The Leaner Stronger Podcast: Recent Episodes
Jake Weekes
The Leaner Stronger Podcast talks you through how to live a healthier life through Exercise, Training, Nutrition & Lifestyle changes leaving you feeling more confident than ever!
In this episode Claire and I talk through what it means to find peace in your body, touching on:
- Unconditional Permission to Eat
- Honouring Your Hunger
- Why You Shouldn't Start Again on Mondays
Links to the things meditations mentioned in the podcast:
Mindfulness Meditation:
https://www.youtube.com/watch?v=I-SFdhVwrVA
App Claire uses for Meditation:
https://insighttimer.com/
To ask any questions or learn more about the things Claire and I speak about:
Instagram: @resilientbodycoach
Instagram: @leanerstrongerjake
In this episode, Angi and I answer a great question from within her clientele, all around whether training from home is worth the effort and whether you can get great training results from home!
If you have any questions you'd like to ask, fire either of us a message on instagram and we'll be more than happy to help!
Instagram: @GetPeachy
Instagram: @leanerstrongerjake
In this episode Ella talks through why we feel low motivation in the first place and how you'll be able to break past those periods in order to keep moving towards the goals you have with your health & fitness.
If you have any questions, don't hesitate to contact either of us on our instagrams:
Instagram: @thefitnesspsych_
Instagram: @leanerstrongerjake
In this episode Ella talks through why we feel low motivation in the first place and how you'll be able to break past those periods in order to keep moving towards the goals you have with your health & fitness.
If you have any questions, don't hesitate to contact either of us on our instagrams:
Instagram: @thefitnesspsych_
Instagram: @leanerstrongerjake
In this episode with Liv, we talk through her journey growing up going through International sport, and what that meant for her relationship with food - and how she began to build her relationship with food & get into strength training and why it's so important for all women!
For any questions about the episode, or coaching enquires you can find both of us on our instagram.
Instagram: @pt.liv
Instagram: @leanerstrongerjake
In this episode with Liv, we talk through her journey growing up going through International sport, and what that meant for her relationship with food - and how she began to build her relationship with food & get into strength training and why it's so important for all women!
For any questions about the episode, or coaching enquires you can find both of us on our instagram.
Instagram: @pt.liv
Instagram: @leanerstrongerjake
In this episode with Kaily - we talk through how working on your health & fitness can help you when it comes to your dating life!
You can find and contact Kaily on her Instagram:
@kailylovecoaching
To find out more about Online Coaching and how I can help you become stronger and more confident in your body - check out my instagram:
@leanerstrongerjake
In this episode with Kaily - we talk through how working on your health & fitness can help you when it comes to your dating life!
You can find and contact Kaily on her Instagram:
@kailylovecoaching
To find out more about Online Coaching and how I can help you become stronger and more confident in your body - check out my instagram:
@leanerstrongerjake
In this episode Angi (@GetPeachy) and I talk through absolutely everything you need to know about Strength Training Programmes - The sorts of words you'll see, to what they mean and why they are important to have a basic understanding of if you're looking to get stronger and get great results from your training.
You can find & contact Angi on her Instagram:
Instagram: https://www.instagram.com/getpeachy/
Or if you want to contact me for any advice / coaching:
My Instagram: https://www.instagram.com/leanerstrongerjake/
In this episode Angi (@GetPeachy) and I talk through absolutely everything you need to know about Strength Training Programmes - The sorts of words you'll see, to what they mean and why they are important to have a basic understanding of if you're looking to get stronger and get great results from your training.
You can find & contact Angi on her Instagram:
Instagram: https://www.instagram.com/getpeachy/
Or if you want to contact me for any advice / coaching:
My Instagram: https://www.instagram.com/leanerstrongerjake/
In this episode I bring on a highly experienced Physiotherapist (Pat Gillham) to talk through the how's, why's and what's to do in regards to Lower Back Pain.
You can find Pat or message him via:
Instagram: https://www.instagram.com/drivingperfgolf/
Email: pat.gillham@drivingperfgolf.co.uk
Instagram: https://www.instagram.com/leanerstrongerjake/
Email: jake@leanerstronger.co.uk
In this episode I bring on a highly experienced Physiotherapist (Pat Gillham) to talk through the how's, why's and what's to do in regards to Lower Back Pain.
