Metabolic Myths Keeping You From Losing Weight

Metabolic Myths Keeping You From Losing Weight

Read time: 10-minute

Looking to feel healthy, energized and (maybe) lose some weight? Myths are rife in the fitness industry, so I am here to bust the most common myths around metabolism for you.

First of all, your metabolism as we are referring to here, is the fire that burns through food and drink. The higher it is, the easier it is to lose weight. Chronic dieting down regulates your metabolism, which makes it HARDER to lose weight. So, believing these myths will keep you from achieving your goals, and that is why we are covering them 🙂

Let’s start with the most common one;

Myth 1: I’ve tried everything and can’t lose weight 

Metabolisms simply adapt to your lifestyle. Anyone can lose weight, they just need to take a metabolically friendly approach. (if you want to learn more about this, check out my Nutrition course where I cover it, and help you fix it, in detail.)

The issue with most women, without getting too deeply into it, is that most women don’t eat enough calories, or enough nutritiously rich food on a daily basis, to create the foundations of a healthy metabolism.

When daily health targets aren’t met, cravings come in and we often over-indulge in hyper-palatable foods, pushing daily calories over the top into a surplus (more than you need). Fad diets are often leaned on too, when women find themselves believing this, as they want to get the ‘diet’ out of the way as soon as possible.

It’s not possible to just ‘get it out of the way’. Eating well and eating well regularly needs to become a lifestyle, not just a one-time thing for a period of time. The sooner you accept this, the sooner you start to feel leaner, stronger, healthier, and more energized.

Additionally, most women who say this, have never tried a measured, slow-going health-focussed approach, approved by a professional. What they mean by ‘i’ve tried everything’ is that they have tried every fad diet, trendy group challenge, or extreme methods.

Always keep in mind, the truth is a hard sell. It’s not romantic, fancy, quick or easy. You may have noticed this by now though with the content I’ve shared with you so far!

 

Myth 2: Your metabolism slows as you age 

 

The great news is that this is totally false, IF you continue to remain active.

Your metabolism is a reflection of your lifestyle. Generally speaking, as people age, they become less active and after age 30, they start to lose muscle. In women, it’s been suggested that this could be up to 15% by the age of 50, further declining after that.

If you remain active, continue (or start) weight training to maintain muscle and continue to fuel your body, with a nutrient rich diet, your metabolism simply will not slow down all by itself, it will respond to what you’re teaching it, and require it to do. End of story.

 

Myth 3: Exercise boosts your metabolism

 

Ok, so there is some truth in this one. Post exercise, there’s something that we call EPOC (excess post-exercise energy expenditure). This refers to the increase in energy (caloric) demands after a workout and essentially, the harder the workout, the greater the EPOC. But we’re only talking about around 60-extra calories over a 16-hour period, not a whole bucket of hot-chips worth 😉

When you have a sluggish, highly adapted metabolism and your body is under stress, this kind of intense exercise will actually just cause more stress on your body.

So it’s better to look at it like this:

Exercise increases the amount of energy you expend on that day only. For example, you burn 250 calories on the stepper, it hasn’t ‘increased’ your metabolism, it has simply burned through more calories than you would have had you remained sedentary that day. That means, you can eat 250-calories more that day, if your goal is to maintain your weight. 

 

Myth 4: Weight training increases your metabolism 

This is true, but it’s not dramatic. Increased muscle mass from weight training has been shown to have an effect on improving metabolism, but it’s not a huge amount when it comes to building muscle naturally.

For example, it’s been estimated that one kilogram of muscle can burn up to 12 calories while at rest. 1kg of fat burns around 4 calories per day. If over time you were to increase muscle mass by 10kg, this means you’ll be burning 120-calories more per day. Keep in mind this may take you a few years to achieve, so the effect is slight. You will look and feel a lot different though, that is for sure, due to changes in body composition resulting from your training efforts.

