If It Fits: Recent Episodes
Michelle Jayne & Jessica Payne
Online coaches Michelle Jayne of Lift Fitness and Jessica Payne of Payne N Gainz covering all things fitness, nutrition and lifestyle.
In this weeks episode we discuss flexible dieting and the true meaning of what flexible dieting actually is.
We discuss -
The difference between flexible dieting and a diet plan with options
The different types of tracking and non tracking methods
Pro's and con's to both methods
And more.....
Follow us on social media -
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In this weeks episode we discuss the weird and not so wonderful diets people start in January.
We discuss -
Setting calories too low to start off with
Doing too much too soon going from 0-100
Behaviour change
Fad diets
And more.......
Follow us on social media -
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In today's episode we discuss.....
Goal setting and how to set SMART goals
Habit stacking
How to break a goal down in to smaller achievable goals throughout the year
And more......
Follow us on social media -
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In this episode we discuss setting morning and evening routines and setting non-negotiables.
We share out routines are and how setting non-negotiables can help you achieve your goals.
Follow us on social media -
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In this weeks episode we give advice on how you you can approach with the festive season.
We discuss -
Increasing calories
The Christmas food shop
Eating out
Staying active
And more.....
Please follow us on social media
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
This this weeks episode we cover a few different topics answering your questions.
We answer.....
The best tips for muscle growth?
Advice on struggling to get back on track after a social occasions?
How do I improve my sleep?
Been tracking for 8 weeks in a deficit and I haven't lost any fat?
Help with dealing with hunger in a deficit?
I don't sweat much during training, am I doing something wrong?
Please follow us on social media -
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In this weeks episode we discuss what you should do after you have finished a fat loss plan.
An 8 / 10 week fat loss plan is great if you can maintain that fat loss once you have completed that plan.
This is why you should have a plan after the plan finishes so you don't gain all the weight back on = the diet after the diet.
We give tips and what you should do after you have completed a fat loss phase.
Follow us on social media -
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In this weeks episode we discuss the simple steps to make to start your fat loss journey without tracking steps or calories.
From how to move more without going for a walk or using a step tracker to eating more nutritious food without calorie counting.
If these steps have helped you in any way please let us know by tagging us or messaging one of us below -
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In this episode we discuss why Michelle have recently stopped using MyFitnessPal and why tracking is not for everyone.
We discuss -
The signs that would suggest it is time to take a break tracking calories and to try another method
Intuitive eating
Why tracking calories is not for everyone
And more.....
Send either of us a message if you are struggling with tracking and want help with intuitive eating.
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening.
xx
In this weeks episode we discuss -
What flexible dieting really is and what people think it is
How to make your calorie deficit go further by using food volume
What to eat when calories are low on a calorie deficit to help with hunger
How to increase your calories without adding in extra snacks
And more......
Please follow us on social media -
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In this weeks episode we go through the mensural cycle, the different phases to give you an understanding to why you may gain weight, get hungrier and lack motivation sometimes.
We discuss......
Training adaptions for both phases
Nutrition adaptions if needed
Why you get hungrier during the luteal phase and why you crave sugar, mainly chocolate
Why you gain scale weight during the luteal phase
And more.......
Please follow us on social media -
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In today's episode we start off with some light humour, asking each-other 10 random questions that we had no idea what the other was asking.
Jessica actually got off lightly as Michelle missed one question out and only asked 9 ha.
We cover -
Does lack of sleep affect weight loss?
Do you have to track calories for fat loss?
My partner does not support me
All or nothing approach
And more......
Follow us on social media -
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In this weeks episode we discuss....
Why fat loss isn't linear
The reasons why you won't lose scale weight each week
The reasons the scales may even go up despite you being in a calorie deficit and having a great week
How you react to overeating for one day is the issue
Your goal may take longer than planned
And more.....
Follow us on Instagram
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In this weeks episode we talk about being intimidated in the gym.
We discuss....
The "men's area" AKA the weights area which is no longer known as the men's area
Fear of weight training
Females not wanting to get too big / bulky
Fear of getting weight training wrong and looking stupid
And more.....
Follow us on Instagram
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In this weeks episode we discuss.....
If you have to drink protein shakes
What whey protein powder is made out of
Different types of protein powder and the differences
Why some people have protein shakes and some don't
How much protein you should be having a day
And more.....
Please follow us on social media -
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening
In this weeks episode we cover your questions from.....
How do you know when to drop calories
What can I do about bloating
Does pineapple belong on pizza
How much water should I drink
Do we recommend intermittent fasting
And more.....
Please follow us on social media -
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In this episode we discuss....
Healthy food options like low fat and reduced fat
Ingredient lists and how to read them
Traffic light system
Monster drinks
And more......
Follow us on social media -
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In this weeks episode we discuss......
Do macros really matter for fat loss
Is there a right macro spilt for fat loss
What percentage of carbs, fats and protein should you set on MyFitnessPal
What we set for our clients
Why protein is important
And more...........
Please follow us on Instagram -
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In this episode we discuss the common fitness mistakes people make when starting out their new fitness journey. Michelle and Jessica chat about the fitness mistakes they have made in the past.
We discuss -
Copying people you see in the gym
Getting strange exercises from Instagram
Not following a structured plan
Going to the gym with the intention to burn calories
And more.......
Please follow us on social media -
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In the episode we discuss the reasons to why you will not be losing weight.
We cover.....
Weekend overindulging
Not tracking correctly on MyFitnessPal
Not weighing food
Focusing on going on a diet rather than changing habits
Any more......
Follow us on Instagram
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In this episode we chat to Lift Fitness long term client Emma PG.
We discuss.....
How she ended up with Lift Fitness.
How she went from struggling to leg press 10kg to 200kg.
