How to get Toned the right way with Coach Jay Jay

If you are ready to lose some body fat and get in shape then this episode is for you.

Coach Jay Jay returns to the podcast to talk about

- How to train to get lean

- What you need to do to your diet to get results

- The common mistakes and myths in the fitness industry

- Why Jay Jay never made it to a competition.

- How to train for an older body

And Much more

Jay Jay helps busy working women get into amazing shape

You can follow Jay Jay here

https://www.instagram.com/jayjayk_1?

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PS If you want get started by dropping the 1st 8lbs then get my free 7 day meal guide that my client used to drop her first 8lbs before working with me

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Transcript

SPEAKER_00 0:00

Hello and welcome to the Million Dollar Body Podcast with your host Greg Fearon and today I'm back. It's been a while. JJ, welcome to the show. How are you?

SPEAKER_03 0:12

I'm good. When you said I'm back, do you know what I thought of?

SPEAKER_00 0:17

What did you think of?

SPEAKER_03 0:19

I shouldn't say it right at the beginning.

SPEAKER_00 0:27

No.

SPEAKER_03 0:28

Slim World. I'm back. I'm back. Why did you do that?

SPEAKER_00 0:35

I don't know. Well, it's because um, so we're um I haven't recorded a podcast in a long time. So now I now see how JJ has just linked, you know, the I'm back to people going back and forth to Slimming World every other couple of months when it wasn't working in the first place.

SPEAKER_02 0:52

Like two seconds into the podcast.

SPEAKER_00 0:54

And we're starting. Behave yourself until about five minutes in. Do your intro, tell the tell the listeners who you are, what you do.

SPEAKER_03 1:02

Okay, so I'm uh day day. Um, I work with women, busy working women, that are struggling to prioritize themselves. Um, lack time, energy, confidence. Yeah, and to I say lose weight, but more like get back in shape and feel confident again.

SPEAKER_00 1:25

You said a very important thing there, I think, where you said they don't prioritize themselves. Why is that what made you start looking at that as the issue?

SPEAKER_03 1:36

Um I think because being busy myself and obviously juggling work, family, running a business and all that stuff, like I I know that there's they lack time, don't get me wrong, and energy, etc. etc. Um, but that comes from probably just not prioritizing the basics because we know that that's there's time in that day. Um, maybe not a lot, um, but we find time to scroll on Instagram or we find time to, you know, like do things that that don't need to be done. Does that make sense? So I think for me it was more the fact of the women that I work with lack that confidence, they lack that energy and that drive and that motivation. Um, but I've kind of realized that actually, and even for myself, it's not necessarily time, it's just lack of prioritizing what needs to be done in that little bit of time.

SPEAKER_00 2:30

So it's yes, it's not that they need loads of time, it's doing the right thing.

SPEAKER_03 2:35

Yeah, yeah. I mean, we think we do, I guess, but um, yeah, just making sure. I guess it's just knowing that, yeah, there is that little bit of time there.

SPEAKER_00 2:45

So, what do you think it is that makes women not prioritize themselves? Because that's for me, that's the issue in my clients. Yeah, I'm sure you see the same. So, what do you think?

SPEAKER_03 2:55

I think it's a combination. I'm sure you're the same. Um, I think it's uh fear of probably failing. So it's easier not to try and not to prioritize, so they'll just stay stuck. So they might bury a little bit. Um, I think it's lack of um confidence in what they're doing. Um, I think sometimes it is laziness. Um, I can say that because you know, like, and I think maybe sometimes it's the fact that they don't know what to do, so they're not gonna prioritize, or they might prioritize the wrong things. Um, I think it's a bit of everything, maybe a bit of mindset, maybe a bit of habit. Um, maybe as you get older, you get a bit stuck in your way. Um, so you kind of think, you know, there's uh yeah, I think it's a combination, to be honest. Would you would you agree?

SPEAKER_00 3:47

I think I'd say one of the big things is there's lots of conditioning around not putting yourself first.

