The Live Move Feel Podcast: Recent Episodes
Jemma Aitken | Exercise Physiologist
Hosted by an Exercise Physiologist, exploring the link between movement, mindset and lifestyle. Put your earbuds in, get moving, and I hope you enjoy everything this podcast has to offer.
Can you lose weight without counting calories? Absolutely.
In this episode, I walk you through how to approach weight loss without tracking calories, some habits that can help make the process easier, and why calorie counting is only one of many tools available to you.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Why does hunger seem so much harder to manage on some days than others?
In this episode, I discuss what high-risk hunger days are, some of the common reasons they occur, and practical strategies you can use to stay one step ahead of your hunger.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Injuries are frustrating, but they're (rarely!) a life sentence, and one of the best things we can do is continue to move.
In this episode I cover mindset and recovery, and look at practical ways to modify your training so that you can keep moving whilst managing your injury.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
One thing I see regularly are people struggling with consistency around food - and not because they don’t know what to eat, but because rigid meal timing simply doesn’t fit real life.
In this episode, I discuss eating windows - a nutrition tool that can help encourage more regular meal patterns whilst allowing for flexibility around life. I cover how eating windows work, who they may help, why flexible structure is often more sustainable than rigid meal schedules and how improving consistency around meal timing may help with energy levels, hunger management and overall nutritional consistency.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
GLP-1 medications like Ozempic have changed the weight loss landscape - but are we using them properly?
In this episode, I break down how GLP-1s work, why they're so effective and the concerns around using them without proper lifestyle intervention. I also discuss muscle loss, nutrient deficiencies, weight re-gain and why these medications should support long-term behaviour change - not replace it.
PMID: 41500720, 41549912, 40584822
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
If you've ever said things like "I need to stop snacking after dinner" or "I need to cut out chocolate," or "I need to spend less time scrolling Instagram’ and you’re still struggling to follow through, it's likely because you're focussing on everything you want to avoid, rather than things you should be doing more of.
In this episode I walk you through how to shift your narrative from avoidance-based goals to approach-based goals, and how setting approach-based goals can make achieving your goals a whole lot easier.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
This episode is not to tell you that you should be eating more fruit and veg (because you probably already know that), but rather, I want to walk you through some simple strategies that will actually help you do the thing.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Tracking macros, counting calories and following a meal plan can be useful tools when it comes to managing your nutrition.
But, they're NOT the only options we have (and also, do you really want to be tracking macros for the rest of your life)?
So in this episode, I’m going to walk you through how to manage your nutrition without macros or meal plans, and give you some practical strategies you can start using immediately.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
If you’re tired of your weekends cancelling out all of the progress you’ve made during the week, this is what I’d change.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
In this episode I walk you through step-by-step, exactly how I would navigate a fat loss plateau with a client - what to look out for, and what to change once you've identified your sticking point.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
You're training consistently. You're eating well. So why are you struggling to build muscle?
Jump onto this week's episode to find out some of the most common reasons I see people spinning their wheels, and what you can do to make your process more efficient.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Should you be able to add weight to an exercise every week? And what happens if you're not increasing the weight on a weekly basis? Does this mean that you're not getting stronger?
Jump onto this week's episode to find out what's realistic, and what we should be looking for to help monitor progressions in strength.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
RIR and RPE are thrown around a lot in training programs. But what do they actually mean?
Tune in to find out what they are, how to use them, and how to apply them to your own training in a way that allows you to make your workouts more effective.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
In this week's episode I walk you through how to calculate a calorie deficit, as well as highlight some of the common mistakes I see people make, that make the whole process of dieting far harder than it should be.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Tune in to find out how to build a meal plan that is flexible, sustainable, ticks all the necessary nutrition boxes, and actually fits your lifestyle.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Knowing how to distinguish between true hunger and appetite (cravings) is really important as this can help you to make better food choices, feel less guilt around eating, and actually tune into what your body is asking for.
In this episode I'm going to walk you through the difference between hunger and appetite, how to identify which one you’re actually feeling, and also why it matters.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
So It’s December (already) which for most of us, probably means parties, food, drinks, more food, and the classic “I’m either going to be perfect… or completely send it” mindset.
In today’s episode, I'm going to work through some simple strategies to help you enjoy the festive season without falling into all-or-nothing thinking - so you can have fun, feel good, and not spend January undoing December.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Whether you’re in a build phase, have high energy requirements due to your job or sport or are simply trying to gain weight, being told that you just need to ‘eat more’ is about as helpful as telling someone in a diet phase that they just need to ‘eat less.’
So what can we do to make eating in a calorie surplus a little bit easier? Well, in this episode I thought I’d take you through some of the strategies I use to help me hit my current calorie target (which is 3500 cals - and that's a lot!), as well as some strategies I use with my coaching clients to help them meet their energy needs.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Here's the thing - you don't need to be losing weight, or underweight, or eating in a calorie deficit, to be under-fuelling.
Under-fuelling isn't just about not eating enough - it's about not eating enough for what your body needs to do, and you don't need to be an athlete to be under-fuelling.
Here are some of the most common signs you might be under-fuelling, and how to turn it around to ensure you're actually giving your body the energy it needs to function in all aspects of life.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
When it comes to progressing your training, one of the most common questions I get asked is if it's better to do more reps, or should you increase the weight.
There are pros and cons to both, so in this episode I'll look at both sides, look at what makes sense in a variety of situations, and also show you how to decide what's best for you and your training.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
In this episode, I share my go-to strategies on how to make planning your nutrition for the week less of a headache.
These are super simple strategies that I use every single week, and that I also encourage my clients to use when mapping out their own weekly plan to make the whole meal-planning thing less stressful and way more doable.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
In this episode I run through 5 of the most common mistakes I see people make when it comes to nutrition, and what you can do instead.
If you’re always hungry by 10am, or fighting off the cheese and crackers every afternoon at 3 o'clock, or always find yourself elbow deep in a tub of ice-cream after dinner, then this episode is for you.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Social media is a stomping ground for how women should eat and train during different phases of their menstrual cycle - but how much of it is actually true? In this episode, I look at what the science says and also share some practical ways to help you understand your own body better.
And for the guys listening, this one’s worth it too if you want to better support your partner.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
These are the top 3 supplements that I would recommend to support training performance for anyone on a budget.
Each of these supplements is supported by a huge amount of research showing that their efficacy. Because if you’re going to buy something, I think it’s important that you’re spending your money on something that actually works.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Join me as I go through my worst injury and why mindset is so important, variables to consider if you want to optimise your recovery, late-night carbs, how to manage training if you're time poor and why I love big lifts.
Some epic questions that were a lot of fun to answer! Thanks again to everyone that submitted questions for this episode.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
How do you know when it's time to go heavier and increase the weight of an exercise? Because at some stage, you'll likely reach a point in your training where everything feels heavy (that's kind of the point!).
So in this episode, I share a simple four-point checklist to take the guesswork out of weight increases so you can keep progressing safely and confidently.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
When it comes to building a training split, it's important that this aligns with your goals, your lifestyle, and your ability to recover.
In this episode, I break down exactly how to choose the right split for you, the key questions to ask before you start, and practical examples for 3, 4, and 5-day training weeks so you can train smarter, not just harder.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: infocussn@gmail.com
Wondering if you can still drink alcohol and make progress with fat loss? In this episode, I break down how alcohol affects your body, how it fits into a calorie deficit, and what to watch out for if you want to include it without sabotaging your goals.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
If you've ever wondered how to actually calculate your macros, this episode is all about giving you a clear, step-by-step guide to figuring out your protein, fats, and carbs.
