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Fitness Myths that are holding you back

Thu, 08 Feb 2024 15:09:08 GMT

Your muscle won’t turn into fat- Fitness Myths That Are Holding You Back

These fitness myths might be holding you back if you believe them.

This article is going to debunk a bunch of common fitness myths that don’t help you do the right things when it comes to getting the body you want.

I’ve broken the fitness myths up into 3 sections:

Fitness myths about your training
Fitness myths about your nutrition
Fitness myths about your metabolism

I hope that after reading this, you won’t fall for these fitness myths again and will have a better idea of what you need to do in order to change your body.

Fitness Myths Busted- TRAINING

MYTH: Heavy weights will make you bulky.

TRUTH: Lifting heavy weights is the best way to get lean.

Lifting heavy weights will not make you bulky, especially if you’re female.

Testosterone is one of the main hormones involved in muscle growth, and women simply don’t have as much of this as men do.

Muscle growth is hard. It takes months to years of following a structured training program, performing the exercises in that program correctly and progressively overloading, in order to grow a significant amount of muscle.

If you start weight training and feel like your pants are tighter, then its because you’re eating too much food and gaining fat.

You might be gaining some muscle, but this takes up less room than fat does, so it will actually make you tighter, not bulky.

MYTH: The burn you feel in your muscles is fat burning.

TRUTH: You can’t feel fat being burnt.

Even if you feel like your fat is burning from a particular area, it’s not actually fat being burnt.

When your muscles can’t get enough oxygen to make energy, they produce lactic acid instead.

It’s the build up of lactic acid which results in that burning sensation.

One of the most common mistakes I see people making is doing ab exercises to lose their belly fat.

You cannot spot reduce fat. Doing certain exercises to lose fat from that area won’t work.

MYTH: The more sweaty you get the more fat you’ll burn.

TRUTH: You don’t need to do cardio in order to lose fat.

Sweat is simply a mechanism your body uses to keep its temperature stable.

It has no association with fat burning and isn’t a sign that your workout has been effective.

If you’re working out to sweat, you’re probably not getting the most out of your time in the gym- especially if fat loss or muscle gain is the goal.

Note: If you sweat a lot during a workout and notice that your weight goes down, it just means you’ve lost water. It’s not fat.

MYTH: Sore muscles indicate you’ve had a good workout.

TRUTH: You don’t need to feel sore after a workout in order for it to have been effective.

Muscle soreness can indicate that you haven’t used those muscles for a long time (or at all).

You’ll also be more sore after a workout that includes lots of eccentrically loaded exercises, or when you’ve increased the intensity or volume.

Muscle soreness doesn’t indicate that your workout was effective.

In fact, too much soreness can be a bad thing as it impacts your performance in your future workouts, which could impact your results.

Some soreness is normal but you want to make sure you’re balancing your training volume with enough recovery time so that you can get the most out of your workouts.

MYTH: You need to do cardio for fat loss.

TRUTH: You only need a calorie deficit for fat loss.

If you don’t like doing cardio, you don’t need to.

Cardio will impact your recovery and performance with your weight training so be mindful of this if you do decide to do it.

MYTH: Weight training converts fat to muscle.

TRUTH: Your body can’t turn fat into muscle.

There are a number of biochemical reactions that take place in order for fat to be broken down in the body, or for muscle to be synthesised.

Fat doesn’t simply turn into muscle from weight training- this is impossible.

Your body can use fat for energy but in order to make muscle it needs to be getting adequate protein from your diet.

Muscle tissue is made up of amino acids which are comprised of the elements Carbon, Hydrogen, Oxygen and Nitrogen.

Fat is made up of triglycerides which are comprised of Carbon, Hydrogen and Oxygen, but not Nitrogen.

There’s no pathway in the body that converts triglycerides into amino acids to synthesise new muscle. That’s why its essential to get enough protein in your diet if you want to build muscle.

MYTH: Your muscles turn into fat if you don’t use them.

TRUTH: Your body can’t turn muscle into fat.

Your muscles don’t turn into fat from lack of use.

If you stop using them, they atrophy and the area may feel softer but it’s not because it has turned into fat.

Fat and muscle are separate tissues and one doesn’t simply become the other.

MYTH: Fasted cardio burns more fat.

TRUTH: It doesn’t really matter whether you do cardio fasted or fed.

It is true that your body will tend to use fatty acids as fuel over carbohydrates when doing aerobic activity in a fasted state.

But this doesn’t mean that you’ll lose more fat overall.

That one hour or so you may spend on the treadmill is only a small percentage of your day. If you’re still eating too much food, it doesn’t matter if you burn more fat during that one hour period or not, overall you won’t lose weight.

If you enjoy fasted cardio, or if it suits your lifestyle better, do that.

If you would rather eat something beforehand, it won’t make a difference to your fat loss attempts so long as you’re controlling your food intake over the course of the day.

MYTH: Working out 6 days a week is better than 3 days.

TRUTH: It depends on your lifestyle and experience!

If you’re an advanced lifter, then 3 days a week might not be enough time to get all the training volume you need to stimulate your muscles enough to grow.

If you’re a beginner or even intermediate lifter, 3 days can be enough.

If you’re super busy and don’t have time to get to the gym 6 days a week, you’re better off doing 3 good workouts consistently each week, than trying to do more and becoming inconsistent (skipping workouts or doing them half-assed).

When it comes to high frequency training, you want to make sure your training split is spread out in a way that allows each muscle group to recovery properly, whilst also stimulating the muscles enough throughout the week (more than once a week is better for muscle growth).

MYTH: For best results, your workouts should last for an hour or more.

TRUTH: It’s not about time, it’s about effort in that time.

For best results, you need to train with enough effort.

If you can workout for more than an hour, you probably haven’t been pushing yourself hard enough.

You likely could have used a heavier weight or have done a harder exercise.

Unless you’re a powerlifter and need to be taking 5+ minutes of rest between sets, 30-60 minutes is plenty of time to have an effective workout.

Fitness Myths Busted- NUTRITION

MYTH: Too many carbs will make you fat.

TRUTH: No food on its own will make you fat.

Eating too much food for your daily energy needs will make you fat.

This doesn’t happen overnight.

It happens from weeks and months of giving your body too much energy in the form of food. The energy has to go somewhere.

If it can’t be used, it’s stored as fat.

When it comes to fat loss, you need to make sure you’re eating less energy than your body needs so then it has to use the stored energy (your body fat) for fuel.

Carbs are not essential for the body but they are optimal, especially if you want to be happy, build muscle/ strength and sleep well. And they won’t make you fat so you can enjoy them guilt free!

MYTH: Fat will make you fat.

TRUTH: Fat does not make you fat.

I won’t repeat myself apart from this: no food on its own will make you fat!

Fat is more likely to be stored as fat than what carbs or protein are.

However, you still have to be eating too much food for this to happen.

Unlike carbs, fat is essential for the body so you want to make sure you’re eating enough.

MYTH: Insulin makes you fat.

TRUTH: Insulin is a storage hormone, not a fat producing one.

Insulin is a storage hormone. But it doesn’t make you fat.

Insulin allows fat to be stored in cells, but you have to be eating more energy than you need to actually gain fat.

Insulin also allows carbohydrate to be stored as glycogen in your muscle and liver, and is involved in muscle growth.

There are so many myths around insulin, one being that carbs are bad because they increase insulin.

It’s not just sugar and carbs that cause insulin to rise. It’s released in response to amino acids so that there’s a stimulus for protein synthesis after a meal. Your nervous system also modulates insulin secretion.

MYTH: Detox diets will help flush toxins from your body.

TRUTH: If a snake bites you, you wouldn’t drink a juice to get rid of the toxins from it’s venom.

Your body is always removing toxins.

The skin, the lungs, the kidneys and your liver, all help to remove unwanted particles on a daily basis.

Say you get bitten by a snake and you really need to detoxify your body- you need to go to hospital.

If you had to wait until you drank some detox juice to clean your insides, you’d likely be dead already.

You don’t need juice cleanses and detox teas. They don’t help you lose fat.

Yes, you might lose weight if you drink juice for a week, but weight loss and fat loss are not the same thing. You’ll likely gain the weight back as soon as you go back to eating normally.

MYTH: Apple cider vinegar will help you burn stubborn fat.

TRUTH: You probably don’t have to worry about stubborn fat yet.

Stubborn fat is stubborn because certain fat cells in the body are easier to mobilise fatty acids out of than others.

In order for fat to be used for energy by the body, it must first be mobilised out of the cell it’s stored in.

If you are eating in a calorie deficit, the body will take the fat from the cells where fat is easily available first. It will take it from the “stubborn” cells last.

To lose stubborn fat, you have to first lose fat from all over your body.

Stubborn fat is only really an issue if you’re already lean.

Otherwise, a calorie deficit is all you need.

MYTH: Sugar is bad for you.

TRUTH: Anything can be bad for you in the wrong quantity.

Eating a diet that is 80% whole foods and 20% whatever else, is what I recommend to my online coaching clients.

Many of them come to me scared to eat sugar and certain foods.

However, this just creates a poor relationship with food.

When you see food as good or bad, you’re more likely to binge or overeat the bad foods when you can’t control your emotions. Or, you’ll feel guilty after eating something rather than just enjoying the moment.

Stop seeing food as good or bad, healthy or unhealthy. It’s not helping you.

Unless you’re diabetic, and given you eat nutritious food most of the time, a little bit of sugar won’t hurt you.

MYTH: Eating more protein will give you bigger muscles.

TRUTH: You have to do a lot more that eat enough protein to build muscle.

Yes protein is necessary to ensure you have the amino acids required to build muscle tissue, but unless you’re also providing a stimulus to the muscle to grow, it won’t.

To grow muscle, you should be following a structured training program and focusing on progressive overload.

Even then, muscle growth is slow.

Eating extra protein won’t speed this up and it definitely won’t cause your muscles to get big.

MYTH: Brown rice is better for you than white rice.

TRUTH: It depends!

There is an argument for and against both brown rice and white rice.

For example, brown rice contains anti-nutrients which can prevent the absorption of other nutrients by the body. It’s also more difficult to digest. If you have a leaky gut or some kind of digestive issue, then white rice could be better for you.

Overall, eat what you like the taste of better and what makes you feel good after eating it.

Both have similar calories. As long as you can fit it into your calorie needs, it doesn’t matter which one you choose.

This applies for most foods. There is a good and bad side to anything, and what is “better” for you will depend on a number of factors.

MYTH: Eating clean is the key for weight loss.

TRUTH: Clean eating could be detrimental for weight loss.

If your diet is so restrictive that you only allow yourself to eat “clean” foods, you create a need to binge or overeat “treat” foods when you’ve had a bad day or when you can’t handle your cravings.

For weight loss, you need to be eating in a calorie deficit.

It doesn’t matter how clean you eat, if you’re eating too much food you won’t lose weight.

MYTH: Supplements are the key for fat loss.

TRUTH: Supplements may assist in fat loss but are not necessary.

You can take all the supplements you want- if you’re eating too much food, you won’t lose fat.

Supplements like protein powder can help you get more protein in your diet and assist with fat loss that way.

But you don’t need supplements for fat loss and most of them are a waste of money.

Fitness Myths Busted- METABOLISM

MYTH: Your metabolism speeds up when you have more muscle.

TRUTH: Muscle only burns a tiny bit more energy than fat.

Your metabolism increases when your weight increases- whether that’s from fat or muscle.

It simply costs more energy to run a bigger body that a smaller one.

If you gain fat, your metabolism will increase, and if you gain muscle it will increase.

The benefit of gaining muscle and not fat should be obvious.

Muscle is denser than fat, so it takes up less space for the same amount of weight.

Yes a pound of fat and a pound of muscle weigh the same.

A person with more muscle on them may look leaner, even if they weigh the same as someone who has less muscle (but more fat).

Bottom line, building muscle will help you look better and will help you increase your energy requirements.

But it isn’t because muscle burns a lot more energy than fat.

A muscle cell only burns a tiny bit more energy than a fat cell. It’s not a significant enough difference to increase your energy needs by that much if you just replace muscle with fat without gaining weight.

MYTH: Lemon water will help kickstart your metabolism.

TRUTH: Lemon water will help you damage the enamel on your teeth.

It won’t do anything to help your metabolism because your metabolism is always running.

It doesn’t need kickstarting in the morning.

No food or drink will “boost” it enough to cause a significant increase in fat burning leading to faster fat loss.

MYTH: Eating 6 meals a day will help to speed up your metabolism.

TRUTH: Eating more frequently could be making you fat.

It costs energy to digest and absorb the food you eat, but it’s such a small component of your total daily energy expenditure that eating more frequently won’t make much of a difference to your overall energy needs, or your rate of fat loss.

If you like eating 6 meals a day you can do that and lose fat, as long as you are eating in a calorie deficit.

Sometimes, eating many small meals that don’t fill you up properly is worse for fat loss because you end up in a state where you always want more food or are constantly thinking about when you can have another snack.

I’ve dealt with countless clients who get stressed from having to think about what to eat all the time and don’t have time for eating so frequently.

If this is you, eating 2-3 larger meals that fill you up, can help you avoid the need to snack or think about food. This can help you stick within your calorie requirements more easily too.

MYTH: Not eating enough will damage your metabolism.

TRUTH: You can’t damage your metabolism.

Not eating enough will cause your metabolism to adapt to the smaller amount of food you’re eating.

This isn’t permanent and you can build your metabolism back up to where your true total daily energy expenditure should be based on your body weight and activity level.

MYTH: You need to eat breakfast to boost your metabolism.

TRUTH: Breakfast is not the most important meal of the day.

You don’t need to eat anything in the morning if you don’t want to.

Breakfast won’t speed up or kickstart your metabolism.

Fasting in the morning won’t damage your metabolism or make it slower.

Your metabolism is always working regardless of when you eat.

If you believe breakfast is the most important meal of the day, you need to question where this belief comes from.

Often it’s because you like eating breakfast and don’t want to give it up- that’s fine.

If you love breakfast, keep eating it. But if you don’t, then you don’t need it to lose fat.

MYTH: It’s harder to lose fat as you age because your metabolism slows down.

TRUTH: Your age is just an excuse for not being able to lose fat.

Your metabolism naturally slows down a tiny bit as you age but not enough to make a significant difference to your body weight, as long as you stay active and maintain your muscle mass.

What usually happens with age, is you move less and stop using your muscles as much causing them to atrophy.

This is how your metabolism “slows down” significantly. It’s not from your age.

No matter how old you are, you can lose fat. Your age isn’t to blame for your weight gain.

WHAT’S NEXT?

If something seems too good to be true, it usually is.

Transforming your body takes effort.

If something as simple as lemon water could boost your metabolism enough to help you lose fat, wouldn’t everyone do that?

Do your own research on everything! Fitness myths and diet trends will continue to keep popping up, but you don’t have to keep trying them.

And if you need expert support - you've come to the right place. Click here to get my one to one support.

Principles of muscle building

Wed, 07 Feb 2024 15:12:03 GMT

Embarking on a muscle-building journey requires a strategic approach akin to constructing a pyramid. Let's break down the key principles outlined in the "Pyramid of Muscle Building" from Bodybuilding.com , highlighting the importance of each step in your quest for gains.

1. Foundation: Nutrition

Nutrition serves as the bedrock of muscle building, providing the essential nutrients your body needs to support growth and repair. Here's why it's crucial:

Caloric Surplus: To build muscle, you must consume more calories than your body burns. This surplus provides the energy needed for muscle growth.
Macronutrient Balance: Protein, carbohydrates, and fats are the building blocks of muscle. Ensure your diet includes adequate amounts of each to support muscle growth, energy levels, and overall health.
Timing: Properly timing your meals, especially around workouts, can enhance muscle protein synthesis and glycogen replenishment, facilitating recovery and growth.
Hydration: Staying hydrated is essential for optimal muscle function and recovery. Aim to drink plenty of water throughout the day, particularly during and after workouts.

2. Structure: Resistance Training

Resistance training forms the structural framework of muscle building, stimulating muscle growth through targeted exercise. Here's how to optimize your training regimen:

Progressive Overload: Continuously challenge your muscles by gradually increasing the intensity, volume, or weight of your workouts. This progressive overload is essential for ongoing muscle adaptation and growth.
Compound Movements: Focus on compound exercises that engage multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses. These movements recruit more muscle fibers and stimulate greater growth.
Volume and Frequency: Find the right balance between training volume (sets and reps) and frequency (how often you train each muscle group) to promote muscle growth while allowing for adequate recovery.
Proper Form: Maintain proper technique and form during exercises to minimize the risk of injury and maximize muscle activation. Quality reps are more effective than sheer quantity.

3. Finishing Touches: Recovery

Recovery is the final piece of the puzzle, allowing your muscles to repair and grow stronger. Incorporate these strategies to optimize your recovery:

Rest and Sleep: Adequate rest and quality sleep are essential for muscle repair and growth. Aim for 7-9 hours of sleep per night to support recovery and overall health.
Nutrient Timing: Consume a post-workout meal rich in protein and carbohydrates to replenish glycogen stores and provide the building blocks for muscle repair.
Active Recovery: Engage in low-intensity activities such as walking or yoga on rest days to promote blood flow and reduce muscle soreness.
Stress Management: High stress levels can hinder recovery and muscle growth. Incorporate stress-reducing activities such as meditation, deep breathing, or hobbies you enjoy.