Look at it like this; weight training improves the quality of the body overall, and when more muscle is built, performance improves and training sessions are more effective. This has an impact on how we can transform our bodies over time, but not so much an ‘overnight’ effect on the quality of your metabolism

 

Myth 5: Metabolisms ‘break’ 

False. Refer to myth 1 – ‘I have tried everything and can’t lose weight’. 

Your metabolism isn’t ‘broken’, it’s just efficient. Remember that an efficient metabolism is one that adapts really well to its environment.

If your metabolism is sluggish and you’re gaining weight easily, it is not doing what you want, it’s doing what it thinks you need. It’s protecting you from a famine, keeping you as safe as it possibly can.

Why does this happen? There are generally three reasons; 

  • Your body is under stress, be it physical or emotional.
  • You aren’t consuming the right kinds of health-based foods
  • You are under-eating regularly and on purpose
  • You aren’t training in a way that optimizes your health (over-training)

Fun-fact – it is actually rare that someone with anorexia reaches a skeletal body composition. This is a genetic factor, and many who are treated with anorexia aren’t that skeletal at all, they’re just undernourished. So simply not eating does not help everyone lose weight. 

 

Myth 6: I can boost my metabolism with (insert food or drink here) 

This is true, but not in the way you think. We hear a lot about spicy foods, caffeine, and pre-trainers causing an increase in metabolism, but all they really do is speed up your heart rate, or increase body heat. This doesn’t ensure that your metabolism will speed up!

You could say this statement has some validity, due to what we call the ‘thermic effect of food’ (TEF). These foods require more energy to break down, with protein, and particularly animal protein, being the primary example.

Foods that are high in nutritional quality can also have a more positive impact on metabolism than processed, under-nourishing foods, as they are less-likely to inflame and damage the gut lining, or maim your healthy and helpful gut bacteria.

Healthful, whole foods are metabolically nourishing, and fast-foods can be destructive. Note also, that how destructive it can be is relative to the individual, their current state and stress levels, so for some people junk food is fine in moderation, and for others it is the last thing they need. 

 

Myth 7: Multiple meals per day will speed up your metabolism 

This is false, and studies have shown that your metabolism will remain the same whether you eat 6 meals per day, or just one.

In saying that, I believe it makes a difference for women to have a few meals per day to prevent blood sugar crashes, and increase the chance of adherence. Women’s bodies are most often more prone to stress, and when you spend many hours without a meal, it can heighten that stress, especially when your metabolism isn’t particularly healthy.

So if you’re stressed, or if feeling hungry makes you feel stressed, stick to more frequent meals. If you’re not stressed, eat however you like!

 

Myth 8: You should eat ‘fat-burning’ foods

Sorry, but fat-burning foods don’t exist. Calorie-control is the only way to make the most out of a weight loss journey. As mentioned above this means fat burners, coffee, and berries won’t make your metabolism speed up and body-fat to drop off

Fat-burning occurs when your body has a low enough amount of food coming in from healthy sources, without it feeling unsafe. When this happens, in order to make up for the deficit in energy your body will tap into fat cells and use them for fuel instead.

So, the optimal ‘fat-burning’ foods for you are, the ones that are most nourishing and least stressful for your body overall. 

 

Myth 9: Carbs are the enemy when it comes to a healthy metabolism

False, false, false.

Although we can survive without carbs, it’s very hard to thrive without them. Especially if you’re physically active.

There are no short-cuts. You can’t bypass your body’s physiology with a simple trick. The basics work time and time again, you just need to be consistent and patient!

Ignore the influencers, your mum, your friends (who aren’t qualified), and trust the methods that have been working for years on end.

Save your valuable time and energy for getting results!