You can find Pat or message him via:
Instagram: https://www.instagram.com/drivingperfgolf/
Email: pat.gillham@drivingperfgolf.co.uk
Instagram: https://www.instagram.com/leanerstrongerjake/
Email: jake@leanerstronger.co.uk
In today's episode, I am joined by Ben Leeder of Ben Leeder Coaching
We talk through why you should put yourself first, and how you can start doing that with 3 easy tasks at the end for you to walk yourself through!
If you have any questions please do not hesitate in dropping either of us a question on our Instagram or Email!
Instagrams:
@BenLeederCoaching
@leanerstrongerjake
Email = jake@leanerstronger.co.uk
In today's episode I talk you through something I delivered to my clients recently, talking through how over-restricting calories, in an effort to lose weight, might well be counterintuitive and in fact working against them for the results they're chasing.
If you have any questions please feel free to drop me a message on instagram or email: jake@leanerstronger.co.uk
Todays episode was recorded when delivering the 5 Day Challenge, where a few questions on protein came up so I thought I'd answer them whilst explain why protein is important for us in our quest for results.
Instagram: @leanerstrongerjake
If you have any questions, please feel free to drop me a message or email (jake@leanerstronger.co.uk)
In today's episode, I talk the 5-day Challengers (and you) through how to and why you should try to identify the unwanted behaviours in your life, in order for you to be able to change them and start making positive moves towards your goals.
Instagram: @leanerstrongerjake
In today's episode, I have my good friend and Online Coach Ami on to talk through issues with Body confidence, how to begin working on them and develop your mindset around training & Nutrition
Instagram: @leanerstrongerjake
Instagram: @ami.pickering.pt
If you listen and enjoy this, please do share this to your social medias, friends and family!
In today’s episode I’ll explore why lifting heavy weights won’t actually make you bulky and all the benefits you’re missing out on by NOT lifting weights.
Instagram: @leanerstrongerjake
TIMESTAMPS:
00m 35s - Where this all came from & does lifting heavy weights really make you bulky?
03m 52s - Realistically, how can you build this muscular “tone” & the truth of lifting heavy
06m 15s - What happens in your body when lifting weights
08m 00s - How our body fat is also related to how toned we are and what we look like
11m 45s - Other benefits you can get from lifting “heavy” weights
16m 58s - If you’re unsure where to start with lifting weights, here’s what you can do!
In today's episode I talk through why you need protein in your diet, how much you should be aiming to have, where you can find protein in your diet and whether or not you should use supplements for protein.
Instagram: @leanerstrongerjake
Email: jake@leanerstronger.co.uk
TIMESTAMPS:
1m 13s - The reasons why protein gets recommended when losing weight and why you want take it into consideration
6m 40s - Aggressive vs Prolonged dieting and the protein considerations for this.
9m 40s - The satiating effect of protein and why that’s useful
10m 50s - How frequently should you try and eat protein
11m 28s - How much protein should you be trying to eat per day
14m 57s - How much protein should you have at any one time
16m 47s - Stop aiming for “optimal”
17m 25s - WHERE can you get protein from
18m 44s - Should you supplement protein (Bars/shakes etc)?
22 57s - Protein takeaways
25m 01s - How to contact me if you have any questions
Today’s episode I help you with finding time during the week to fit in exercise and give you some ideas of how you can improve you exercise & nutrition habits to start getting results, despite having a busy schedule.
if you have any questions or would like to enquire about any coaching please send me a message via any of the following:
Email: jake@leanerstronger.co.uk
Instagram: @leanerstrongerjake
www.leanerstronger.co.uk
TIMESTAMPS:
1m 58s - Figuring out how much time you really have available
5m 05s - How to organise your time through the week
8m 15s - Making exercise happen as easily as possible & saving time with this
9m 59s - “I don’t have time to eat healthily” - Why you might feel this way and how you can get around this
In today’s episode I talk and run you through how to build yourself a meal plan that will keep you focused and help you stay within your calorie targets.
This model is flexible, so can work for pretty much all goals - be it fat loss, weight maintenance or muscle gain.