Conclusion

Understanding and implementing the principles of the "Pyramid of Muscle Building" can set you on the path to achieving your muscle-building goals. By focusing on proper nutrition, structured resistance training, and effective recovery strategies, you can build a strong foundation, maximize muscle growth, and unlock your full potential. Consistency, dedication, and patience are key as you ascend the pyramid of muscle building and transform your physique.

The magic of maintence calories for fat loss

Tue, 07 Nov 2023 16:45:42 GMT

Maintenance calories for fat loss is an option.

Yes you read that right.

You may think there’s only two options when it comes to setting up your nutrition:

Go into a calorie deficit and lose fat
Go into a calorie surplus and gain muscle

In this article I’m going to show you that there’s a third option: maintenance for fat loss (and muscle gain).

It works and in my opinion, it’s a great option at the START of your fitness journey.

The Magic Of Maintenance Calories For Fat Loss

You might get confused when I tell you to “just eat at maintenance.”

You’ll tell me “but I need a calorie deficit because I want to lose my belly fat.”

That is incorrect.

You might think you can only maintain your current body on maintenance calories.

The truth is, there’s so much progress to be made at maintenance especially if you fall into the following categories:

Beginner to weight training
Beginner to following a structured program
Not yet reached your strength potential
Skinny fat

If you’re overweight and find the whole dieting thing overwhelming there’s also no harm in starting at maintenance and simply adding 3-4 weight training sessions to your week.

You’ll still recomp, meaning you’ll lose some body fat whilst you build muscle. Once you find the working out part easy, you can focus on your nutrition and go into a deficit to lose weight.

You don’t have to nail everything at once, especially if you find it overwhelming. Start small and integrate the right habits one by one. You’ll find it much easier and be able to stick to the process for longer leading to better results.

How Can Fat Loss Happen At Maintenance?
This is effectively body recomposition and I’ve written about it before here .

Your body is dynamic. Even if you eat the same thing every single day you don’t always use the same amount of energy. Some days you might end up in a small deficit, some days you might be in a small surplus. At any given moment in time you might be in an energy deficit or an energy surplus.

Yes you do need to be in a calorie deficit for fat loss to happen physiologically. This doesn’t mean you need to be aiming to eat in a calorie deficit each day. You can aim to eat at your maintenance calories and still end up in a deficit on some days to lose fat.

Make sure you’re taking your measurements and progress pictures. This is where fat loss will show up. The scale will likely stay the same. In some cases it might even go up (even though you’re losing body fat).

You might’ve heard that body recomposition isn’t good because it takes too long. It does take a long time. So does going through a proper bulk and cut cycle to change your body.

No matter what, real transformation takes time.

If you think your journey is going to be a 12 week to 6 month thing, you’re wrong. Depending on where you want to get to, it’s likely going to be a lot longer. Think years, not months.

If you can spend a decent amount of time at the easiest place with food- maintenance- why wouldn’t you start there?
The more patient you are, the better your results will be.

Change takes more time than anyone would like but that’s not a bad thing.

You have time! This is a whole other topic worthy of it’s own article but you don’t need to wait until you’re at your dream body to be happy. You can be happy and enjoy your life through the process.

You can’t rush sustainable fat loss. Don’t do what everyone else does and get impatient.

A calorie deficit may seem like it’s the fastest way. In some cases yes it makes sense. In so many cases it’s actually slowing you down. The Benefits Of Starting At Maintenance Calories For Fat Loss

If you need more convincing, here’s a summary of why you should start at maintenance:

You don’t have to worry about dealing with hunger
More flexibility with your food choices
You’ll build some decent muscle
Don’t have to worry about gaining body fat
You might end up using more energy and losing weight (yes this happens)
It’s the easiest place to adjust from
Your training will be more enjoyable
The process will feel easier
Your body will respond better to a deficit in the future especially if you’ve spent your entire life trying to eat as little food as possible
If you think your waist is not going down whilst eating at maintenance it could come down to a few reasons:
You’re not training properly, even though you think you are. This is very common!
You’re not actually eating at maintenance (you’ve estimated your calories wrong or you’re tracking wrong, or maybe you’re scared to eat that much because it feels like too much food)
You’re actually underweight and need to focus on building muscle

Let me show you what can happen if you train properly and start at maintenance.

Meet my client Sadie.

She never worried about her weight, in fact she didn’t worry about anything other than learning how to train properly and getting super strong. These were her results from a year of doing this.The other important thing to note about Maddy’s journey is that she didn’t have a finish line in mind.

Yes she wanted to get results and she did. But she never put pressure on herself to achieve them by a certain date. She ate food to fuel her, trained hard and enjoyed her life. The results came naturally. And they can for you too.

I love body recomposition as a process. If you’re feeling stuck and have only ever tried to get the fastest results possible, give the slow and sustainable option a go. It will make your journey easier, and you’ll likely get somewhere you’re proud of.

If you’d like some help with your fat loss journey, feel free to reach out

Joanne’s Journey

Mon, 30 Oct 2023 11:25:47 GMT

If you've landed here you're either wanting to have a look around, get educated and inspired. Today I want to inspire you with one of my clients and her fitness journey. Joanne is a single mum of a 2 under 5, works as a night shift nurse in a busy hospital. She has been with me for around 2 years now. First she just wanting to feel abit better about herself until she fell in love and starting seeing more progress than she did before she had kids!

Here is her story:

"Before I had my 2 kids I always had a good relationship with my body. I was a cheer leader, volunteered every weekend. Met my husband in college and got pregnant whilst doing full time college training to be a nurse. My education, goals, ambitions had to go on hold due to some complications during birth but we was blessed with a beautiful baby boy. After I recovered I got straight back into college plus working the nightshift, plus volunteer work. This was the first time I ever felt lethargic... Turned out I was pregnant again just as I was about to get into the swing of things. I has another healthy beautiful boy. Thankfully I was able to get my degree in nursing before having him! Just in time!

After having baby no.2 nothing was the same, I felt saggy, lost my confidence. I quite frankly hated myself. I had to grieve my old body whilst trying to learn to love my new one. Nothing was working. I was working out plus everything that came with a working mum everyday. My relationship with food and myself was terrible. I was snappy at the kids and my husband.

I paid £3450 in personal training and was advised to live on 900 calories per day.

I was so depressed and anxious all the time.

A girl I follow on Youtube said that she follows Jamie's app so I had to take a look when she said it was affordable.

2 years later I've never looked back or better! My overall goal was just to build a good relationship back up with myself and now I feel confident and better than before I had my kids. My husband benefits from it too!

Jamie has taught me everything I needed on my post partum journey and beyond and I can't thank her enough. After 6 months of post partum training I moved gradually back onto strength training and I fell in love with someone I used to think would make me bulky. I feel so sexy! If you've been sitting on the fence about joining use this as your cue to sign up now. "

It's members like this that make everything worth it. Seeing Joanne's progress has been absolute pleasure and I'm thankful for her commitment and her willingness to trust me and learn the process. I'll let her progress speak for itself.

Training Guidelines For Hypertrophy

Tue, 19 Sep 2023 13:05:51 GMT

Frequency

Training a muscle group twice a week is better than once a week. There isn't much evidence in support of training more often than that except to split up volume when specializing.

Volume

10 to 20 sets per week per muscle is ideal based on individual recovery. Some evidence suggests you can go higher for short periods, especially if specializing.

Effort

Most sets should be carried out close to muscle failure, but reaching actual failure is not necessary and can be counterproductive if not kept in check.

LOAD

All loads build muscle. Heavier loads require greater training durations and can beat up the joints, and lighter loads can be nauseating, so bodybuilders tend to prefer moderate loads. Performing a combination of rep ranges might lead to better results.

Exercise Selection

Exercise Order

Muscles targeted earlier in a workout will see slightly better gains than muscles targeted later in the workout, so prioritize exercise order according to your preferences.

Tempo

Faster and slower tempos lead to similar levels of muscle growth, but you must control the eccentric phase and not let gravity do the work for you, and you can't do super slow reps that last 10-plus seconds. Anywhere from 2 to 6 seconds per rep yields similar results, but definitely focus on the muscle while lifting.

Rest Periods

2 to 3 minutes of rest between sets appears to maximize muscle growth, but you can go by feel and listen to your body. It may be optimal to rest more for big lifts performed earlier in a workout (3 minutes) and less for smaller lifts performed later in the workout (90 seconds).

Training Split

Nearly all bodybuilders perform body part splits. However, all popular splits can be effective for muscle building. Total-body training has been shown to be equally effective for hypertrophy as body part splits.

Periodization

Having a plan is more effective for building muscle than winging it. However, there is no single best way to periodize a program, and many methods are successful at building muscle. Strategize, but allow for some flexibility based on how you feel from day to day.

How to incorporate running into your training

Thu, 24 Aug 2023 22:09:21 GMT

Before you bring out the torches and pitchforks, hear me out. I know running may not be the forte of the majority of Muscle and Strength’s audience, but running, when applied correctly, maybe exactly what you need in your fitness arsenal.

Running promotes a healthy quality of life, increased GPP (General Physical Preparedness), along with unmatched improvements in the metabolic response, to name a few of its many benefits. Not only will this article help explain how and why running should be incorporated into the workout regimen of novice lifters to the most seasoned of gym vets, it will also give you every piece of information you need to start down the running trail.

Benefits of Running

As most of you readers already know, weight training is vital for the health of the human body. It aligns posture, increases metabolism, increases flexibility and fixes muscular imbalances (when done correctly). However, to increase the effects of weight training, some sort of cardiovascular activity is crucial. By adding cardiovascular activity, you can burn fat, increase natural hormonal release and lower your risk of heart disease.

But how does this help you achieve your weight training goals? By participating in cardiovascular exercise you are prolonging your body’s ability to train and therefore increasing growth potential. By increasing training ability, all that you’re essentially doing is allowing your body to train for longer periods of time. For example, instead of working out for 60 minutes, you are now giving your body the ability to train for 90 minutes, thus more potential for gains in size and strength .

In this section, so far, I’ve only referred to cardiovascular activity, and not particularly running, well this is why; simply all cardiovascular activity is done for the same reason and has the same potential. Cardiovascular activity is what the name implies, training of the heart and circulatory system.

Sports that fall into this category are swimming, cycling, boxing, as well as running. Swimming is great, but for the majority of people, they can’t find competitions to meet their competitive edge. Boxing is a personal favorite but causes muscular imbalances through force production and time under tension in the pushing phase with minimal tension in the retraction phase.

Boxing, like swimming, may be hard to compete in with minimal competitions combined with the high skill levels of those competing. These also require a pool or ring, respectively, which can be hard to come across, and memberships to these clubs/facilities can be costly. Cycling creates muscular imbalances through the repetitive circular motion in the plane of movement that the pedals rotate in. Cycling can be as costly, if not more so than swimming and boxing.

This leaves only running. Running is a great cardiovascular activity that can be done anywhere. Because it comes naturally to the physiological design of the human body, the learning curve is minimal and muscular imbalances (especially when paired with proper weight training) are unusual.

Competitive Running

Although most gym rats, myself included, enjoy seeing our bench press rise by a few pounds or striving to add a few inches to the arms, powerlifting and bodybuilding may not be for us (I have a feeling I’ve made quite a few enemies at this point in the article). For the majority of average lifters, powerlifting and bodybuilding may be too taxing on the body, as well on the wallet. However, running may just be what you need to fuel you’re competitive edge.

Another benefit of competitive running is its regularity, whereas powerlifting meets may be months apart and hours away from your home. In your town alone, you shouldn’t be surprised to find several races a year. This will not only give you a date to work for to achieve a goal, but will give you an annual way to mark your progress.

Types of Races

5K - (Approx. 3.1 Miles) This is the most common of races you will come across. Commonly done by charities and nonprofit groups as fundraisers, these are a great race to experience with friends. These races can be competitive because with an average crowd of 100+ it is easy to find someone to match your skill level.
1 Mile Run - This is a good sprint event. Although not as common as 5k races, it’s a good way to develop speed and a good way to track running progression.
10k - (Approx. 6.2 Miles) This event is better for more seasoned runners as it is more demanding. 10k races can usually be found sponsored by running clubs in your area. Because of its skill level, they are good place to go to find information about races for more skilled and challenging runs.
Challenge/Trail Runs - My personal favorite because of their difficult nature. These events can vary in distance and difficulty. In some challenge runs you may find yourself jumping over fires, trudging through muddy water and climbing obstacles. Another positive to these is in certain cases is free beer (for those 21+) after runs. A downfall is they are rather costly ($50-$200). Trail runs may give you an opportunity to enjoy the sights and sounds of nature that you’ve never noticed before. These are also a great motivational tool to run more because its beauty makes it so enjoyable.
Marathons - I consider myself a moderately experienced runner, but I still steer clear of these. 26 miles of straight running isn’t exactly what I consider fun or within the limits of my physical capabilities. However, if you decide to ignore my advice, make sure you have 2+ years of running experience and log an average of at least 25 miles a week. You can find more information on these at local running clubs or online on your favorite search engine.
Ultra-Marathons - (50-200 Miles) Like I said before, a 26 mile race is extremely challenging, which puts these races past the borders of rationality. If you decide that this is what you want to do, make sure you have 3+ years of running experience and have successfully completed multiple marathons. Some of these have qualification standards to make sure all athletes are physically suited for such a challenging race.
Other Races - I’ve just skimmed the surface here with the most common races. If you find other races, be sure you are healthy enough and prepared for whatever it may be.

Benefits of Racing

Besides the health benefits of running in itself, these races have unseen benefits. At first, spending $30 on a 5K may seem like a loss of money, but in reality, you get much more than that in return. Many races give out t-shirts with early entrees. This t-shirts can actually be of decent quality and may be a moisture-wicking material. The race fee also includes a race tag (the number pinned to the shirts of runners), which I personally like because I enjoy writing my time on them and hanging them in my home gym to see time improvements.

Post-race refreshments, depending on the event, may also be covered in the fee. Sometimes, these events can be catered, and after a long and tough run, the food tastes amazing. Also covered in the fees can be a running-style goodie bag. I’ve done many races where the sponsors have gotten together coupons, trial-gym memberships, as well as many other freebies.

Free stuff aside, these races give you a chance to bond with people that enjoy the same sport as you. I’ve made many lasting friendships through races and have learned of many people’s stories and struggles. The people you can meet at these races are inspiring and give you a reason to continue running.

Races can create unmatched fellowship through common interests and competition. Since most races happen on the weekends, usually Saturday mornings, can you really come up with an excuse not to compete?

Adding Running to Your Workout

If you’re like me, you’re going to want to continue weight training while you run. A program that work swell with running is my training program “ Density Giant Set Training ” which can be found on this websites workout section under fat loss/tone.

These are the three different types of runs I associate into my training program every week:

Speed Run - What I classify as a speed run is generally anything under 5 miles, it varies week to week, some days it can be a route I’ve mapped online, a timed mile at a local track, or a race route. Also, during the summer when I’m frequently doing races, I will replace the race with my speed day workout. When I replace speed day with a race day, I always follow up the next day with a recovery run.
Challenge Run - This is the most variable, because I’m from a fairly rural area this is easy and can be changed regularly. My challenge run consists of a trail run varying in length and location. This varies the terrain you run on and slows the adaptation response in the body to allow for elongated gains without a plateau. Speed varies drastically because of terrain variances.
Distance Run - The distance run is usually done on a road/paved and flat environment. Distance day grows by 2 miles every week to allow myself to develop the stamina necessary for running a marathon in the spring. If it is the off season, my long run is usually approximately 7 miles and is done typically for maintenance. The speed is moderate, but fatigue adds up towards the end of the run.
Recovery Run - I’ve always done these on and off the days after my distance runs and races. When you have the time, they are a smart idea and allow the body to recuperate faster. Recovery runs are usually done at a moderate to slow pace for approximately 3 miles.

Here is how I incorporate running into a client' workouts, along with some tips for the best results:

Monday - Day 1: Speed Run
Tuesday
Wednesday - Day 2: Challenge Run
Thursday
Friday - Day 3: Distance Run
Saturday - Recovery Run
Sunday
Running is typically done after workout.
Recovery run allows for recovery of lower body exercise as well as running.
This running plan is shown in conjunction with Density Giant Set Training , but can be done with any workout, or by itself.
Add/remove exercise to fit your body type and ability level.
Weight training and running can be split up throughout the day if on time constraints

Wrapping it Up

I hope you’ve made it through this article and looked past my blasphemous beliefs on power lifting and bodybuilding and maybe even got something out of this. Running does nothing but help you. It allows you to train longer and gives you a place to channel your competitive nature without breaking the bank.

Running can be a lifestyle in itself, but it can also be applied to the gym rat mentality to give you the best of both worlds. So, the best of luck to you in your quest to conquer the gym and happy (running) trails.

How to have a great workout, every workout

Wed, 23 Aug 2023 15:15:41 GMT

Some weeks, you might not be feeling your workouts. It happens to all of us. Whether you’ve got a lot going on at work or sleeping terribly, you will be lagging some days.

Here’s the key: It’s not about pushing the limits; it’s about learning how to have a great workout every time, no matter what is happening in your life or if you’re not “feeling it.”

At JLPeach, we measure success by using a simple hierarchy:

Are you consistently exercising? (Consistent can be 2-3 days a week or 4-5; both are good, but the key is whether you hit your goal week-after-week)
Are you training with intensity? (intensity is relative to your ability)

That’s it. Sure, given those two details, we’ll make adjustments so that clients can see results, but we don’t worry about things like how long a workout lasts or feel married to specific exercises.

Instead, it’s about finding what works for the client, creating a plan they can follow, and making sure they work hard, whether it’s for 15 minutes or an hour.

