The Movement Link Podcast

GLP-1 medications like Ozempic have changed the weight loss landscape - but are we using them properly? In this episode, I break down how GLP-1s work, why they're so effective and the concerns around using them without proper lifestyle intervention. I also discuss muscle loss, nutrient deficiencies, weight re-gain and why these medications should support long-term behaviour change - not replace it.PMID: 41500720, 41549912, 40584822For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

If you've ever said things like "I need to stop snacking after dinner" or "I need to cut out chocolate," or "I need to spend less time scrolling Instagram’ and you’re still struggling to follow through, it's likely because you're focussing on everything you want to avoid, rather than things you should be doing more of. In this episode I walk you through how to shift your narrative from avoidance-based goals to approach-based goals, and how setting approach-based goals can make achieving your goals a whole lot easier. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

This episode is not to tell you that you should be eating more fruit and veg (because you probably already know that), but rather, I want to walk you through some simple strategies that will actually help you do the thing. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Tracking macros, counting calories and following a meal plan can be useful tools when it comes to managing your nutrition. But, they're NOT the only options we have (and also, do you really want to be tracking macros for the rest of your life)? So in this episode, I’m going to walk you through how to manage your nutrition without macros or meal plans, and give you some practical strategies you can start using immediately. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

If you’re tired of your weekends cancelling out all of the progress you’ve made during the week, this is what I’d change.For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

In this episode I walk you through step-by-step, exactly how I would navigate a fat loss plateau with a client - what to look out for, and what to change once you've identified your sticking point. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

You're training consistently. You're eating well. So why are you struggling to build muscle? Jump onto this week's episode to find out some of the most common reasons I see people spinning their wheels, and what you can do to make your process more efficient. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Should you be able to add weight to an exercise every week? And what happens if you're not increasing the weight on a weekly basis? Does this mean that you're not getting stronger?Jump onto this week's episode to find out what's realistic, and what we should be looking for to help monitor progressions in strength. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

RIR and RPE are thrown around a lot in training programs. But what do they actually mean? Tune in to find out what they are, how to use them, and how to apply them to your own training in a way that allows you to make your workouts more effective. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

In this week's episode I walk you through how to calculate a calorie deficit, as well as highlight some of the common mistakes I see people make, that make the whole process of dieting far harder than it should be. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Tune in to find out how to build a meal plan that is flexible, sustainable, ticks all the necessary nutrition boxes, and actually fits your lifestyle. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Knowing how to distinguish between true hunger and appetite (cravings) is really important as this can help you to make better food choices, feel less guilt around eating, and actually tune into what your body is asking for. In this episode I'm going to walk you through the difference between hunger and appetite, how to identify which one you’re actually feeling, and also why it matters. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

So It’s December (already) which for most of us, probably means parties, food, drinks, more food, and the classic “I’m either going to be perfect… or completely send it” mindset. In today’s episode, I'm going to work through some simple strategies to help you enjoy the festive season without falling into all-or-nothing thinking - so you can have fun, feel good, and not spend January undoing December. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Whether you’re in a build phase, have high energy requirements due to your job or sport or are simply trying to gain weight, being told that you just need to ‘eat more’ is about as helpful as telling someone in a diet phase that they just need to ‘eat less.’ So what can we do to make eating in a calorie surplus a little bit easier? Well, in this episode I thought I’d take you through some of the strategies I use to help me hit my current calorie target (which is 3500 cals - and that's a lot!), as well as some strategies I use with my coaching clients to help them meet their energy needs. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Here's the thing - you don't need to be losing weight, or underweight, or eating in a calorie deficit, to be under-fuelling. Under-fuelling isn't just about not eating enough - it's about not eating enough for what your body needs to do, and you don't need to be an athlete to be under-fuelling.Here are some of the most common signs you might be under-fuelling, and how to turn it around to ensure you're actually giving your body the energy it needs to function in all aspects of life. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

When it comes to progressing your training, one of the most common questions I get asked is if it's better to do more reps, or should you increase the weight. There are pros and cons to both, so in this episode I'll look at both sides, look at what makes sense in a variety of situations, and also show you how to decide what's best for you and your training. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

In this episode, I share my go-to strategies on how to make planning your nutrition for the week less of a headache. These are super simple strategies that I use every single week, and that I also encourage my clients to use when mapping out their own weekly plan to make the whole meal-planning thing less stressful and way more doable.For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

In this episode I run through 5 of the most common mistakes I see people make when it comes to nutrition, and what you can do instead. If you’re always hungry by 10am, or fighting off the cheese and crackers every afternoon at 3 o'clock, or always find yourself elbow deep in a tub of ice-cream after dinner, then this episode is for you. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Social media is a stomping ground for how women should eat and train during different phases of their menstrual cycle - but how much of it is actually true? In this episode, I look at what the science says and also share some practical ways to help you understand your own body better. And for the guys listening, this one’s worth it too if you want to better support your partner. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