If you need any assistance, have any questions or want to find out more about how my online coaching can help accelerate you towards your goals, just send me a message at either:
Instagram: @leanerstrongerjake
Email: jake@leanerstronger.co.uk
To Download the Fat Loss Bundle I mention, head too: https://leanerstronger.co.uk/nutrition-packs/
TIMESTAMPS:
2m 58s - Why Planning is a really good idea
4m 00s - The step by step process to build out your daily meal plan
9m 38s - What to do once you have set your plan
I joined Angi within her Get Shred Programme to answer many questions from the Get Shred members. See the timestamps below for the specific questions we've covered.
Instagram: @GetPeachy
Instagram: @leanerstrongerjake
TIMESTAMPS:
1m 27s - Can you maintain muscle and or build muscle in a deficit?? I’m thinking about the next phase (looking forward to some muscle building) or is it best to up my calories slightly??
8m 55s - I don't seem to be able to consume my calorie target per day. Is this normal?
8m 55s - Should I eat the calories I am allowed to eat I.e 2100 when I don’t need them and aren’t hungry for them? Will I shred more or am I putting myself at a disadvantage because my body needs the fuel?
15m 45s - Does a person's metabolism change after they've been in a calorie deficit? When I up my calories after a shred, I always find myself hungrier than when I'm on lower "shred" cals! Is there a reason for this?
26m 33s - Will eating a main meal late at night (7-8pm) negatively affect my ability to lose weight?
31m 49s - Recommendations for alcoholic drinks? The pubs are reopening and being in London and work permitting, my social life is going to take off again (I hope anyway haha) so any suggestions on how to balance social situations and alcohol with the program?
41m 13s - I’m off work next week! How do I keep everything steady and ‘normal’ even though my routine will be really different?
48m 20s - How long before you notice a change in your body be it a certain weight or time scale.
54m 20s - Do you build muscle slower on a Vegan diet?
58m 41s - Do you tell your friends you're calorie counting? What do you say to your friends who challenge or question why you are calorie counting?
1h 9m 26s - Do you feel having less calories one day might make a person feel more hungry the day after and therefore have many more? Is it more ideal to have a steady, consistent amount of calories day to day rather than one day really low which might spike a high day the next? Or does it not matter?
In today’s podcast I talk through why your fat loss is stalling, and how you can get back moving forwards with your fat loss goals.
Instagram: @leanerstrongerjake
Email: jake@leanerstronger.co.uk
TIMESTAMPS:
01m 10s - 4 Potential things happening when your fat loss starts stalling and progress stops.
12m 15s - What can you do to overcoming fat loss stalling
12m 50s - How taking a diet break could help your fat loss goal
16m 11s - Reducing your calorie intake to continue with fat loss
18m 25s - IMPORTANT thing to consider: Assessing how you feel as you go along your journey
19m 25s - Increasing Energy OUT to further your fat loss
20m 16s - Summary of what to do when your fat loss stalls & how to implement these options
In today’s podcast I talk through a couple of easy to follow tips to help you return back to the gym smoothly, enjoyably and so you can start achieving great results.
Instagram: @leanerstrongerjake
For more information on any of my coaching services that can help you return to the gym safely, effectively and put you in a great position for success - head to the Leaner Stronger Website
In Today’s episode I answer Questions straight from the 21 Day Challengers answer all of the questions you can see below in the timestamps
Instagram: @leanerstrongerjake
If you're considering joining one of my coaching services, please send a message to jake@leanerstronger.co.uk and I'll be happy to organise a free call with you to discuss your situation and get you started on your journey.
Timestamps:
00m 15s - What can I eat to give me the fuel and makes me feel more full to stop me reaching for bad snacks in between breakfast, lunch & dinner
4m 03s - What exercises can I work on that are good for certain areas of the body, i.e. thigh and tummy?
6m 18s I struggle for time with a busy life between work and teaching and struggle to get the correct meals in at decent times - is prepping a good idea?
9m 11s - How many times a week should you do cardio? I prefer doing resistance training but I’ll throw in a run each week because I think I should.
10m 46s - Should you change your nutrition on training or rest days? Thoughts on calorie counting & should we ditch the weighing scales?