40 Things to Learn, Explore and Master Before You Turn 40

40 Things to Learn, Explore and Master Before You Turn 40

Read times: 10-minute read

1. Establish close friendships

You only need ONE. Someone you can be honest with, seek comfort from, laugh with. You may have one friend for each of your needs, and that is OK too. So long as you can be yourself around your friends, you need this by the time you’re 40

2. Drop shame

Shame is an emotion that is inflicted on us by others – we are shamed for something we say or do, and as a result we decide we are ‘bad’. Seeing a therapist is a great way to explore your shame – whether it is around money, your body, your career, role as a parent, etc – as it will help you unpack. After you have unpacked, start revealing these things to your close friends, and watch your shame melt away.

3. Heal attachment wounds

If you have disordered attachment patterns, meaning you can’t connect well with others without feeling anxious, avoidant or a combination of both, then it’s likely you have an attachment wound. This is something that can be worked through in therapy, and the result will be closer friendships, healthier relationships, and more connection to the people in your life in general. 

4. Psychedelics

I have tried a few, and they were life-changing. I wouldn’t do them on your own, but in a therapeutic setting with qualified professionals that can guide you through the material that comes up for you, absolutely. 

5. Learn to lift weights

Lifting weights strengthens your nervous system, which is the most important system of your mind and body. You only need to go 2-3 times per week to see the benefits so if you haven’t tried it, get to it!  

6. Master a healthy diet

This is a process that can take years, as junk food is so addictive and widely pushed into our lives starting in childhood. Junk food is also a common self-regulation activity, so when uncomfortable emotions come up, we stuff them down with food. Eating more healthfully can improve your overall wellbeing, and help you identify when you are reaching for junk out of nutritional deprivation, or for emotional support. It will also protect you from a large number of lifestyle diseases. 

7. Learn to self-regulate

Self-regulation is about maintaining a healthy equilibrium in the nervous system. If you have mental health issues, it’s likely you don’t self-regulate well. By widening your tolerance over time, you can take in more of what life has to offer, and not live your life dependent on prescription drugs or food, alcohol, exercise etc to self-soothe. 

8. Find a ‘calm’ place

A country, a place in your yard, a small town, whatever. Mine was the South Coast in my 20’s, then Byron Bay, then Ubud in Bali, and now it is Mullumbimbie and Brunswick Heads up in northern NSW. The second I arrive there, it’s ‘me’ time and I am calm. Find this place for you. 

9. Find a ‘calm’ thing, person, outlet

This might be a pet, a friend, partner, painting class, hobby. Something you can just grab that will help you find peace in a short period of time is the goal here. 

10. Identify what you need to feel balanced

This one ties into the above – what things do you need in order to feel well? Is it good food, a partner, your kids, a business, a weekly massage? What makes you feel good, and how often do you need it so you continue to feel good?

11. Work out how much money you need in order to be happy

You don’t need $1million in the bank in order to be happy, $50K/year might not be enough either. Do you need to own a place or are renting ok? Do you need that extra $20k if it costs you your weekends and evenings with your kids? Do you need 6 bedrooms,  or is two enough? Work out what you actually need, and pro tip – the more self-regulated you are, and the healthier you are, the less money will appeal to you as a path of becoming ‘happy’.

12. Write down what you’re afraid of, and free yourself from it

If you have a fear – eg people – that impacts your daily life, work through it. Get a therapist, identify its origins, and work through it. I had a fear of doctors, mainstream medicine, small spaces, the dark, and people. The people one was a problem, so I worked through it. The small spaces though? Not so much ruining my life. 

13. Work out how much time you want to spend working per week

Are you a 30-hour girl, or a 50-hour girl? How many hours are you actually happy to work each week? Once you work that out, you need to come to terms with the kind of lifestyle that allows you to lead, financially and personally. THe key is to find a balance here. 

14. Are you working to live, or living to work?

About that work life balance again. Is your work your number one priority, that makes you happy and sets your soul on fire? Or is your family that for you? You can’t really have both without a lot of hard work, so it’s likely you will need to choose one or the other as the dominant focus. 

15. What area of your life are you happy to take risks?

Taking risks builds character, so finding a few ways where you can push the envelope is great for building self-trust and opening new doorways for yourself. 

