5 Reasons You’re Not Seeing Results in the Gym

5 Reasons You’re Not Seeing Results in the Gym

Read time: 7 minute read

Spinning you wheels and not getting the results you seek in the gym or your lifestyle routine? If so, you are not alone, so I thought I would dedicate this post to all the ladies out there who are busting their butts but can’t work out what’s missing!

Essentially, results come from consistency, adequate training with progressive overload and plenty of recovery, and for most people, really good nutrition.

Let’s start with the first, consistency.

 

  1. You’re not consistent enough

Consistency is key, and the main reason results fall short. This probably comes more under ‘mindset’ but without it, you can’t get results. Building a body is a long-term endeavour, it can’t be fast-tracked or skipped, you just eat and train, train and eat, and be patient.

All professional bodybuilders can attest to the time and dedication it takes to build a physique, particularly one that turns heads. On the plus side though, a body built over the long term is something you get to walk around in.

The reason people fall short on consistency is because they chase the fads – fasting, no carbs, double workouts, HIIT sessions. These things have benefits yes, but when it comes to the long-term results, eating well, and eating a lot of good food, daily and consistently and pairing this with a solid weight training regime is the only way.

There are outliers, yes, those who do this kind of thing and look great, but this is not why they look great. If they look good with these methods it’s their genetics that have allowed it.

 

  1. You’re following poor programming, or have poor program balance

Training should always be a strength-based development program with cardio as a ‘topper’. Cardio should never be the focus – including HIIT. This is not the way to build a strong, lean physique.

Programming should be progressive and not random, so you need to follow a program which is within your capabilities and where you aim to increase strength in each exercise over a period of time. The program that follows that will be more challenging in either exercise order, volume, load or all three, but it won’t be completely different from the first one if your focus is to get results.

I believe the ideal time period for a program is 8 weeks if you’re in the first year of training, as you can progress a lot more quickly within that first year. I even do 4-week blocks for brand new clients. Once established and stronger all over, I find 12-weeks to be a great time-frame to commit to each program.

If you break it down over 12 weeks, it takes around 2-4 weeks to find the ideal weight and learn a new exercise, and then 8-10 weeks following that to really push your capabilities with those exercises. Just as you start to get bored or plateau, it’s time to change in up. This is where patience comes in, changing your program all the time because you’re ‘bored’ or ‘impatient’ will only hinder your long-term progress.

 

  1. Inadequate nutrition

Changes in body composition are even more dependent on food intake than training. If you don’t eat enough you will have inadequate nutrition to recover and build muscle from your sessions, but if you eat too much you will gain body-fat.

You also need to determine what kind of constitution you have – can you handle dairy, processed foods, gluten and wheat, or not? For some people, a whole-foods diet is essential for progress but for others they can be more flexible. You need to work out where you fit here and stick within reasonable boundaries if you want your body to respond positively.

I always try to get my clients eating as much food as they can, whilst still feeling good, and not gaining body-fat. For some women this is 1700 calories, and for others it’s 2300. Everyone is different and unique differences are uncovered not with a calculator, but with consistent tracking, patience, and check-ins where we look at weight, measurements, photos, and strength progression.

This applies even when dieting – you want as much food as you can get away with, and you don’t want to be eliminating food groups unless your body tells you they need to go (and there are professional ways to approach this).

 

  1. Improper technique

Back to training – you can’t build a physique if you don’t have good technique.

I get that is feels good to enter a gym in your first week and put a 60kg barbell on your back, but if you’re not doing it properly all you’re doing is ‘impressing’ the people around you whom also have no idea and sabotaging your results in the long term.

Most women don’t naturally have the structure for weight training, they need to build it. This means developing the glutes, hamstrings, abs and back muscles to a point where your posture is sound, and those muscles are working just as hard as (or harder than), the muscles that are naturally developed like the quads and traps. See my post on the posterior chain here, to dive a little deeper into that.

Some women take 12+ months before they can squat 60kg, and others take 3 months. Some need to do months of mobility and postural correction whereas others need minimal. If you want to learn good technique, you need to hire an experienced professional. Just because someone has a gym or 300K followers on Instagram does not indicate experience – it indicates cash in hand and time spend on their phone, posting things that trend and interacting with other accounts.