Now just a quick heads up that I will be throwing around some numbers, so grab a notebook and pen and let's dive in.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
In this episode I'm looking at fasted training and fat loss - because logically, it makes a lot of sense to do your workout on an empty stomach in the hope that it will help burn more body fat.
So I'm going to break down what fasted training is, how it works, the really important difference between fat burning and fat loss, and whether skipping breakfast before your training session is really helping your results.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
In this episode, I’m going to give you my top tips on how to make tracking your calories easier, less stressful, and actually useful.
I’ll also cover common mistakes, what to do if you find yourself running out of calories by 4pm, and how to use tracking as a flexible tool (rather than a rigid rulebook).
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
In this episode, I share how to go on holiday, enjoy the food, and still come home feeling good - without overthinking it or worrying about undoing all your progress.
Because, yes, it is possible to relax, enjoy yourself, and stay on track. It just takes a few simple strategies, a little awareness, and knowing how to make it work for you.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
There is currently an (over) abundance of protein added, high protein foods and snacks on our supermarker shelves. But do you actually need these in your diet?
In this episode, I look specifically at protein added foods, plus the health halo effect that often comes into play with protein packed foods. And most importantly, I also go over how to figure out if all of these weird and wonderful protein added foods are a really good fit for your diet or not.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
In this episode I go through 3 different ways to establish what your maintenance calories are, and also explain why your maintenance calories are not one set number.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
Sports drinks and electrolyte supplements are all the hype right now, but do you actually need one in your gym bag?
In this episode I look at general guidelines for hydration and performance, when plain water is totally fine, when sports drinks might help, and what role electrolytes really play in training and performance.
We’ll also look at how to calculate your own fluid needs, what happens when you lose too much through sweat, and how to stay on top of hydration before, during, and after training.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
In today’s episode, I’m breaking down the difference between adequate vs optimal protein intake.
Now, this conversation was prompted by a recent newspaper article suggesting that protein is overrated. So I'm going to dive into what our current national healthy eating guidelines recommend, where those numbers come from, and why they might not suit everyone (especially if you’re active or have specific health or performance goals).
So let’s clear up the confusion and work out what an optimal protein intake would be for you :)
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
Smart watches and fitness trackers are great, but can you really rely on them to tell you how much you should be eating? In this episode, I dive into how accurate (or not) your calories burned data really is, and why it shouldn’t be calling the shots on your food choices.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
References:
- How well do activity monitors estimate energy expenditure? A systematic review and meta-analysis of the validity of current technologies.
- Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort
- Evaluating the Validity of Current Mainstream Wearable Devices in Fitness Tracking Under Various Physical Activities
- Accuracy of Heart Rate Watches: Implications for Weight Management
- Accuracy of Fitbit Devices: Systematic Review
In this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information.
If I’ve done my job well, then hopefully this episode should leave you knowing the difference between a WPI and a WPC, what to look for in a good protein powder, what to avoid, and if you actually need to be including protein powder in your diet.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
In today’s episode, I’m diving into detail on my recent Streetlifting comp - the training, the mini cut, making weight, the nutrition plan, the taper, and the final result.
But I also want to chat about what it really taught me: why putting too much pressure on yourself can backfire, and why adaptability is important when things don't go to plan because as we know, life is always going to be there to get in the way, no matter how meticulous you try to be.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
Today, I want to dive into some super simple (and often overlooked) tips to help you manage hunger in a weight loss phase.
And I promise this episode is not just going to tell you to eat more protein and more fibre and more plants. Those things will absolutely help, but I want to give you some practical strategies around how to plan your day, build and eat your meals in a way that will help you better manage hunger and set you up for success in your next weight loss phase.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
If you’ve ever stood in the supermarket staring at a low fat, low carb, gluten free, sugar free, taste free, all natural, organic, high protein snack wondering if any or all of those claims are true, well this week’s episode is going to break down how to actually read and understand nutrition labels without needing a science degree.
So whether your goal is fat loss, building muscle, or you’re just wanting to understand a little more about what you’re putting in your mouth, this episode’s got you covered.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
You already know you should be drinking more water. But actually doing it? Well, that often seems to be the hard part.
This episode covers simple, realistic ways to drink more water without over-complicating it (some might even surprise you), because I promise that meeting your fluid intake should not be that hard.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
In today’s episode, I’m joined by PT, nutrition coach, and behavioural change specialist Ash Norton and we’re diving into a topic that sparks a lot of debate - can women really bulk up? Is it even possible? Can we achieve the same muscle gains as men? And do you need to worry about waking up one day suddenly looking ‘too bulky’?
In this episode we’ll break down the science, the myths, and look at what really happens when women focus on building muscle.
Ash Website: ashnortonhealth.comAsh Instagram: @ash_onlinecoach
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
Weight loss and fat loss are two terms that are often used interchangeably, however it is important that we understand and are able to differentiate between them.
Our scale weight can fluctuate for many reasons, however this is not always going to be due to an immediate increase or decrease in your body fat levels.
In this episode I look at the difference between weight loss and fat loss, why it matters, and also cover some of the many factors that can contribute to weight loss that don't always lead to a decrease in fat.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com
If your response to missing a workout or eating one off-plan meal or snack is to write off the rest of the week, you’re stuck in an all-or-nothing mindset - and it is killing your progress.
How do I know this? Because I’ve been there. This approach only ever leads to inconsistency, frustration, and burnout instead of real results.
In this episode, I want to break down why this mindset is holding you back and how I would go about building a more sustainable approach to training and nutrition.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
If you've ever sat on the lounge and wondered how on earth you've just worked your way through a family block of Cadbury's, then (a) please know you're not alone, and (b) please listen to this episode.
If you always struggle with over-eating when it comes to chocolate, this episode is where I share 2 guidelines that I've found extremely helpful both personally, and also in my coaching sessions.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
I know I often talk about dieting and how to make a diet phase easier, however just as eating less can be a challenge, so can actually trying to eat more.
Whether you’re in a build phase, have high energy requirements due to your sport or are simply trying to gain weight, being told that you just need to ‘eat more’ is about as helpful as telling someone in a diet phase that they just need to ‘eat less.’
So what can we do to make eating in a calorie surplus a little bit easier? Tune in to find out!
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
If you’ve ever been in the middle of diet phase and had the occasional day where food has gotten the better of you and you’ve wondered (a) where the entire packet of Tim Tams just disappeared to and (b) how on earth you’re going to make up for the fact that you've just blown your daily calorie budget out of the ball park, then this episode is for you.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Bad training sessions. We all have them. Those days when you’re just not feeling it, would rather not be there, have zero motivation to get through another set of squats and couldn’t possibly face another lunge.
Tune in to find out what you can do if you find yourself in the middle of a session that you’re just not vibing, and what steps you can take to manage your day to ensure the emotions from one bad session don’t flow over to negatively impact the rest of your day.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
When I started this podcast about 2 years ago, I never had any expectations about how long I’d run it for or how far it would go. My main purpose behind this was just to have fun, share my thoughts and hopefully help break down some of the misinformation around training and nutrition that is now so prevalent on social media.
So I'm super excited to have hit 100 episodes! Thank you to everyone who submitted questions for this week's Q&A, and to everyone who has listened to, shared or given me feedback on episodes along the way.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
After posting on my IG story last week that I make my own pre-workout, I've had a lot of questions as to what I include and also why I choose to make my own rather than purchasing a pre-made powder.
So this episode answers both of those questions for you!
Just a quick reminder: what I include in my pre workout is specific to my needs and my goals, so please do your own research (and ask lots of questions!). There are also good pre-workouts available, so you definitely don't have to make your own (this is just my personal preference).For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Have you ever wondered how many days each week you should really be training?
Or perhaps you’ve seen your friend training 5 or 6 days a week, and you wonder if you need to do the same in order to get results?