But, it also means our clients need to know and understand how to train with intensity.

The Power of Consistency: How To Embrace Good, Bad, and Amazing Workout Days

Now, before you think we’re about to rant about “GO BIG OR GO HOME,” that approach is likely to violate Rule #1 about consistency. We want you to train with intensity given how you feel on any given day.

After all, it’s common for you to feel like crap some days, and the idea of needing to “bring the intensity” can be enough to prevent you from training. That’s what we want to avoid.

A training plan designed for real life means some days are PRs. Other days might feel like a small step back…but they all add up to consistency and consistent intensity, and that results in some crazy results and amazing transformations.

Here’s some math that explains why (Don’t worry, it’s not “real” math.)

Assume that approximately 25% of workouts are going to be a struggle, 50% of days are nothing special but lead to small changes, and 25% of days are amazing. If you show up on all of these days, your health will improve in life-changing ways.

The 25% crappy days are crappy, but they are better than nothing. It’s progress because you showed up and worked hard. Even if “on paper” it looks like a step back, this is a HUGE step forward. The 50% of days when you feel human, you’re making those small incremental changes that are the foundation of success in anything. And, the 25% of days where you are superhuman, that’s where you push the limits and expand your “ceiling” of what’s possible.

Add it all up, and you see that even if 75% of days are less than how you wish you felt, you’re 150% getting better. Trust me, it’s science.

Measuring and Maximizing Workout Intensity: Using RPE and Reps in Reserve

Now that we’ve made that clear, you might still be wondering how to judge or measure your workout intensity. That’s natural because there are many different ways for a workout to feel hard. Taking minimal rest periods is hard. So is lifting heavy weight, combining multiple exercises into one circuit, or even trying a new exercise that is more challenging.

When I ask clients if they’re training hard enough, I’m talking about the difficulty on each set.

Rate Of Perceived Exertion

One of the best ways to do this is gauging your rate of perceived exertion (or RPE) on each set. RPE is a great way to help you make the most of each set, no matter what you’re going through in life.

While it’d be nice to see progress on each and every workout, that’s not practical or realistic. On any given day, your body might feel different based on what’s happening in your life. Maybe your toddler was up all night, or you’re fighting a cold. You could be stressed from work or not locked in with your nutrition. All of these variables impact your training, but you don’t want it to lead to a bad workout.

Using an RPE for your lifts gives you the freedom to adjust the weight down (or up) and still get in a great workout based on how you’re feeling.

Usually, your RPE is listed on a scale from 1-10. It’s important to learn how to measure intensity because if you think you’re training at a level “10” but you’re really pushing at a level “4,” chances are you’re not going to see the results you want.

But thinking in numbers on a scale after your set can be confusing, and for most of our clients, hard to quantify. How are you supposed to know what a 7 feels like?

Reps In Reserve

Another way to think of RPE is “reps in reserve” (or RIR).

RIR shines when time is limited, and your workouts might only take 15-30 mins.

You can push the intensity by squeezing out all the reps you can within a workout without hitting failure.

For most movements, your goal is to stop every set with 1 or 2 reps in reserve. This keeps the challenge high yet makes sure you’re training smart as well. Pushing sets to failure often enough is a recipe for injury.

As an example, let’s say you just finished a set of lunges (because we don’t skip leg day). You’re pretty sure that you could have maybe done 2 more reps. We might call that 8.5 out of 10.

Whether you prefer reps in reserve or how the weight moves (my personal preference), keeping your workout in that 8-10 range is a great way to guarantee that you’re always maximizing intensity on each set and making your workouts a success.

If you struggle with knowing if you’re on the right track, this gives you a straightforward way to know how hard you pushed.

And, when you keep pushing hard and stay healthy enough to be consistent, it’s almost inevitable that you’ll build strength, gain endurance, make progress, and see your body change in positive ways.

Remember, any step of progress no how big or small is always A MAZING progress!

You know where I am if you need me.

It's so much more than aesthetics!

Mon, 21 Aug 2023 23:55:08 GMT

It's so much more than aesthetics...

In the classic film Gladiator, as he nears death, Emperor Marcus Aurelius sees the future and wants Maximus Decimus Meridius to be his successor. Well, if I was to predict a future muscle group to rule the world it would be Maximus Minimus and Medius aka the glutes. Now that I have got my shoe horn out of the way we can all read on.

Did you know that the gluteus max is the biggest muscle we have, and in conjunction with the smaller gluteus medius and minimus they are amongst the most vital and to be honest most sought after muscles to build. Functionally they extend and externally rotate the hip or abduct the leg. They also stabilise your pelvis and play a vital role in the lower body kinetic chain and balance. Any weakness can expose your lower limbs to injury.

ATHLETICS

Your glutes are a driving force in the power and speed you produce. A study last year from Loughborough University correlated the size of the gluteus maximus and elite sprinting outcomes. The study from PhD student Rob Miller and Professor Jonathan Folland concluded that elite sprinters clearly benefitted from bigger butts compared to sub-elite racers and untrained runners, especially as they found other major muscles like the calves didn’t show a deviation between groups. The glutes play such a key role in the power hub that anyone training for max effort, explosive events should try and bulk that butt. As you drive your leg down and behind to propel yourself forward your glutes should be the key.

AESTHETICS

Over the last twenty years we have seen the focus shift aesthetically too. It was more common for women to come to the gym wanting to minimise curves whereas now it is much more popular for them to want to train to accentuate them. The athleisure market has clearly cottoned on to that and any advert you see will celebrate and empower the more curvaceous figure. As a result free-weight areas are increasingly populated with participants from any sex targeting their bottoms. The change as to what is predominantly desirable has changed since the 20th century. Hypertrophy of muscles used to be almost only a man's world. Alls I can say is... here comes the girls!

FUNCTION

In terms of performance and quality of movement the glutes are often targeted with activation during a warm up. Banded warm ups are all the rage and working on hip mobility is vital before getting stuck into heavy lifting. Getting them switched on will lead to better performance during the main part of your work out. Whether it’s just walking, running or jumping your glutes are needed in everyday life. In terms of your agility and your lateral flow your sideways movement is also glute dependant. If I had a pound for every time I’ve told a client to squeeze their glutes during a session I’d have lots of pounds. It is not a muscle we see working, often in compound exercises you may not feel it at the time but the soreness the day after lets you know you did your job and mine well.

REHAB

Pesky injuries will affect us all at some point. Many people miss out on applying the previous paragraph, the glutes end up overlooked and undercooked and it can lead to the body breaking down. If I had a pound for every time I’ve seen a member recovering from injuries who has been told by their physio to work on their glutes I’d have more pounds than Scrooge. Their lack of activity is often related to knee/ankle instability, lower back pain and sciatica. It is also great practice to stretch the glutes but do not ignore loosening the hip flexors at the front as they can inhibit your buttocks firing.

Plus I want to be a strong arse mum/woman so I can lift my kids when I'm 90!

Workout Vocab

Mon, 12 Jun 2023 20:57:01 GMT

All the fitness terminology you need to know!

The first thing you’ll notice when you begin a workout program or walk into a gym is that this is a world with its own language. It’s weird and wonderful... and can be totally confusing.

You may be a newbie (for now), but with my handy guide to workout language, nobody will ever know. You’ll be activating your core and burning through supersets in no time!

Abduction

Moving a body part away from the centre of the body. For example, raising your arms out to the sides in a star jump, or moving your legs away from each other in a side-lying hip abduction.

Active recovery

This involves following up an intense workout with lower-intensity exercise or movement. For instance, the day after a big strength workout, you may do an active recovery session using stretching and a foam roller. (Look for these sessions in your planner or program schedule.) Light movement such as stretching, walking or swimming can help your body to recover after tough exercise.

AMRAP

Stands for “as many reps as possible” and is used to describe a style of workout where your aim is to do exactly that.

At Home / In Gym

When it comes to the workouts in your JLPeach planner, you can choose between two different modes when you join – both deliver great results! Or if you need to switch between the two or want a nice hybrid plan just let me know and I'll make you a new plan! Gym workouts allow you to take the session at your own pace with a move-by-move breakdown (and often include gym equipment). I lead your home workouts by taking you through with minimal equipment so that anyone can do it. But of course, you may like to follow the gym style at home as well. It’s up to you! And again why I keep it all custom!

DOMS

Delayed onset muscle soreness, or DOMS, a feeling of stiff and tender muscles that usually sets in the day after a workout. The good news is it means the workouts are doing their job! Find out how to tell the ‘good’ pain of DOMS from the bad pain of an injury.

Engage, activate, switch on

You’ll hear me say this a lot: “Activate your core!” “Switch on your glutes!” But what does it mean? Think about your stomach and how it feels just hanging relaxed versus how it feels when you suck it in – that is the feeling of engaged muscles. And when muscles are engaged, they’ll better support your movement and you’ll get better results.

HIIT

This stands for high-intensity interval training. In a HIIT workout, you alternate bursts of high-intensity exercise (the work phase) with shorter periods of rest or recovery (the rest phase). For example, you may give it your all doing 40 seconds of star jumps, then rest or walk on the spot for 20 seconds. HIIT workouts – or circuits as you might hear them called – are fast, effective and great fat-burners.

HILIT

High-intensity low-impact training is the same style of training as HIIT, but without movements that may be hard on your joints. For instance, a HILIT workout wouldn’t include explosive box jumps or squat jumps. This means if you have bad knees or are returning from an injury, you don’t have to sit it out.

HIRT

Stands for high-intensity resistance training. HIRT involves short bursts of exercise and rest just like HIIT, but adds resistance into the mix to build strength. This may involve equipment like weights or resistance bands.

Lateral

Lateral movement is a sideways movement. For example in a lateral lunge, you lunge to the side instead of forward.

NSV

Stands for “non-scale victory”. We can all get caught up on the number on the bathroom scales, but your progress may actually be better measured by feeling more comfortable in your clothes, completing a full workout for the first time, or realising you no longer get puffed walking up the stairs! What you consider an NSV is up to you and your goals.

Rep

Short for repetitions, as in how many times you repeat a move. For instance, a bicep curl is an exercise where you raise a dumbbell to your shoulder, then lower it back down again – this up and back motion is 1 rep.

Round

Rounds are groupings of exercises that make up your entire workout. A round is usually made up of several different exercises, each performed for a certain number of reps and sets.

Set

Sets in a workout tell you how many times to do a collection of reps. Let’s say you’re doing bicep curls and the workout calls for “3 sets of 8 reps”: you’ll do 8 curls (then rest) three times before moving onto the next set.

Strength training

Also known as resistance training, strength training involves using equipment or bodyweight to build muscle, strength and endurance. Common strength training equipment includes dumbbells, kettlebells and resistance bands.

Superset

Ooh, now you’re sweating! Remember up in “Set” when I said you could rest between each collection of reps? In a superset, you do one set of an exercise then immediately switch to do another exercise – with no rest in between.

BONUS ROUND: I’m working WHAT muscle?!

Ready to work your delts? Well, you would be if you knew what delts were! Without going full biology class, here are the essentials you may see in your workout targets:

Glutes: your booty – made up of three muscles, all of which help drive power and stability throughout the rest of your body.
Hamstrings: the rear of your upper legs – again, this area is made up of three muscles between your hip and your knee.
Quadriceps (or quads): your thighs – no surprises that your quads are made up of four individual muscles, and are one of the most powerful parts of your body!
Calves: the rear of your lower legs – between your knee and your ankle.
Lats: the largest muscles in your back, your lats are on either side of your spine just below your shoulders. They play a big part in any pushing or pulling motion.
Deltoids (or delts): The muscles across the top of your shoulders.
Triceps: the rear of your upper arms.
Biceps: the front of your upper arms – you know, the one you flex to show how strong you are!
Abs & core: the muscles in your torso – your core is made up of around 20 muscles, all of which provide stability to the rest of your body. Your abs are part of that group! They’re the ones we notice when we see someone with a six-pack.
Posterior chain: the powerful muscles at the back of your body, including calves, hamstrings, glutes and lats.

Now that you’ve got the language down, you’re ready to smash it! (That’s when you do a workout really well.)

Do you NEED creatine and supplements?

Tue, 06 Jun 2023 16:00:58 GMT

Creatine and pre-workout supplements are commonly used by individuals who engage in physical fitness activities, but they serve different purposes and have distinct effects on the body. Here are the key differences between creatine and pre-workout:

1.Composition:

Creatine: Creatine is a naturally occurring compound found in small amounts in foods like meat and fish. It is also produced by the body and stored in the muscles as creatine phosphate.

Pre-workout: Pre-workout supplements are a combination of various ingredients, including stimulants (such as caffeine), amino acids, vitamins, minerals, and other substances. The specific composition may vary depending on the brand and product

2.Purpose:

Creatine: Creatine is primarily used to enhance athletic performance and increase muscle strength and power. It works by increasing the availability of phosphocreatine, which is necessary for the production of ATP (adenosine triphosphate), the primary energy source for muscle contractions.

Pre-workout: Pre-workout supplements are designed to provide an energy boost, enhance focus, improve endurance, and increase muscle pumps during workouts. They often contain stimulants like caffeine to increase alertness and reduce fatigue.

3. Effects on Performance:

Creatine: By increasing the availability of ATP, creatine supplementation can lead to improved performance in high-intensity, short-duration activities such as weightlifting, sprinting, and jumping. It may also help with muscle recovery and reduce muscle damage.
Pre-workout: Pre-workout supplements aim to provide an immediate energy boost, increase mental focus, delay fatigue, and improve overall workout performance. The stimulants present in pre-workouts can enhance alertness and concentration, while other ingredients like beta-alanine may help delay muscle fatigue.

4. Timing and Dosage:

Creatine: Creatine is typically taken as a daily supplement, regardless of the timing of workouts. The most common dosage is around 3-5 grams per day, and it is often consumed consistently over an extended period (e.g., several weeks) to saturate the muscles with creatine.

Pre-workout: Pre-workout supplements are taken shortly before workouts to provide an immediate boost in energy and focus. The dosage and timing can vary depending on the specific product and individual preferences, but it is generally recommended to follow the instructions provided by the manufacturer.

5. Side Effects:

Creatine: Creatine is generally considered safe for most people when taken within the recommended dosage range. However, some individuals may experience minor side effects such as gastrointestinal discomfort or water retention.

Pre-workout: Pre-workout supplements that contain high amounts of stimulants like caffeine may cause side effects such as increased heart rate, jitters, anxiety, or difficulty sleeping. It is important to be mindful of individual sensitivities and avoid excessive consumption.

It's worth noting that both cre atine and pre-workout supplements can vary in their formulations and ingredients, so it's essential to read labels, follow recommended dosages, and consult with a healthcare professional or fitness expert before starting any new supplementation regimen.

Supplements; complimentary not a necessity.

5 REASONS WHY YOUR GLUTES AREN'T GROWING.

Mon, 29 May 2023 20:14:52 GMT

NOT SEEING THE RESULTS YOU WANT?

Hi!

A lot of my clients who join JLPeach during the last few months are intermediate to advanced lifters. They join JLPeach with a great physique except for their glutes which in their own words are "still catching up" or just "haven't grew" like the rest of their body has.

Now, this is completely different from a woman who comes to me (or you) who has never trained in their life and has small glute muscles – naturally, you would expect that. The question is, why would someone who is advanced, train hard, and has built considerable muscle everywhere else, have their glute muscles be behind the rest of their physique?

Before I explain the reasons why, take a look at the above photos. These are women who have come to me with a solid back ground of training and have ended up training with me and their glutes are no longer behind them. My clients and their hard work is evidence that if we find the reasons for the lack development we can turn those weak points in to strength and make your glutes the best they have ever been!

Here are 5 reasons why your glutes aren't growing:

1. Changes your exercises
Probably the hardest part of teaching clients high quality program design is that the best results don’t come from “shocking your muscles every session”. It’s the opposite, actually. Progressive overload occurs when we actually allow ourselves time to improve. When we are learning any skill, whether it’s to skateboard, dance, or an exercise in the gym, progression comes from repetition. Have a training program and a core set of exercises, then keep doing them! Practice, add weight to the bar, and get stronger in these movements. If you are forever swapping exercises around every single session, this is not progression, this is mixing it up “just because”.

2. Poor exercise selection
Glutes are not built just doing hip thrusts or abductions like social media would have you believe. Great glutes are built from intelligent program design and exercise selection. A hip thrust is not superior to other exercises for glutes. Don’t get me wrong, it’s a good one, but definitely not the be-all and end-all. Exercises like Romanian deadlifts, lunges, split squats, squats and leg press will all train the glute max more optimally when it is in a stretched position. This is important. When we think of building the glutes, we want to choose multiple exercises which do multiple things. Too often, it’s hip thrusts + machine abduction + booty band burn out and that’s it – that’s the problem.

Better exercise selection can lead to far superior results. There is more to glutes than just a thrust and definitely more optimal choices outside of a band.

3. Poor exercise EXECUTION – key word execution

You can choose the best exercises for glutes, but if you execute them poorly then you may not be doing what you think the movement is doing.

All of my clients film their lifts for me. As an online coach, I’ve found that even the most experienced clients often make some serious mistakes in their execution of a lift which impairs possible progress. It’s not just about choosing the right movement, it is also how you perform it.

Take a hip thrust, for example. All too often you see people going so heavy they can’t contract their glutes. Why is this bad? Because the top of a thrust is where the glutes are actually loaded. The bottom is actually very little glutes.

