The Movement Link Podcast

In today's episode, I look at why we need to move beyond labelling carbohydrates as 'good' or 'bad.' We continue to see health and fitness enthusiasts classify carbohydrates as black and white, however as is the case with most things in life, carbohydrates exist on a spectrum and it's important that we apply context to someone's diet and carbohydrate choices befo...

It's never too late to start chasing what makes you happy... In this week's episode I sit down with Photographer and Personal Trainer Jenny Chan. After 20 years in the photography industry, Jen made the decision to follow her passion of becoming a personal trainer. After working through and overcoming several personal challenges, Jen is now focussed on empowering other women to find happ...

When it comes to water intake, I imagine we've all heard the general recommendation of drinking at least 8 glasses of water per day. But is this enough for everyone? And is there some way we can make a more accurate determination of just how much water we should be aiming to drink as an individual? Jump onto this week's episode to find out! I also cover some simple, practical strategies...

One of the biggest reasons I see people struggle with being in a build phase long enough to see results is that they struggle to tolerate feeling uncomfortable as their weight increases. And the reaction when people start to feel uncomfortable is that they immediately seek to lose that weight via another diet or mini-cut. So what can we do to help manage the feelings that come with being in a buil...

As bodybuilders, we frequently test the boundaries on just how far we can push our body before it pushes back. Spending an extended period of time on a restricted energy intake (calories consumed), whilst continuing to drive a high level of energy output through training, steps and cardio can eventually have a negative impact on overall health. In the lead up to my second round of shows last year,...

Trying to balance your macros when eating out can often feel like you're playing a never-ending game of tetris. In this episode I look at 3 different approaches you can take to managing your macros when eating out. As always, which approach you choose is going to be dependent upon your individual circumstances and personal goals. Have a question you'd like answered? Email me at themoveme...

Weight loss and fat loss are two terms that are often used interchangeably, however it is important that we understand and are able to differentiate between them. Our scale weight can decrease for many reasons, however this is not always going to be due to a reduction in our body fat. In this episode I look at the difference between weight loss and fat loss, why it matters, and also cover some of...

If you've ever experienced low back pain, then you know just how  frustrating (and painful) it can be. Although our natural instinct can often be to avoid doing anything until it resolves out of fear of making it worse, in many cases, rest is not always the best option. In this episode I run through several things that you can do to more effectively manage your symptoms whilst maintaining som...

One of the most frustrating things when it comes to training is hitting a plateau and feeling like you're no longer making progress. But, it's important to remember that plateaus happen for a reason! In this episode I cover several reasons why you may have hit a sticking point within your training, and steps you can take to help get things back on track and progressing forwards. Have a q...

How well your hips move (and how much movement you have in your hips) can directly impact your performance in various sports, as well as how the rest of your body moves.  In this week's episode I look at: The difference between hip flexibility, mobility and stability; Why hip mobility is so important; Where to start on improving your hip mobility; and Just how much mobility you really need. H...

Most of us have likely experienced mild low back pain at some stage in our lives - whether it be a general tightness as you bend over to put your shoes on, stiffness that occurs after sitting for a period of time, a mild case of sciatica, or a bit of pull down one leg. One of the main questions I get from clients who are experiencing  these types of symptoms is, "Can I still train with my bac...

When it comes to squats, there is no one single best way to squat. And this is because we need to take into consideration factors such as someone's mobility, injury history, anatomy and biomechanics, as well as their individual goals when it comes to helping them build their ideal squat. In this episode I look at several different factors and variations that you can apply to your squat to hel...

We're overdue for a Q&A episode, so here it is. Tune it to find out: Which foods can help you fuel an early morning gym workout; Food sources to help hit your protein target; If you should be squatting past parallel; If you really need to do your rehab exercises forever;  How I manage weight gain in my off-season; My best piece of advice for first-time competitors wanting to get on stage;...

Let's talk supersets! Have you ever wondered what your Coach means when they start talking about supersets? In this episode I cover exactly what they are, how they can be used, where we might see them in a training program, and why they can be an effective training tool, depending on your goals. Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of...

Pull-ups and chin-ups have always been a great indicator of relative strength - that is, your ability to produce maximal force relative to your own body weight. They are also a skill that I see a lot of people wanting to achieve, but struggling to get there. In today's episode, I look at the difference between chin-ups and pull-ups, and run through some basic exercises, drills and progression...

We all have those mornings where we wake up and wonder if we're better off staying in bed and skipping our workout, or if we should suck it up, get ourselves to the gym and get it done. Although it can be important to draw upon discipline and habit to get our training in, it can be equally important to be able to identify when pushing through may be counter-productive. So how can you determin...

Do you always need to de-load to manage fatigue? Sometimes the answer is no. A de-load (planned period of reduction in training volume, frequency, intensity or load) isn't always going to be the most effective, or sustainable option if your fatigue is being caused by other factors. Everything from lifestyle factors to poor program design can contribute to fatigue if they have a negative impac...

It probably comes as no surprise that comp prep can be an overwhelming and challenging time for many people who have the goal of stepping on stage. However there are behaviours, routines and strategies that you can have in place before entering a comp prep phase that can help to make the journey that much easier. In this episode I cover what you may like to consider as 'pre-requisites' t...

Welcome back to the first episode of 2023! We're kicking off the new year with a Q&A episode. Tune in to find out my thoughts on deadlifts, why I don't like using the word 'bulk' and why you should be taking your rest periods if you really want to build muscle. Trigger warning (15:35) - I do disclose my stage weight and off-season weights at this time point in answering one...

"2023 is going to be the year I get fit / lose weight / run a marathon / learn a new hobby..." We all know the person who starts talking about their new year goals before Christmas, but then ends up 6 months into the new year and is still yet to make a move on those goals. Don't be that person who dreams of making changes leading into a new year, but fails to execute them! In my las...

I see so many people throw a lot of their hard work away each year over the Christmas and New Year period with an all-or-nothing approach to their diet and nutrition. But it doesn't have to be that way! You certainly don't have to maintain a rigid routine over the holiday period and track everything that goes in your mouth, but there is a big difference to enjoying this time of year with...

Core stability and core strength are terms that are often used interchangeably. In reality, core strength and core stability are two very different things and as such require two different approaches when it comes to training each of these optimally. Tune in to learn more on: Exactly what your 'core' is and which muscles are involved. What we mean when we talk about core stability. Why w...

"But I can't feel my glutes/quads/lats working." This has to be one of the most common phrases I hear each week, and also something that I think most of us would have experienced at least once in our training journey. In this episode I walk you through 4 strategies that you can try if you're struggling to 'feel' or engage a certain muscle group. If you're someone...

In this week's episode I was fortunate enough to be able to sit down once again with Nutrition Coach Ash Norton , this time to talk about our own personal experiences with body image and body confidence. We have both noticed the topic of body confidence coming up more and more frequently with our clients and also how the idea of gaining confidence in one's body is often tied to weight lo...

Our primary goal when starting a cut or diet phase should not just be about how much weight or fat we can lose. We should be equally focussed on preserving as much muscle as possible! Aggressive deficits, excessive cardio, low protein intake and high stress can all create a sub-optimal environment for keeping your hard earned muscle. In this episode I cover eight strategies that will help preserve...