16. Love your BODY

You only get one body, and it’s highly likely you were not gifted with the ‘perfect’ one according to modern-day standards if you’re reading this. Come to peace with yours and no matter what it looks like, aim to take good care of it. 

17. Find and experience true safety with another person

Safety is a place you can settle into with a person, without any fear. You should not be anxious when they’re not around, or terrified that they will abandon you. You should not be wondering if what they said yesterday is the truth or not. Safe people are transparent, honest, open, consistent and, well, safe. If you can’t find this, find a therapist and work on your attachment wounds. I did this and it’s paid off big time. 

18. Find authenticity

This is who you are, to a core level, when no one is watching. Who is she, and how can you bring her out into the open safely?

19. AUTONOMY

This is knowing yourself deeply enough that you can say ‘yes’ and ‘no’ to people and things without doubting yourself. 

20. Stop watching the news. It’s full of shit

No discussion needed. 

21. List all the things that make you, YOU

All your traits, likes, dislikes, needs, wants, desires, characteristics. Write them down so you can begin to get to know yourself. This one helps with authenticity 

22. Enquire into your mental health issues

Do you have a mental illness? Ask questions. It’s likely it’s caused by your childhood, your food choices, alcohol, chronic dieting, poor relationships, working in a job you hate. I say this from personal experience by the way. Ask questions, as when you do this you can start to free yourself from the traps of your own mind, which can be held in limbo by a drug, but not ‘cured’. 

23. Enquire into your physical health issues

This is the same as mental illness. There are many reasons why you may be riddled with symptoms that lead you to be diagnosed with a health condition. There are also many ways to unravel a health condition. Not all of them, but many of them! Start asking questions – what can I change, what I am suppressing, how am I feeling towards myself? These are great places to start. 

24. Explore the idea that you are more than just your mind

You are an energetic mind with an electrical field that extends over 1 meter outside your body. You are 99% empty space. Your body holds onto everything you have not ‘digested’ throughout your life. You are not just a mind, your mind is merely an interpreter. 

25. Travel somewhere

Get out there and look at new places and cultures. It will open your eyes to how lucky you are. 

26. Live alone, be alone, experience life alone for a little while

If you’re never alone, you can never get to know yourself. If you are afraid of being alone, you have attachment issues, and these can be explored with a therapist

27. Cut back your socials

Social media is a breeding ground for insecurity, anxiety and depression. Studies have proven this to be the case. A fame lottery, where they choose some people to ‘make it’ on the platform is how it drives people to obsessively interact with the platform. Additionally, it hijacks your brain’s reward centre, making it harder for you to concentrate for periods of time or build a life in a way that is aligned with your authentic self. 

28. Stop comparison and competition

This one is most fueled by social media, but it’s important to recognise that you are your own person with unique skills, attributes, features and potential for contribution. Comparison is the thief of joy, and competition is essential to a point, but make sure you’re competing in a way that brings you joy. 

29. Align yourself

Alignment over hustle, every day of the week. Hustle is what they want you to do at the expense of your relationships, personal satisfaction and happiness. Get to know yourself, then align yourself with your dreams and desires, and go from there. The only exception I would add here is, once you’re aligned, it’s OK and sometimes totally natural to hassle your ass off for a while

30. Surrender

Nothing authentic comes from pushing all the time. Surrendering to the natural flow of life will lower your anxiety in the long term, and help you find what is aligned for you much easier

31. Research corporations. They rule the world and it’s time you know this

Most corporations have the same people in their boardrooms. This means, there is no real competition, the money lands in the same hands. Buy local, don’t believe media hype nor the PR stories that are crafted to take your money. Corporations want one thing – your money. If they take your mind, well that’s called neuromarketing, and they’re doing that too. 

32. Take a break from your phone, it’s destroying your ability to concentrate 

Everything on your phone is designed to hijack your brains reward centre. Keep it on silent (ensuring emergency contacts can override), and maintain your brain. You will be thankful when you don’t lose yourself to devices designed to connect you. Choose when you want to connect. Take back your control. 