We can also look at a squat. A squat trains the glutes in a stretch position, but all too often people think as much range of motion as possible is what’s optimal. Then, they go so low that they ‘butt wink’ which involves a posterior pelvic tilt where the pelvis tucks under the hips. Why is this bad for glutes? Because in this position, the glutes are not being challenged in the bottom of the squat. When you ‘butt wink’ the glutes actually lose their ability to produce force and contribute to the lift.
Yes, you are now achieving more range of motion, but NO, this is not more glutes, instead it’s less.

Execution matters. Choose good exercises and perform them correctly.

4. Exceeding your glutes active range of motion

This is a topic people I find struggle to understand so bare with me. When we talk about range of motion you can think of range as two things:

1 – The ability to move a weight as far as possible, e.g. from point A to point B. The key word here is move a weight.

2 – The one thing I care about more than just moving a weight is the ability to move a muscle under tension through a full range of motion.

These are two different things.

Take a Romanian deadlift, for example. This trains our hip extensors – the hamstrings and the Glute Max. The issue with an Romanian deadlift for glutes is that there is only so much range of motion you can move the bar with before you begin to lose tension in the glutes. When you hinge, once your hips can no longer push back, this is your full range of motion of the glutes.

What you then see from a side-on view is that the glutes no longer push back. In order to continue to move the bar towards the ground, two things tend to happen:

Firstly, your knees begin to straighten which means you are moving away from a glute dominant hip hinge and into a straighter leg Romanian which equals more hamstrings. You want more range. Your glutes cannot give you anymore. You think more range is better, therefore you continue trying to lower the bar more and more. The body needs to move to a position to compensate for your goal.
So yes, you are moving the bar further, but NO, this is not more glutes. Where we most want tension in the gluteus in an RDL – the stretch position – is now no longer under significant tension as you have actually moved away from the glutes in order to achieve more range of motion.

The second thing that can happen is your lower back begins to round. If you cannot achieve more range through the glutes or hamstrings but still have a mental goal of moving the bar as far as possible, then the body again will compensate for your desire by flexing the lower back to give you more range of motion. What does this achieve? This takes the tension off the glutes and puts it onto your lower back.

Do you see how moving a weight as far as possible does not always mean more of the desired muscle we are trying to train? It can actually mean less!

If your goal is glutes, stay in your active range of motion. This means stay in a range of motion when performing the lift that the glutes are under tension. Don’t lose tension in the quest just to move a weight as far as possible. This is counter-productive!

5. Living in a calorie deficit

Now, let’s say you get all 4 of the above correct. Amazing! However, for optimal results you need to tick all the boxes for growth. We ALSO need to fuel your body. Both of the ladies above, were in a long term calorie surplus (building phases) with me. This is not always fun and is not always something that makes you feel great about yourself. Sure, we all want to be shredded year round but that’s not where gains are achieved.

If you desperately want to grow your muscles to their full potential, you need to eat in a manner which reflects your goals! Match your calories to your training goals. This is IMPORTANT!

Outside of newbie gains and genetic freaks, the majority of us "normal" people will need to do everything we can for muscle growth. That involves taking time out of a deficit and eating in the most anabolic environment we can create in our body – a calorie surplus. You could also do this at maintenance too if you have been in a deficit for a while!

If you do desperately want to make the gains you know you deserve, then match your nutrition with your training goals!

Give yourself MONTHS…yes, months, in a surplus. Make it a minimum of 12 weeks, then ideally up to 6 months.

Follow these 5 steps consistently!

As a coach who has done this over and over again with women all over the world, I can assure you, gains will come! Serious arse gains!

These 5 reasons your glutes are not growing may seem simple but simple is what gets results. Focus less on the fancy, gimmicky and clickbaity content out there, and attack true, science based principles.

None of this stuff is ‘sexy’ but I think getting amazing results is pretty damn cool!

PS: If you need more help with this stuff, I STRONGLY recommend investing into my coaching methods so you can not only learn, but also implement my exact methods which consistently turn glutes from a weakness into a strength.

The Menstrual Cycle and Women’s Fitness

Thu, 11 May 2023 10:25:32 GMT

Boys look away now, we’re talking periods! Dive in and find out how to optimize your training around your cycle.

Training Considerations for Females vs Males

Physiological and hormonal differences between males & females means we have a lot of different things to consider when it comes to optimising our training, health and �� gains.

One of the most critical differences between males & females when it comes to training and optimal results is our menstrual cycle. Our bodies are undergoing some pretty amazing tasks on the daily, and with those functions come some important things to consider when we think about exercise, nutrition and how we speak to ourselves about progress.

Training Considerations for Different Hormonal Phases

The average menstrual cycle lasts for 28 days and has four main phases:

1. Menstrual Phase
- Our estrogen levels are at its lowest which is the reason us gals typically feel moody, irritable and fatigued around this time.
- A great way to reduce pain related symptoms associated with your period is to get sufficient rest, fuel from nutrient dense foods and avoid being overly sedentary.
- Ladies, do be kind to yourself and try to exercise to the best of your ability but listen to your body and if you wish to do so, decrease the intensity or add in more rest days. I promise the gains will not fade away!
- For those of you that want to do some low low intensity exercise some great options include; yoga / stretching, walking or light strength training to align with increased fatigue during this phase.

2. Follicular Phase
- A large amount of estrogen is available in the body as your period is now over and your body is preparing for ovulation, which means more energy for us and our workouts!
- Ladies, during the follicular phase you can really push yourself in your workouts and increase intensity. This is your time to SHINE- try to hit the PB you’ve been wanting to try and go heavier in your lifts.
- Additional activities can include high intensity interval training, intense cardio and heavy strength training.

3. Ovulation
- Similar to the follicular phase, energy levels remain pretty high! So you can keep up the intensity and chase those gains.
- You can continue to lift heavy or sweat it out in high intensity cardio sessions. This is really up to you and what your ideal workout schedule looks like.

4. Luteal Phase
- During the luteal phase, energy levels will start to decrease as you get closer to your period.
- Try to train as you usually would but be wary that fatigue may kick in and you might need to adjust the intensity of the workout.

To sum up, it's pretty clear that the phases of your menstrual cycle can, and do, have a massive impact on everything from your mood to your exercise performance.

How to workout your calories

Fri, 14 Apr 2023 15:22:09 GMT

How to Calculate Your Calories in 3 Minutes to Help Lose Weight and Build Muscle

Understanding your calorie needs is a fundamental first step if your goal is to lose fat, build muscle, and improve your physique.

Without understanding your daily calorie needs, you simply have no way of knowing how much you need to eat.

You see, whether you’re trying to shed fat or build muscle (or both at the same time), dropping calories too much, or raising them aggressively is a recipe to either gain fat while you bulk, or lose muscle while you cut.

As any good coach will tell you, a steady pace is the way towards consistent, lasting body composition changes. After all, you don’t want to gain muscle, only to notice you’ve added some serious body fat. Nor do you want to “crash diet,” lose the weight, only to add it back on later.

Calculating Your Calories Helps You Set The Right Course Towards Fat Loss and Muscle Gain.

In this article, we go overa simple framework and a more advanced framework to accurately calculate your calorie needs in just a few minutes. .

A Simple Step-By-Step Guide to Know Your Calorie Needs

Luckily, knowing your calorie needs isn’t rocket science. All you need are a few simple frameworks, and a 7th grade math level.

Once you’ve established your baseline, you can then consider daily changes and tweaks based around your goal, which we will discuss below.

Step #1: Determine Your Maintenance Calorie Intake

Before you know how much you should eat to burn fat or build muscle, you need an estimate of what you just burn naturally, without exercising. While these are estimates, they’re a great starting place.

12 – 14 calories per pound for normal and healthy individuals with a sedentary lifestyle doing little to no exercise.

14 – 16 calories per pound for those that exercise moderately 3 – 5 times a week with relatively active lifestyles.

16 – 18 calories per pound for those involved in vigorous exercise and physically demanding jobs.

18.5 – 22 calories per pound for those involved in heavy training (for example 15 or more hours per week).

22 or more calories per pound for those involved in extreme training (for example 20 or more hours a week).

For example, if you pick 15 and multiply it by 200LB your maintenance calorie intake is 3000 calories. .

Step #2: Add or Subtract From This Depending on Your Goals

For weight gain: Add 300 calories or 10-15% to the above calculation.

For weight loss: Subtract 300 calories or 10%- 25% from the above calculation

This formula is purely based on bodyweight and not lean muscle tissue. While it will be accurate for those who are a healthy bodyweight or fairly lean (around 15% body fat), it will be less accurate if your body fat is over 20 or 25%.

If you have a higher body fat percentage, then subtract 10 or 20LBs from your weight before making the calculations.

That’s it. Truly,this is all you need to start. From here, you can determinehow much you need per meal, and can begin your meal planning.

Here’s an option that’s a bit more complicated, but will give you a more accurate measurement.

Step #3: Add or Subtract Based on Your Goals

Now that you have your number, you can adjust it based on your goals.

For weight gain:Add 300 calories or 10-15% to the above calculation.

For weight loss:Subtract 300 calories or 25% from the above calculation

While this method based on BMR may seem confusing at first, it will provide you with a more accurate and tailored calorie guide.

When and How to Make Adjustments to Your Calories

One of the most important parts of tracking calories, or even simply tracking your diet and macros, is to make constant changes based on feedback.

Most people miss out on this vitally important point: they start a new diet plan and then just keep it the same, hoping results will magically appear.

None of us get everything right the first time. Especially if you’re a beginner, don’t be surprised if your calculations are perfect at first.

Your numbers may need calibration. Treat these measurements as baseline measures, which you will then tailor and adjust as needed.

The 10% Rule

In order to calibrate, make 10% increments in either direction when you feel necessary .

By making 10% changes you will not over- or under-shoot, it will also allow you to fine-tune your own needs for future diets.

All of these adjustments depend on your progress. If you’re trying to lose weight and it’s very slow, then drop calories by 10%. In contrast, if you are trying to gain weight and it’s very slow, you may wish to increase calories by 10%.

Along with these adjustments, the only other consideration is changes to your training regime. If, all of a sudden, you were to switch from a high volume bodybuilding-style workout, to a lower volume strength routine you must further tailor your calorie needs up or down.

Remember, although calories are vitally important, they do not cover all aspects of your diet. Food quality and macronutrient breakdown all matter.

If you’re looking for a complete diet plan, including an approved list of foods and training plan that’s detailed down to every last rep, then we have you covered.

Diastasis Recti And Postnatal Recovery Tips For The First 6 Weeks And Beyond

Fri, 04 Nov 2022 11:11:43 GMT

Pregnancy and birth can challenge our bodies in so many ways, it's truly amazing at what our bodies can do. At Least 60% of women will experience a condition known as "ab all separation" or "diastasis recti" (DR for short for today's blog)

How can you tell if you have it?

Of Course a medical professional would need to confirm but here are some main symptoms to give you a head start. Most people don't notice signs of diastasis recti until they are postpartum. You can have diastasis recti during pregnancy, but it's hard to distinguish because your abdomen is stretched.

Common signs of diastasis recti during the postpartum period are:

DR has been dismissed by some medical professionals to be a cosmetic concern, however the condition can carry some serious health implications. When your abdominal muscles separate core function can suffer which can leave many women with back back pain, urinary leaking, pelvic floor disfunction and prolapse.

Thankfully, there are postnatal exercises that can help.

But first let's clear some common questions up about DR

Thankfully, there are postnatal exercises that can help.

But first let's clear some common questions up about DR

What does diastasis recti feel like?

Diastasis recti is not painful. You may feel pain associated with some of the side effects of diastasis, but the ab separation itself doesn't hurt. You may feel weakness in your core when doing once easy tasks, like lifting a laundry basket. Some people feel a jelly-like texture in the space between the left and right abdominals when contracting the ab muscles.

How do I know if I have diastasis recti?

There are some common signs that can signal you have diastasis recti. One of the most common signs of diastasis recti is a bulge in your midsection that doesn't go away, even after exercising or losing weight gained during pregnancy. Another sign is that your belly cones or domes when you lean back on a chair or get up out of bed. You can check for diastasis recti on your own, but it is always a good idea to speak with your healthcare provider about your symptoms.

What are the risk factors for developing diastasis recti?

Several factors can increase your risk for developing diastasis recti:

How is diastasis recti diagnosed?

Your healthcare provider will evaluate if diastasis is present, where it's located and how severe it is. Diastasis recti can occur above the belly button, below the belly button and at the belly button.

Your provider will use their hands and fingers to feel the abdominal area for gaps and muscle tone. Some providers may use ultrasound, measuring tape or a tool called a caliper for a more accurate measurement. This exam typically occurs at your postpartum appointment before being cleared for exercise.

An abdominal gap wider than 2 centimeters is considered diastasis recti. Diastasis recti is also measured in finger widths, for example, two or three fingers' separation.

Your healthcare provider may recommend movements for diastasis recti or they may refer you to a specialist for additional treatment.

How do I test myself for diastasis recti?

You can test yourself for diastasis recti:

Lie on your back with your knees bent and feet flat on the floor.
Lift your shoulders slightly off the ground, keeping one hand behind your head for support. Almost like you are doing a sit-up. Look down at your belly.
Move your other hand above your belly button area, palms down and fingers towards your toes.
Use your fingers to feel for a gap between the abs. See how many fingers can fit in the gap between your right and left abdominals.

If you feel a gap of two or more finger widths, discuss your concerns with your healthcare provider. They should confirm diastasis recti with a proper diagnosis and recommend appropriate care.

How can I fix diastasis recti?

To fix diastasis recti, you'll need to perform gentle movements that engage the abdominal muscles. Before starting an exercise program, be sure it's safe for diastasis recti. Work with a fitness professional or physical therapist who has experience with diastasis recti. They can create a treatment plan to make sure you are performing the movements correctly and progressing to more challenging movements at the right time.

Certain movements will make abdominal separation worse. During the postpartum period, there are some modifications you should make:

Avoid lifting anything heavier than your baby.
Roll onto your side when getting out of bed or sitting up. Use your arms to push yourself up.
Skip activities and movements that push your abdominals outward (like crunches and sit-ups).
Some people use binding devices (elastic belly bands) to help hold their belly in and support the lower back. Wearing binders can't heal diastasis recti and will not strengthen your core muscles. It can be a good reminder of your diastasis recti and promote good posture.

Can you fix diastasis recti without surgery?

Yes, it's possible to fix diastasis recti without surgery. Surgery is rarely performed to fix diastasis recti. Healthcare providers will recommend physical therapy or at-home exercises to help heal diastasis before surgical methods.

What are the best exercises for diastasis recti?

The best exercises for diastasis recti are those that engage the deep abdominals. Most diastasis recti exercises involve deep breathing and slow, controlled movements. Unfortunately, many of the most common ab exercises (like crunches) can worsen your diastasis. Before starting abdominal exercises, ask your healthcare provider to check you for diastasis recti.

What movements make diastasis recti worse?

Any movement that bulges the abdominal wall forward can cause more damage to your diastasis recti. Everyday movements like getting out of bed or up off a chair can worsen diastasis. Try to be mindful about how you are using your abdominals as you go about your day.

These exercise movements should be avoided if you have diastasis recti:

How do I prevent diastasis recti?

Some abdominal separation is normal and expected with pregnancy. There are some things you can do to lower your risk for developing diastasis recti:

Healthy weight gain during pregnancy: Exercising and eating healthy foods to keep weight gain within a healthy range.
Proper posture and deep breathing: Stand up straight with your shoulders back. Take deep breaths that allow your ribs to expand and not just your belly.
Safe core exercises: Avoid exercises like sit-ups and crunches that put pressure on your abdominals after 12 weeks of pregnancy and postpartum.
Don't strain while lifting: Certain day-to-day activities like lifting grocery bags or your children can put undue strain on your abdominals.
Log roll when getting out of bed: If you're pregnant or postpartum, roll to one side and use your arms to push up out of bed.

Can I get diastasis recti again?

Yes, you can heal your diastasis recti and get it again. Your risk for diastasis recti increases the more times you are pregnant. Think of the linea alba as a rubber band that is continuously stretched. Over time, the rubber band will lose its elasticity. The linea alba may not regain its original shape or form after being stretched through multiple pregnancies.

Is it too late to fix my diastasis recti?

It's never too late to repair your diastasis recti. With the proper exercises, you can fix your ab separation years after you've delivered your last baby.

The first six weeks: restorative movement

Movement during the earliest weeks after birth should be gentle, nourishing, and replenishing. Here are three restorative physical practices I recommend incorporating into your daily routine as soon as you feel ready postpartum, all of which support health and function while paving the way for a safe return to more vigorous activity when you’re cleared by your doctor or midwife.

1. Reconnect with your core, breath and pelvic floor.

While seated upright or lying on your back with your spine lengthened and knees bent, take a few full, expansive breaths. With each inhalation, allow your belly and pelvic floor to soften and relax, filling your torso with air. Then exhale with strength as you engage your abdominal muscles and your pelvic floor in an upward lift toward the spine. Repeat this 2-3 times.

After a few full, diaphragmatic breaths, transition to Core Compressions:

Step 1: Release and relax your abs and pelvic floor as you take a shallow breath.

Step 2: Exhale as you gently Kegel* and squeeze your abdominal muscles in a subtle, upward rolling lift toward the spine. *Note: If you suffer from chronic constipation, pelvic pain, or pain during intercourse, skip the Kegel in this exercise. Instead, maintain a relaxed pelvic floor and contact a pelvic health physical therapist.

Repeat the above steps for 1-2 minutes. Each repetition should be slow and controlled. Pause as needed to take a full, diaphragmatic breath.

Do one set per day for a few days, and gradually build it up. These Core Compressions should feel like light to moderate work.