In this episode I’ll run through all the factors that we need to consider when it comes to training frequency - there is no one-size-fits-all approach when it comes to how many days per week you should be training, but this episode should provide you with some guidelines that you can use to help you determine what is going to be most effective for you.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Building muscle is a really slow process. Unlike dieting, where we can visibly see positive changes in as little as 2-4 weeks, you may not actually see any visible muscle growth for 4-6 months, or potentially longer.
So if your goal is to build as much muscle as possible in the next 12 months, this episode will walk you through the key things that I would be focussing on personally, or with any of my clients that have that the goal of gaining muscle.
Because the process of building muscle is actually really simple when you know what you need to do!
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Although I think most people understand the importance of warming up before their workout, I feel that less of us know exactly what to include in our warm up to make it effective.
In this episode I cover:
- Why we should be warming up;
- How much time we really need for an effective warm up;
- What an ineffective warm up looks like;
- 3 simple steps to building an effective warm up.
If performance and movement quality are a priority for you, then you should be warming up in some capacity. This episode is going to show you how you can build a quick and effective warm-up in 5-10 minutes and ensure you’re getting the most out of your body and your workout.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Today I’m sharing the mic with Sarah Hallatt. Sarah is a mum of 2 girls, works full time, trains 5 days a week, tracks her macros and competes in natural bodybuilding. After spending several years struggling with her weight and negative body image, she found her way into the gym and has never looked back.
In this episode, we chat about body image flexibility, the challenges of a contest prep, why it’s so important for women to lift weights, and also why it’s ok to take up space and ok to feel and look and be strong, rather than always training to shrink ourselves to fit a certain stereotype.
Deep conversations aside, this was a really fun episode to record, and I hope it’s one that you enjoy and also can perhaps take something from if you’re a mum on your own health and fitness journey.
Connect with Sarah via her Instagram:
@strengthandshinewithsarah
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Core stability and core strength are terms that are often used interchangeably.
In reality, core strength and core stability are two very different things and as such require two different approaches when it comes to training each of these optimally.
Tune in to find out:
- Exactly what your 'core' is and which muscles are involved;
- What we mean when we talk about core stability; and
- Why we need a different approach when it comes to training core strength vs core stability.
And no, a ripped 6-pack does not automatically mean you have good core stability! ;)
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
If you’ve ever tried tracking your macros and calories, you’ll know what an endless minefield calorie tracking apps such as MFP can be.
Search for the word ‘apple’ in the MFP datable alone and you’ll easily get over 100 options to choose from - some have green ticks, others don’t, some have carbs, some don’t, some have calories and no macros, other apples apparently have no calories at all.
So which one is accurate and why are there so many different options for something so simple?
Well, that is the million dollar question. So In today’s episode I’m going to go through some key things to be mindful of when tacking macros that will help ensure that what you are tracking is as accurate as possible as well as how to navigate through the endless entries in MFP to find most accurate option.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
If you're thinking of getting on stage, this episode is a must-listen.
Contest Preparation takes dieting to the extreme, however there are skills, behaviours and routines that you can develop and have in place before entering a contest prep that will help to make the journey that much smoother and more enjoyable.
In this episode, I cover what I consider as the 'pre-requisites' to starting a comp prep. Although these aren't hard and fast rules, I do feel they are extremely important points to consider before diving in head first.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
When we look at how to make dieting easier, a lot of the discussion tends to be focussed on how to better manage the actual diet phase itself.
However what you do BEFORE you enter a diet phase is largely going to determine how successful your diet is likely to be.
Tune in to find out why you may actually need to spend some time preparing for a diet phase and what you can do before you start dieting that will help make your next diet phase that much easier.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
What makes up a good snack bar/muesli bar?
If you've ever found yourself lost in the muesli bar aisle and unsure what to look for or where to start, rest assured I still feel that way sometimes with the variety of snack bars available on the shelves.
In this episode I cover what I would look for on the ingredients list and nutrition panel when picking out a decent snack bar, and also some ingredients to be mindful of.
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Always a hotly debated topic! And with so many on the market with some fancy marketing claims, how do you really know what to spend your money on?
In this episode, I cover:
- Why we may want to take a pre-workout (expectations, benefits)
- What to look for if you decide to buy a pre-workout (ingredients)
- If they're really worth it
For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Are frozen meals really bad for you? Or do they have a place within a balanced diet?
In this week's episode I answer this question, and also offer some guidelines as to what to look for when choosing frozen meals.
For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Q&A episodes are definitely one of my favourite podcast formats. Thank you once again to everyone that submitted questions through the question box on my IG story.
In this week’s episode I explain why I’ve started including coconut water and sodium in my pre-workout, caffeine recommendations to support training performance as well as what goes into my home-made pre-workout (and what I’d look for if you do choose to buy your pre-workout formula ready mixed).
For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
"I just can’t stop eating at night and it’s undoing all my hard work during the day."
If you have ever said this, or thought it, then this episode is for you, as I’m going to show you why you can’t stop eating at night, and also why trying to eat less during the day is not going to solve the problem.
For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
To hit a plateau with your training is incredibly frustrating, particularly when you feel as though you’re putting in the hard yards, but not seeing any progress.
In this episode I look at reasons why you may have hit a sticking point in your training, and how you can work around these to keep the progress happening!
For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Being able to sit down and enjoy a sweet treat without over-eating should be a normal and enjoyable part of life!
However it is also something I see so many people struggle to manage without it having a negative impact on their body composition goals.
In this episode I walk you through 4 super simple strategies that I hope will help you be able to enjoy a normal portion of those occasional treats without over-doing it.
For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
When it comes to fat loss, it's no doubt that plateaus are frustrating, particularly if you feel that you're putting in the effort and aren't being rewarded for your investment of time and energy.
However, if you are no longer losing weight, then there will be a reason for this (and no, you're not broken!).
In this episode I walk you through how to break through a fat loss plateau - once you've identified the reason for your plateau, you can then create a plan to address this.
For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
I always love a good Q&A episode - a huge thank you to everyone that submitted questions through the question box on my Instagram story last week.
Join me as I go through my favourite glute exercises, how to manage hunger when dieting, the importance of having realistic expectations when it comes to building muscle, as well as a brief update on my current improvement season.
For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
I see so many people spin their wheels when it comes to building muscle.
Having some idea of what’s involved in the process of building muscle, as well as realistic expectations around timeframes can make it easier to fully invest in the process.
In this episode I go through 5 key things that you need to understand if you want to build muscle.
If you need additional guidance, please reach out to me via the links below. I offer a variety of in-person and online coaching options for both nutrition and training.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Although this seems like such a trivial topic, it’s amazing how many people aren’t using the scales in a way that is going to provide them with helpful information.
Tune in to find out exactly what time of day you should be jumping on the scales, as well as how frequently you should be tracking our weight in order to determine progress.
Side note: if you are someone who finds seeing your weight and jumping on the scales triggering, I’d suggest not listening to this episode. You certainly don’t need to know or track your weight in order to change your body composition. The scales are only one single measure of progress, and I work with many women who choose not to weigh themselves at all - which I whole-heartedly support. In this case, we also have plenty of other metrics we can use to monitor progress.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Building muscle is tough, like, really tough!
Most of us don’t build muscle by mistake, and I don’t think anyone is at risk of going to the gym for a few weeks and suddenly waking up with too much muscle (I wish!).
I see so many people spinning their wheels when it comes to building muscle, so this episode covers the 5 most common mistakes I see people making, and what to do instead.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
You’ve just eaten a burger, and some chips…and a few slices of pizza…and washed it down with some ice-cream and now you’re regretting the whole situation and feeling pretty damn uncomfortable.
