit their protein target though, particularly:
- Those who are newer to tracking or were previously unaware of how much protein they actually need
- Vegetarians and particularly vegans
- Those dieting on relatively low calories
In this episode I give you 5 methods I use with with my clients to help them consistently get enough protein to support all their hard work in the gym! Need more guidance and support with your nutrition? I work with my 1:1 clients to create a personalised strategy for their nutrition, from macro tracking to mindful eating. If you want to find out more about how Grow with Jazz could help you, fill out this short form.
Join the programme now and start training on Monday: CLICK HERE TO SIGN UP
In this episode, I take you through my steps for designing a muscle-building training programme, just like I've recently done for Phase 3 of Train with Jazz!
I cover:
- Training frequency
- Exercise selection
- Exercise order
- Sets, reps, tempo and RIR
Being properly hydrated and fuelled for your training sessions will lead to better performance, therefore creating a greater muscle-building stimulus.
In this episode I discuss:
- How to be fully hydrated before your session
- The role of protein, carbs and fats pre-workout
- How to put together a pre-workout meal if you're eating 2/3 hours, 60 mins, or even closer to training
- Training fasted vs fed
WORK WITH ME:
Grow with Jazz 1:1 Online Coaching: fill out this short enquiry form
Training Programme: Join the Train with Jazz group subscription here!
Our body composition is generally a description of muscle mass vs fat mass. In the fitness world, to improve our body composition would be having less fat and more muscle.
The process of body REcomposition is defined as simultaneously losing body fat whilst gaining muscle.
In this episode you'll find out:
- Who can achieve this
- Common misconceptions
- How to set up a body recomposition phase
WORK WITH ME:
Grow with Jazz 1:1 Online Coaching: fill out this short enquiry form
Training Programme: Join the Train with Jazz group subscription here!
Building boulder shoulders requires understanding what each head of the shoulder does, which exercises we can do to train those functions, and deciding how to fit them in to a training programme.
Today I break all of that down, alongside some additional top tips for building your shoulders!
WORK WITH ME:
Grow with Jazz 1:1 Online Coaching: fill out this short enquiry form
Training Programme: Join the Train with Jazz group subscription here!
You may have been taught the different rep ranges that correspond to certain goals. Whilst there's some truth to those guidelines, putting the rep range for muscle building in such a small box isn't quite accurate...
Today I discuss what the research says about rep ranges for hypertrophy, how to choose the target rep range based on the exercise, and some other factors I consider when programming!
WORK WITH ME:
Grow with Jazz 1:1 Online Coaching: fill out this short enquiry form
Training Programme: Join the Train with Jazz group subscription here!
It is not an uncommon experience to be attempting a cut or diet, but frustratingly not seeing any real semblance of results.
This may make us question the principles themselves: does a calorie deficit not work for me? Am I eating too little that my body has entered starvation mode? (hint: that’s not a thing). Have I got a damaged metabolism?
Now there are certain medical conditions or medication that might make someone more prone to weight gain, or increased difficulty losing fat. BUT before you turn to thinking something is wrong with you, damaged or that energy balance and the principle of a deficit is a myth, the vast majority of people need to start by looking at potential behavioural, calculation or execution issues with their diet.
Today I’m going to teach you how to fix those errors and start seeing the progress you're looking for!
WORK WITH ME:
Grow with Jazz 1:1 Online Coaching: fill out this short enquiry form
Training Programme: Join the Train with Jazz group subscription here!
You've probably seen people sipping on BCAAs or EAAs in their (sponsored) reels and thought, "should I be taking those?!".
Well in this episode I breakdown whether there's any evidence to support BCAA or EAA supplementation and if you need to be taking them to support your strength and muscle building goals!
WORK WITH ME:
Grow with Jazz 1:1 Online Coaching: fill out this short enquiry form
Training Programme: Join the Train with Jazz group subscription here!
"Progressive overload is making our training harder each week to cause strength gain and muscle growth"
What if I told you that that's not quite right...
In this episode I breakdown what progressive overload actually is, and whether you should be trying to add weight or reps to your lifts each week.
WORK WITH ME:
Grow with Jazz 1:1 Online Coaching: fill out this short enquiry form
Training Programme: Join the Train with Jazz group subscription here!
One of the most common frustrations I hear is being consistent with the gym, but not seeing the product of that hard work.
There's a number of reasons that might be, but in this episode I break down some of the most common mistakes people make when putting together their own training programme that really holds them back.
If you want to get rid of all this guesswork, I can do all that for you:
- Grow with Jazz 1:1 Coaching - fill out this form for the Information Pack
- Train with Jazz Training Subscription - join the group!
Today I'm coming at you with a Q&A episode from my Instagram! Here's the ones I picked:
-
How long does it take to build muscle as a female?
-
My thoughts on bodybuilding
-
How to push hard in training sessions after a long day
-
What age is appropriate for young people to start lifting?
-
What exercise would I do if I could only do 1 per body part?