Listen to your body, and stop if anything feels painful or simply “not right.”

2. Walk with a friend/partner (preferably outside).

Begin with as little as 5 minutes of walking and talking, with the baby in a stroller or in a carrier worn by your partner. Weather permitting, walk outside when you feel up to it. Gradually lengthen the duration of your walk from 5 minutes to 10, 15 and eventually 30 minutes. Let this be a social time and a welcomed break from attending to the needs of your newborn. As you feel stronger and more independent, go for a solo walk in nature if that feeds your soul. You have just entered an entirely new chapter of life; be gracious with yourself and with your body.

Both of the above practices will prepare you for more physically strenuous activities when your doctor or midwife clears you for that, typically 4-6 weeks after a vaginal delivery and 6-8 weeks following a C-section.

3. Strive for healthy, neutral posture and alignment.

Given the exhaustion of new motherhood, it’s easy to forget good posture habits. But healthy posture is more important during the early postpartum period than ever and tiny adjustments can yield big results. Several times a day, perform a quick posture self-check.

Bring your attention to your body and your breath.

Take a full, diaphragmatic breath.
As you exhale, think about rolling your shoulders back and lengthening your spine while keeping your ribs anchored, and your pelvis neutral – neither spilling forward nor tucking under.

Whether seated, standing, walking or pushing a stroller, healthy posture facilitates core recovery and healthy circulation, while boosting strength and stamina for daily life.

Beyond the first six weeks: when you are cleared for full activity, avoid these common mistakes

It’s important to remember that even after your doctor or midwife gives you the green light to resume full activity, that you are still at risk of making your abdominal wall separation worse. While not all of the pre-baby exercises you loved are damaging, there are a number of exercises to avoid with diastasis recti.

1. Skip or modify any exercise or activity that bulges your abdomen forward.

This is by no means a complete list, but here are some of the worst offenders. Avoid:

Sit-ups
Pilates “hundreds”
Crunches (all varieties)
Supine (laying down on your back) double leg lifts
Boat pose

The primary question to ask yourself while performing any exercise is, “can I do this without bulging my abs forward?” If not, modify it (perform a single leg lift instead of lifting both legs, for instance) or skip it entirely.

2. Wait to resume high impact activities.

It’s important to wait to reintroduce running, jogging, jumping, or trampoline workouts into your routine until you are at least 12 weeks postpartum and can perform a light jog or several jumping jacks without:

Leaking urine
Feeling bladder pressure or urgency to pee
Experiencing downward pressure on your pelvic floor

If you detect any of these symptoms, you are not ready for high impact activities. Continue to focus on core and pelvic core strengthening, and then try again in a few weeks. If symptoms persist, see a pelvic floor physical therapist for an evaluation.

3. Avoid splaying the ribs.
When you stretch to the point that your lower ribs splay outward, your upper abdominal muscles, which insert into the lower ribs, also separate. Modify or keep your range of motion moderate when performing chest-openers in yoga, such as upward dog or cobra. Replace full wheel with a bridge pose , and be mindful of keeping your ribs anchored.

There’s no reason to live with the symptoms of abdominal wall separation; from low back pain, to pelvic dysfunction, incontinence and prolapse these complications are not your new normal. The key to healing – from the early postpartum period and beyond – starts with restorative movement and continues with therapeutic exercise that protects your core strength, integrity, and function.

If you have any questions, you know where I am.

Join me and 100s of other mums who are on theur post partum journey to becoming a happy and healthy mum!

Jamie lee

Total Daily Energy Expenditure (TDEE)

Tue, 26 Jul 2022 15:03:50 GMT

What it means and how you can help boost your weight loss/fat loss results

We live in a society today where the current fat loss tips and nutritional advise is generic at best and are simply representations of what is popular in the media.

how to lose belly fat

exercises to burn arm fat

burn inner thigh fat

Titles and articles which highlight these topics are simply creating a mindset around nutrition and weightless which is at worst, toxic and at best, distracting.

What I'm going to try to do with this blog is explain how we use the energy we consume on a daily basis, or even more simply; how we 'burn' the food (calories) we eat.

By you being more educated around how we actually use the energy we consume, you can develop a mindset that is resilient to bullshit articles and clear on how to actually achieve your desired goals.

Because fat loss is the main reason why people started getting into fitness, training & nutrition I will start there..

In order to elicit fat loss, an individual must consume LESS calories over a given period of time than is needed to sustain how much they use (their TDEE).

Our daily energy expenditure is broken into four quadrants.

And these are the four types of 'energy burn' that fit into your daily usage

EAT: Exercise Activity Thermogenesis

This is energy used during training/exercise sessions. Makes up about 5-15% of daily 'burn' based on intensity and duration. For an average person training an hour a day we could hypothesis between 5-10%, which is actually a lot for 1 hr out of 24.

TEF: Thermic Effect of Feeding

This is energy used during eating/digesting. This is the energy we use digesting and metabolising the food we eat. Factors that influence this are protein content & amount of food (especially in relation to calorie density)

Makes up about 5-10% of daily burn.

BMR: Basal Metabolic Rate (aka Resting Metabolic Rate)

Energy used living (internal processes), recovering and sleeping.
This is the amount of calories needed to keep your body running at optimal capacity during rest. Factors that influence this are recovery, damage caused by training, general stress levels, sleep and general living environment.

This makes up about 65% of daily 'burn'.

NEAT: Non Exercise Activity Thermogenesis

Energy used moving throughout the day. The factor that influences this is simply how much non-exercise based activity you get throughout the day, whether this be working, walking or just general movement. This makes up around 20% of daily 'burn', perhaps more.

Now when it comes to fat loss, the idea is simple..

Increase all of the above and lower the actual calories eaten, which is creating a calorie deficit.

So you'll essentially eat less food than you need to sustain all of the above types of energy usage

As you can see when it comes to energy usage, there is a LOT going on and the main consideration when it comes to 'belly fat' isn't the type of ab exercise you are doing..

Training in general shouldn't be used as a means to burn calories for fat loss, but more as a tool to create an environment that supports fat loss or any other given goal you have.

For fat loss, training and exercise assist through the increase in discipline (essential for nutritional changes), increase in BMR (through higher recovery needs), improved sleep (increased BMR), improvements in muscle mass, bone density and cardiovascular health which are essential for a functional human.

Provided that you are consuming that necessary calories needed for fat loss based off your body metrics (key ingredient in fat loss and maintaining a calorie deficit) then these are some things you can do which relate to each quadrant of TDEE which aid in your fat loss goal.

These are:

EAT (exercise activity thermogenesis):

Train 5 x per week
Prioritise Strength Training (burns more calories per session, increases BMR + improves general physical qualities)
Use a training split which allows recovery between anaerobic, aerobic & strength sessions (based on movement patterns, intensity and demands)

TEF (Thermic effect of feeding):
Increase protein intake as it reduces appetite and is harder to use as fat storage in comparison to fat and carbs.
Eat food that is large in size but lower in calories (salads), so it takes more energy to chew.
DON'T WATCH TV or PHONE while you're eating, studies have shown that you can consume a lot more calories while watching tv than without due to just 'stuffing your face' while distracted.

NEAT (Non-Energy Activity Thermogenesis):
Aim for 15,000 steps a day, try and hit that 10,000 minimum
Consistently try to be active throughout the day and sit as little as possible
Stand instead of sit

BMR (Basal Metabolic Rate):
Prioritise sleep hygiene (no phones / tv before sleep, no caffeine 10 hours before sleep)
Improve Hydration (drink 1 litre upon waking and consume another 2 throughout the day)
Improve Recovery (through high nutrient based foods, appropriate calorie and macronutrient ration and improved sleep & hydration)
Strength train regularly (Due to CNS and muscular-skeletal demand of strength training it requires a significant amount of recovery and protein synthesis to aid in physical restoration - which increase BMR)

There are many, many more tips and definitely more in-depth scientific articles that could delve a little deeper into this topic.

This blog, is amount getting you as the reader to understand that fat loss is less about eating nothing and training heaps. That there is an actual science which it is more amount creating an optimal environment for reduced stress and increased positive habits than it is about training your ass off for 3 hours a day.

Source for reference:

Metabolic adaptation to weight loss: Implications for the athlete

February 2014

Journal of the International Society of Sports Nutrition 11(1):7

DOI:10.1186/1550-2783-11-7

Source

PubMed

LET'S BUST SOME CALORIE MYTHS

Tue, 26 Jul 2022 14:26:55 GMT

Myth #1 All calories are equal

Whilst all calories are equal in their energy value, they do not have the same effect on the body. For example, 100 calories from broccoli produces a very different metabolic response compared to 100 calories of candy. Whilst calories are important for overall energy balance, the quality of where those calories are coming from are JUST as important as the calorie itself. In fact, you’ll find that nutritious foods will make it easier to stick to your calorie goals compared to a less nutritious food of the same calories.

Myth #2 You need to be 100% accurate when counting calories

A lot of people tend to get fixated on a certain ‘number’ of calories they need to consume each day. Whilst it's good to have a calorie goal, you need to remember that your body doesn’t actually know how many calories it's consuming - it just knows to utilize the energy it’s getting from the food. As a very general rule, eating 50 calories under or over your calorie level, will not negatively affect your progress.

For example, if you are aiming to eat 1800 calories, eating slightly over, such as 1830 calories, will not have a negative impact. You don't need to be 100% accurate with your calories, there is room for leeway.

Myth #3 You need to drop your calories super low to lose weight

Still think that 1200 calories is the amount you should be eating for weight loss? It’s time to break this myth! The amount of calories you should consume for weight loss should be relative to YOU. It should take into account your gender, height, weight, AND activity levels. For example, a ‘weight loss’ calorie level for one woman may be 1400 calories, but for another woman, it may be 1800 calories!

I've taken the guess work out for you with the JLPeach app. When you sign up to the JLPeach custom program, I personally workout your calories for you based on the information you enter and your goals. This way you can trust the calories allocated; trust the process.

Myth #4 You burn most of your calories through exercise

Ever done an exercise in hopes that it will ‘burn off’ calories? We hate to break it to you, but exercise really doesn’t burn that many calories. Calories burnt each day are attributed to three factors: resting metabolic rate, thermic effect of food, and lastly, physical activity. In fact, up to 75% of your daily calorie expenditure simply comes from how many calories your body naturally burns at rest! So if you view exercise as a means to ‘burning calories’, it's time to shift your mindset.

Exercise helps weight loss through boosting metabolism and from burning some calories, but most of your weight loss will come from your diet and overall metabolism.

Myth #5 Lower calorie foods are better for you

Whilst it's great to know what some low calorie snacks are, your whole diet should not be made up of just low calorie foods. In fact, there are HEAPS of high calorie foods that are extremely nutritious and can help with weight loss when consumed in a moderate portion! For example, nuts are high in calories, but studies show that consuming a handful of nuts each day actually helps keep weight off! So do not be afraid of incorporating foods that have more calories than others. In the end, it's all about balance!

Me and my nutritionists are here to support you on your goals and take the hard work out for you. Register your details on the JLPeach website www.jlpeach.com

A little strategy to make a successful glute max workout

Tue, 26 Jul 2022 14:01:07 GMT

In any glute workout we want 3 movement patterns to be worked:

BRIDGE

HINGE

KNEE DOMINANT (LUNGES, SQUATS)

Pick one of each:

Bridge thrust exercise examples

Kas glute bridge
B stance Hip thrust
Single leg hip thrust
Glute bridge from the floor

Hinge focused exercise examples

RDLs
45 degree glute hyper
Trap bar dead lift
Floating dead lift
Good mornings

Knee dominant exercise examples

Reverse lunge
Walking lunge
Barbell squat
Split squat
Bulgarian split squat

We also want to include opposing resistance profiles to the glute max too. This includes both lengthened and shortening phases of an exercise. With clients I like to choose 2 exercises that target the lengthened and one for the shortened.

Of those examples mentioned, we need to pick 2 exercises which train the glutes hordest in the lengthened position.

Then pick 1 exercises that trained the glutes in a shortened position:
✔ Kas glute bridge

✔ Hip thrust (depending on the amount of momentum)

✔ Glute hypers

Exercises that tend to be hardest in the lengthened position:
✔ RDLS

✔ Lunges

✔ Squats

✔ Split squats

Example workout session 1:
✔ Bridge/thrust & Kas glute bridge (hardest in the shortened)

Hinge - RDL (hardest in the stretch)

Knee dominant - Reverse lunge - (hardest in the stretch)

DOMS - Does it make you grow?

Tue, 26 Jul 2022 13:51:42 GMT

You’ve read a few of my articles by now. DOMS (Delayed Onset Muscle Soreness) being one of them is a topic I cover quite often.

I’m sure you have a magical tale pf debilitating DOMS; when you’ve not been able to sit on the toilet properly, blow dry your hair as normal or walk downstairs after a decent gym session or some time off.

However, a question I normally get is “is muscle soreness a sign that my muscles are growing?”

I remember smashing hip thrusts, Kas bridges and more in a JLPeach session, really packing on that volume and my human functioning abilities we’re simply zero.

To lot’s of people working out is all about chasing that burn and chasing this soreness you often see online. It’s commonly believed amongst many Instagram and Facebook consumers that DOMS is an amazing indicator of muscle growth. The more DOMS someone has after a workout, the more growth they will get.

But is this correct?

Or has this pursuit being taking us down the wrong path?

Reminder - What is DOMS?

For those who are new here or need a refresher. DOMS relates to soreness felt after a workout. This can be as early as a few hours after a workout to a few days. This can of course vary, dependent on the individual.

Beginner gym goers and trainers tend to feel DOMS more frequently or severely than those who are more experienced. It can diminish more when someone becomes more accustomed to training.

What causes DOMS?

Anyone who goes to the gym or is active in some kind of format knows what DOMS feels like, though it’s less apparent what causes it. Until recently, it was commonly believed that lactic acid was the culprit. Though now, this theory has been widely dismissed by the experts.

In a recent article published in the Strength and Conditioning Journal, Schoenfield and Bret Contreras share their views on what is the cause:

“Although the exact mechanisms are not well understood, DOMS appears to be a product of inflammation caused by microscopic tears in the connective tissue elements…”

What does this mean exactly? Simply, it seems as though DOMS is caused by a form of muscle damage. It has also been shown in studies that while many different exercises can cause DOMS, exercise with a focus on the eccentric phases induces it to a greater degree.

So does more DOMS, mean more growth?

As we all know already, during our training sessions, this provides muscle stimulus by creating tears in muscle fibres. So it maybe initiative to consider what Contreras and Schoenfield say and think ‘Well more muscle damage should equal to more muscle growth, right?”

The answer to this, is no. Muscle damage and DOMS play a tiny small role in muscle development. By no means should it be used as a primary gauge of growth following a workout.

To give a few real scenarios as to why this may be the case, let’s take running marathons or cycling as our examples. These activities can cause severe DOMS and yet, I am pretty sure no one associates running a marathon and riding long distances with muscle growth. In fact, the opposite is true.

On a purely anecdotal level, let’s look at some examples of why using the amount of DOMS you get as an indicator of growth might not be the best approach:

The more someone trains, training a body part multiple times a week, the more the DOMS seems to diminish. Yet, research indicates that training more leads to better growth, you would expect to see people training more often, experiencing more DOMS. But as you know now, that is simply not the case.

DOMS is also reported to be more prevalent after training certain muscle groups than others. For example, training legs tends to produce more DOMS than training shoulders. Despite this, shoulders seem to develop and grow just fine.

Conclusion

While there may be some basis that DOMS can cause little growth, it should not be used as the primary gauge to determine how much you will grow. Building muscle requires multiple things and being debilitatingly sore a few days after you train is not one of them. In fact, debilitating soreness is probably a sign you won't grow. To quote Bret and Brad again, from their article I mentioned previously:

''high levels of soreness should be regarded as detrimental as it is a sign that the lifter has exceeded the capacity for the muscle to efficiently repair itself.''

On top of this, they also mention experiencing high levels of soreness also decreases your motivation to train and impedes your performance when you train, which aren't things we want.

Remember, muscle stimulus is provided during your workout. Muscle building happens during repair and recovery.

So in conclusion, if you want to grow muscle, focus on the things that grow muscle like a good progressive resistance training program and have a diet that facilitates this. Don't spend your whole training life chasing DOMS, because it's taking you down the wrong path if your goal is to grow more muscle. More DOMS, does not mean that you will grow more.

What is the best rep range for muscle development?

Tue, 26 Jul 2022 13:43:43 GMT

A muscle growth fundamental that has been around for decades, and is lore in gyms across the world, is the concept of the ''hypertrophy rep range''. While it can be vague and changes slightly depending on who you talk to, it is essentially a moderate rep range thought to be optimal for growing muscle. It can be as low as 6 and goes to 15 at the higher end. The generally accepted rep range for building strength is thought to be 1-6 (roughly), and anything above 15 is believed to be endurance or something close to cardio.

Militancy about these rep ranges varies, with many stating that training outside of this range will produce minimal gains and is useless. In contrast, others use it as a general rule of thumb.

So where does the idea of the hypertrophy rep range come from and does it exist?

The Origins of ''The Hypertrophy Rep Range''

Where does the idea of these optimal rep ranges come from? For as long as gyms were a thing the idea that low reps are for strength and moderate reps are for muscle building has been floating around. Before science started delving into how to grow muscle, it was up to people to figure out what worked best themselves and these ideas likely sprang intuitively from self-experimentation and trail and error. Lifting heavy weight for reps seemed to build strength best, and moderate rep ranges somewhere between 6-15, seemed to be best for growing muscle.