Research someone’s history and understand the industry is very new, and the more years spent mastering their craft, the more you’re going to get for your money. The overall point here is, good technique will have you burning more calories, and building way more overall muscle (in all the right places) than poor technique will. So don’t skip the fundamentals and again, be patient.

 

  1. You are training too much!

Lastly here we have over-training. It is not that common to over-train in a way that is damaging for athletic performance but it does happen, particularly when there is poor programming or if you aren’t eating enough to fuel your activity.

Where I find it most common is amongst gym people who are trying to change their body composition. Doing ‘more’ is not always the answer. Well, it’s rarely the answer. It is crucial to choose an exercise load that your body can handle, and that you are nourishing for. If you eat as little as you can, and train as much as you can in the hopes that this will ‘speed up’ progress, you are misinformed.

My philosophy with my clientele is always to give them as much food as possible, and as little training as possible, that is needed to get results. I never through extra training in, particularly cardio, in the hopes that they will get more out of it as this just isn’t the case Long story short, over-training can leave you falling behind on your goals and it just isn’t worth it.

 

What to do if you’re doing any of these things…

Stop. Reset. Restructure your approach. Seek professional help if you must but avoid continuing down a path that isn’t working well for you! Send me an email if you want more information about any of these topics.

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

Jen x

Carrot Cake Oats

Carrot Cake Oats

Read time: 4 minute read

Introducing my latest, greatest and most favourite macro-friendly Oats recipe!

Carrot Cake Oats

I created this after hearing about them on youtube, and so many people asked for the recipe so here goes;

Ingredients;

  • 60gms oats
  • 100gms egg white
  • 20gms vanilla protein powder
  • 20ml sugar-free maple syrup
  • 1/2 large carrot
  • Spice mix, or Chai latte mix
  • Cinnamon
  • Himalayan salt!

The amount of these ingredients can be adjusted to suit your own macro targets, for example you can use 40gms oats, or 70gm. I make a massive bowl myself with 80gms where I can fit it into my macros!

Method;

  • Cook up the oats in a saucepan, mixing constantly until smooth/cooked
  • Add in 1/2 grated carrot and mix another 60-seconds or so. Lower the heat on the stove a little so they don’t overcook or stick to the bottom
  • Add in 1tsp chai mix, some cinnamon, and salt
  • Add 100gms egg whites, and continue to mix. You need to keep mixing as this cooks to prevent egg white ‘chunks’ from being formed
  • Once the oats mixture is fluffy and thick, remove from the stove and place in a bowl
  • Add 20gms vanilla protein to the oats and stir through – this adds more protein for those who need it, though the recipe tastes great without it
  • Decorate with a little more spice mix on top, and add your sugar-free maple syrup

Voila!

I recommend eating with a small spoon so it lasts and lasts

And before you go ahead and worry about the fact that oats are, in fact, a carb, note that they are a great source of carb known to help maintain healthy blood sugar levels (as they are also high in fibre), aid in digestion, and if you’re an athlete or gym-goer, oats provide plenty of energy to fuel and/or recover from hard training sessions!

Macros for this recipe (as listed) are;

  • Calories: 388
  • Carbs: 43gm
  • Protein: 37gm
  • Fat: 5gm
  • Fibre: 6gm

Let me know if you try it!

Jen

Pre and Post-Training Nutrition

Pre and Post-Training Nutrition

Read time: 4 minute read

PRE AND POST TRAINING NUTRITION: How does it work and how important is it really?

The purpose of pre and post-training nutrition is to provide your body with the most effective nutrition to support your training and body composition goals, increasing the availably of those nutrients at the time you need it most. These two nutrients are protein and carbohydrates; protein as a building block, and carbohydrates as fuel.

Meal timing aside just quickly though, as I want to make it clear there are things that are way more important, and need to be prioritised FIRST in order to maximise your chances at overall success:

  • Adherence and consistency when it comes reaching your macro targets,
  • The quality of your training and training methods, and
  • Your overall health and stress levels.

Without these things in check, it won’t matter what time of the day you eat what nutrient. So, overall health and consistency first, and perfectly timing your meals second!

Now to answer the original question; how do I best time my meals?