If you want to work with me, there are two options:
- Train with Jazz Programme Subscription - click here for more information
- Grow with Jazz 1:1 Coaching - click here for more information
After learning the basics about your cycle in Part 1, we're now going to dive in to how your cycle can impact your performance, hunger and mood, and whether you should be eating or training differently because of this!
I'm sending out a written form with all this info to my email list, so pop you details here to make sure you receive it!
Want to work with me:
Grow with Jazz 1:1 Coaching - fill out this short form
Train with Jazz Training Subscription - join here!
There's a super complex process that happens in our body every month driven by hormones to prepare the body for a possible pregnancy. From changes in progesterone and estrogen levels, to shedding the uterus lining, it's no wonder that we experience symptoms of those processes.
In this episode I cover menstrual cycle basics so you have an idea of what happens each month and the symptoms that you might experience as a result of that. In next week's episode, I'll be discussing how it may impact your training and nutrition, and whether you should be making changes to how you train and eat based on where you are in your cycle.
I'll be sending out a 2-part email series on this topic too, so if you'd like to receive them, make sure you're signed up to my mailing list!
Train with Jazz Group Training Programme sign ups open tomorrow!
When you sign up, you'll get immediate access to the Training & Nutrition Guide, the app and the private Facebook group. Plus you can use the PHASE1 to get 30% off your first month!! I can't wait to help more of you build some lean muscle and get super strong.
I am honestly thrilled to be telling you guys all about Train with Jazz!
This group training programme is our chance to work together to build lean muscle and become super strong, confident lifters as a big community!
To get notified when sign-ups open, pop your email in this form!
If you've got any questions at all, just drop me a DM and I'll be more than happy to answer!
If you're planning on entering a fat loss phase, this is exactly how I set one up with my clients to give them the best possible chance of success.
Points I cover:
- Pre-requisites for a successful diet
- Pre-diet preparation
- Setting up the diet (size of the deficit, steps, structure)
- Lower calories vs more cardio/steps
If you want to be guided through a successful fat loss phase, fill out this form to find out how I do this for my clients!
In this episode I give you guys a full update on my own training and how I'm balancing building muscle and getting strong, whilst introducing running!
If you need guidance with your own training, you can find out more about Grow with Jazz coaching by filling out this form.
Train with Jazz is coming, so drop your details here to stay up to date!
What you wear on your feet when you train matters!
In this episode I explain what to wear when training lower body, upper body and when running. Making these small changes can really help to improve performance and keep your body feeling good!
Want to find out more about working with me? Fill in this form!
If you're going to the gym, eating your protein and everything else you were told to do, it can be really frustrating to not see any muscle for all your hard work.
Here I give 3 main reasons I so commonly see which so often hold people back.
If you're ready to start seeing results, find out about working with me by filling out this form: Grow with Jazz Coaching
You've probably heard of bulking, cutting and maintaining, but how do you decide which is right for you?
In this ep I explain the thought process and questions you may need to ask yourself to decide which goal would be most appropriate for you to work towards.
If you're ready to take your training and nutrition to the next level, find out about coaching with Grow with Jazz:
Click here for my website
Click here to receive the coaching Information pack
"Most New Years Resolutions fail"... is kinda true! BUT, it doesn't have to be that way for you.
In this episode I discuss how you can actually achieve the fitness goals and resolutions that you set for yourself by breaking superordinate goals down in to subordinate goals. In other words, what daily habits and routines are needed that will build up to create the larger, overarching goal.
If you're ready to take your training and nutrition to the next level, find out about coaching with Grow with Jazz:
Click here for my website
Click here to receive the coaching Information pack
Back with another Q&A episode! Here's the questions I tackle today:
- What are your Christmas plans? Do you keep training?
- How to overcome gym fear with men pumping weights etc.?
- Do you think running is impacting your gains?
- How to approach Christmas when you're away some days and the gym is closed on others?
- How will you track Christmas Day when someone else is cooking?
- How to build your own training programme? How to train yourself once you've learnt the basics?
If you're ready to take your training and nutrition to the next level, find out about coaching with Grow with Jazz:
Click here for my website
Click here to receive the coaching Information pack
In this episode, I let you know whether or not it's worth using a pre-workout caffeine supplement, the potential benefits and drawbacks, how much to take and some additional considerations for who might not want to take it!
Visit the Grow with Jazz website to find out how I can help you with your fitness goals!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
Achieving a chin up or a pull up seems to be a popular strength goal for a lot of people. It's not an easy exercise, and rakes good programming and lots of time and effort to achieve.
In this episode I'll teach you my strategy for helping 10s of Grow with Jazz clients get their first chin up, including:
- The difference between chin ups and pull ups
- Which muscles are used
- Exercise selection
- How frequently to do these exercises
- How long it might take
Visit the Grow with Jazz website to find out how I can help you with your fitness goals!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
Exercise tempo is one programming variable that can be useful for prescribing how a movement is done but it can be a bit confusing to read and understand! So in this episode I help you understand:
- What is exercise tempo?