SPEAKER_01 3:55

Yeah.

SPEAKER_00 3:55

Um, and that work, like from a very young age, I think work is such a big focus. Like you, you know, you when you were younger, you'd say to your parents, hey, I want to go to the le to the ledge center. Well, have you done your homework first? And you've got chores to do, and all the rest of it before you go and exercise kind of thing. So that just gets compounded over years and years and years until it gets to the point where you're like, right, I need to do something about this.

SPEAKER_03 4:23

Yeah. And I think you're right there, because I think, as well for me, when I first started out coaching, it was about, you know, nutrition, like you've got to eat less, you've got to move more. And obviously, there's that equation, that's a whole different story. But I think what I've realized that actually it's not just about that. Like, so prioritize prioritizing yourself isn't just to get down to that size 10 or that size eight. It's because most of the time those habits are so poor that you don't have the energy, you don't have the confidence, you know, you're dragging yourself through busy days. So then you kind of think, well, actually, if the priority is work, then the priority also is you because you are that that work. Does that make sense? Um, yeah.

SPEAKER_00 5:08

No, that makes total sense. Yeah, you you we have this thing where we're like, right, we want to do more at work, but the body can't keep up, but we're gonna keep working to try and get it. It doesn't make sense.

SPEAKER_03 5:20

The map the mat No, and I think, yeah, I think if you if you eat well and you exercise and you manage your mindset, and as women, when we when we're doing what we've we've committed and we promise that we're gonna do, we feel good, regardless of whether we see any weight drop, we feel good. That's what confidence is, right? When someone comes into coaching, like you know, they do a week and they feel good, they've not seen results, but they feel good. Um, and for me, I think that's just so important.

SPEAKER_00 5:46

Totally agree, totally agree. There's something you said earlier, and I know it gets the backup of so many women when people say uh eat less, move more. Yeah, and so it I'm gonna say as a as a as a coach, because ultimately that's what you need to do, right?

SPEAKER_03 6:07

Yeah, there is no denying it, but I think it's do people feel like when they hear that message, it makes it too simple, yeah, and then there's a whole there's a whole spiral of that, isn't there? Because you know, yes, it is right, because you if you're not losing weight and you're eating too many calories, it is that is pretty simple, right?

SPEAKER_00 6:31

Be careful, JJ. You'll get yourself.

SPEAKER_03 6:33

Yeah, I know, I know. You can't you can't say such truth on a podcast, but then I I'm going down that rabbit hole of like a little bit as you've you realize that it's not black and white anymore with women when you you know that the quality of those calories actually matter. Um, but yeah, the science is it's that. I mean, how many women do you have come to you? I have to say, I don't eat much, or I eat healthy, or um, you know, like and I I I I don't understand why I'm not losing weight. And like on my setup call, I'll go through what they're eating and we'll go through everything and we'll track it and I'll log it and I'll give, and then I'm like, okay, well, we're already at like you know, 2,000 calories, and then more comes in and more comes in. So there's that, that's what we're you know, that's that. Um, but I guess that's something else, but yeah.

SPEAKER_00 7:26

No, but I think you're right. Like, there is a very big thing at the minute where coaches are coming out and saying, hey, listen, the reason why you're not losing weight is because you're not in a you're not in a deficit where but people think they're in a deficit.

SPEAKER_01 7:42

Yeah.

SPEAKER_00 7:42

So you then have this clash where people are like, well, it's my hormones, it's because the moon is purple, um all these other things, and it's trying to bridge the communication gap, I think, between I think us, we're we're very science driven, right? We get taught science, yeah. But obviously, people who don't live the science like we do, yeah. Make they feel like oh, this that they're saying that I'm lazy or I'm greedy. Yeah, it's the big issue.

SPEAKER_03 8:12

Yeah, no, 100%, 100%. And I think sometimes um, you know, like there's so much out there, like so many different strategies, um, that I'm sure women get confused. I mean, even for myself, like with even with like a business coach, for example, you look at one, you look at one's telling you to do this, one's telling you to do this, another one's telling you don't do this. And before you know it, you're so overwhelmed, you don't even know, you don't do anything, you don't know which one to do. Um, so I think that sometimes is part of that part of that equation there.