Now that the science has sought to answer these questions more thoroughly, has it reached the same conclusions? The answer is kind of yes, kind of no.

The science of rep ranges

A recent comprehensive review of research on the topic found that you can grow muscle with a wider variety of rep ranges (lower and higher) than the traditional ''hypertrophy rep range'' would suggest. Although this only reigns true if the volume is equated, its above 30% of 1RM (one rep max) and you are training close to failure. As long as you tick these boxes, you can theoretically gain the same amount of muscle in almost any rep range you choose. You may say this disproves the idea of the hypertrophy rep range and it kind of does. However, there are some practical limitations to low and high rep ranges that make the so-called ''hypertrophy rep range'' more attractive.

Low Reps, High Reps - The Pros and Cons

The evidence suggests that you can gain muscle performing a variety of rep ranges, but what are the pros and cons of low reps and high reps, respectively?

PROS AND CONS OF HIGHER REPS

Let's start with high reps. For higher reps to work for muscle growth, the volume has to be equated. Achieving the same volume lifting in higher rep ranges such as above 20 is far more difficult than lifting in the traditional 6-15 ''hypertrophy rep range''. With volume equated, doing all your training in higher rep ranges can leave you feeling sick (due to the metabolic stress that it creates), debilitatingly sore and exhausted. Not to mention the amount of time it takes. Another factor is training in higher rep ranges is less practical when it comes to certain lifts, especially large compound exercises such as squats and deadlifts. I can't imagine doing 25 rep deadlifts every workout.

That is not to say that higher reps don't have their benefits too. Higher reps are easier on your joints, and the metabolic stress generated by training in these rep ranges builds muscle and endurance in different ways than training heavier. Some exercises are better suited to higher reps, such as lateral raises for example. Higher reps have their place in training routines; they shouldn't be how you train exclusively.

PROS AND CONS OF LOWER REPS

Now to lower reps. Training with lower reps, such as 2-4 is superior for gaining strength than say, training in moderate rep ranges like 10-12 reps. Gaining strength has great functional benefits, but it can also help you gain muscle, too. If you can gain strength, you can lift more weight, even when doing higher rep ranges which s means more volume and more muscle growth (hopefully).

The downside of training with heavier weight and lower reps is that it is hard on your body. Anyone who has ever done a heavy deadlift or session can attest to this. Another downside is that to match the volume required to grow muscle; you'd have to do a lot more sets with heavier weight, which means more time in the gym. All these factors and make workouts more physically and mentally exhausting. For these reasons, training with lower reps and heavyweight for every exercise and everyone workout is just not practical.

So, What is The Best Rep Range For Muscle Growth?

As mentioned previously, research shows that as long as you are equating volume, you can gain muscle using both high and low rep ranges (as long as you are using above 30% of 1RM and training close to failure). So what is the best rep range for gaining muscle?

Research shows that there is a relationship between more volume and muscle growth, meaning that the more volume you get through your training, the more muscle you will grow. This relationship is where the case for the hypertrophy rep range gets made. Sets performed close to failure in the 6-15 rep range are the most efficient way to accumulate volume in a training session. Doing the majority of your sets in this rep range will allow you to most effectively accumulate volume and gain muscle.

There is still value in doing low reps and high reps for the reasons mentioned earlier. Large compound lifts such as deadlifts and squats lend themselves better to lower reps and heavier weight. At the same time, higher reps and lighter weight is better for endurance and tends to be better for exercises like lateral raises.

A good rule of thumb is to use a variety of rep ranges in your training, for example, low reps for things like deadlifts, and higher reps for exercises like lateral raises. However, keeping the majority of them in the 6-15 rep range, training close to failure will allow you to most effectively accumulate volume and gain muscle.

Sources
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.

Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men

December 2016 Journal of Sports Science & Medicine 15(4):715-722

Laura Cuff Fitness Journey

Mon, 05 Oct 2020 08:37:24 GMT

Hey gals!

I'm Laura and I've been a JLPeach member since March. I'm currently studying for a degree in Interior Design and working in a supermarket so life is super busy, which is why I opted for the home plan. I was worried that the results wouldn't compare to the gym plan where there is more equipment and heavier weights but LET ME TELL YOU, that is not the case!!

Just as a bit of background for you, I have been suffering from Chronic Fatigue Syndrome since I was 13, which caused massive muscle wastage and left me in a wheelchair for a while. I've always loved fitness and used to run for miles every morning before I became poorly, so obviously losing all of my progress - and my hobby - was devastating. I promised myself that when I got better, I would get back into fitness. People used to tell me I was "too skinny" and looked unhealthy, which made me feel even worse, as I already hated how my body looked. The skinny comments were actually what steered me away from the cardio and helped me decide that I wanted to tone up and eventually build muscle.

It's taken a fair few years for me to get to a position where I'm ready to start working on myself again, but I had been following Jamie-Lee on Instagram for long enough to know that she could create a plan to suit my fitness levels and back in March, I was ridiculously weak. I set my plan to 'beginner' and showed her the equipment I had, which she assured me would be absolutely fine. From the start, she has been so encouraging and helpful, which is exactly what I needed after losing my strength and my confidence! I could barely do bodyweight exercises, but continued to plough on - the JLPeach community is incredible at motivating eachother and the Facebook group has helped me so much.

Fast forwarding 5 months to now, I have gained nearly 7kg in muscle and am using my boyfriend's weights, which I never would have dreamed of trying to lift before. From struggling with bodyweight exercises, I have just increased my barbell to 16kg, which is huge progress. I'm not as out of breath or as tired after my workouts, so this programme is also aiding my recovery hugely. I never realise quite how much my body is changing until I look back at old photos and I cannot believe the difference since I started this plan. I like to take progress photos every 4 weeks - it's unbelievable what our bodies can do in just 1 month when we look after them!

JLPeach has taught me how to properly take care of myself, but also not to push myself too hard. There is no pressure with this programme and Jamie is the sweetest coach, she will always find the time to reply to you and big you up. She is every member's number one fan and that is one of my favourite things about the programme. I am so much fitter and have a brand new peach to show off but nothing compares to the confidence you have when you learn to love your body and know that you've worked your ass off for it. Signing up to JLPeach is genuinely the best thing I've ever done.

Don't be afraid to gain weight, or worry that you'll look too masculine when you build muscle, strong is the new skinny!!

You've got this guys, you're all doing amazing ��

Laura xo

Janets Fitness Journey

Tue, 15 Sep 2020 11:34:29 GMT

My fitness journey.

At 12 years of age I had started to develop a horrible relationship with food, I can blatantly say I could not remember the last time I had a full meal without overthinking every bite until a year ago. Sadly my past relationships did not do any justice with all that was going on, so all I did was get worse and worse. I always looked up to ‘fitness models’ and models thinking it is something impossible to achieve, since it was bizarre that i’d ever have a healthy relationship with food. The feeling of a full stomach triggered me and I felt like I had no way out.

Till I met Jamie...

I had been following her since the beginning of her account creation, and she was the only one i’ve came across that set REALISTIC results and did not bullshit any of her customers, and i slowly slowly started simply copying her workouts she’d post on her story. I started getting undeniably hungry and started opening up to ‘safe foods’ even though it was still an unhealthy approach, it was progress. After I was hospitalised, and reached out for help (5 years after) i started gaining weight. And I started to love the energy I got during the day, my attention span started improving and I was not always tired. My hair grew back healthy, and my bruising had stopped. I got rid of toxic people in my life, and my old mentality aswell. I do struggle still from time to time, but that’s when Jamie and the people I love come in between my struggles and help me get back up again. I now believe and encourage people to love their natural bodies, with every curve and bump along the way, because I want everyone to feel how it felt being helped. I look forward to further progress, through thick and thin.

Why you shouldn’t aim for DOMS!

Tue, 07 Jul 2020 12:59:50 GMT

What is DOMS?

You know that achey feeling you get in your bum after a good JLPeach workout?

The soreness in your legs for days after leg day?

The burn in your triceps after you’ve been working your arms?

Some of us love it, some of hate it. That’s Delayed Onset Muscle Soreness aka DOMS.

Normally, you don’t feel it during a workout it can start a few hours later, or a few days after a workout, though there is much individual variation on this timeline. DOMS can occur anywhere in the body that has recently been exposed to unfamiliar or intense physical activity.

Despite the inconvenience of the significant bouts of aches DOMS brings, it’s a commonly held belief that that this soreness translates to progress, a job well done; your ticket to gains! Is this entirely correct

No. DOMS should not be the desired result of training. Getting stronger should be. While soreness is an indicator of a hard workout, it’s not necessarily the best indicator of a good workout. After implementing a new workout, trying our a new exercise or trying out new things on progressive overload its common place to feel the DOMS.

Soreness is your body’s way of saying it needs recovery before the next session. It’s not necessary to be sore after every workout to experience results. Consistently leaving your body a sore wreck is a perfect way to eventually be over trained and increase the risk of injury.  

Recovery

To boost recovery post workout and beat DOMS, incorporate some stretching, light activity, foam rolling, or even yoga after your workout or even on your rest days to to circulate blood flow and help your muscles bounce back quicker for the next training session. Based on scientific research in New Zealand the general consensus have confirmed that light exercise (example: walking, yoga) is the most effective means of reducing soreness.

After a few weeks of the same workouts your body adapts to the stimulus and the DOMS seems to wear off and you’ve worked on your progressive over load this is time to have a new workout plan. One of the reasons why I ask you to update your stats on your dashboard so I can make you all a new plan every month!

Progressive Overload - The Concept you need to know to Grow

Thu, 02 Jul 2020 13:37:43 GMT

If you're new to training, you might not be aware of how progressive overloading works. It's a fundamental method to increase your workout gains and get the best results. Here's what you need to know...

What is progressive overload?

Progressive overload in its basic form is increasing the demands on your muscles into order to make gains in strength, size and endurance. There are ways to do this which I’ll go through in more detail below.

Why do I implement this into your training plans?

You’ll see that your rep range varies from pretty high and the sometimes it is lower with more sets. Progressive overload is one of the simplest ways to help build muscle. Without it, our bodies adapt and the probability of seeing any physical changes is minimal. Put it this way, if you go to the gym, do the same routine month in month out, stick to the same weight, the same level of resistance and do the same thing with out many changes. What happens? Probably nothing. It’s just time wasted in the gym and working out when you could be making your workouts more challenging. Your body won’t learn to push itself and it certainly won’t adapt unless you put some extra strain on it!

In my program, you’ll see that you have a 4 weekly plan. This is so that you can track your progress week in week out before I make you a new plan (after you’ve input your progress on your dashboard at the end of the 4 week period) Each week is pretty much the same. The reason for this is so you can track your progress and each week make your workout plans harder by working on progressive overload = build muscle over time.

Progressive overload means that you are continually increasing the demands on your muscles in order to make you stronger, build muscle and more!

In the gym - the simplest way to work on progressive overload is to increase the weight/resistance in your equipment. You may struggle at first, after a week or two you’ll be able to lift it. Which is fantastic and you keep going and keep growing ��

At home its a different matter - most of us don’t have the luxury or an abundance of weights to continually increase resistance and weight for progressive overload. This is why PO is not limited to just increasing the KG on those dumbbells. It can also be applied to every aspect of your training scheme. Here are some other ways to work on progressive overload at home:

1. Increase the resistance

This probably the most obvious way to increase the demands on your placing on your muscles. If you have 10 dumbbells and are squatting this easily then it’s time to increase the weight. You can do this adding a resistance band to increase the resistance. You’ll probably notice that when you increase the weight/resistance your respires are going to fall to some degree. That’s okay, that means its working and soon enough you’ll be performing all your sets easily and be able to move up in resistance again!

2. Increase the reps

You don’t necessarily need to add to weight, alternatively as you get stronger you can simply do more reps which is another means of increasing PO. Never stop a movement when you reach your arbitrary rep council. Keep going until you can’t complete any more on your own with good form. Exercise science indicates that to maximise your muscle building efforts at which you end your set should be in the 8 to 12 rep range. Which is why you’ll see me exceed this to 15-20 on some high rep exercises. Then you get to this point, you should be increasing the resistance to help gain muscle size along with hitting those rep targets.

3. Increase the volume

Volume is simply increasing the amount of sets. By adding more sets and resistance you’re making progressively greater demands on your body.

4. Increase the training frequency

Like volume, increasing the frequency with which you train a muscle group can increase the overload. And, like volume, you can get too much of a good thing. This technique works particularly well when targeting a lagging or weak body part. The traditional approach to training a muscle group is once over the course of the training split, but training it more frequently may help bring it up, especially when used as a short-term strategy. Which is why we are only a message away to either increase how many sessions a week you do or the length of time on your sessions.

5. Decrease the rest time between sets

Reducing rest between sets ultimately allows you to do the same amount of work in less time. This mechanism allows your body to be come more metabolically efficient with regard to anaerobic exercise (weight lighting).

6. Time under tension

This is one of personal favourites. It is basically adding a lot of tension on your body whilst performing an exercise slowly. An example of this is a squat, on your way down slow it down to 3 seconds up and 3 seconds down and wait till you feel that burn in your legs!

7. Isometric hold and eccentricity

Don’t let the long words confuse you! This is simply a squeeze (isometric) and eccentric (stretch). An example of this, I’ll use a squat again. When you get to the lowest point of your squat hold it for a rep (eccentric) and when you get back up squeeze your glutes (isometric squeeze). These are really good if you have bridges or squat negatives on your plan! There are two parts to every exercise: concentric [contraction of the muscle] and eccentric [lengthening of the muscle]," she explains. "You become stronger in the concentric movement when you challenge the eccentric movement. For example, if your goal is to do a pull-up, start with a negative pull-up, slowly lowering yourself (the eccentric part of the movement) from above the bar. Eventually, you will progress to a full pull-up. Fun fact: The eccentric part of an exercise is likely to make your sore!

The bottom line

If you want to speed up your workout results either performance wise or aesthetically - progressive overload is a must. Give any of the above a try to make your workout plan challenge you each week! Before you know it you’ll be PR-ing like a boss. You can thank me for the sore muscles later ;)

You know where I am if you need me! 

Much love to you all!

Jamie-lee

How to stop self-sabotaging

Mon, 02 Dec 2019 11:17:09 GMT

Self-sabotaging can really derail your training and, more importantly, make you feel like crap.

While it's important to set yourself goals in life and work hard to reach the, it's also JUST as important to be kind to yourself.

Psychology plays a huge part when it comes to seeing transformation results and a mind that is happy will help the body achieve so much more than a mind that is sad, angry or upset all the time.

Self-sabotaging can happen in a few different ways...

1. Negative self-talk - criticising yourself for not looking a certain way.

2. Procrastinating on your goals - avoiding doing what you know you really should be doing and indulging in bad habits.

3. Being a perfectionist - doing exactly what you need to do but always striving for more and still being too hard on yourself.

If you're someone that is guilty of self-sabotaging, you owe it to yourself to stop. Here's how you can stop self-sabotaging...

1. Understand what you're doing - are you a procrastinator or perfectionist when it comes to transforming your body?

Are you talking negatively to yourself or missing out on things you enjoy (nights our and meals) so you can look a certain way but it's making you miserable? The first step to change your ways is understanding what you're doing.

2. Establish why you're doing it - do you have underlying beliefs about yourself or your goal?

Did something happen in your life for you to think and act this way? Was it an ex, a family member, or even a friend that has caused you to self-sabotage?

3. Challenge your fears - question your reasons and poke holes in their logic so you can remove their power.

Acknowledging how hard you are on yourself and how unnecessary it is can help break the repetitive pain cycle.

4. Define your goal and why - Ask yourself why you want to reach your goal. Be honest with yourself, you may find your goal changes after this. Make sure your goal is YOURS and not one that society expects you to have. This is the biggest reason why people don't succeed.

5. Be gentle on yourself - use your new understanding about yourself to change how you see yourself and your goal. This should help you stay more positive and help you transform your mind and your body.

Self-sabotaging is also important to understand when it comes to your relationship with food.

Many of us (myself included) get tempted to divulge in *naughty* food and alcohol form time to time. And i'm here to tell you to do just that - (within reason).

Life is meant to be enjoyed and w hen you're following a training plan consistently, you can afford to treat yourself every now and then.

The most important thing is that, every time you derail, you get straight back into your routine and smash your goals again.

Don't be hard on yourself <3

3 Tips For Training Post-Pregnancy

Wed, 16 Oct 2019 12:34:55 GMT

3 Tips For Training Post-Pregnancy

Having a baby can take its toll on your mind and your body. In fact, many new mums feel like their body isn’t even theirs anymore.

Many new mums are eager to get their body back after training and some simply miss the feeling of exercising on a regular basis. Getting fit and healthy is not only good for you but also for your role as a mum, but there’s a few things you should consider first in order to avoid any injury and damage to your body.

Get permission

Before doing any form of exercise, you must consult your doctor. Everybody is different so it’s vital you get advice from someone who knows what they’re talking about – especially if you had a complicated or traumatic delivery.

You need to be patient during this process. Don’t assume that because someone else has bounced back, you should too. We're all different and we all heal at our own pace.

Start slow and light

When you’ve been given the go-ahead to exercise at home or get back in the gym, its important you take things slow. Your body has been through a tremendous amount of work and the last thing you want to do is cause an injury.

Start by simply moving more. Get your steps in daily and try to increase them every day. When I had my third child this year, I wasn’t allowed to work out for a few weeks. So instead, I tried to walk 20,000 steps every day (some days I was able to, and on others I didn't have time) and slowly added more on each day.

