The Movement Link Podcast

Can you lose weight without counting calories? Absolutely.  In this episode, I walk you through how to approach weight loss without tracking calories, some habits that can help make the process easier, and why calorie counting is only one of many tools available to you.  For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to s...

Why does hunger seem so much harder to manage on some days than others?  In this episode, I discuss what high-risk hunger days are, some of the common reasons they occur, and practical strategies you can use to stay one step ahead of your hunger.  For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each...

Injuries are frustrating, but they're (rarely!) a life sentence, and one of the best things we can do is continue to move.  In this episode I cover mindset and recovery, and look at practical ways to modify your training so that you can keep moving whilst managing your injury. For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Ins...

One thing I see regularly are people struggling with consistency around food - and not because they don’t know what to eat, but because rigid meal timing simply doesn’t fit real life.  In this episode, I discuss eating windows - a nutrition tool that can help encourage more regular meal patterns whilst allowing for flexibility around life. I cover how eating windows work, who they may help, why fl...

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 repl...

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...

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...

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...

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 Nutrition IG: @jemmalee_exphys Email: info...

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 conten...

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...

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 c...

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 ea...

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...

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 Nutrition IG...

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.  Fo...

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...

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...

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...

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 enq...

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...

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,...

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 coach...

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...

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 feedba...