SPEAKER_00 8:44

Well, I think we've probably both been there when we've seen like, well, you have to try and eat this way. We've seen like a new thing come out, and then we start to question ourselves. We're like, hang on a minute, I've been studying this for years, and this new new diet has come out. I'm saying diet, and then you have to question yourself. You're like, have I missed something? What did I miss? Like if we struggle with it, then I'm sure people, general pops with it.

SPEAKER_01 9:11

Definitely.

SPEAKER_00 9:12

So you were saying earlier about your your very controversial point that if you're eating too many calories, you're gonna gain weight or you can't lose weight. Do you want to explain that a bit more for the listeners? Because there might be some people who don't understand that in depth.

SPEAKER_03 9:29

Okay, as in, do you mean like just the energy bit, or do you mean just the calorie? The energy bit, the calories bit, you yeah, I guess for me, um, I I try I try to keep it so simple. Like, you know, when you just like, but uh, you know, the first things first is like obviously calories definitely matter. Um, you know, your your activity, because there's this next thing of like, oh, I've got to do XYZ, and I've got to do XYZ, and I've got to do this many steps, and da da da da, and um, you know, stuff like that. Um, main thing for me is like coming in, just making sure those calories are like pretty baseline and with a nice slight deficit, and then we start to interact the stuff around that. So it's not overcomplicated. Um, you know, I've got some women that steps are actually quite low, but they are quite sedentary, but they still lose weight, but we just might need to counteract that within, I don't know, calories or maybe training intensity or you know, all of the other stuff. Um, I try and keep it so simple just because sometimes the clients get so overwhelmed with like, oh, oh, and they're trying to add up. You know, when they add up how many calories you get from doing, you know, 10,000 steps and things like that. I know it's good as a tool, like just as a rough gauge, but I think my days as coaching from oh, that's so many calories, that's so many calories, that's burning. I just I find it so toxic. Like, I just try to keep that fat loss focus just so simple. Um, I'm sure you're the same.

SPEAKER_00 10:54

Yeah, simplicity for me is key. It it's it's it's strange, I think, because I've got two types of clients. I think I've got the the two geeky ones who are like they want to know everything, like they want me to give them my degree in like that time, and you've got others who are like, just give me the the general points, and then there's probably like people in the middle.

SPEAKER_03 11:16

Um I think for me, with uh women for me, the most important thing is that they understand that the the diet in way as in just reducing calories and moving more. Yes, that kind of works, but there's there's more to that to sustain results, if that makes sense. So for me, it's trying to do that, but in a way that one works with their lifestyles because they're busy, two obviously just focusing on different things within that. So for me, like now, I think that women should be training, whether that's two times a week or three times a week, but it's more beneficial for them to do women's squats and press-ups at home than going to some crazy class all the time. Does that make sense? So it's just then actually just coming in and just putting those pillars in there that are more habits for them, that it's something that they can do more long term rather than just looking at reducing and doing loads of exercises. Obviously, they need to enjoy it, but they want to get results. I say to clients, like, you want to get results right. So let's get the results first. And sometimes you might need to do things that you're a bit like, oh, you know, and then let's look at how we sustain those results within that.

SPEAKER_00 12:27

You just hit the nail on the head. I think there is this perception that a calorie deficit is something you have to stay in for life. So I think that yeah, people don't.

SPEAKER_03 12:39

I think people get well, you do if you follow slimming well, or blah blah blah. You have to stay in that whatever that regime is, you have to stay in because those women aren't learning mindset and triggers and food associations, and they're not building good habits when it comes to exercise and you know being able to socialize. So for those, they need to stay there. Um, but obviously, for our clients, who wants to stay in a deficit for the rest of your life?