These are the top 3 supplements that I would recommend to support training performance for anyone on a budget.Each of these supplements is supported by a huge amount of research showing that their efficacy. Because if you’re going to buy something, I think it’s important that you’re spending your money on something that actually works. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Join me as I go through my worst injury and why mindset is so important, variables to consider if you want to optimise your recovery, late-night carbs, how to manage training if you're time poor and why I love big lifts. Some epic questions that were a lot of fun to answer! Thanks again to everyone that submitted questions for this episode. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

How do you know when it's time to go heavier and increase the weight of an exercise? Because at some stage, you'll likely reach a point in your training where everything feels heavy (that's kind of the point!). So in this episode, I share a simple four-point checklist to take the guesswork out of weight increases so you can keep progressing safely and confidently. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

When it comes to building a training split, it's important that this aligns with your goals, your lifestyle, and your ability to recover. In this episode, I break down exactly how to choose the right split for you, the key questions to ask before you start, and practical examples for 3, 4, and 5-day training weeks so you can train smarter, not just harder. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: In Focus Coaching & Sports NutritionIG: @jemmalee_exphysEmail: [email protected] 

Wondering if you can still drink alcohol and make progress with fat loss? In this episode, I break down how alcohol affects your body, how it fits into a calorie deficit, and what to watch out for if you want to include it without sabotaging your goals. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

If you've ever wondered how to actually calculate your macros, this episode is all about giving you a clear, step-by-step guide to figuring out your protein, fats, and carbs.Now just a quick heads up that I will be throwing around some numbers, so grab a notebook and pen and let's dive in. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

In this episode I'm looking at fasted training and fat loss - because logically, it makes a lot of sense to do your workout on an empty stomach in the hope that it will help burn more body fat. So I'm going to break down what fasted training is, how it works, the really important difference between fat burning and fat loss, and whether skipping breakfast before your training session is really helping your results. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

In this episode, I’m going to give you my top tips on how to make tracking your calories easier, less stressful, and actually useful. I’ll also cover common mistakes, what to do if you find yourself running out of calories by 4pm, and how to use tracking as a flexible tool (rather than a rigid rulebook). For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

In this episode, I share how to go on holiday, enjoy the food, and still come home feeling good - without overthinking it or worrying about undoing all your progress. Because, yes, it is possible to relax, enjoy yourself, and stay on track. It just takes a few simple strategies, a little awareness, and knowing how to make it work for you. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

There is currently an (over) abundance of protein added, high protein foods and snacks on our supermarker shelves. But do you actually need these in your diet? In this episode, I look specifically at protein added foods, plus the health halo effect that often comes into play with protein packed foods. And most importantly, I also go over how to figure out if all of these weird and wonderful protein added foods are a really good fit for your diet or not. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

In this episode I go through 3 different ways to establish what your maintenance calories are, and also explain why your maintenance calories are not one set number. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

Sports drinks and electrolyte supplements are all the hype right now, but do you actually need one in your gym bag? In this episode I look at general guidelines for hydration and performance, when plain water is totally fine, when sports drinks might help, and what role electrolytes really play in training and performance. We’ll also look at how to calculate your own fluid needs, what happens when you lose too much through sweat, and how to stay on top of hydration before, during, and after training. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

In today’s episode, I’m breaking down the difference between adequate vs optimal protein intake. Now, this conversation was prompted by a recent newspaper article suggesting that protein is overrated. So I'm going to dive into what our current national healthy eating guidelines recommend, where those numbers come from, and why they might not suit everyone (especially if you’re active or have specific health or performance goals).So let’s clear up the confusion and work out what an optimal protein intake would be for you :)For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

Smart watches and fitness trackers are great, but can you really rely on them to tell you how much you should be eating? In this episode, I dive into how accurate (or not) your calories burned data really is, and why it shouldn’t be calling the shots on your food choices. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] References:How well do activity monitors estimate energy expenditure? A systematic review and meta-analysis of the validity of current technologies.Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse CohortEvaluating the Validity of Current Mainstream Wearable Devices in Fitness Tracking Under Various Physical ActivitiesAccuracy of Heart Rate Watches: Implications for Weight ManagementAccuracy of Fitbit Devices: Systematic Review

In this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information. If I’ve done my job well, then hopefully this episode should leave you knowing the difference between a WPI and a WPC, what to look for in a good protein powder, what to avoid, and if you actually need to be including protein powder in your diet. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

In today’s episode, I’m diving into detail on my recent Streetlifting comp - the training, the mini cut, making weight, the nutrition plan, the taper, and the final result. But I also want to chat about what it really taught me: why putting too much pressure on yourself can backfire, and why adaptability is important when things don't go to plan because as we know, life is always going to be there to get in the way, no matter how meticulous you try to be. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

Today, I want to dive into some super simple (and often overlooked) tips to help you manage hunger in a weight loss phase. And I promise this episode is not just going to tell you to eat more protein and more fibre and more plants. Those things will absolutely help, but I want to give you some practical strategies around how to plan your day, build and eat your meals in a way that will help you better manage hunger and set you up for success in your next weight loss phase. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

If you’ve ever stood in the supermarket staring at a low fat, low carb, gluten free, sugar free, taste free, all natural, organic, high protein snack wondering if any or all of those claims are true, well this week’s episode is going to break down how to actually read and understand nutrition labels without needing a science degree. So whether your goal is fat loss, building muscle, or you’re just wanting to understand a little more about what you’re putting in your mouth, this episode’s got you covered. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