33. Stop alcohol

Alcohol is a numbing agent. If you need a nightly numbing agent, you probably need to take a good look around you at your life choices. Are they wholesome? Do they light you up? Is your lifestyle making you happy? It’s never a bad idea to ask yourself these bigger questions. 

34. See a somatic therapist

Best. Thing. I’ve. Ever. Done. Research Somatic Therapy, and hire yourself a practitioner. 

35. See a therapist. It’s not shameful 

For almost all people, therapy is helpful. You don’t need to have a mental health diagnosis in order to justify seeing a therapist. They are there to give you an objective view of yourself, in a safe and loving way. If you don’t feel quite aligned, are struggling to manifest what you want in life, or find yourself riddled with uncomfortable feelings, see a therapist. They’re awesome. 

36. Learn to embrace uncertainty

This one is new for me, as I like to be in control. You can’t control other people or most outside circumstances, so surrendering (point #30) and going with the flow makes life much more palatable. 

37. Let go of overthinking

You cannot think yourself out of a problem, and most of the time, your brain is just trying to make sense of things in order to keep you safe. If your childhood was full of sunshine and rainbows, this is fine. If it wasn’t, then it’s likely that your thinking machine has it out for you. DOn’t overthink. Surrender, and if needed, find a therapist. 

38. Start a journal 

Just something to write in. Brain dump, write what you’re grateful for, what your dreams are. Write whatever you want. I have written 400 pages since April last year, it’s been great. 

39. Learn about parts – IFS

Your brain is made up of multiple parts, each with different characteristics, skills and feeling states. Learning about IFS has saved my life in a way, as I had many ‘parts’ that opposed each other – one that desired a loving relationship vs one who was afraid of connection. One that wanted to binge eat vs one who wanted to starve itself. Getting to know them, and bringing them all together has created a coherence in my life that I never knew was possible (I did this with a therapist, by the way!). 

40. Start having honest conversations

Honest conversations are how you connect with people. Release your shameful moments in a safe place. Speak your mind. Ask for what you want. Set boundaries around what you do and don’t want in your life. 

Bonus!

  • Ditch your masculine energy. If you’re a woman you were designed to flow with the waves of life. You are not a structured money making machine!
  • Set boundaries (all of the previous points will help you with those)
5 Keys to Stress-Reduction

5 Keys to Stress-Reduction

Read time: 6 minute read

Stress, you hear about it all the time, you’re told to reduce it, but what is it??

Want to master this topic? Check out my super-affordable mini-course on Stress

Stress is an acute response by the body when faced with a threat – be it physical, emotional, chemical, or spiritual. The body responds by activating what is called the sympathetic nervous system. This response prepares you to fight, or flee.

When the danger passes, we return to a parasympathetic state, which is where we rest, digest, heal and rejuvenate. This is the opposite arm of the autonomic nervous system, and this operates below the level of conscious awareness, meaning, you don’t have any control over it. 

When it comes to stress, it can be caused by more obvious things such as a car coming at you, or less obvious things, like your perception, or even your imagination.

Imagined stressors usually stem from early childhood where we formed beliefs, which are now deeply rooted into our nervous system, and those beliefs are now running the show. So for example if you believe deep down that you’re unworthy or unlovable, you may make terrible food choices, or work yourself to the bone in order to ‘rectify’ that wound and ‘prove yourself’ to the world around you.

Most often, this leads to chronic stress, and it can impact our lives greatly.

When in stress mode, we have issues with creativity, rationality, maintaining health, digestion, nutrient assimilation, sleep, relationships/friendships and more. If the body is in stress all the time, then our lives and bodies tend to fall apart.

So, what to do? Here are 5 tips to support a healthy nervous system.

  1.     Learn what a stressor is, and what it feels like

You need to identify what stress is, and like I mentioned earlier, it can be physical, emotional, chemical, or spiritual. If you don’t know what stress is, then you have no hope of rectifying it!