16m 07s - Will resistance training help me get better and get more out of my cardio training?
20m 13s - I track my calories and train lots throughout the week but I can’t seem to lose weight and find it hard to lose weight
Today Angi & I speak through numerous questions related to Relationships with Food.
Instagram: @leanerstrongerjake
To see more of Angi's work:
Instagram: @GetPeachy
Website: www.get-peachy.com
BEAT Eating Disorder Help:
https://www.beateatingdisorders.org.uk/support-services/helplines
Timestamps:
3m 19s - How do you know your relationship with food?
6m 19s - How do I stop thinking about foods as “good” or “bad”?
17m 53s - How can I have nice food without feeling bad, and just enjoy it?
24m 15s - Eating less in the week to allow for more food at the weekend, is this ok even if you’re not trying to lose weight?
33m 24s - Why do we have emotional triggers when it comes to food? // Why do we crave certain types of food when we are stressed?
42m 24s - How can we stop using food to comfort ourselves?
45m 04s - What options are there if you feel you need help with you relationship with your food?
Today I talk you through how Adherence is important not only in reaching your goal result, but maintaining the results after!
If you're interested in coaching and how it could accelerate your results - send me a message to jake@leanerstronger.co.uk
Instagram: @leanerstrongerjake
Timestamps:
1m 15m - What is adherence & how does it relate to you?
2m 50s - Adherence research findings
4m 50s - long term results after diets and why there’s a “rebound” & what needs to be done to stop this.
7m 26s - cycle of dieting
7m 49s - How to improve adherence to get and maintain results
12m 11s - What else can you change if not nutrition?
13m 19s - Rather than starting another diet, here’s your next steps
15m 50s - Coming out of a diet
Today I talk you through how you should be going about training for fat loss.
Towards the end I also tell you about my 21 Day Challenge that starts on March 22nd!
To register your interest for the challenge please send me a message on instagram or via email:
Instagram: @leanerstrongerjake
Email: jake@leanerstronger.co.uk
Timestamps:
0m 45s - Losing Body fat from specific areas on your body
3m 50s - Is HIIT useful for fat loss? Are there specific exercise that cause more fat loss than others?
11m 10s - Why it’s good to include Resistance training when losing fat
15m 15s - How you should train for fat loss
18m 34s - The Benefits of Resistance Training (on top of Fat Loss)
21m 50s - My 21 Day Challenge that will get you results - and how to register your interest!
Today I talk through various important considerations you want to be aware off when it comes to setting up a weight loss diet that will not only be successful in the short term, but sets you up for long term maintenance of your results.
If you'd like to discuss any of this further and need help sorting out your own diet, send me an email to jake@leanerstronger.co.uk or send me a message on instagram
Instagram: @leanerstrongerjake
Timestamps:0m 45s - This is just 1 variable to manipulate
1m 36s - Think about Readiness before dieting
2m 27s - How all diets work
3m 14s - Which diet is best? - My own trial and error
5m 9s - How long & severe should your diet be - considerations for shortaggressive diets
9m 20s - Considerations for a longer, less severe diets
13m 25s - Size of your deficit & protein considerations
16m 55s - Does meal timing & frequency matter for weight loss?
20m 22s - What types of food should I include / exclude in my diet?
25m 12s - Summarising all of the considerations to be made
Today I talk about why it's not just as easy as "get in a calorie deficit". I talk you through what a calorie deficit actually is, and how you can get yourself into one to succeed in your weight/fat loss efforts once and for all
If you need any help with this, please drop me an email on jake@leanerstronger.co.uk
Instagram: @leanerstrongerjake
Timestamps:
0 m 30s - My issues with Trainers preaching Calorie F&cking Deficit
2m 08s - How long to go in a deficit for & what a calorie is
4m 00s - Variables you can change for “Energy Out”
4m 48s - What is the Calorie Deficit
07m 35s - How to get yourself into a calorie deficit (3 step process)
12m 19s - The idea of good & bad, and the consequences of your changes
14m 55s - How to get yourself into a calorie deficit (3 step process)
16m 43s - Outro
In todays episode I talk to you about how important sleep is for your health & fitness goals and give you some advice on how to improvement from today!