You’ll be surprised how good it feels to just get out for a walk and it’s perfect for taking the pram too.

I started working out post-pregnancy by doing some light, bodyweight exercises at home. I simply did some easy floor workouts without any equipment. It’s a great way to become familiar with your body again without putting too much pressure on it. You can check out my insta for a few of the videos here.

When your doctor confirms you’re ok to work out in the gym or with equipment at home, they’ll more than likely tell you to start with light weights and go slow for the first few weeks to build back your strength and increase the weights slowly.

Remember, this is a marathon and not a sprint. Going too hard, too soon can cause serious problems.

While many women want to burn off the weight they've gained during pregnancy, it's important to focus on restoring your core and strengthening your pelvic floor first.

Love yourself

The most important thing to remember throughout the whole process is that your body has done an AMAZING job creating and birthing your baby. Never compare yourself to anyone else and be gently with yourself.

Don’t worry if you never look how you once did, and don’t be hard on yourself to get your body back within a certain timeframe or to meet societies expectations. Instead, focus on being healthy and getting stronger by the day until you eventually become the best version of your NEW self.

If you've got any questions about training after pregnancy, feel free to drop me a DM on insta :-)

MWAH

Jamie x

My Road To Recovery

Tue, 10 Sep 2019 10:32:31 GMT

I'm back!

Hi to all my lovely members and massive welcome to everyone that has signed up and joined my amazing peachy family whilst I went into hospital and had the baby. He is doing amazing and the girls are the best big sisters - our family is just perfect!

There were a few complications from the spinal/c-section that made recovery longer than planned but we are officially nearly 100%!

I can't workout with weights until I’ve had the go ahead from my doctor and the last thing I need is to rip open my c section! So, i'm currently waiting for the official go ahead. However, I have being doing some bodyweight workouts at home (the content for this is in production so keep an eye out!)

Right now i'm taking it easy, doing some light body weight moves and just easing my way back into to a fitness mindset. Luckily, I’ve only had 2 weeks from the gym so I haven’t lost much in terms of my progress, I just need to tone my mum bump back up!! I will be sharing this as I go along and I’m so excited to share it with you all.

It's so important to take the rest you need when you've had a baby, in fact, at any stage in your life! My idea of rest is not going to the gym, but staying as active as I can without doing any damage. I've been increasing my daily steps to get moving a bit more and trying to walk a bit further every morning - never underestimate the power of a good walk!

It's all about making small steps and this has worked wonders for me.

Running a business and 3 kids and trying to workout is a bit of a military operation - but we are settling in to a routine and I can’t wait to walk back into the gym and here the clink of the plates as I attach them onto the barbell!

My last gym session was the day I had the little man! So I trained right up until the end. If you are pregnant and wanting to train please get the go ahead from your health consultant first. I have been training for years and was given the go ahead to do so.

A lot of people say i've 'bounced back' , but i really haven't. I actually have quite a saggy tummy and what you don't see are the changes my body has undergone on the inside. Plus i'll need to rebuild my strength back when I can finally start lifting weights again.

The important thing to note here is that whether you're pregnant or not, postpartum or not, everyone's journey is different. And if you are postpartum, PLEASE don't compare yourself to other new-mums either. Appreciate what your body has created for you and get back into fitness whenever the time is right for YOU!

My girls share every step of their journey with me and i'm always telling them to be accountable. So it’s time I share mine, hold myself accountable and it's time to rock my #mumbod! We have an amazing team and I’m thankful for each every single one of my girls in the community we are growing beautifully!

No that i'm back in the swing of things i'd love to hear how you've been getting on with your training and see your progress pics. Just tag me on your insta story or drop me a DM :-)

It’s good to be back, now it’s time to take things to another level and smash it!!

Mwah,

Jamie x

Holly's Inspiring Story

Mon, 09 Sep 2019 13:34:38 GMT

So many of my members have experienced amazing results from training, and I LOVE hearing their stories and seeing their before and after photos. But, what I love more than anything is how their mindset towards training and feeling healthy has completely shifted.

Check out the excerpt below from Holly's personal blog. She has been following my programme and working SO hard. I think a lot of people can relate to her journey so I hope it inspires you :-)

Holly's Blog...

Fitness... a word that a few years ago, made my eyes roll to the back of my head and I'd be exhausted at the thought of exercising. I mean, I would have literally preferred to shit in my hands and clap, than to even think about going to the gym. There was a phase when I was in my early 20's where I started having PT sessions, and I'd join in with some classes at the gym & I was really enjoying it... for a short time. But then it wore off. I got so incredibly bored and to be honest, I was a complete novice in the gym - not a clue what I was doing. And to be fair, at the time I didn't really feel like I needed to exercise, I could eat what I wanted and never put on weight... Well, lets just say, the 10pm Chinese craving (after having dinner already), caught up with me!

But the more aware I was getting about what I looked like, the more paranoid and insecure I was getting. It all hit me like a sack of shit when I looked at my graduation pictures, back in 2015. I know I wasn't gigantic, but I wasn't in any form of shape, other than the shape of a potato. You could literally see my belly button THROUGH my dress. And to this day, I hate my graduation pictures - If I could have kept the gown on after the ceremony and hidden everything away - I would have!

I decided enough was enough of feeling like shit, and I started Slimming World with my Mum, which by the way, was great. I'd never dieted before, well, I never really did anything with my diet or nutrition before and I thought I was going to hate it. But, somehow with Slimming World, you can eat a lot of what you love & somehow still lose weight. In my first week I lost 4lb, and absolutely loved that feeling of being accountable and celebrating little wins like that, in a like minded environment. It also helped having an amazing group leader!

There was only one thing that put me off with SW, and that was the attitude towards me, by some of the women in my group. Now, I know and will admit - I wasn't majorly overweight, I wasn't massively unhealthy according to my BMI and I know that there are a lot of people out their who would be happy with what I had. But I wasn't - and this was the most important thing to me; I wanted to feel happy in my own skin and this was the way I had chose to help achieve this goal. [And as an added bonus whilst doing SW, I was also able to support my Mum in her journey]. I'd just like to point out here before I go on, that SW has a minimum weight bracket that you have to be above in order to become a member. I wasn't massively over, but I was over and that enabled me to join and set my target weight.

A few weeks later, I headed to class on the Monday evening and joined the queue to be weighed. Everyone was mega friendly. There were your regular, familiar faces you'd see every week & there would also be some new members you'd get chatting to. On this particular day, I remember discussing with a regular member how I was dreading this weeks weigh in, because I knew I had a huge blow out on the weekend. Food / alcohol / deserts, you name it, I had it. But I was so close to reaching target, I was disappointed in myself that I've more than likely set myself back a bit. [To be fair, getting weighed on a Monday evening SUCKS]. Out of nowhere, this new member joins our conversation and literally says:

"I don't know why you're here anyway?"

She could have been trying to be nice. She could have been really pissed off with my presence there. Who knows? But what I do know is, it was uncalled for, and made me feel like shit. Imagine, for just one second if the roles were reversed and I turned round to her and said - "I don't know why you didn't start sooner!" I mean, I would never ever say anything so hideous anyway, but just imagine the reaction if I did. It's not okay to judge people on what a person looks like and assume that person's happy. It always goes back to that quote, "you never know what battles people are facing - be kind". What if I had an eating disorder? Or the fact I could have been 20st, but I'd lost the weight doing the Slimming World diet?

Honestly - Fuck off, judgmental shit-brick. Actually got really angry writing that haha. Literally, smacking the keys on my laptop so hard. What a prick.

Anyway! During SW I went through a shitty break up, which funnily enough really helped my weight loss journey and I hit target after 2 months [I think? Give or take a few weeks]. I was actually the tiniest I think I'd ever been, but to the point where I'd lost all of the womanly shape I had - Which wasn't a lot, I'm literally a triangle. No boobs - no waist but big bum... Explain that one.

I'd gotten to a place where I was happier, but not completely happy with my body so, I decided to give the gym another try. I still had no bloody clue what I was doing, just scraping through with the slight memory I had of training with my PT. I also swam - a lot. I'm a really strong swimmer and find it really relaxing - apart from when I've got fake tan on and I come out of the water leaving a trail of orange drips behind me and looking like I have the skin consistency of a giraffe.

Exercise wasn't a chore for me anymore, I, for the first time, enjoyed it - I just didn't know what the fuck I was doing and that was the biggest problem. When I met Kez, we started going to the gym together and he started training me on my form, on weights, on the machines - which was amazing [and free - Just paid him in love (vom)]. But I still lacked the confidence to go to the gym and do all of the above by myself. If Kez wasn't next to me or training near me, you can guarantee, you'd find me giving a half arsed performance on the treadmill because that was the only thing I felt confident in using. Pretty easy - Start / Stop. Can't go wrong.

Something had to change - obviously. So Kez told me to follow a fitness account on Instagram - (@Jamieleepurnell)... This woman was/is out of this world! Her body is on FIRE and above all, she truly is a lovely person. I was sold & I followed her immediately, purchased her plan and messaged her. To be honest, I was skeptical - Never in a million years was she going to reply to me. Course she wasn't - she had over 200,000 followers and her inbox would probably give me anxiety with the amount of people that must try and contact her.

Wrong.

She messaged me every day... and every day since. We're actually really good friends now!

But honestly - I couldn't recommend this girl and what she does, enough. I have the confidence to go to the gym now BY MYSELF. I use all the equipment and weights BY MYSELF. And I even record my workouts and share them on my Instagram! I also stay as far away as physically possible from my old safety blanket - the treadmills! Although I shouldn't, it's just... Well... cardio pisses me off. Like, puts me in all kinds of bad moods. When I'm finished sprints, I end up walking off looking like Kevin from Kevin & Perry, mid bitchfit. Greasy. Hunched over. Sweaty. Miserable mess. Attractive!

I think with exercise, you have to find what works for you. You have to find something you enjoy, because like with anything, if you don't, you'll lose interest and it'll become a task rather than a hobby. Don't get me wrong, I still have my days where the thought of going to the gym makes me feel physically sick - I'm only human! But I always try and remember the feeling I get once I'm finished my workout. I feel great, confident and it sounds gross, but it helps my body... do what it should... without being too explicit. Fellow IBS sufferers will catch my drift and crack my really indiscreet code. (After having bowel surgery, you really learn to not give a shit whilst talking about poo! - Pardon the pun). On days where I cant power through the urge to sack the gym off, I allow myself that time to have a rest & just work extra hard on the next gym session!

Above all, and the most important, is that I'm actually starting to feel more confident within myself - which was my goal at the beginning of all of this. I post my workouts regularly, and progress pictures every now and then to my Instagram following. A few years ago, I would have done no such thing! I probably nause people's heads off on my social media, but... I really don't care!

One thing that really gets on my tits about this topic, is people will read this or look at my photos and their immediate reaction will be - "You're fine the way you are. You don't need to lose weight. Don't be ridiculous".

Throughout this post, I have tried to make abundantly clear that I know I am not and never been 'big' (in today's standards however, I'm not really sure what big is anymore). But I feel like because I'm the shape I am, I'm not allowed to talk about my weight, or my perception of myself in the mirror. I am expected to be happy with my body, for the simple reason, that I'm not overweight. Me talking about my weight and my fitness is in no way, shape or form meant to offend anyone. I get that I could be in a lot worse shape than I was/am, but I'm also very aware that I could also be a lot better.

I want to work on improving myself. I'll probably never get to a place where I feel I am truly happy with my body, but me working towards that goal, makes me happier.

I'm trying to be kinder to myself, I think I spoke about this in my post about social media - I never use the word 'fat'. Ever. Except for when I'm talking about myself. And that's not okay! I bloody hate the word anyway, when I see body shaming in the magazines it drives me nuts and its just one word I consciously try and stay away from. And this is the same for the opposite side of the spectrum, I hate the body shaming of petite men/women. What's that quote, that used to knock about a few years ago? "Men want meat, bones are for dogs". Shut. The. Fuck. Up.

I'm all for bigging someone up who is on a journey of weight loss / fitness or whatever it may be, and despite if I think they should be doing it or not, just do the right thing and support them. As much as your comment about them not needing to do this, not needing to do that, may be on the surface a compliment, but you have no idea how that comment could affect an individual.

I guess what I'm trying to say is, don't judge someone on appearance alone. Don't sprinkle your negativeness over someone who is trying to better themselves because YOU don't think its necessary. In doing that, it's you and your comments that become unnecessary. Just be nice!

Anyway, I hope you've enjoyed reading about my outlook on fitness & seeing a bit more of a personal side of this, than I usually share. If you are interested in seeing some more, follow my Insta account @adamshva if you don't already!

Love H xxx

Nutrition Tips To Build Peachy Glutes

Tue, 30 Jul 2019 13:26:01 GMT

Is your diet affecting your gains?

Diet and nutrition go hand-in-hand. You won't get results by following only one and ignoring the other. If your training is on point but you're not seeing the results you want, chances are your diet isn't as good as it could be...

So, what nutrition do you need to build strong glutes when you're doing all the right things in the gym. Let’s take a look…

Calories

In order to build glutes you’ll need to be following a calorie surplus diet. This means consuming enough calories to help your body build muscle.

If you’re not getting enough calories, your body simply can’t build new muscle and you may even lose weight if you’re burning more than you eat.

A calorie surplus isn’t the same for everyone. It depends how many calories you're burning everyday compared to how much you’re consuming.

Protein

The most important nutrient for muscles is protein, so you HAVE to be getting plenty of healthy protein in your diet. Amino acids are the building blocks of protein so opting for protein sources high in amino acids is the best way to build muscle. There are 20 different types of amino acids, 9 of which are essential because your body can’t make them. All 20 amino acids are available in animal protein sources, while most vegetarian protein sources are lower in amino acids.

Try and consume healthy sources of lean meat, seafood and eggs, and if you’re vegetarian or vegan, consume plenty of quinoa and soy products as these include all of the essential amino acids needed to build muscle.

Carbs

Carbs are NOT the enemy. You need carbs to be energised enough to have powerful and effective workouts. If you're cutting carbs too much but lifting weights, you'll feel exhausted and won't be able to perform as well in the gym.

However, this doesn’t mean you should reach for rubbish just because it's got carbs in it. Instead, opt for vegetables, brown rice, quinoa and sweet potatoes and avoid refined carbs like bread and pasta.

Remember: What you don't eat is just as important as what you do eat. Enjoy life by having treats (alcohol, naughty snacks and takeaways) in moderation, just don't let them become part of your regular diet if you're trying to achieve your fitness goals!

Did you know, my Peach Programme can help you build the ultimate booty and even help you re-shape your whole body. When you join my team of amazing girls, you’ll get a bespoke nutrition plan and training routine created based on your body measurements and food preferences - totally unique to you!

10 Reasons You're Not Getting The Glute-Gains You Want

Tue, 30 Jul 2019 11:44:35 GMT

Training but not seeing results?

I sometimes see girls getting fed up that they’re working so hard in the gym but they’re still not seeing the results they want. If this is you, don’t worry! In this blog we’ll look at a few reasons why this might be happening and what you can change so that you get the results you want...

1. You’re doing the wrong cardio

Cardio isn’t the enemy when you want to build muscle, but it’s important you focus on the right type of cardio. HIIT training and resistance styles of cardio are much better than long-duration cardio. Too much cardio also means you'll burn more calories which can lead to fat and muscle loss.

2. Your form is wrong

Technique is everything and if you’re doing your squats (or anything else in the gym) wrong, you’ll struggle to see results. You could also do damage and injure yourself. So, make sure your form is on point and if you're unsure how to do something, never be too afraid to ask a gym instructor for help. Also, there are loads of 'how to' videos in my Peach Programme to help.

3. You’re doing the same thing all the time

If you’re doing the same training routine again and again your body will eventually get used to it and changes will start to slow down. By mixing up your training you’ll effectively be keeping your body guessing and seeing better results.

4. You’re not lifting heavy enough

Change only happens when you’re out of your comfort zone. When you lift heavy weights, you’re giving your muscles a much harder work-out than they'd have with lighter weights. To build strong thighs and glutes, you NEED to lift heavy – there’s just no way around it.

5. Your diet is wrong

Your training is only 50% of the battle. If you’re training hard in the gym but eating the wrong foods, you simply won’t get results. Your muscles need the right nutrition to repair and grow so make sure you’re eating plenty of healthy protein and avoiding empty calories.

6. You’re not being patient enough

Patience and consistency are key for any type of fitness training. Your body physically can’t change overnight so it’s vital you stick to a plan that works for you and just keep going. Just think, it'll be SO worth it when you get the look you want.

7. You’re not tracking your progress

If you’re not tracking your results, how do you even know if you’re getting results? You might look the same in the mirror but when you compare to your starting measurements, you might find you’ve actually done better than you thought. Tracking your progress is so important! You can find out more about it in this blog post.

8. You’re not getting enough rest

Many people under-estimate the power of sleep, but this is when all the magic is happening in our bodies and all of the recovery is taking place. If you’re not getting enough sleep, your glutes won’t have a chance to repair and build, and you’ll also be too tired to have an effective gym-sesh the next day. Try and get 7-8 hours of quality sleep every night.

9. You don’t have a workout buddy

Having someone to work out with means you’re more likely to stay committed and train properly. Training on your own means you're more likely to skip sessions and get lazy with the weights you lift. A workout buddy can help spot you and you’re more likely to lift heavier and train harder when you’re being encouraged by someone else.