Everyone tells me they’re not stressed, but what we are usually saying is we are not overloaded with stress. The symptoms are still there.

For example, if you have a health condition, this is a stressor, if you have a high-stakes job, then this is a stressor. If you ruminate or experience a lot of negative emotion, then this too, is a stressor.

The first thing to do once you identify where your stress is coming from, is to assess whether these stressors are necessary in your life. Work out if they are coming from you, or if it is coming externally to you. Work out how to navigate it from there. Maybe you need to change your work conditions, set more boundaries, or change your lifestyle. It’s an exploration process that takes time but is 100% worthwhile.

The image below outlines what we call sympathetic dominance, which I posted on my Instagram. You can check that post out here.

Do any of those on the left-hand side resonate for you?

  1.     Intentionally teach the body how to switch back

We need to teach the body how to switch back to parasympathetic ‘mode’, meaning, we need to learn to activate the rest and digest system. Tools for this include eating healthier food, starting the day off with a wholesome breakfast, learning how to meditate, introducing breathing exercises, and finding activities that help you ‘switch off’.

  1.     Correct your circadian rhythm

This is your sleep-wake cycle. We all run on a 24-hour clock, with hormones dictating how we feel and what we do at certain times of day. In the evening, hormone fluctuations make us sleepy, in the morning these very same fluctuations wake us up.

The biggest thing that interferes with this rhythm is light – namely, blue light. Blue light blocking glasses are a great start, and if you wear them after dark, you essentially block the blue rays from signalling to your brain that it is daytime, when it is in fact, night time. Warm lighting for the home and blue-light screen protection or ‘night mode’ functions are helpful too.

  1.     Eat proper food and be intentional about it

Eating a high protein diet is highly protective as when under stress, the body requires more protein to sustain what you are doing. We also require more magnesium, salt, and zinc when we are pushing the limits, even under mild stress.

If your diet is heavily processed, then this is a stressor, both in the inflammatory nature of the food, as well as its lack of nutritional value. The body needs nutrition and if you’re chronically stressed, these nutritional stores will be drained and need to be replenished with a proper diet.

  1.     Take ownership

This one is a tricky one, as it involves you having to accept that it’s your fault you’re highly strung out, even if a lot of what has contributed to this situation was out of your control at the time. It is common to blame other people – husband, kids, job, friends, study, but at the end of the day it’s your life and you decide how that is going to look.

Oftentimes a lack of self-esteem, and lack of boundaries creates toxic relationships that are highly stressful. Learn to set boundaries. If you find yourself constantly ending up in stressful interpersonal situations, seek professional guidance – a councillor, psychologist – anyone who can point out your own behaviour and help you change it.

In conclusion

So those are my top tips, it’s obviously a super complicated subject and everyone has unique stressors and solutions that may work for them.

At this end of the day, you are the only person who can reduce stress in your life, and you need to want to do it. We are often so used to being stressed out that it is an addiction, and when it is low, we often seek it out so we can feel ‘high’ again.

Don’t get me wrong, stress is a great tool to have if you rely on it when it’s really needed, but then return to rest and digest mode after the stressful event – presentation, exam, wedding, awkward conversation with your child, etc – has passed.

If you want to learn more about stress, I’m running a mini course from Monday November 1st. Click here for more information!

Jen x

Jackie

Jackie

 

“I’ve had my ups and downs – I think I’ve learnt that you just have to keep trying, or keep going in order to achieve your goals.”

 

I joined a gym after having my second child. We were admitted to the QEII (Tresillian) for a little help with my Son’s reflux and sleeping and in the process the nurses made me realise I wasn’t doing enough for my ‘self-care’. I always loved being active, but I found many excuses not to exercise because of the time it takes, the weather, needing to shower after a long run or a swim, not having family to look after my kids, finding the time around work – one nurse suggested I join a gym as it was the most efficient way for me to exercise (and they have a crèche). The gym was the perfect solution.