So in this episode, I’m going to show you how I would troubleshoot this situation with a client of mine if someone reached out to me and said that they had massively over-eaten - because you’re a human, you have taste buds, and this is something that happens to all of us at some point ;)
*If over-eating is occurring for you on a regular basis, please consider reaching out to your GP or a support person talk to. Butterfly Foundation Helpline: 1800 334 673.
I hope you find it helpful!Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
In this week’s episode I’m excited to have friend, personal trainer, photographer and business ownerJenny Chanback behind the mic.
Jen has completed the 75 HARD Program (by entrepreneur Andy Frisella) not once, but twice, and although it’s often perceived as a fitness or weightloss challenge, what we find out is that it’s far more about mindset, mental resilience and forging a level of self-belief that carries over into all aspects of your life.
Keen to give it a go? Have a listen to this episode to find out if 75 Hard is for you.
You can reach out to Jen via her Instagram @live_well_by_jc or drop in for a Muay Thai Class at the brand new Empire Muay Thai @empire.muaythai.
Links below to content discussed in the episode.
The Real AF Podcast | Andy Frisella, 75 Hard
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
In this episode I take you through a practical skill that I genuinely believe is the most important skill you can possibly learn if you want to be successful in improving your health, your fitness or your relationship with food.
In both my personal experience, as well as my experience as a coach, having the ability to build this one skill is the most important deciding factor between whether someone is going to be successful with their goals or not.
Yes, the title sounds like click-bait (which I've done deliberately) as I want you to listen to this episode. Then it's on you to start practicing this skill ;)
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
It’s a hotly debated topic - is fasted training the secret to fat loss, and are you setting yourself up to fail if you eat before training?
Let’s find out in this week’s episode.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
The 2 biggest barriers I see to people not eating breakfast is that they either aren’t hungry in the morning, or they’re rushing around so much they just don’t have time.
So in this episode I show you how I would troubleshoot these situations with clients I work with - I look at when you should eat breakfast, what you should eat for breakfast, how to manage your morning routine to better allow you to eat breakfast, and if you should even bother eating breakfast at all.
Hopefully this ticks all the boxes when it comes to breakfast questions!
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
In this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information.
If I’ve done my job well, then hopefully this episode should leave you knowing the difference between a WPI and a WPC, what to look for in a good protein powder, and if you actually need to be including protein powder in your diet.
Enjoy!Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
“I’m in a calorie deficit but I’m not losing weight - what am I doing wrong?” is one of the most common phrases I hear as a Sports Nutritionist.
And I completely understand how frustrating this can be when, despite your best efforts, you feel like you’re spinning your wheels.
But (hopefully!) I can help. In this episode I explain what a calorie deficit is, and also look at how I would trouble-shoot this situation with someone I’m working with. If this sounds like you, have a listen, and see if any of the points I cover resonate with you.
If you’re still stuck, please reach out! I offer online coaching for both training and nutrition and would love to help you accomplish your health and fitness goals for 2024.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Let's talk about eating at night-time..
For some reason, eating at night-time seems to be a contentious topic and there is a lot of information (mis-information?) out there from people telling you what you should (or should not) eat after 7pm.
So should you eat after 7pm? What happens if you eat carbs after 7pm? And is it really ok to eat carbs after 7pm? Join me on this week's episode to find out.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Wrapping up 2024 with a Q&A episode! Thanks so much to everyone that submitted questions.
Join me as I cover mini-cuts, why I don't like the term 'cheat meal,' how I'm currently managing to eat 3000 calories per day, training over the Christmas period, why I find it so valuable to have a Coach and if 10,000 steps per day is enough for weight loss.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
One of the most common questions that comes up right now is how best to navigate Christmas functions, work parties and social engagements without completely falling off the bandwagon.
Believe it or not, there can be a middle ground where you simply go out, enjoy a few different foods, have a couple of drinks, and then carry on as usual the next day.
If you struggle with an all-or-nothing approach over this time, this episode is a great one to get your ears on.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Pre-workout supplements come in so many forms! Some people swear by them, while others are happy to get by on a banana and a coffee.
In this episode I break down the hype behind pre-workouts and cover:
- Why we may want to take a pre-workout;
- What to look for if you decide to buy pre-workout;
- If they’re really worth it.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
The supplement industry is a multi-billion dollar industry and if a supplement claims something that is too good to be true, then it probably is!
When looking for supplements, it's important to be choosing ones that have been repeatedly shown to have a positive effect across a large population.
The supplements I look at in this episode are ones that have been shown to be beneficial for anyone looking to improve their strength and performance, or promote the growth of lean muscle tissue.
Don't forget! Supplements are your 1%'ers and aren't magic! They are designed to use alongside a well-designed and well-executed training program, good nutrition, and sound recovery strategies.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
When it comes to weight loss, the message that is often put forward is that if you want to be successful, then you have to count calories, track macros, or follow a meal plan.
And yes, although these are all valid options, they’re definitely not the only way to successfully achieve your weight loss goals.
So can you lose weight without counting calories? And if so, how would you do this? Tune in to find out!
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
In this week’s episode I’m joined by two of my athletes, Fiona Kelett and Micha Harper, who have kindly agreed to share an insight into their recent contest preps and journey to the stage.
Fiona and Micha competed in multiple shows during Season B this year with some incredible results. As mums in their 50’s, they have shown us that age is just a number and they are both a fantastic example of what can be achieved when you really put your mind to it.
“It’s never too late to start.”You can find out more on these inspiring mums over on Instagram: @fionakelett and @michaharper007.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web:The Movement LinkIG:@jemmalee_exphysEmail: themovementlink@gmail.com
I’m now 49 weeks into this improvement season and thought it was time to run through another a quick update.
In this episode I go into detail about where things are currently sitting for me in terms of training, steps, cardio and nutrition, and also why the healthiest decision was to pull out of my recent mini-cut.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
When it comes to exercise, what is considered a 'normal' amount of exercise is going to vary between individuals.
Factors such as someone's personal goals, lifestyle, time constraints, family and work commitments , can make it a challenge to put any objective parameters around quantifying how much exercise is considered normal.
So rather than looking at what is ‘normal’ when it comes to exercise, I feel it’s more valuable to flip the question, and look at what is ‘not normal’ when it comes to exercise, habits and behaviours relating to exercise.
"A healthy behaviour is only as healthy as your relationship with it."
I hope you find this episode valuable.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Entering a contest prep is a big decision and one I see often see athletes make without really knowing what is involved.
In this episode I cover some of the most important things you should be aware of before starting a contest prep - everything from the time and commitment required for training and nutrition, the constant meal preparation and weighing of food, the missing out on social occasions, the persistent fatigue that often comes with being in a chronic state of low energy availability to the financial costs of getting on stage.
Having gone through the process so many times myself, I feel the more you can understand before you enter a contest prep, the more you will be able to appreciate and embrace the process, and enjoy the journey.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Following a meal plan vs tracking your macros always seems to be a hotly debated topic when it comes to planning and managing your nutrition.
So which method works best? In this episode, I look at the pros and cons of both meal plans and tracking macros, and also offer situations where one of these may be more appropriate than the other.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Although everyone's nutrition strategies will differ depending on their goals, there are very few situations when eating before a training session is not going to be beneficial.
In this episode I look at situations when it might be helpful to eat before training, and also go into detail on what types of foods to eat before a training session, depending on meal timing in relation to your workout.
If you're wanting to get the most out of your workout, I highly encourage you to get your ears on this episode!
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Protein is arguably the most important macronutrient, yet it is one that I see a lot of people struggle to consume enough of.
In this episode I share 3 simple things you can do to help increase your daily protein intake.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
So you've just sustained an injury. What should you do? Train through the injury? Or rest completely until things have healed?