What she have achieved so far.
Her experience with disordered eating.
Follow Emma's fitness journey on social media epg.liftfitness
Follow us -
liftfitness.michelle
jessy_paynengainz
Thanks for listening!
In this episode we chat about our current progress and what training / cardio we are currently doing.
Prep update from Michelle and an update from Jess who went back to the gym.
We also discuss what the real reasons are behind what is actually stopping your fat loss.
Follow us on social media.....
@jessy_paynengainz
@liftfitness.michelle
Thanks for listening!
In this episode we have a chat to Jessica's client Amy Chard.
We discuss.....
What diets Amy have tried in the past
Her experience with being coached by Jessica at Payne'N'Gainz
How she feels being on more calories than ever
How much her body has changed since she started following a structured weight training plan
And more......
Follow Amy's fitness page on Instagram @fitness_happy_foodie
Follow us -
@michelle_liftfitness
@jessy@paynengainz
Thanks for listening!
In this episode we answer your questions.
We discuss.......
Biggest mistakes people make when trying to lose weight
Cross-fit
Loose skin after weight loss
Best exercise for building glutes
and more.....
Follow us on social media
@liftfitness.michelle
@jessy_paynengainz
Thanks for listening!
In this weeks episode we discuss calorie labelling on menus across the UK from April 2022.
We discuss both our thoughts and the pros and cons.
Follow us on Instagram -
@liftfitness.michelle
@Jessy_payne.n.gainz
Thanks for listening!
In this weeks episode we discuss -
What reverse dieting means and why it is important after a fat loss phase.
What happens when you finish a short term fat loss plan like Jessica's 8 week shape up and Michelle's 10 week The Lean Project if you don't reverse diet back out of a calorie deficit.
Why you are likely to gain weight after you stopped a short term fat loss plan and how you can gain more weight than when you started the plan.
Also why it is just as important to get support from a Coach coming out of fat loss phase than it is starting your fat loss plan.
Please follow us on social media -
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this episode we discuss Michelle's experience with Orthorexia and explain what it is.
We also discuss the difference between over eating and binge eating.
If you think you have an eating disorder / disordered eating please seek professional help by going to see your GP. Michelle & Jessica are not professionals in this area, they are just speaking from experience.
Please follow us on social media -
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this episode we discuss some of the crazy fitness fads of past and present and some we have tried ourselves.
We discuss -
Waist trainers
Spot reducing fat exercises
Vibration plates
Apple cider vinegar
Sauna suits
And more......
Follow us on social media
@liftfitness_michelle
@jessy_pain.n.gainz
Thanks for listening!
In this episode we discuss how social media and who you follow can impact your mental well being.
The accounts you follow on social media do they motivate and inspire you? Or make you feel insecure?
Please follow us on social media
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this episode we answer your questions.....
Is cardio more important than weight for weight loss?
How to get motivated when you are a busy full-time mum?
Is it harder to lose weight when you hit 40?
Why 10,000 steps a day?
Any more......
Please follow us on social media
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this episode we give you tips on getting back in to the gym post lockdown including:
Feeling anxious about returning to the gym,
Having a plan,
Not going too heavy,
Gym etiquette,
And more......
Follow us on social media
@liftfitness.michelle
@lessy_payne.n.gainz
Thanks for listening!
In this episode we discuss the importance of checking in with Coach on your check in days whether you've had a good or bad week.
The bad weeks are when you need your Coach the most and we explain why.
We Cover:
Why you might go off plan
It could be your Coaches fault not yours
Excuses you may use to justify not checking in
Why it is more important to check in on the bad weeks and not just the good
And more.......
Follow us on social media
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this episode we discuss we discuss nutritional habits and the things we do daily that could impact our results.
We cover :
Finishing off the kids dinner
Buying snacks in the garage when getting petrol
Snacks when watching TV in the evening
Eating something out the fridge when getting milk
And much more!
Follow us on social media
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this episode we discuss the differences between a Personal Trainer and an Online Coach.
We discuss
Accountability
Nutrition
Flexibility
Training
And more.....
Follow is on social media
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this weeks episode we answer your questions.
We discuss:
How to stay motivated
Reverse diet
Building glutes in a calories deficit vs surplus
Tips for staying on track whilst in a calories deficit
Why staying on 1200 calories is not a good idea
and much more!
Follow us on social media
@liftfitness.michelle
@jessy_payne_gainz
Thanks for listening!
In this episode we discuss some nutritional myths such as ....
-Breakfast is the most important meal of the day
-Carbs make you fat
-Eating late at night makes you gain weight
-Artificial sweeteners are bad for your health
-Too much protein is bad for you
-You need to eat little and often to lose body fat
You can connect with us on Instagram and let us know what you think
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this episode we talk about how to kickstart your fitness journey as a beginner.
We talk about -
Where to start
Myths about weight training
How you achieve the toned look
Weight training or cardio?
Tracking calories burned from exercise
Strange exercises you see on Instagram
What training we are currently doing and our training style
You can connect with us on Instagram and let us know what you think
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
In this episode we talk about how to kickstart your fat loss journey. We discuss the basics of nutrition and what you need to know to help you lose body fat.
Topics -
What is a calorie deficit
How to calculate your calories for fat loss
What do we mean by flexible dieting
What diets we have both tried in the past
What all diets have in common
You can connect with us on instagram and let us know what you think
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!
The very first episode of If It Fits with coaches Michelle Jayne of Lift Fitness and Jesica Payne of Payne N Gainz.
In this episode we introduce ourselves, explain what we do, how we got in to fitness and how we came together to do this podcast.
You can connect with us on instagram and let us know what you think
@liftfitness.michelle
@jessy_payne.n.gainz
Thanks for listening!