In training with Jen, I felt confident in her knowledge and guidance that I had faith in the process despite not knowing what the destination would be. Consistency really proved to be key. I learnt a lot about nutrition. I found it amazing that I had spent over three and a half decades not knowing what I was eating, or how to eat for optimum performance. I learnt a range of new movements/exercises during the strength training and now I aim to keep lifting until I’m old and grey (or older and greyer).

I’m not where I’d like to be with food yet, but I do now know I have the commitment to follow a plan. I am guilty of letting bad habits sneak back in. I can see however that, this is a lifestyle choice and that once again consistency is key.

I’ve had my ups and downs – I think I’ve learnt that you just have to keep trying, or keep going in order to achieve your goal/s.

I did achieve my comp goal, but I do feel like I got a taste for it and I’d like to give it another go. COVID impacted my peak week (or lack of) and photoshoot, so when it’s time I’d like to try again. For my first comp, I was thrilled to see the results of the comp prep. This was a year and a bit post baby number two – so it was incredibly satisfying to feel so good in my own skin and to be proud of that achievement.

I do believe I benefited from seeing Jen early in my strength training journey. I don’t think I would have had the quality of training with the correct techniques if I had left it to the gym/‘franchise’ trainers. In this regard, I was invested in training effectively and efficiently and Jenifer provided the guidance and expertise to enable this.

I loved seeing myself lean and competition ready. I was amazed to see strength/definition in my shoulders I never thought I had. It was a wonderful feeling. I have always been a bit shy. I was incredibly nervous about competing, in a bikini on stage. Once I got there and I knew I had put in the work, it was an incredibly liberating experience. It’s a great way to showcase your hard work. It is a celebration of health and fitness. I also made new friends in the process which was an unexpected and valued bonus. I would like to compete again in order to have my family at the event to share the achievement with them.

I think Jenifer was most beneficial in helping me to see the importance of consistency. The consistency keeps it all on the rails. When things fall off the rails (as they do in life), Jen then taught me compassion. In my prep, if I over ate my internal monologue of the old/uneducated ways/habits would make me feel like reverting to some disordered eating habits of restricting – which would only make me hungry and lead to more binging. Jen taught me to see the bigger picture and that helped me to get back on track quickly, resulting in more consistency, less ups and downs and ultimately leading to results.

Ash

Ash

 

Training with Jen since: 2015

Goals: Strength, Strong Fit Bod, Gut Health, Stress Management

“I stopped making exercise a priority – as a result my mental health paid the price and I didn’t even realise!”

 

Jen helped to me gain a deeper understanding of myself and helped me rediscover my love of training, health and spiritual connection. Together we discovered that stress is a strong influence over my eating patterns and subsequent bloating. She has also encouraged me to meditate daily to reduce my stress and reengage with my sub conscious.

For the last 15 years, I’ve maintained a consistent gym/exercise routine During my time in the defence force.

After leaving the Army the purpose of my exercise regime was to maintain fitness levels, weight loss, health, and to a lesser extent mental health. I loved being healthy, fit, feeling lean and enjoyed a variety of fitness activities (which always included LOADS of cardio). I loved exercise, the feeling of utter exhaustion after a session was exhilarating and I loved being able to ‘eat more’ as a result. On reflection, I didn’t always have the best relationship with WHY I was exercising; sometimes I would use it as ‘punishment’ for not eating as well as I should have, or to ‘earn’ a big dinner with friends. 

After giving birth to my first child, I didn’t want to do as much cardio so I turned to weight training to achieve my fitness and weight loss goals. I joined a few gyms and worked with numerous trainers, each with their own ideas of how to get ‘comp ready’. These usually entailed an insanely restrictive diet. 

After what ended up being a gruelling experience of getting on stage, I was left feeling completely exhausted, starved and deflated. I devoured everything sugary/carb laden in my path with no ‘off switch’ in sight. I felt completely lost and sad, riding the sugar rollercoaster.