Tune into this episode to find out:
- What it means to train around an injury;
- Why (in most situations) I encourage people to keep moving while injured;
- How to manage pain when training with an injury; and
- Different ways you can modify your training to allow you to continue to train safely
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
This episode covers everything you need to know about hip mobility:
- What exactly is hip mobility?
- The difference between flexibility, mobility and stability;
- Why hip mobility is important;
- How to start working on your hip mobility; and
- How much you really need as an individual.
Unsure where to start? I offer complete movement assessments as well as customised mobility programs. Bookings via my website below.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
One of the biggest challenges I see people have when it comes to their nutrition is being able to remain consistent with their plan, meals and food choices long enough to see results.
In this episode, I look at what strategies I've found helpful on both a personal level, and also with my athletes and clients when it comes to maintaining a good level of consistency with nutrition.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
A quick update this week on how my current improvement season has progressed over the last 9 months, and how we have managed weight gain, training, steps, nutrition and cardio during this time.
When it comes to this off-season, I've learned that sometimes less is more. I hope you enjoy the episode!
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
If you’ve ever tried tracking your macros and calories, you’ll know what an endless minefield calorie tracking apps such as My Fitness Pal can be.
So in today’s episode I’m going to look at what mistakes I commonly see people make when tracking their calories and macros, as well as several suggestions on how to ensure that what you are tracking is as accurate as possible.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Although we can’t avoid hunger completely when dieting, there are several things we can do to help manage hunger and make the dieting process just a little bit easier.
In this episode, I cover 12 strategies that can be implemented during a diet phase (calorie deficit) that can help you to manage hunger and ideally make adherence to your diet easier.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
When it comes to protein, there seems to be quite a bit of controversy that exists around how much protein our bodies can absorb in a single meal.
A lot of content on social media seems to indicate that our body can absorb 20-25g protein at a time...but is this actually the case? Or can we absorb more than this? And what happens if we eat more than 20-25g protein in a single meal - will it be used, or go to waste?
Let’s find out!
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Although protein is (arguably!) the most important macronutrient, it also seems to be the one many people struggle to consume enough of.
In this episode I offer some guidelines as to how much protein you should be aiming to consume each day as well as breaking this down per meal and number of meals per day.
If your goal is performance, fat loss or muscle growth (or general health and well-being!) this episode is one not to miss.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
Spending time in a diet or fat loss phase can be hard enough - however I often see people making things harder for themselves than what is necessary.
Here are 4 mistakes I commonly see, and what you can do instead to help make your fat loss phase a little easier and improve your chances of adhering to it long enough to obtain the result you're after.
Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
In today's episode, I look at why we need to move beyond labelling carbohydrates as 'good' or 'bad.'
We continue to see health and fitness enthusiasts classify carbohydrates as black and white, however as is the case with most things in life, carbohydrates exist on a spectrum and it's important that we apply context to someone's diet and carbohydrate choices before determining what is appropriate for them.
Tune in to find out why I feel there is no such thing as a 'bad' carbohydrate, and how simple carbohydrates such as cereals, white rice, pasta and lollies can contribute to a balanced diet.
Questions or feedback? Contact me via the links below, or follow me on Instragram to stay up to date with each episode as well as all of my regular content.
Web: The Movement Link IG: @jemmalee_exphys Email: themovementlink@gmail.com
It's never too late to start chasing what makes you happy...
In this week's episode I sit down with Photographer and Personal Trainer Jenny Chan. After 20 years in the photography industry, Jen made the decision to follow her passion of becoming a personal trainer.
After working through and overcoming several personal challenges, Jen is now focussed on empowering other women to find happiness and confidence through movement and exercise.
This is definitely a feel good episode - thanks so much Jen for sharing your journey so far!
Jen is currently offering a variety of group classes for people of all levels. Head over to her Instagram @live_well_by_jc for more details. You can also check out Jen's photography page at @jennychanphotography.
Link to the podcast episode we discussed: Life without regrets, by Andy Frisella.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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When it comes to water intake, I imagine we've all heard the general recommendation of drinking at least 8 glasses of water per day.
But is this enough for everyone? And is there some way we can make a more accurate determination of just how much water we should be aiming to drink as an individual?
Jump onto this week's episode to find out! I also cover some simple, practical strategies you can use to increase your daily water intake.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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One of the biggest reasons I see people struggle with being in a build phase long enough to see results is that they struggle to tolerate feeling uncomfortable as their weight increases.
And the reaction when people start to feel uncomfortable is that they immediately seek to lose that weight via another diet or mini-cut.
So what can we do to help manage the feelings that come with being in a build phase? Because ultimately, the more time we can spend in a well-managed build phase, the better our chances are of building the muscle we're after!
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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As bodybuilders, we frequently test the boundaries on just how far we can push our body before it pushes back.
Spending an extended period of time on a restricted energy intake (calories consumed), whilst continuing to drive a high level of energy output through training, steps and cardio can eventually have a negative impact on overall health.
In the lead up to my second round of shows last year, I lost my menstrual cycle and it's taken me a good 8-10 months (and a lot of angst and worry) to start to restore it.
Although it's not often spoken about, I know I'm not the only athlete who has experienced a loss of cycle, so I hope that sharing my journey will bring more awareness to this and also encourage open discussion between athletes and coaches in prioritising recovery in the post-show period.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Trying to balance your macros when eating out can often feel like you're playing a never-ending game of tetris.
In this episode I look at 3 different approaches you can take to managing your macros when eating out. As always, which approach you choose is going to be dependent upon your individual circumstances and personal goals.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Weight loss and fat loss are two terms that are often used interchangeably, however it is important that we understand and are able to differentiate between them.
Our scale weight can decrease for many reasons, however this is not always going to be due to a reduction in our body fat.
In this episode I look at the difference between weight loss and fat loss, why it matters, and also cover some of the many factors that can contribute to weight loss that don't always lead to a decrease in body fat.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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If you've ever experienced low back pain, then you know just how frustrating (and painful) it can be.
Although our natural instinct can often be to avoid doing anything until it resolves out of fear of making it worse, in many cases, rest is not always the best option.
In this episode I run through several things that you can do to more effectively manage your symptoms whilst maintaining some form of light movement.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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One of the most frustrating things when it comes to training is hitting a plateau and feeling like you're no longer making progress.
But, it's important to remember that plateaus happen for a reason!
In this episode I cover several reasons why you may have hit a sticking point within your training, and steps you can take to help get things back on track and progressing forwards.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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How well your hips move (and how much movement you have in your hips) can directly impact your performance in various sports, as well as how the rest of your body moves.
In this week's episode I look at:
- The difference between hip flexibility, mobility and stability;
- Why hip mobility is so important;
- Where to start on improving your hip mobility; and
- Just how much mobility you really need.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Most of us have likely experienced mild low back pain at some stage in our lives - whether it be a general tightness as you bend over to put your shoes on, stiffness that occurs after sitting for a period of time, a mild case of sciatica, or a bit of pull down one leg.
One of the main questions I get from clients who are experiencing these types of symptoms is, "Can I still train with my back pain?"
And in many cases, the answer is yes.
In this episode I'm going to run through several modifications you can make to your training to turn your session into a lower back-friendly workout.
Disclaimer: this advice is not specific to any individual, and is broad-scope advice only for mild situations as outlined above. As I haven't assessed you and don't know you, if you have any concerns regarding your symptoms my suggestion would be to consult with an Allied Health Professional for a full assessment in the first instance.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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When it comes to squats, there is no one single best way to squat.
And this is because we need to take into consideration factors such as someone's mobility, injury history, anatomy and biomechanics, as well as their individual goals when it comes to helping them build their ideal squat.