You already know you should be drinking more water. But actually doing it? Well, that often seems to be the hard part.This episode covers simple, realistic ways to drink more water without over-complicating it (some might even surprise you), because I promise that meeting your fluid intake should not be that hard. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

In today’s episode, I’m joined by PT, nutrition coach, and behavioural change specialist Ash Norton and we’re diving into a topic that sparks a lot of debate - can women really bulk up? Is it even possible? Can we achieve the same muscle gains as men? And do you need to worry about waking up one day suddenly looking ‘too bulky’? In this episode we’ll break down the science, the myths, and look at what really happens when women focus on building muscle. Ash Website: ashnortonhealth.comAsh Instagram: @ash_onlinecoachFor online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

Weight loss and fat loss are two terms that are often used interchangeably, however it is important that we understand and are able to differentiate between them. Our scale weight can fluctuate for many reasons, however this is not always going to be due to an immediate increase or decrease in your body fat levels. In this episode I look at the difference between weight loss and fat loss, why it matters, and also cover some of the many factors that can contribute to weight loss that don't always lead to a decrease in fat. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content. Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

If your response to missing a workout or eating one off-plan meal or snack is to write off the rest of the week, you’re stuck in an all-or-nothing mindset - and it is killing your progress. How do I know this? Because I’ve been there. This approach only ever leads to inconsistency, frustration, and burnout instead of real results. In this episode, I want to break down why this mindset is holding you back and how I would go about building a more sustainable approach to training and nutrition.For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

If you've ever sat on the lounge and wondered how on earth you've just worked your way through a family block of Cadbury's, then (a) please know you're not alone, and (b) please listen to this episode. If you always struggle with over-eating when it comes to chocolate, this episode is where I share 2 guidelines that I've found extremely helpful both personally, and also in my coaching sessions. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

I know I often talk about dieting and how to make a diet phase easier, however just as eating less can be a challenge, so can actually trying to eat more. Whether you’re in a build phase, have high energy requirements due to your sport or are simply trying to gain weight, being told that you just need to ‘eat more’ is about as helpful as telling someone in a diet phase that they just need to ‘eat less.’ So what can we do to make eating in a calorie surplus a little bit easier? Tune in to find out!For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

If you’ve ever been in the middle of diet phase and had the occasional day where food has gotten the better of you and you’ve wondered (a) where the entire packet of Tim Tams just disappeared to and (b) how on earth you’re going to make up for the fact that you've just blown your daily calorie budget out of the ball park, then this episode is for you.For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

Bad training sessions. We all have them. Those days when you’re just not feeling it, would rather not be there, have zero motivation to get through another set of squats and couldn’t possibly face another lunge. Tune in to find out what you can do if you find yourself in the middle of a session that you’re just not vibing, and what steps you can take to manage your day to ensure the emotions from one bad session don’t flow over to negatively impact the rest of your day. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

When I started this podcast about 2 years ago, I never had any expectations about how long I’d run it for or how far it would go. My main purpose behind this was just to have fun, share my thoughts and hopefully help break down some of the misinformation around training and nutrition that is now so prevalent on social media. So I'm super excited to have hit 100 episodes! Thank you to everyone who submitted questions for this week's Q&A, and to everyone who has listened to, shared or given me feedback on episodes along the way. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

After posting on my IG story last week that I make my own pre-workout, I've had a lot of questions as to what I include and also why I choose to make my own rather than purchasing a pre-made powder. So this episode answers both of those questions for you! Just a quick reminder: what I include in my pre workout is specific to my needs and my goals, so please do your own research (and ask lots of questions!). There are also good pre-workouts available, so you definitely don't have to make your own (this is just my personal preference). For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

Have you ever wondered how many days each week you should really be training? Or perhaps you’ve seen your friend training 5 or 6 days a week, and you wonder if you need to do the same in order to get results? In this episode I’ll run through all the factors that we need to consider when it comes to training frequency - there is no one-size-fits-all approach when it comes to how many days per week you should be training, but this episode should provide you with some guidelines that you can use to help you determine what is going to be most effective for you. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

Building muscle is a really slow process. Unlike dieting, where we can visibly see positive changes in as little as 2-4 weeks, you may not actually see any visible muscle growth for 4-6 months, or potentially longer. So if your goal is to build as much muscle as possible in the next 12 months, this episode will walk you through the key things that I would be focussing on personally, or with any of my clients that have that the goal of gaining muscle. Because the process of building muscle is actually really simple when you know what you need to do!For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected] 

Although I think most people understand the importance of warming up before their workout, I feel that less of us know exactly what to include in our warm up to make it effective. In this episode I cover:Why we should be warming up;How much time we really need for an effective warm up;What an ineffective warm up looks like;3 simple steps to building an effective warm up. If performance and movement quality are a priority for you, then you should be warming up in some capacity. This episode is going to show you how you can build a quick and effective warm-up in 5-10 minutes and ensure you’re getting the most out of your body and your workout. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: [email protected]