Here is a very simple run-down of how you would approach your nutrition before and after training, for those ready to give it a go:

 

PRE-TRAINING:

  • Eat a carbohydrate and protein rich meal, with lower fat. This could be something like lean meat with rice or potato, oats with whey protein.
  • Make sure to leave at least 90-mins to digest the meal before you train.
  • If you are training first thing, and you’re not ‘dieting’ you can train fasted
  • If you are dieting, I recommend you have a small protein-meal before you go to the gym, to avoid stressing your body out too much (especially for females). Something good for this could be protein custard, a protein yogurt, or similar.
  • If you’re training at night, then carbs and protein can be consumed pre training really easily

POST-TRAINING:

  • You want to eat something that is higher in carbohydrate and protein, but lower in fat and fibre, as the faster this meal is digested, the better for muscle recovery.
  • Think – white rice or potato with lean beef or chicken, or rice cakes with jam and a whey protein shake in water.
  • The higher your choice of protein is in the amino acid Leucine, the better this will impact your muscle recovery. This can be found in the largest amounts in lean meat, egg whites, and whey protein supplements.

Meal timing is great if you’re wanting to just just that little bit more from your nutrition and training. If you’re not quite there yet, and you find all this timing info overwhelming, then it is completely OK not to get this right in the early stages. You will still make progress. Many of my clients have competed (and won) without worrying about meal timing at all!

The image is chicken breast with jasmine and wild rice, and some pomegranate seeds – delish! There’s a little spinach in there (I had too much in the fridge!) but this is a pretty good option for pre or post training 😉

Hope this is helpful. Leave any questions in the comment section below and I’ll answer them for you.

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

Jen

Featured Interview with Bulk Hackers

Featured Interview with Bulk Hackers

Read time: 15 minute read

In January this year I was interviewed by Bulk Hackers, they were interested in my philosophy and background and how I overcame chronic fatigue. Here is my interview:
Tell us about yourself and your training

My name is Jenifer Lee, I am 36 years, living in Australia. I specialize in women’s health and lifestyle change. My education centres on nutrition, personal training, and naturopathy, as well as energy medicine. I have been training for 20 years and a personal trainer since I was 18.

I own my own holistic health coaching business, which combines multiple health disciplines to offer women health, body and mindset transformations, both online and in person, locally and internationally.

I approach all coaching from a whole-health perspective, aiming to restore balance in both body and mind whilst my clients chase their individual goals. A large portion of my business is in body re-composition, including bodybuilding competitions and prepping for photo-shoots.

Outside of that I enjoy writing, drawing, painting, playing music, travelling and reading. I practice meditation daily and always strive to learn more about the world.

Training wise, I have tried everything from dance to martial arts, cycling, powerlifting, bodybuilding and strongman. I was once a cardio bunny totally addicted to the ‘runners high’ until I learned about the value of lean muscle and eating to help your body grow strong.

Since finding a balance with weight training and nutrition, I haven’t pursued any other forms of exercise as this brings the most benefit for me in both body and mind.

Describe a typical day of training

My training philosophy is based on a combination of powerlifting and bodybuilding, which I’ve developed over the last 10 years of coaching. I focus on weight training and building strength, and prescribe nutrition to fuel that.

For me personally, I follow that same philosophy, but I train for fun now and not with the intention of competing. My training split varies but generally the balance is legs twice per week, back and shoulders twice per week, and chest/arms once per week.

I do some cardio for fun but I don’t prioritise it. My favourite exercises are for the posterior chain; deadlift movements, squats, lunges, and rows.

I like to train alone, as I train clients most days. It’s my time to focus on myself and my own health and well-being.

At the moment, I am training intuitively, since I just recovered from chronic fatigue. I don’t like to set targets for myself and risk over-doing things. I generally remember all the weights I lift anyway and thus don’t log it, though when I had competition goals in the past I logged everything in a diary.

As I am predominantly weight training, I don’t focus so much on measuring heart rate, just session times and energy expenditure, to ensure its consistent week to week.

How do you keep going and push harder?

I don’t necessarily push my limits in training any more. I suffered from Chronic Fatigue Syndrome for around five years and only in 2019 was recovered enough to train again. I used to be all about pushing as hard as I could, whereas now I maintain a healthy balance and focus on remaining strong and enjoying myself.

I think in order to stick at training for the long term, you need to spend time finding a routine and discipline that works for you. People tend to love cardio for the ‘high’ you get afterwards, but in my opinion it is fleeting and you have to keep training hard to get it again.

Weight training is the easiest to invest in long term, but you do need to spend some time with a trainer in the beginning, building foundations and a split that works with you in order to really feel the benefits of weight training that you can benefit from in the long term.