In this episode I look at several different factors and variations that you can apply to your squat to help you find you ideal squat position.
If you're struggling with your squat technique, or perhaps you find squatting plain uncomfortable, I highly recommend you jump onto this episode.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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We're overdue for a Q&A episode, so here it is.
Tune it to find out:
- Which foods can help you fuel an early morning gym workout;
- Food sources to help hit your protein target;
- If you should be squatting past parallel;
- If you really need to do your rehab exercises forever;
- How I manage weight gain in my off-season;
- My best piece of advice for first-time competitors wanting to get on stage; and
- How I like to fill my downtime.
I had a lot of fun answering these, and thank you to everyone that submitted questions for this episode.
Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Let's talk supersets!
Have you ever wondered what your Coach means when they start talking about supersets?
In this episode I cover exactly what they are, how they can be used, where we might see them in a training program, and why they can be an effective training tool, depending on your goals.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Pull-ups and chin-ups have always been a great indicator of relative strength - that is, your ability to produce maximal force relative to your own body weight.
They are also a skill that I see a lot of people wanting to achieve, but struggling to get there.
In today's episode, I look at the difference between chin-ups and pull-ups, and run through some basic exercises, drills and progressions that you can use on your journey to a full pull-up. Like anything, this exercise is a skill and you will get better with practice!
If you're unsure where to start, reach out to me by email at themovementlink@gmail.com or DM on Instagram @jemmalee_exphysto arrange a personal coaching session.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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We all have those mornings where we wake up and wonder if we're better off staying in bed and skipping our workout, or if we should suck it up, get ourselves to the gym and get it done.
Although it can be important to draw upon discipline and habit to get our training in, it can be equally important to be able to identify when pushing through may be counter-productive.
So how can you determine if what you are feeling is simply low motivation, or if your apathy to get to the gym is due to something deeper? Find out in this week's episode!
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Do you always need to de-load to manage fatigue?
Sometimes the answer is no. A de-load (planned period of reduction in training volume, frequency, intensity or load) isn't always going to be the most effective, or sustainable option if your fatigue is being caused by other factors.
Everything from lifestyle factors to poor program design can contribute to fatigue if they have a negative impact on our energy levels and our ability to recover.
In this episode I run through different factors that you can consider in helping to manage fatigue without always resorting to a de-load.
Disclaimer: I'm not saying that de-loads aren't warranted. Effective program design is likely going to see a de-load planned or pencilled in at various time points. However, if you are finding yourself regularly fatigued, or feeling as though you need another de-load only a couple of weeks after a previous de-load, then it's important to consider what other factors may be contributing to your fatigue and ensure effective management systems for these are in place.Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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It probably comes as no surprise that comp prep can be an overwhelming and challenging time for many people who have the goal of stepping on stage.
However there are behaviours, routines and strategies that you can have in place before entering a comp prep phase that can help to make the journey that much easier.
In this episode I cover what you may like to consider as 'pre-requisites' to starting a comp prep. These aren't hard and fast rules, however I do feel they are extremely important points to consider before jumping in feet first.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Welcome back to the first episode of 2023! We're kicking off the new year with a Q&A episode.
Tune in to find out my thoughts on deadlifts, why I don't like using the word 'bulk' and why you should be taking your rest periods if you really want to build muscle.
Trigger warning (15:35) - I do disclose my stage weight and off-season weights at this time point in answering one of the questions. If hearing exact figures is triggering to you in any way, please skip through and resume listening from 19:57.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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"2023 is going to be the year I get fit / lose weight / run a marathon / learn a new hobby..."
We all know the person who starts talking about their new year goals before Christmas, but then ends up 6 months into the new year and is still yet to make a move on those goals.
Don't be that person who dreams of making changes leading into a new year, but fails to execute them!
In my last podcast episode for the year, I'll leave you with some practical strategies that will help you hit the ground running in 2023.
For those that have downloaded, supported, or listened to The Live Move Feel Podcast this year, thank you so much for your support over these first 6 months and 30 episodes. I love bringing you new content each week and look forward to helping you get the most out of your body and mind in the new year.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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I see so many people throw a lot of their hard work away each year over the Christmas and New Year period with an all-or-nothing approach to their diet and nutrition.
But it doesn't have to be that way!
You certainly don't have to maintain a rigid routine over the holiday period and track everything that goes in your mouth, but there is a big difference to enjoying this time of year with a relaxed, mindful approach and being present in everything that you choose to do, as opposed to writing the month of December by being so relaxed you don’t care (at the time) what the consequences might be.
Tune in as I look at how you can avoid an all-or-nothing approach this holiday season.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Core stability and core strength are terms that are often used interchangeably.
In reality, core strength and core stability are two very different things and as such require two different approaches when it comes to training each of these optimally.
Tune in to learn more on:
- Exactly what your 'core' is and which muscles are involved.
- What we mean when we talk about core stability.
- Why we need a different approach when it comes to training core strength vs core stability.
And no, a ripped 6-pack of abs does not automatically mean you have good core stability! ;)
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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"But I can't feel my glutes/quads/lats working."
This has to be one of the most common phrases I hear each week, and also something that I think most of us would have experienced at least once in our training journey.
In this episode I walk you through 4 strategies that you can try if you're struggling to 'feel' or engage a certain muscle group. If you're someone who finds it hard to feel their glutes working in hip thrusts, or only ever feels their upper traps in exercises such as lat pull downs and lateral raises, then this episode is one to tune in to.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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In this week's episode I was fortunate enough to be able to sit down once again with Nutrition Coach Ash Norton, this time to talk about our own personal experiences with body image and body confidence.
We have both noticed the topic of body confidence coming up more and more frequently with our clients and also how the idea of gaining confidence in one's body is often tied to weight loss and achieving a certain number on the scale.
So we thought we'd share our own stories as for both of us, we discovered that confidence within ourselves increased exponentially when we stopped chasing a number on the scale and started to celebrate and embrace our body for what it's capable of doing (and ironically, we're both far happier at a weight that we never thought we would be able to embrace).
Hear us chat about:
- How we felt growing up, what sports we were involved in and whether or not we feel these had a positive or negative impact on our body image.
- Why we feel that body image and body confidence is shaped at an early age.
- What factors drove the shift in mindset that lead us to improved body confidence.
- What challenges we still face in regards to body confidence.
- How lifting weights changed everything for us.
- Whether or not we find it intimidating to train with men.
- What advice we would give other women wanting to improve their body confidence.
Interested in learning more? Ash offers online coaching and can be contacted through her website https://www.ashnortonhealth.com/ or via her Instagram @ash_onlinecoach.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Our primary goal when starting a cut or diet phase should not just be about how much weight or fat we can lose. We should be equally focussed on preserving as much muscle as possible!
Aggressive deficits, excessive cardio, low protein intake and high stress can all create a sub-optimal environment for keeping your hard earned muscle. In this episode I cover eight strategies that will help preserve muscle mass in a diet phase.
If you are currently in a cut or are planning a fat loss phase this episode will give you plenty of practical take-aways for you to implement.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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In an industry that is saturated with meal plans and people wanting to build healthier versions of themselves, I thought it was worth sitting down with Nutrition Coach Ash Norton to get the low down on exactly what a Nutrition Coach does and how she's been so successful in helping her clients make lasting lifestyle changes.
A Personal Trainer with over 10 years experience, Ash now specialises in Nutrition Coaching and behaviour change, which, as we learn, is far more than simply handing out macros and meal plans.
In this episode we cover:
- Exactly what a Nutrition Coach is (and how they differ to Dietitians and Nutritionists);
- How Ash assists her clients in determining their values and identity, and why this is an vital step in the behaviour change process;
- Why it's so important for her to meet her clients where they're at, rather than forcing change;
- Where people often go wrong when building new habits and behaviours;
- Her best piece of advice for people wanting to change their habits.