My mental health took a downward spiral and I am certain I developed some disordered eating patterns as a result of this. 

When I started training with Jen a year later, I loved that she knew exactly how I was feeling  and understood my desire to feel empowered and strong along with repairing my metabolism and mental health.

Initially, I wanted to train with Jen because I noticed her clients got amazing strength and weight loss results. I also admired how happy and healthy they all looked leading up to their comps.

I loved having the freedom to choose the foods I could consume and noticed results straight away. I felt leaner, stronger and healthier than I had ever felt before. 

Jen has helped me realise some fundamental truths about my life by, such as:

  • Connection: Everything in our bodies is interconnected.
  • Balance – between work, family, fitness and health takes time.
  • Be kind – Jen’s calm and caring demeanour is a constant reminder that it is ok to not get it right every single time. What is important is that you learn from your mistakes and try to be better/change tomorrow and to not be hard on yourself.
  • Find the love – reconnect with why you wanted to train, be healthy and nourish your body, mind and soul. I had to learn to balance my love of training, exercise and healthy eating with my new teaching career. 
  • Be Organised and Prepared – life throws so many challenges at you every single day. Planning when to train, preparing weekly meals and organising these things to suit your lifestyle will 100% help you to achieve your goals. Trying to short cut any of these only makes the process more difficult for yourself.
  • Reflect – regular meditation and written reflections/downloads will help to reduce stress, improve mental health and achieve my goals. 

Thanks forever Jen xxx

 

Suzie

Suzie

 

“Physically I weigh less, but I have so much more muscle and I LOVE the way my body looks and how it feels. I am definitely more in tune with my body’s needs…”

 

My love affair with health and fitness started at a pretty bad time in my life, as I was struggling with a recent break up and felt a little lost. Deep down I knew I needed to feel better, and BE better, so I started playing sport and joined a gym. The moment I walked in to the gym I fell in love with weights. I loved the way they made me feel and the strength I was developing. It was at that point I wanted more than the gym and sport could give me. I loved what was happening and the way my body was beginning to feel, but I felt like I could be better than I was. I got myself a personal trainer, who spoke to me about the importance of eating the right foods, especially for a women.

At this point, I was introduced to Jen. When I first met Jen, I sat roughly around 76kg and thought I had built some decent muscle. When I look back to who I was in the beginning, there have been drastic changes not only physically, but mentally as well. Physically I weigh less, but I have so much more muscle and I LOVE the way my body looks and how it feels. I am definitely more in tune with my body’s needs (and continue to understand this more and more every day).

Mentally I’m a completely different person. My priorities have flipped, I have a much higher standard across every aspect of my life, in the way I treat others, the way people treat me, and and with food. Since meeting Jen I set myself goals, and achieve them. And the standard at which my goals are set continues to increase with what I’m learning and the way my body continues to develop.

Jen has taught me too much for me to put down in to words. The main thing has been around nutrition and the importance of making sure that I’m fuelling my body right to get the absolute best outcome for me HOLISTICALLY. I understand how fuelling my body with nutrients can affect my entire body positively, not just for weight loss. Nutrients are energy and affect my moods, alertness and general wellbeing. The time she took to educate me is something I won’t be able to say thank you enough for. I understand the importance of focusing on long-term success and not letting anything get in my way.

My favourite part of the whole journey so far has been my success in my new and ever changing body. I have physical memento’s of my competition success, but the mental memento’s are what I’m most proud of. I went from being a footy playing, partying, unhealthy 20-somehting to a natural body builder who competes not only nationally (and places top3) but also competes internationally, within a few short years.

I am more driven and motivated to have a successful future than I have ever been before. I have loved seeing my body change and I’m so driven to continue to change it to be the best I possibly can be, and I know-without any doubt that I can and will achieve that with Jen.

 

 

 

 

 

Transformation is yours for the taking. 

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