Another tip to keep the momentum going is to ignore what’s going on around you. Train for yourself and eat to be strong and healthy, but don’t over commit or put too much pressure on yourself to look a certain way.

A healthy body looks fabulous no matter what percentage of body fat you carry, and I think women sometimes get discouraged by the fact that they don’t look like a professional within the first year.

It takes a long time to build a physique, but your efforts never go unnoticed and once you are consistent enough to feel the benefits, the motivation to continue comes easily!

How are you doing today and what does the future look like?

If I could start over in my bodybuilding/fitness journey, I would do a lot of things differently. I came up in a time where very low calories and high amounts of cardio were the norm in exercise prescription for women, as well as very restrictive food choices.

I used to eat around 10 different foods as they were considered ‘clean’ foods. I don’t think these methods are beneficial for women at all in the long run (not even really in the short term), so I make sure to pass on better wisdom to my clients, and also ensure I never go down that road again myself!

My goals for the future are just to remain strong and healthy, and focus my energy on building my business. I love sharing my knowledge and supporting women in their journeys to becoming healthier, stronger, happier women.

How do you recover, rest and handle injuries?

I train consistently in a split that works for me, I have never been injured but in saying that I have had a lot of postural issues that took a lot of correcting along the way. I don’t push beyond what I consider to be good technique, because doing that only sets you backward in the long run.

I have been out of training for a period of about four years due to chronic fatigue, and I managed that through natural therapies and light training, until I was well enough to build my training back up again.

I think listening to your body and training smart is the key to longevity in training, and many people get caught up in their egos and miss the signals their body is sending.

I generally sleep around six to seven hours per night, and this is plenty for me. I started turning my WiFi and phone off at night, and avoiding lights after dark as a management tool for my chronic fatigue, and since recovering I maintained this habit as I sleep much deeper, and wake up feeling rested.

When I travel, I either cram my sessions in on the days I am home (if I’m away only for a weekend), or if its longer I either have active rest or do full body sessions only a few days per week. It really depends on where I am and whether a gym is easy to get to.

How is your diet and what supplements do you use?

My diet consists of primarily whole foods, I don’t like to eat processed foods, mostly because my body doesn’t agree with it and after battling health issues, I have learned that low-inflammatory nutrition is essential for optimal mind and body health.

The only supplements I use are a Evolve WPI (Whey Protein Isolate) and glutamine. My favourite brand is Evolve by Australian Sports Nutrition (all products), and NoWay protein by ATP Science. I leave the rest to my food. In times of stress, I supplement with magnesium and zinc, and around my cycle I take a liver supplement to support detoxification. I take a more specific approach these days, rather than taking all the traditional training supplements, as I find it more beneficial for me now.

What has inspired and motivated you?

I am inspired by learning more about the mind and body, and inspired by supporting others to see and experience their own potential. This is what keeps me going and what I invest all my energy in.

I am inspired by music and other health professionals as well. Learning new information and applying this to my business and myself is key to keeping me inspired and motivated towards the future.

Music wise, I listen to a broad range, for training it’s mostly 90’s RnB, but in my free time it’s Soul music and a lot of world music. I read a new book roughly every two weeks, and frequently listen to podcasts on health and well-being.

My favourite books to read include Breaking the Habit of Being Yourself, and You Are The Placebo by Dr. Joe Dispenza, Mind over Medicine by Lissa Rankin, and anything by Paolo Coelho, as he has so much wisdom in his stories. I actually have a list of my favourite books in the ‘free resources’ section of my website.

Advice for other people who want to improve themselves?

If you want to improve yourself, the best advice I could give is to find a mentor. When I started out, the Internet was new and there was not much knowledge going around. Progress was much slower and in most cases, a result of trial and error.

Doing your research into a good mentor will fast-track your journey in ways you can’t imagine, and I think skipping this step is a big mistake. Self-research, YouTube, and free online programs just don’t cut it (especially if you have the added difficulty of a health condition, or a history of disordered eating).

I often think to myself, imagine how different my life would be if these people were around when I was younger!

I have had at least 10 significant mentors in my health and fitness journey, including a psychologist, naturopath, chiropractor, homeopath lifting coach, and energy medicine practitioners. I learned a lot from them and as much as it costed me money, I would not have the knowledge or health that I do now had I not learned from them.