10. You’re following the wrong programme

We’re all beautifully unique and have different body types and metabolism. Which means one fixed training programme won’t work for everyone. The great thing about my Peach Programme is that it is completely personalised and tailored to YOU!

After signing up and adding all of your current measurements, I'll create a bespoke programme that will be effective for YOUR body type and diet preferences. You also get to be part of an amazing community of like-minded girls all working towards their fitness goals together!

If you're unsure on what you should be doing in the gym, don't know how to work out at home, not sure what you should be eating, and if you simply need guidance and support join my team today :-)

Calorie Deficit vs Calorie Surplus: Which One Should I Follow?

Tue, 30 Jul 2019 10:26:06 GMT

Are you eating the right amount to get results?

Getting your workouts right is only half the battle and your diet is really important if you want to see results.

Two health and fitness terms that often cause confusion are ‘calorie surplus’ and ‘calorie deficit’ and i t’s super important you have a basic understanding of what they mean to get the results you want - otherwise you could be wasting all of your hard work and effort in the wrong area.

You need to decide if 'calorie deficit' or 'calorie surplus' is right for you as this will determine if you gain or lose fat and/or muscle.

So, here’s a simple way to understand what they mean and how you could be using them within your training programme to get the best results…

What does calorie surplus mean?

Calorie surplus means consuming extra calories in your diet. This diet is ideal for people who have trouble putting on weight and great if you’re trying to build muscle and strength, especially the glutes and thighs! It’s the diet that most girls on my Peach Programme follow as it’s really effective when it’s paired with my training plan if you’re trying to reshape your body and build a butt.

To follow a surplus diet, it’s recommended you increase your calories by 5-10%, but these calories should be from foods that help your body build muscle, rather than fat. But make sure you eat clean and make up the extra calories by eating more protein.

Many people think a calorie surplus diet is an excuse to binge on takeaways and other rubbish, but this can backfire and increase fat stores instead of muscle growth.

As a surplus diet leads to weight gain (muscle or fat) it's a good idea to lose the excess weight before you increase your calories to build muscle.

What does calorie deficit mean?

A calorie deficit is the most popular style of eating in the fitness industry. It means you consume less calories than you burn so that your body is forced into burning your fat stores when it’s used up all your energy from food.

A calorie deficit is recommended if you want to lose weight, particularly fat, but it also means you could lose muscle, too.

Everyone is different and some people are more active than others, but a general rule of thumb works like this: If you reduce your calories by 500 a day, you’re likely to lose 1lb per week.

If you’re following a calorie deficit diet, you need to make sure you’re still getting enough nutrition from the calories you consume.

It's not a good idea to cut your calories too significantly and to go into starvation mode for long periods of time as this can have the opposite effect, forcing your body to store fat, plus it'll mean you have no energy to train effectively.

If you're thinking of following a calorie deficit diet, remember, losing weight doesn't mean you'll lose fat and keep muscle.

Which one is right for me?

Before changing your diet, you need to assess where you currently are and ask yourself…

• Do I want to build muscle or lose weight? (or both)

• How many calories am I currently consuming every day?

• How many calories am I burning every day?

• Am I training correctly to meet my goals?

And always remember...

Change doesn't happen overnight. It can take months or even years to get the results you want, but the key is being consistent and making changes over time. Tweaking your diet and your training allows your body to get used to your new plan over time which will increase your chances of long-term success.

Did you know...

In my Peach Programme, you can add all of your current weight measurements and food preferences – then, i'll create an accurate training and meal plan that's just right for you – making it so much easier to get results!

SIGN UP HERE!

Alexandra's Story

onboarding@macroactive.com (John Franich) — Mon, 22 Jul 2019 14:46:54 GMT

Sharing your journey helps ..

So Alexandra, is one of my girls on the program. She signed up wanting to feel more confident for her ball that she had planned for months. We have kept in touch regularly with updates, check ins and just seeing how she is in general - I like to do this with all of the girls who I have direct contact with! Because I feel support is the best way possible and sharing your journey with like minded people can help you go a long way.

The day she was getting ready for her ball she messaged me saying she feels like a princess, and it was the best feeling for more in the world that she feels amazing. She deserved it most after all of the hard work she has put in. The following day she messaged me to say that even though she looked amazing the night was awful - her relationship of 3 years was over in one night; on the night she worked so hard for. We had some girl talk (it’s needed in most cases) and we both agreed that there is a silver lining in every situation and it was time to work on her. Now Alexandra is only 18, and she has dealt with the situation so maturely, gracefully I have saw her attitude change from negative to positive just after a conversation. We spoke for a good few hours and I was saying to her lets get in the gym and focus on you. She did just that; I couldn’t be prouder as her trainer and on a personal level too because she felt she could open up to me other than just JLPeach Fitness. Her story is truly inspirational - so without further a do. Give it a read and check out her amazing progress so far. She is a confident young woman and I am so inspired and lucky to have such amazing girls on my team.

“Kind of a depressing story to be honest with you all but I think many go through this and don’t know where to turn or what to do. Break ups are the worst especially since this person was a massive part of my life. You get into a routine, especially in a long term relationship. You get used to that person. Now mine was quite a shock as we had been together a while and he actually left me in a hotel room on my own on the night of my ball, which was actually the reason I joined the programme in order to feel good about myself. The complete opposite right? ��It’s only been four days since I’ve actually stopped crying �� the reason why I’m saying this is because I worked really hard in the gym and found it absolutely refreshing. It helped with anxiety but it wasn’t enough to take all the problems away, I wasn’t sure I had. I haven’t eaten, slept properly and have no motivation. Today would’ve been our anniversary today so it’s just not great. Its taken me a while but I’ve come to the realisation that it isn’t about ‘I’m going to be the hottest ex he has’ and it isn’t about getting back, anger and upset. Going to the gym and having the group and having a mentor that physically posts inspiration and asks if you are ok is what it’s about. Many people with a lot of followers can SOMETIMES become disconnected from them and they lack that bond but I cannot thank Jamie enough for all of the support and especially the girls too. It’s also about doing it for yourself. Find yourself and be kind to yourself. Take care of your body because it’s so important and if I didn’t have the closeness and the programme, I’d probably deal with this in a completely different way. I’m only eighteen and it must sound so dramatic but at the end of the day there’s so much more to life that I have yet to explore but at the moment I’m going to start by finding myself and what I am comfortable in. I don’t want anybody to ever feel alone and I know there are bigger issues in the world but there’s always someone willing to listen. As much as I loved what I had. I need to find a new path and hopefully a brighter one.”

Tracking Your Progress

Mon, 17 Jun 2019 18:34:14 GMT

It’s so important to track your progress; it can be dull and it can be boring - it’s probably the least exciting part of any exercise regime. Until you compare progress from the beginning to certain points in your fitness regime you will realise you have improved in so many ways. It’s important to track your progress because it can be hard to determine whether your regimen is effective. We’re all unique and certain nutrition, exercises can have different results depending on the person. Which is another reason why it’s so important to track your progress! Make tracking your progress a habit and it will help with your accountability, extend your knowledge and also help you excel in your fitness regimen - not only with your personal fitness goals but also your knowledge surround health and fitness. Make everything a learning curve. Here are my top tips to track your progress:

Get an exercise routine and keep a plan. Sometimes I see people go into the gym and do random exercises - as this may be effective in some ways there are more beneficial ways to manage your time in the gym. Focusing on different muscle groups in each session (eg. Monday: biceps and back, Tuesday: legs, Wednesday: cardio) is an excellent way to gage where your progression is going in terms of strength, endurance and over all exercise. As our bodies adapts to a routine this will make it easier in where we can improve and rather that doing random things each day!
Take note of your progression - I like doing this the old fashion way, with a pen and paper to see how strong I can go in exercises, or even tracking how far I can go on the treadmill. Small achievements add to the bigger picture and using a measurement of recording your progression is excellent to motivate you and keep you in check with your healthy habits.
Set a REALISTIC goal and know how to measure it. If you’re looking to lose weight, many of you will look at the scale. Gaining strength - then you will take note of how much weight you’re lifting probably each week. On JLPeach you can enter your progress with any metric you can think of, also taking pictures to keep a physical and record that you can SEE is also an excellent way to motivate yourself - rather than relying on just one from of progress. The more ways you measure you progress the more ways you’re more likely to see progression in each type.
Self motivation - one thing I hear a lot is not having motivation. A lot of women message me to say I motivate them and as inspiring for me as this is I believe the BEST motivation comes from within YOURSELF. Learn to self care and find the inner strength to support yourself - this is so self satisfying when you don’t need to rely on anyone else and is also great for confidence building and in turn you can inspire and motivate others to do the same. Your best support is you. Next to that is having someone there to support you on your fitness journey - which is why at JLPeach Fitness we have myself and a dedicated support team for anything you need. We also have an excellent growing community on the programs with a members only page where you can motivate and inspire others - it’s always excellent to share your journey. We also have a one to one priority support on the Plus packages in which you will have 24/7 support with myself.

So many of our OWN accomplishments start with a plan and improving in all areas to achieve our goals. The same principles can be applied to any part of your life - not just fitness. Have a plan, execute and adapt to improve in all aspects of anything!

Did you know, you can track your training progress in the Peach Program app! If you haven't signed up yet...

SIGN UP HERE AND GET 20% OFF!

My Top 5 Ways To Stay Motivated Exercise Regularly

Fri, 07 Jun 2019 10:18:05 GMT

Change your perspective

Shift your thinking from a couch potato to an athlete. This may sound like a big challenge, but its not as a big as you think. After I had my first 2 children I was using my busy life as an excuse not to exercise. I started viewing exercise as a way of setting a strong example for my kids. At first I saw it as time away from them, but then I realized that they see what you are doing - now my kids are both physically active all the time and full of energy! If they can pick up on healthy habits then thats always a plus! Now that they’re in school or when they go to bed always commit up to an hour of exercise a day. My exercises at odd hours are more of a blessing than sacrificing “me time”. I’ve found inspiration in others and found myself looking inwards and outwards for motivation. I take inspiration from everyone I meet - even people who can’t be physically active... It reinforces why I’m lucky. Whether you see yourself as your own motivation, or you can see the power of health in your children’s eyes, committing to a fitness routine always begins in you head.

Set a goal

There is nothing more motivating than seeing your workout schedule. Register early early and commit to your exercise program that will get you in shape internally and externally. Setting realistic goals that include clear milestones is a way to progress to your goals. You will find a ripple effect occurs and things fall into place with your work, home life and health. The goal doesn’t have to be just limited to weight loss; maybe its a mission to lift a heavier weight than last week, or feeling great in a bikini for summer, or even going for a walk. Whatever it is, define it, write it down and revisit it daily. Make sure it’s realistic and you can actually adapt your life around meeting the goal. Other wise you’re setting yourself up for failure.

Schedule a regular workout time

Some of the most committed exercises do it everyday and before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build an hour each day to be good to your body. During university I was motivated to exercise regularly to keep my energy up for my eduction, my kids, work and in myself. It’s easy to stay in bed, but you have to set an alarm and take extra initiative. Then you’ll find more energy and can be more efficient through out the day. If you convince yourself that you’ll fit in a workout sometimes round that last meeting, once the kids go down for a nap or when your other half home on time, failure is certain. Chances are a last minute invitation will come along; weather will foil a bike ride, or the kids won’t nap. Writer your workout on your calendar and be time efficient and arrange things around this hour as if it were any other important appointment you need to keep.

Think fun and variety

By nature, humans need change and variety to stay motivated. We also need to have fun - even while we’re working hard. So do both! Whether it’s a toning and sculpting workout that chances in routine every so often, or lifting heavier weights, running faster than your previous 5k keeping a variety of exercise methods, modifications, scenery can even make you forget you’re working out. Workout variety also challenges your body in unique ways which may introduce you to new muscle groups you didn’t even know you had. Consider disciplines that give you more bang for your buck, see exercise as a dual purpose as mental therapy and physical activity.

Reach out to others for support

It can be hard to ask for help sometimes. Yet in outfit yo stick to a fitness program it’s important to encourage ourselves as well as other people. Exercise is built into our family lifer, we view it as a necessity. For others it’s finding a friend with a shared zest for exercise and planning your workouts together or even just talking about them. Having a group of like minded people who are on the same journey as you is an excellent way to stick to your plan. Sharing your positive and realistic experiences is a great of relief for you and also a support method for other people too!

If you can make someone smile by sharing your experiences and supporting them - DO IT! It’s time to start thinking like an athlete, not a spectator. Set a goal, enlist a friend, mark it on your calendar and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness and more energy for everything else in your life.

————————————

Do you want support on your fitness journey but don’t know where to start? Join my team here .

I look forward to seeing you very soon.

The importance of accountability for exercise

Mon, 20 May 2019 11:08:00 GMT

Accountability is the key to get results

Knowing the importance of accountability is half the battle when it comes to reaching your goals - whatever they maybe! Once you know why accountability is important - you realise that it takes more than effort to reach your goals.

The benefits of accountability include increase motivation and information actions. Once you understand, doing the workouts, following the meal plan and what you may find difficult at first soon becomes a breeze!

Having goals help you aim your plan towards YOUR success - one thing I say time and time again is that your fitness is a life long commitment. There is no one real goal when it comes to health and is comes under an umbrella of your personal health goals. Weight loss for example, you get to your desired weight by having goals and keeping to your plan - but then what happens with that? It’s important to remember that hurdles, and progress are continuous so adapting your goals and having plans that can accommodate to your lifestyle is KEY. Like in our example - when you reach weight loss, it’s not a case of just stopping. You have to have a plan to maintain your weight. This is one of the reasons why I love this tailored program so much - by inputting your progress once a month I will personal tailor the plan to accommodate your continued progress - so we can learn more, educate ourselves and keep those gains coming!

Mindset

Mindset prepares you for physical exercises. Your mindset is important to the success of being accountable to yourself and to others. Focusing on taking care of yourself and others instead of being afraid of the outcome will help you. Focusing on improvement over perfection. This will help you a voice frustration and become focused on enjoying the journey instead of a particular result.

Using your resources

Being resourceful is important to staying accountable. Humans live in an increasingly connected world, not a vacuum. Healthy food, equipment, scholarly articles, my support and my teams from qualified individuals is all at your disposal! We are here every step of the way.

Having an accountability partner

It helps massively when you have someone to be accountable of you and equally you to them. Someone to help keep you on track, make you go to the gym when you don’t feel like it, and encourage you to meal prep when you can’t be bothered can make ALL the difference to your results.

It also makes training so much more FUN!!!

Keep yourself accountable to make it a lot easier to reach your fitness goals. Make time for the other important things in yourself. Improving health is not a chore - it’s a blessing!

Join my team today and i'll make sure you're accountable to get the results you dream of. You’ll also get access to my private Facebook group where there’s a community of like-minded women just like you to help keep each other accountable.

Click here to join my team for less than a cup of coffee a day! :)

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Fitness Myths that are holding you back

Your muscle won’t turn into fat- Fitness Myths That Are Holding You Back

Principles of muscle building

The magic of maintence calories for fat loss

Joanne’s Journey

Training Guidelines For Hypertrophy

How to incorporate running into your training

Benefits of Running

Competitive Running

Types of Races

Benefits of Racing

Adding Running to Your Workout

Wrapping it Up

How to have a great workout, every workout

The Power of Consistency: How To Embrace Good, Bad, and Amazing Workout Days

Measuring and Maximizing Workout Intensity: Using RPE and Reps in Reserve

It's so much more than aesthetics!

It's so much more than aesthetics...

Workout Vocab

All the fitness terminology you need to know!

Abduction

Active recovery

AMRAP

At Home / In Gym

DOMS

Engage, activate, switch on

HIIT

HILIT

HIRT

Lateral

NSV

Rep

Round

Set

Strength training

Superset

BONUS ROUND: I’m working WHAT muscle?!

Do you NEED creatine and supplements?

5 REASONS WHY YOUR GLUTES AREN'T GROWING.

NOT SEEING THE RESULTS YOU WANT?

The Menstrual Cycle and Women’s Fitness

Boys look away now, we’re talking periods! Dive in and find out how to optimize your training around your cycle.

How to workout your calories

Diastasis Recti And Postnatal Recovery Tips For The First 6 Weeks And Beyond

What does diastasis recti feel like?

How do I know if I have diastasis recti?

Your healthcare provider may recommend movements for diastasis recti or they may refer you to a specialist for additional treatment. How do I test myself for diastasis recti?

How do I prevent diastasis recti?

Total Daily Energy Expenditure (TDEE)

LET'S BUST SOME CALORIE MYTHS

A little strategy to make a successful glute max workout

DOMS - Does it make you grow?

What is the best rep range for muscle development?

Laura Cuff Fitness Journey

Janets Fitness Journey

Why you shouldn’t aim for DOMS!

Progressive Overload - The Concept you need to know to Grow

How to stop self-sabotaging

3 Tips For Training Post-Pregnancy

3 Tips For Training Post-Pregnancy

My Road To Recovery

I'm back!

Holly's Inspiring Story

Nutrition Tips To Build Peachy Glutes

Is your diet affecting your gains?

10 Reasons You're Not Getting The Glute-Gains You Want

Training but not seeing results?

Calorie Deficit vs Calorie Surplus: Which One Should I Follow?

Are you eating the right amount to get results?

Alexandra's Story

Sharing your journey helps ..

Tracking Your Progress

My Top 5 Ways To Stay Motivated Exercise Regularly

The importance of accountability for exercise

Accountability is the key to get results

Your healthcare provider may recommend movements for diastasis recti or they may refer you to a specialist for additional treatment.

How do I test myself for diastasis recti?