SPEAKER_00 13:05

No, um, no, I think that's the problem, right? Because I think people feel like calorie deficit is deprivation, so then they're like, Well, calorie deficit doesn't work for me, and we're like, Well, no, a calorie deficit is a is a scientific principle, yeah. Not and I think what people get confused is calorie tracking and a calorie deficit. People get so what's the difference between the two?

SPEAKER_03 13:33

Um, I would say that's a that's a stumped one. Um well, they're both very similar in a way, um, but more looking at the nutrients rather than just the calories.

SPEAKER_00 13:50

Yeah, I was I would I would say as calorie tracking as they act.

SPEAKER_03 13:54

That was like a stumpy question, that was. I know my brain ball kicked in then.

SPEAKER_00 13:59

It's like in the middle of bogger and split squats, right? When your body's like, what's going on? I'd say tracking of calories is when you've got an app or something or a pen and paper, you write down all of the foods and you're trying to make it out to hit your calories and know where you are. Whereas a calorie deficit, like maintenance or surplus, yeah, is just a state of energy, like it's not a diet. Yeah, I think that's where people get confused. They think of a deficit as the diet, not a scientific principle. I think that's the big that's the big issue.

SPEAKER_03 14:31

Yeah, 100%. Yeah, definitely. Um, yeah, and obviously, you know, like like we've said before, like those calories that we're tracking actually matter. I know with clients and I know for myself when I'm like just I'm in a diet phase at the moment, just not because just because I'd like to tidy up for summer and actually look like a train in a vest, but you know, but for me, it's like I will really focus on those nutrients of my food rather than just the calories, and I actually can drag my calories down, actually, they can come down a little bit low because I'm eating good quality food rather than trying to find things that's you know, like little snacky bits of pieces. Does that make sense? Um, and that's the same for clients. I'm like, I can actually bring their calories down a little bit lower, or they'll find they're much more fuller and much more satisfied on lower calories, but they're eating really good food, whereas some people will have higher calories, and that food quality is just not where it needs to be. They may not necessarily get as good results as the ones that are not. So, again, there's that, isn't there?

SPEAKER_00 15:32

Well, I guess, yeah, there's preference, isn't there? I think what happened was do you remember when everyone started doing if it fits your macros? And then all of a sudden people were like, Oh, look, I'm eating Pop Tarts.

unknown 15:43

Yeah.

SPEAKER_00 15:44

As a way to as they were showing that they could eat them in their calories, kind of thing.

SPEAKER_03 15:47

And I think I still see pot chips, I see. I see, I see some stuff, yeah.

SPEAKER_00 15:54

Some crazy stuff. Okay. I mean, hey, look, listen, I'll I I'll eat my dairy milk. I don't I I refuse not to, like, yeah, yeah, yeah. But you know, I can see where people are trying to make 50-60% of their calories, yeah, junky stuff, and it's yeah, it doesn't work.

SPEAKER_03 16:12

Yeah, yeah. Well, does they just end up bloated? Um, you know, because they've got no fiber intake and yeah, they feel crap, you know, it's just yeah. So for me, it's such a massive thing for like making sure nutrition, more so probably in the last sort of like eight, five to ten years, as I've realized that actually as I've evolved, you know, and like I've realized that every two to three years, as you get older, it does slightly change, like your tolerance to certain foods slightly change. Um, so I guess that's just part of you know my involvement with with nutrition as well, just trying to learn from that, even though we're all obviously different, but it does definitely change.

SPEAKER_00 16:51

Yeah, for sure. I think you can't get away with certain diet practices you used to do. Do you remember that we you know used to go out on the lash? Yeah, kebab on the way home, but you would have danced all night, right? Yeah, yeah, offset some of the calories. But now like I'm in bed at like nine and ten o'clock, I'm done. Yeah, I can't, yeah, I can't. Oh, alcohol, no thanks. So you said you said something that you were doing a little bit of a what we what we might call as a cut to the gym.