The biggest mistakes I find are those who self-prescribe strict eating regimens, try to train way ahead of their training age, not paying attention to their body signals, underestimating the importance of eating healthy food, and not eating enough calories to fuel their training.

Are you taking on clients right now?

I am currently at capacity with my coaching, as it is all one-on-one and I only have so much time every day to commit to my business! I do have a waiting list so when spots open up, I offer them to the next person available.

To go on the waiting list, I have a short interview process that I run through, to ensure that person will be a good ‘fit’ for my coaching. I think it’s important to make sure you’re both on the same page when it comes to expectations, before beginning any coaching journey.

Click here to see the full interview

Jen x

 

Simple Nutrition Tips for Long-Lasting Results

Simple Nutrition Tips for Long-Lasting Results

Read time: 15 minute read

Over the past 10 years of coaching women in weight loss and body transformation, I see the same mistakes being made over and over again. In todays post you’ll find 5 fundamental nutritional principles that can’t be avoided if you want long-lasting results.

You may have never heard of them, as in 2020 we live amongst a sea of misguided, unregulated, sales-oriented miss-information. Especially in the nutrition space. Accurate information is often overlooked as it doesn’t grab attention like a quick-fix does. We get addicted to extremes and to thinking that in order to make progress we need to go ‘all out’. But guess what? You don’t.

These fundamental principles are really all you need to get started, and I apply them to every client I work with. 

 

1: EAT MORE FOOD, AND EAT OFTEN

I have met only a handful of women over the years who were eating even close to the right amount of calories for their fat loss goals. On average, numbers range from 1100-1500 calories per day, and often with a couple of 2700 calorie days thrown in there. 

Women generally believe that the less they eat, the better their results will be. What they don’t factor in is their body’s physiological needs, most importantly a need for safety, and a need to reproduce. Safe bodies can make babies, unsafe bodies cannot. A ‘safe’ body for most women, is one that has enough body-fat for hormone regulation. If your calories are too low, your body won’t feel safe, and you won’t lose weight. 

Women also fail to take into account their activity levels. Ladies, if you want to train like an athlete, you need to eat like one.

With almost all new clients, I increase the quality of food, the amount of calories eaten on a daily basis, and the size of the individual meals. Often my clients can’t finish the food in the first week, but are surprised to see weight loss at their first check in. That’s about all it takes to realise that eating more, and more often, is key. It’s also not long after that when they find themselves asking when their next calorie increase is! 

How to implement this: 

Firstly, track your food intake for 7 days, including everything you eat. A good calorie tracking app is MyFitnessPal and it’s free. Secondly, calculate your basic metabolic rate, by multiplying your weight in pounds by 12. That is the number you should be eating, on a rest day, to maintain your weight. 

Eg I am 72kg; 72 x 2.2= 158 (weight in pounds). 158 x 12 = 1896. That’s approximately how much I need to eat in a day to maintain my weight, if my metabolism is healthy. 

2: EAT MORE PROTEIN

Protein is the body’s primary building block. It plays an important role in weight management, helping your body repair and build tissue (the key one here being muscle from training). It also makes ‘dieting’ easier as it increases satiety. 

Also very importantly, adequate protein intake ensures you don’t lose too much muscle when losing fat. When you diet, and are on a calorie deficit, your body burns your fat stores, but it also taps into your muscle stores. Ensuring you have enough protein, and are lifting weights, is the best way to ensure that the majority of your weight loss comes from body fat. 

I personally recommend animal protein as a priority. It is the most anabolic, meaning your body uses it more efficiently than plant protein in building and sparing muscle. You want to eat around 1.5-2x your bodyweight per day. I personally prescribe 2x bodyweight for most clients, unless they’re not used to eating protein, or have trouble digesting it, in which case I start them off with the lower target.

How to implement this:

Track your food for 7 days (as above), and check how much protein you’re eating. Use the example below to calculate an ideal amount of protein for you. 

Eg I am 72kg; 72 x 1.5 = 108. 72 x 2 = 144. I need to eat between 108-144gms per day for best results.  

3: TRACK YOUR FOOD

 

If you’re not tracking your food intake, and you have no idea how much you’re eating, you’re kind of like a Powerlifter without a barbell. You can’t do anything

You may lose weight simply by removing large amounts of food, or food groups (such as carbs, animal products, sugar, etc), or exercising like a maniac for a period of time but once this progress stops, you have got nothing to work with. And that’s assuming you can keep the restriction up long term. 