Timestamps:
1m 00s - What is sleep?
3m 00s - Your Circadian Rhythm
4m 12s - How Sleep Affects Hunger
5m 57s - Why do we need sleep?
7m 45s - Influences of Sleep
11m 55s - How much sleep do we actually need?
13m 20s - How we can improve your sleep
28m 50s - How you can go about implementing this information
In this episode I talk through how you could use Tracking and Measurements to aid you fat loss, whether you've stalled or just want to enhance your understanding of the process.
Timestamps:
1m 10s - Tracking as a Tool and it’s importance
2m 43s - Attaching Emotion to Data
4m 30s - The Levels of Tracking
5m 07s - Level 1 Data & Why these are useful
7m 55s - How learning to track daily nutrition can really help you
8m 42s - How weighing daily can teach you about your natural fluctuations
10m 48s - Importance of Progress photo’s
12m 03s - The most consistent way to measure yourself
13m 18s - Level 2 Data you could add on top of your Level 1 Data
16m 45s - Level 3 Data
19m 05s - You don’t want to stress yourself over this data & the journey of fat loss
19m 38 - When you should switch your focus away from the scales to other measures
In this episode I talk about two very common fat loss supplements that are recommended but should be avoided and whether or not Protein shakes can help you with your fat loss journey.
Timestamps:
0:55 - What a supplement is
1:40 - Fat Burners ingredients and theoretically why they 'work'
4:00 - Detox Teas
6:30 - Thinking about what should be present before we think about supplement usage & where you can go to research supplements yourself.
8:05 - Protein Supplements (Powders & Bars): Why it's suggested and should we take them.
11:20 - What protein should you be looking to take? Considerations for Shakes vs Bars
12:57 - How much protein should you be looking to have in a serving?
To check out whether the supplements you want to take are worth the money, head to examine.com
Today I talk with Angi discussing our views answering questions that have come in from both her Get Peachy, and my Leaner Stronger Clients.
To see more of Angi and Get Peachy you can find her:
Instagram: @Getpeachy
Timestamps & the Questions asked are below:
1m 25s = Can you only absorb 25g of protein at a time ?
7m 40s = Can cycling be classified as a workout? How long / far should I cycle?
13m 40s = I’ve trained 6 times this week, tuck to my calories & done over 110k steps, but only lost 2lbs. What am I doing wrong?
23m 10s = I can only workout for 30 mins at a time, I don’t sweat or feel sore, so should I work harder so I do?
33m 10s = How tone your abs?
43m 00s = What are my thoughts on “forced reps” (swinging weights towards the end of a set that can’t be controlled anymore)
44m 25s = fasting a day to have a blow-out in the evening (e.g. cheat meal).
55m 25s = Protein porridge tastes rubbish & doesn’t keep me full, what should I do?
58m 45s = Creatine & its effects on muscle & fluid retention
1h 04m 20s = Does Eating meals late leads to weight gain?
1h 10m 00s = Can you get rid of weight after menopause?
1h 17m 50s = How does metabolism change after a big life event such as having children
Talking you through 8 Easy changes you can make Today, to kick start your fat loss journey.
To download your Home Environment Check List (Change #7 mentioned in the podcast), head to: https://www.dropbox.com/scl/fi/74ndspr71bo40aijxcwd9/Leaner-Stronger-Home-Environment-Self-Assessment.docx?dl=0&rlkey=cerxs39w9t4hohgtbku85t4u0
If you have any questions from the episode, please email jake@leanerstronger.co.uk
In this episode, I talk through why you should lift heavy and try to get stronger.
I run through some of the common myths associated with lifting heavy, and why you shouldn't let them come between you and the body you dream of.
You may see or hear of people following training plans
That's because they can be vital to your progression in your fitness journey. Today I talk you through the benefits of having a training plan, and how you can build a good one!
If you'd like to get in contact about anything from the show, please email me on jake@leanerstronger.co.uk
Happy New Year & welcome to 2021
I'd like to think that this year promises to have more going for it than the last
So here's some advices you can put into action today to make 2021 your most successful year yet, irrespective of Pandemics and Tiers!
If you'd like to get in contact about anything from the show, please email me on jake@leanerstronger.co.uk