Who Magazine Feature

Who Magazine Feature

Check out this months WHO Weekly Magazine for my latest feature!

For the past three months of 2017, I trained Julia on behalf of this wonderful magazine. I was responsible for her nutrition and training programs, and we worked together two-days per week

Julia made a heap of progress over those 8 weeks!

Overall she lost 11kg, and dropped 12cm from her waist and 11cm from her hips

Her BMI reduced from 33 to 30. Her motivation for nutrition and exercise improved throughout the challenge.

There is still a little way to go, and Julia is still working hard, but for 12 weeks this is an amazing start!

It was awesome to be selected as one of the trainers for the magazine, and an experience I hope to repeat in the near future

Jen x

Beautiful Bodies Launching 29th January

Beautiful Bodies Launching 29th January

NOURISH. LIFT. FLOURISH

Very excited to share that my new 8-week challenge, BEAUTIFUL BODIES, is coming soon!!

Bridging the gap between who you are, and who you want to be, this is the ultimate woman’s mind-body transformation program.

Keep a look out on my social media pages, it officially launches Monday 29th January!

Jen 💜

Strength Training isn’t Just About Getting A Bikini Body

Strength Training isn’t Just About Getting A Bikini Body

Strength training isn’t just about getting a bikini body. When I began lifting weights I was focused only on physical goals but it wasn’t long after I started that I realised how diverse the benefits really were!

Curves, improved body composition and muscle tone are all amazing benefits but there are so many others, like how your confidence improves with muscle and nervous system adaptations regardless of body composition changes, or the benefits to your health in mobility, posture, circulation, bone density, immunity and mentality.

Becoming a stronger woman physically helps you become a more powerful woman internally and over time it teaches you that you can do anything you set your mind to.

You don’t have to be an athlete to begin weight training, you just need to be committed to the idea of becoming a stronger, healthier and more powerful version of you

Why your Nutrition and Programming Needs to be Personalised if you are Serious About Getting Results

Why your Nutrition and Programming Needs to be Personalised if you are Serious About Getting Results

Body re-composition can be a complex, layered process. Some people respond easily and others don’t, and this is simply unavoidable. Genetics, your athletic background and your emotional/mental state play a HUGE part in this.

I find men often respond easier than women, which comes down to hormones, as well as attitude. Women have been prayed on and taught to hate their bodies for years, and I hear it ALL the time, women saying ‘nothing works for me’, but 9/10 of those women are following generic nutrition and training plans. With the right support and programming/nutrition, transformation is definitely not impossible. The same applies to men when it comes to achieving optimal strength/nutrition

What needs to be considered though is that EVERYONE is different, and I can tell you from personal experience that if I didn’t personalize my clients meal/training programs, AT LEAST 80% of them wouldn’t have gotten any tangible results.

 

So, why does your programming need to be individualized?

Because you have you own experience level, weak points, strong points, levers, limb lengths, schedules, lifestyles, preferences, etc. Programming should become more difficult over time if you wish to get stronger over time. Likewise, if you follow the same program or intensity of training forever, your results will eventually halt.

I find the worst examples of ‘halt’ programs are the very generic ones such as body-pump and circuit training. You will get results at first, but after a few months you will just get/stay ‘fit’. This is fine, however if it is body re-composition, or strength development you are after you need to lift weights, and push yourself progressively harder in weight/volume/intensity in order to keep getting results. And this needs to be teed up with a good nutritional plan. The human body is like an adaptation machine.

I follow a basic template with my girls as most will have similar weaknesses (eg hips and upper back), but I then adapt this template to suit individual requirements. NONE of them are exactly the same, unless one client has the exact same circumstances as another.

Why does your food plan need to be individualised?

Because no one is the same hormonally, metabolically, physiologically, psychologically, and no one has the same history. Many fitness/nutrition businesses these days work on the following model – make three templates, hand out the closest one to the client, cross fingers, hope for the best. If it doesn’t work, scrap that person and highlight the person that it does work for. It’s more of a business model rather than a service model, but the fitness industry is a big-money business now.