In order to optimize your fat loss or muscle building, you need to learn how much fuel your body requires, what foods work best for you, what nutrients different foods contain, etc. The more you learn about food, and how your body uses it, the better your success will be. Body transformation is all about finding a calorie target that works for you, and then manipulating it over time. 

Don’t mistake what you see on social media with real life. ALL body transformations that stick, or involve considerable muscle gains, require consistent food tracking, followed by adjustments where necessary, followed by more consistent food tracking. This also applies to the women taking performance enhancing drugs. There are no exceptions

Food tracking is a time consuming practice, which involves planning, organizing, and making sacrifices. This is a practice that can be difficult to learn, but becomes easy over time with great reward. 

How to implement this:

Download a calorie-tracking app, such as MyFitnessPal, and start entering all your food (as above). See how much you are eating. Eat that much consistently (or using the calculation from the first point), and track your progress with weight and measurements. 

4: EAT MORE FIBRE

Fibre is a carbohydrate (‘carb’), but it is not digested in the small intestine thus it acts differently to your most-loved carbohydrate friends, starch and sugar. Starch and sugar provide us with glycogen (fuel), whereas fibre makes its way all the way to your large intestine, bulking up your stool (poo), and feeding your good bacteria. 

If you don’t eat enough fibre, not only do your good bacteria starve (and in some cases resort to eating your own gut lining), you also risk constipation, as the food in your bowel can’t move through properly. When you are constipated, your body can’t eliminate waste efficiently, thus leaving you feeling tired, bloated, and sometimes, in pain. 

How to implement this:

Include fibrous foods, such as vegetables, fruits, and whole grains. A typical fibre target that works well for most people is 20-30gms per day, more if you’re heavier, and less if you’re lighter. Again, you can track this on a calorie app. 

5: EAT MORE VARIETY 

When I came up in the bodybuilding world, there was a lot of emphasis on eating ‘clean’. Specifically, our diets consisted of, and were limited to, the following foods; beef, chicken, fish, eggs, oats, rice, sweet potato, rice cakes, apples, broccoli, peanut butter, whey protein, and Udo’s oil (a horrid tasting omega 3-6-9 fatty-acid blend). All other foods were ‘bad’. 

I basically choke of the thought of eating like that again, and also cannot believe we were that stupid, as it turns out you can achieve amazing results, and in most cases better results (if you factor in health, vibrancy, and sustainability), by eating almost any food, provided that, you can track it (point 3). 

These ‘clean’ diets work well because there is little variation, thus getting to peak condition (lowest body-fat possible for you) is easier. However, this is not an approach that’s required for your every day competitor, or a woman who just wants to get the most out of her body. 

The negative side of ‘clean’ eating, is it’s hard to maintain, it’s socially isolating, and falls short nutritionally in the long run. For my friends and I who ate that way, relentless cravings for other foods lead to binge eating, and punishing ourselves for eating ‘non-optimal’ foods (I’m talking things like strawberries and avocados). So, this kind of eating comes a set of problems. 

I have never recommended this kind of strict approach (with the exception of two or three week periods, right before a competition for my clients with more stubborn bodies), though many coaches still do as it’s the bodybuilding way. I am strict on the total calories and macronutrients, but not their source. I have had countless clients make it to the comp stage, and win, without adopting this kind of strict ‘clean food’ eating regimen. Variety is key in long-term success. 

How to implement this:

Eat a variety of foods. When it comes to meats, mix it up, eat the rainbow when it comes to vegetables and fruits, understand that different foods come with different nutritional profiles. If you love chocolate, include it. If you love ice cream, include that too. SO LONG as your macros/calories are accounted for, you will still lose body fat. 

So that’s it ladies, my top 5 nutritional tips. Notice that supplements, fad diets, intermittent fasting, and heavy calorie/nutrient restriction, don’t make an appearance here. They aren’t required, nor are they healthy and sustainable long term. 

If you want me to expand further on any of these points in upcoming posts, let me know!

For nutritional consultations, contact me for more information 🙂

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

Jen x

 

 

 

 

 

Transformation is yours for the taking. 

Fill out the form below and your ebook with these 11 practical tips will be delivered directly to your inbox shortly. 

You have Successfully Subscribed!