Interested in learning more? Ash offers online coaching and can be contacted through her website https://www.ashnortonhealth.com/ or via her Instagram @ash_onlinecoach.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Although I think most people understand the importance of warming up before their workout, I feel that less of us know exactly what to include in our warm up to make it effective.
And one of the biggest barriers I see when it comes to warming up properly is that people think an effective warm up needs to take 30 minutes - it doesn't!
In this episode I cover:
- Why we should be warming up;
- How much time we really need for an effective warm up;
- What an ineffective warm up looks like;
- 3 simple steps to building an effective warm up.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Excited to have another Q&A episode in the bag for you this week, and thank you to everyone who submitted questions through the question box on my IG story last week - there were a lot!
See below for just some of the questions I answer in this week's episode:
- How I stayed 'motivated' for 4 years to earn my Pro Card;
- Why it's important to be driven by the process, rather than the outcome;
- My plans to compete in the future;
- Managing post-comp body changes and binging;
- What I ate during Peak Week and on show day;
- How many meals I eat each day and if it's ok to snack;
- One thing I'd change about my body;
- What I currently offer in terms of online and in-person coaching;
- How to manage hip pain during squats; and
- What to do if you really don't think you need a de-load week.
If you have any questions my DMs are always open. Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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The comp prep phase, or period of time leading into a body building competition where competitors enter a calorie deficit (or period of lower energy availability) with the goal of losing body fat and achieving the level of conditioning and leanness required for their category, is not all sunshine and rainbows!
Often the better we look, the worse we can start to feel.
In this episode I go through some of the more challenging experiences of the comp prep phase, and the sometimes negative consequences that come with spending an extended period of time at low energy availability.
Tune in to find out what 3 things I find most hardest about comp prep, and what steps I take to try and minimise the effect they have on me.
If you're looking to compete in your first body building show, this episode is must listen.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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If you're to believe everything you see on Instagram, it seems there is another new weird and wonderful variation of each exercise being posted on the daily.
But how much exercise variation is a good thing? And can we fall into the trap of changing things up too frequently?
In this episode I cover:
- The neurological impact of exercise variation;
- How exercise variation affects movement efficiency;
- How exercise variation influences muscle growth;
- Different ways we can increase exercise variation if needed;
- The benefits of low exercise variation vs the benefits of regular exercise variation;
- How much variation you should be aiming for depending on your training goal (eg: muscle growth vs strength vs power/performance).
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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"I've got a bad back. My back is weak. Deadlifts are bad for my back."
Chances are we all know (or are!) someone who has blamed their lower back for their back pain.
But what if your lower back is not the problem?
Almost 85% of people with back pain present with non-specific lower back pain (LBP), where there is no clear anatomical cause for their pain. When medical investigations are clear and there is no direct trauma, incident or observable cause for the LBP, it's really important that we adopt a problem-solving approach that considers function and movement.
In this episode I look at 3 movement-related causes of LBP that have nothing to do with your lower back. Which ones can you relate to?
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Is there really an optimal time of day to train?
Well yes, as it turns out, there is! And one of the primary reasons for this is due to the hormone...CORTISOL.
In this episode I cover:
- What role cortisol plays in the body;
- What this means when it comes to training and why it's important;
- What is the best time of day to train that aligns with our natural cortisol circadian rhythm;
- What is the worst time of day to train that contradicts our natural cortisol circadian rhythm;
- Strategies to help manage cortisol levels if you need to train or exercise outside of optimal times.
If you’re serious about optimising your training, performance, hormone health and ability to recover, this episode is one I’d recommend you tune in to.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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With gut health fast becoming the topic of many social media posts and the well-known debates around fibre, plant-based foods, cleanses and detoxes all front and centre in the world of gut health, I thought it was worth getting the low down on exactly what good gut health is from Clinical Nutritionist Greta Thurgood.
Specialising in integrative medicine and with a passion for all things relating to digestion, Greta is fast becoming an expert in the field (and has an amazing ability to explain things in a way everyone can understand!).
In this episode we cover:
- Exactly what good gut health is and why you should care about it;
- Common causes of poor gut health;
- How you can tell when your gut isn't to healthy; and
- What steps you can take now to improve your gut health.
I found this whole discussion super interesting with plenty of practical things you can do to put you on the path to good (or better!) gut health.
Greta is an Accredited Clinical Nutritionist specialising in integrative medicine and gut health. She has extensive experience with a wide range of conditions and has a passion for educating her patients to empower them to become the architect of their own health. She provides both in person and online consults and can be contacted via her Instagram @gretarosehealth.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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Muscular imbalances can be frustrating!
Visually, they can detract from the aesthetics of your appearance (particularly in physique sports). Performance-wise, imbalances can eventually lead to compensations that can further limit your progress and increase the likelihood of injury.
But...they can be fixed! In this episode I cover 7 effective strategies you can use to correct left-to-right imbalances (just don't use them all at once!).
Like anything, there is unfortunately no quick-fix - you will need to put in enough work over time to stimulate additional growth to fix the issue, but if you are consistent, these strategies will help.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode (and future question boxes that I'll pop up on my Instagram story) as well as all of my regular content.
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Have you ever wondered how many days each week you should really be training?
Or perhaps you’ve been told that you should be training 6 days per week, but for the life of you just can’t seem to make this work?
In this episode I’ll run through all the factors that we need to consider when it comes to training frequency - there is no one-size-fits-all approach when it comes to how many days per week you should be training, but this episode should provide you with some guidelines that you can use to help you determine what is going to be most effective for you.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode (and future question boxes that I'll pop up on my Instagram story) as well as all of my regular content.
*PMID References: 27102172, 33886099
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What does it really take to build a performance mindset?
In this week's episode I'm joined by Mindset, Personal Development and Performance Coach Vaughan Hay. In our chat we cover:
- The challenges that come with change;
- How important it is to step outside of our comfort zone;
- How change can lead to personal growth;
- What a Performance Mindset is and what steps you can take to build a more resilient mind that will support you in even the toughest of situations.
In addition to being a Performance Coach, Vaughan is also trained in Hypnotherapy, Neuro-linguistic Programming and Timeline Therapy and is a qualified Sports and Remedial Massage Therapist. You can reach out to Vaughan via Instagram at @hay_vaughan or via his Linktree here. Vaughan also offers free 15 minute introductory calls (0409 754 005) should you have any questions or like any further information.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content.
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As many of you know, in addition to hosting The Live Move Feel Podcast, I also co-host The Movement Matters Podcast with Dr Steph Suber from The Foot Company.
I'm forever grateful for the friendship that has grown from that podcast, and, 34 episodes later, am stoked to see our podcast turn one this week. For those reasons and with Steph's permission, I am sharing the 34th episode of The Movement Matters Podcast on my own podcast platform. I hope you find the chat fun, informative and thought-provoking (as always!), and I'll be back with a new guest on The Live Move Feel Podcast next week.
reposted from The Movement Matters Podcast.
In this episode we discuss all things training, how we need to take our own advice when it comes to managing injuries and the mindset behind pushing through another comp prep.
Most importantly, we also tackle the topic of Body Positivity and whether or not the Health at Every Size (HAES) Campaign has had a positive or negative influence on our perception of 'normal' and overall health.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.
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First Q&A episode in the bag and you guys didn't hold back!
Tune in to find out if I've ever thought about taking PEDs, how I manage my training around injuries, whether or not I will compete again this year and why I can't live without my hairspray (amongst a few other fun questions).
I had a lot of fun with this one and I hope you enjoy it!