- The eccentric and concentric parts of a lift
- What each number represents
- Practical examples
- A tip for how to use it in your training
Visit the Grow with Jazz website to find out how I can help you with your fitness goals!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
In this episode I explain my new venture: getting good at running! I'll tell you all about where this desire came from, how I've adjusted my training to balance lifting and running, and my best advice for those wanting to start too!
Visit the Grow with Jazz website to find out how I can help you with your fitness goals!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
Hindsight is 20/20, but in this episode I go through the 3 things I'd do if I were starting my fitness journey today to waste as little time as possible and start seeing results straight away.
Visit the Grow with Jazz website to find out how I can help you with your fitness goals!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
We know we need to train close to failure if we want to build muscle and strength. In this episode, I cover:
- What is muscular failure?
- RPE and RIR
- How to judge your training intensity
- How close you need to train to failure to optimise muscle building
Visit the Grow with Jazz website to find out how I can help you with your fitness goals!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
You may have been encouraged to lift weights because:
- "It burns more calories than cardio"
- "You keep burning calories once you're finished"
- "Having more muscle means you burn more calories at rest"
Today I break down each of those claims and discuss whether lifting weights and building muscle really does help us burn more calories!
Visit the Grow with Jazz website to find out how I can help you!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
Today I'm answering questions from some of my lovely Instagram followers!
I tackle questions covering a range of topics including 1 rep max testing, booty bands for hipthrusts, whether squats make the core blocky and reverse dieting. Enjoy!
Visit the Grow with Jazz website to find out how I can help you!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
There seems to be a lot of debate over how long you should rest between sets. So, in this episode I'm going to give an overview of what the current research says regarding the optimal rest periods for building strength and muscle.
The structure of the episode follows these sections:
- Tradition of short rest periods and the rationale behind them
- Benefits of longer rest periods
- Guidelines for how long you should rest
- When short rest periods might be useful
- Arguments against longer rest
Visit the Grow with Jazz website to find out how I can help you!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
The nature of being in a calorie deficit means that hunger is one battle that has to be overcome in order to lose fat. Whilst we can't guarantee successful fat loss with 0 hunger, there are plenty of ways we can reduce the frequency and intensity of it happening.
In this episode I give four key tips for managing hunger:
- Food Volume
- Satiety Index
- Meal Timings
- Distractions
Visit the Grow with Jazz website to find out how I can help you!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
Glutes are a trend right now - it seems like everyone wants to grow their glutes! But they don't just look good, they're extremely functional and strong glutes create powerful athletes.
In this episode I'm laying down everything I think you need to know about glute training, including:
- Anatomy and functions of the glutes.
- Exercise selection - what are the best glute exercises?!
- Volume and frequency
- "The Burn"
Visit the Grow with Jazz website to find out how I can help you!
Follow me on Instagram: @jazz.fitness_
Apply for 1:1 Coaching with me:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
If you want to lose fat and gain muscle, what should you do first, bulk or cut?
Today I'll be covering:
- Body recomposition - who can do it?
- Pros and cons of bulking first
- Pros and cons of cutting first
- How long bulks and cuts take
- Life considerations for which to do first
Follow me on Instagram: @jazz.fitness_
Find out about my 1-1 coaching service:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
Part 2 of a pair of episodes where I cover the relationship between fat loss and the metabolism.
In this episode we'll be discussing how to lose fat in a way that minimises metabolic adaptation and helps us maintain muscle, including:
- Cardio for fat loss
- Appropriate rate of weight loss
- Time spent dieting
- Refeeds and diet breaks
- Macro ratios
Follow me on Instagram: @jazz.fitness_
Find out about my 1-1 coaching service:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
"Broken metabolism", "starvation mode" and "not losing fat in a deficit" are things I hear pretty regularly as a coach.
In this episode I explain what can happen to the metabolism as we lose fat, and adaptations made by the body that can make the process a bit trickier.
Tune in to hear:
- What is metabolic adaptation
- "Starvation mode"
- How the body protects itself against fat loss
- Hormonal changes as a result of dieting
In the next episode I'll be giving you the solution to these roadblocks to help you lose fat effectively, and keep it off!
Follow me on Instagram: @jazz.fitness_
Find out about my 1-1 coaching service:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
In today's episode of the podcast I discuss all things dietary fat, including:
- the demonisation of dietary fats throughout fitness-industry history
- whether some types of fats are more healthy than others
- the role of fats in the body
- whether dietary fats get stored as body fat
- examples of fat sources
- how much fat you should be eating per day
Follow me on Instagram: @jazz.fitness_
Find out about my 1-1 coaching service:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/
I kick off the podcast with a general Q&A episode. Topics I discuss include:
- How to stay "motivated"
- My personal fitness journey
- Programming a 1x per week upper body session
- Ideal bodyfat % before entering a muscle building phase
- Personal trainer certifications
Follow me on Instagram: @jazz.fitness_
Find out about my 1-1 coaching service:
Grow with Jazz Enquiry Form
@growwithjazz
12 week training programmes: https://ladiesliftingclub.com/