Take for example the following women (and for this example, lets just assume that they are all aiming to increase muscle and decrease body-fat so they can feel good in a bikini in summer);

Client 1: Weighs 90kgs, used to suffer from bulimia, has just introduced some light training, has been predominantly inactive throughout her life, and has little or no education about the fundamentals of nutrition

Client 2: Is tall, thin and underweight, and really wants to build muscle. She has tried to in the past but just doesn’t see results, which effects her motivation

Client 3: Suffers depression, allergies and fatigue, walks 3-4 days per week, works and studies full-time, and has two children

Client 4: Is active, has always been active, had a six-pack since childhood and can eat whatever she wants, and generally remains pretty lean

There are some massive differences there, but this kind of variety is NORMAL. All of these women want to change their body composition but each require a totally different approach to their nutrition

So lets assume I give them all the same 1800-calorie meal plan, and the same program with 5 days of weights and two cardio sessions per week. Here is an example of the potential outcome for each of those clients;

Client 1: Could become overwhelmed and drop off very quickly, returning to old habits

Client 2: Will probably get through the training okay but will struggle to stick to that many calories as she will churn through them once she adds the exercise

Client 3: May struggle to find the time and energy to complete all the workouts, which will leave her feeling doubtful and defeated. The training may also add to her fatigue

Client 4: Most likely, she will breeze through, probably even go off the plan here and there because she’s looking good and feeling confident. This is what you call a high-responding client.

So as you can see in that situation, one of these clients has succeeded and the rest aren’t too happy. Which is why they need to be taken care of individually, which takes effort on the part of your coach, but you shouldn’t be expecting anything less.

If you are just aiming to improve your health and overall wellbeing, then a generalized plan will most often suit. These plans are often much cheaper and also serve as a good starting/introductory point.

However, if you have specific goals and you feel like there are a few ‘layers’ that you will need to work through, then you may need support and no matter who you hire for the job, make sure what they write up for you is ESPECIALLY FOR YOU – an individualised plan with a long-term goal in mind

Jen 🙂

Fat vs Muscle – Which Weighs More?

Fat vs Muscle – Which Weighs More?

Trying to lose weight? Here are a few examples of why you need to monitor your progress with more than just checking the scales, ESPECIALLY when weight training When it comes to body composition it’s important to note the difference between the density and appearance of fat and muscle. 1kg of fat is soft, lumpy and sits right under the skin, and it takes up more space on the body as 1kg of muscle, which is tightly packed and close to the bone. I get the women I work with to take measurements along the way as well and pictures and bodyweight, as your weight will fluctuate constantly throughout the process. When it does, it can seriously mess with your head! You also want to build and/or maintain as much muscle as possible in the process, so measurements and visual changes are more significant than scale weight So here are some of the girls results over the past 8 weeks just as an example – you can see that the ‘cms’ lost are a lot higher than you would think for the ‘kgs’ lost. You can also see that one girl has actually ‘gained’ weight 2.2kg lost > 20cm down, 4.5kg lost > 34cm down, 1.8kg lost > 20cm down, 4.5kg lost > 34cm down, 4.1kg lost > 35cm down, 2.5kg lost > 19cm down, 3.1kg lost > 22cm down, 700gms gained > 15cm down, 2kg lost > 14.5cm down, 4kg lost > 23.5cm down Preserving muscle and strength is achieved by keeping a good balance between training and calorie consumption, and it will also leave you with more sustainable changes in the long run *Please note that the attached image is not an EXACT representation of size, it is merely being used as an example
Same Weight, Different Body – Lisa’a Transformation

Same Weight, Different Body – Lisa’a Transformation

This is a perfect example of what happens when you approach fitness goals with health as a top priority, and also why you can’t rely on scale weight to track progress. On the left she is 58kgs, on the right she is 70kgs

In 2014, Lisa was eating about 900 calories per day with almost ZERO carbs, and her training routine involved weights AND cardio sessions daily. On the right in 2017, Lisa is doing 5 weights sessions, three cardio and her calories are (on average) 1800 per day. Carbs are around 170gms per day.

Physical changes aside, Lisa is healthier, stronger and happier in her fitness journey compared to when she started. She is also an awesome, very dedicated personal trainer….

Can’t wait for her to hit the stage for a second time this April!

Whether your goals are strength, health, or body composition focused, it is ESPECIALLY important for women to focus on training balance and a healthy metabolism for sustainable results. Patience, consistency and optimal health are key

 

 

 

 

 

Transformation is yours for the taking. 

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