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode (and future question boxes that I'll pop up on my Instagram story) as well as all of my regular content.
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With 'Functional Training' fast becoming one of the biggest trends in the fitness industry and every gym on the block now offering some type of functional classes, it's easy to wonder what all the hype is about.
In this episode I'm joined by Personal Trainer Ed Stephenson from Freight Fitness to discuss whether or not Functional Training is just a fad, or if it's here for good.
Tune in to find out:
- Exactly what it is and what it means to do Functional Training;
- How Functional Training came about;
- What benefits it has to offer;
- Whether we feel everyone should be including some type of Functional Training in their workout or movement practice; and
- How to start if you're new to this style of training.
Ed is a Personal Trainer with over 7 years experience. He also holds additional qualifications in Strength and Conditioning, Cross Fit and Nutrition and offers 1:1 and small group training at Premier Health and Fitness in Brookvale, as well as running several of their Functional Training classes each week. You can reach out to Ed via his Instagram @freightfitness or by emailing edstephenson1@gmail.com.
Follow me on Instagram at@jemmalee_exphysto stay up to date with each episode as it's released, as well as all of my regular content.
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The first thing most of us think about doing when it comes to progressive overload is adding more weight to the bar.
BUT…what happens when increasing the weight is not an option? Maybe the next weight up is too heavy; maybe you’re training from home and only have access to light dumbbells and resistance bands; perhaps you’re managing an injury and aren’t ready to progress the weight; or maybe you’ve been stuck on the same weight for the same number of reps for the last few weeks with no progress in sight.
This episode looks at six other approaches you can take to implement progressive overload into your workouts without needing to increase the weight. Done properly, they are JUST as effective at progressing your training!
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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Can our food choices really provide any benefit when recovering from a physical injury?
As it turns out, yes, they can! Although we most commonly place an emphasis on our physical rehab and rehab exercises when trying to overcome an injury, we are also learning that what we choose to eat in an injured phase can actually have a positive or negative impact on our recovery.
In this episode I'm joined by Lead Nutritionist Charity King from Freshwater Nutrition who is a wealth of knowledge on the topic. Charity walks us through:
- Foods that may cause an inflammatory response;
- Which foods may reduce inflammation;
- Foods that promote muscle and tissue repair and healing;
- Whether or not a few (alcoholic!) drinks can have a negative impact on your recovery;
- How to avoid nutritional deficiencies when managing an injury; and
- Why you should avoid a dieting or weight loss phase when recovering from an injury.
If you've ever been faced with an injury or are currently managing an injury, then this is an episode you don't want to miss.
Links referenced in episode:
Super Size Me - "The Smoking Fry"
UK Doctor Switches to 80% Ultra Processed Food Diet
Freshwater Nutrition offers online and in-person consults for individuals, couples, families and friends with the goal of helping people create a balance of happy and healthy. Charity has over 10 years experience in hypothyroidism, chronic fatigue, plant-based lifestyles, allergies and intolerances. You can find out more on Freshwater Nutrition at https://freshwaternutrition.com/or on Instagram at @freshwaternutrition.
Follow me on Instagram at@jemmalee_exphysto stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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In this episode I wanted to give you an honest look into some of the things that I’ve been struggling with and found most challenging following my most recent competitive season on the natural body building stage.
After competing now in 3 separate seasons over the last 4 years, I thought I was pretty well set up for what to expect post comp this time around. But it definitely hasn’t all been smooth sailing and I’m learning that no comp prep or post comp phase will ever be the same.
This wasn’t an easy episode for me to record as I do have high expectations of myself and I feel I’ve fallen short of these with the post-comp phase not playing out exactly as I’d planned. But we are all human, life will always be a work in progress and I am learning that sometimes I need to cut myself a little grace.
I hope you enjoy it, and if you’re someone who has ever experienced something similar, I hope you take reassurance from this that you’re not alone.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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So, you had an epic leg workout yesterday, and today it hurts to climb the stairs, sit on the toilet and bend over to put your shoes on.
Sounds like you've got yourself one killer case of DOMS - Delayed Onset Muscle Soreness.
In this episode I cover everything related to post-training muscle soreness, including:
- What causes it;
- How long it takes to set in, and how long you're going to feel crippled for (jokes)...
- The negative effects of DOMS;
- If you can prevent it;
- What you can do to manage DOMS if you're feeling a little stiff and sorry for yourself;
- Whether you should still train with muscle soreness; and
- If DOMS is a sign of a good workout.
If you've ever experienced muscle soreness after a training session, I'd encourage you to get your ears on this episode.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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Our feet are, quite literally, the foundations of our body. And contrary to what a modern society leads us to believe, our feet should be both strong and mobile (so strong in fact that they don’t need cushioned shoes or arch supports ;P)
In this episode I’m joined by Sports Scientist and Podiatrist, and founder of The Foot Company, Dr Stephanie Suber, to talk all things healthy feet.
Join us as we answer the following questions:
- How can you tell if your feet are unhealthy?
- What are some of the common signs of unhealthy feet?
- What are the consequences of letting your feet become unhealthy?
- What can you do to build strong, mobile and resilient feet?
We hope this episode keeps you on your toes!
The Foot Company offers podiatry and sports podiatry consultations for kids, adults, seniors, runners and athletes. You can find more on Steph and her business on instagram at @thefootcompany_au and @dr.suber or www.thefootcompany.com.au.
Follow me on Instagram at@jemmalee_exphysto stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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Injuries happen to the best of us – but it’s important not to let an injury ruin everything you’ve worked for.
The biggest downfall I see when it comes to injuries is that people often try to manage them without a plan. Having a plan can make all the difference to the time it takes to recover, as well as your headspace during the whole ordeal.
Knowing exactly what steps you are going to take will not only allow you to see clear progress in your recovery, but also help to keep you on track and moving forwards.
Grab a pen and paper as you listen to this episode and start mapping out your plan to recovery now.
Disclaimer: This episode is not medical advice and should not be taken as such. This is basic, generalised information which you may use in discussion with your Allied Health Professional when recovering from injury.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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Bad training sessions. We all have them. Those days when you’re just not feeling it, would rather not be there, have zero motivation to get through another set of squats and just can’t face another lunge.
Tune in to find out what you can do if you find yourself in the middle of a session that you’re just not vibing, and what steps you can take to manage your day to ensure the emotions from one bad session don’t negatively influence the rest of your day.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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The health and fitness industry is a funny thing - it’s constantly changing, will always be filled with influencers, there will always be a brand new fad, training style or crash diet, and will we ever really be able to tell fact from fiction?
BUT…over the last 12-18 months I have noticed many positive changes in health and fitness trends that I would love to see more of.
Tune in to see what I’ve picked up and hear why I’d like to see these changes and trends continue to gain momentum. If you come up with anything else, shoot me a DM - I’d love to hear what you would add to my list.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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Welcome to the very first episode of The Live Move Feel Podcast.
As an Exercise Physiologist, movement is something I'm hugely passionate about and also feel quite strongly about.
We know that movement can be used to positively influence not just our physical health, but also our mental health. We also know there is a strong link between movement, mindset and lifestyle.
Join me as I give you some background on who I am, why I started this podcast, and what you can expect to hear in future episodes.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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Starting your day off on the back foot can leave you feeling as though you're chasing your tail for the rest of the day - before you know it, you've missed your morning workout, hit up the local cafe for banana bread and a coffee on your way to work, and arrive home hangry with no time or energy to cook a decent dinner
So here are four things that I do consistently to help me win my day. Getting your life off to a good start each morning often sees the rest of the day fall into place.
Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as it's released, as well as all of my regular content. My DMs are always open to questions which I'll answer regularly on Q&A episodes.
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