SPEAKER_03 17:21

Yeah, I was gonna say cut, but I'm not a bodybuilder anymore, so I'm not a bikini girl, so I can't say that. Um, but yeah, no, just a little bit of a why not I call it like a fat loss focus, okay? Because it's fat loss, and I did share it with clients rather than wait, you know, like it's more of like I just wanted to tidy up a little bit. Um I just felt that probably the last six months I've just been so focused with work that may and fell out of love with training a little bit, which is really unlike me. Um, but I've realized that it's probably just where I've gone from I'm not gonna pick compete ever again. So I just lost my little goal and I was happy and I was eating what I want and I'm doing what I want, but I just felt like I I needed that goal. So I guess what I've done is I've slid back into making sure I prioritize work, and I've taken a little bit of a back burner because I haven't had a vision, if that makes sense.

SPEAKER_00 18:18

Yeah, and I think you're right that goals are important.

SPEAKER_03 18:21

You just slap your hand, slap that slight, because in in theory, it's a little bit of like, you know, I preach, I tell clients to prioritize themselves and stuff, and in theory, I've kind of fallen off a little bit myself, but I guess we're human, right? And it's normal, and sometimes you can just think, oh, I'm not enjoying that anymore. Um, yeah, it was definitely yeah, yeah.

SPEAKER_00 18:43

But I think that happened, like you say, we're I think people forget that we are human as coaches.

SPEAKER_01 18:48

100%.

SPEAKER_00 18:49

Like I think people think that we're like we came out of the womb with a barbell and we started doing squats from the get. Yeah, we get bored too, we get tired, work gets on top of us. But I think we have the skill and the knowledge to be able to just go back fairly quick.

SPEAKER_01 19:08

Flip the switch, yeah.

SPEAKER_00 19:09

Yeah, whereas most people I don't think have got that all right to do. We can wake up tomorrow morning and go, right, this, this, this, and this. Yeah, can't do that.

SPEAKER_03 19:17

Yeah, I was still training, but I wasn't really enjoying it, if that makes sense. And because there wasn't the goal at the end, it was just going through the motions. I was just making myself do it because it it needs to be done. But whereas now I'm really enjoying training, which is no coincidence because I'm starting to shape up, I'm starting to feel good, I'm starting to look forward to sessions, you know, like so, and that for me has been a big part of my life. So having that back just feels right again.

SPEAKER_00 19:46

So perfect point you mentioned about bikini bikini competition and getting leaner. Um, like I don't think people have an idea about what it takes to be bikini physique lean.

SPEAKER_03 20:04

Yeah, no.

SPEAKER_00 20:05

Do you want to talk us a little bit about that and how that might work?

SPEAKER_03 20:08

Gosh, when I look at it now, um I just think, God, that's so much dedicated, so much discipline, so so much, so many sacrifices. Um you literally of the times that I was like comp prepping, like everything goes on hold, like to the point that going out for dinner is like a no. Um, you know, like used to take food with me to see if the restaurant would actually let me put my my chicken and my potatoes on the plate. Um, you know, like yeah, just hours in the gym twice a day, like weights, cardio every day, and hitting steps, meal prepping, trying to hit water, vitamins, god knows what else, you know. And I did all that whilst I was just starting off running a business, and obviously my boy was well, you know. Um, yeah, I look back and I think, God, that's just like autopilot, like robot. But because you know the outcome, it's it's worth it. So even though saying that, I was saying to clients yesterday, because you know, when you get clients that look and they're like, oh, I'm not really seeing the changes and the it reminded me, I need to share the photos of a time where I was doing all this comp prep, I was taking photos, um, but I didn't actually get to stage twice um because I got in my own way, because what I saw for the effort that I was putting in, I couldn't I couldn't see myself getting smaller. But if I showed you the picture now, you'd be like, Oh my god.

SPEAKER_00 21:45

Yeah, I'd be like, JJ, what are you talking about?

SPEAKER_03 21:47

Be like someone actually asked me, did I have an eating disorder? And I was like, No, I was car prepping. I was like, She was like, You looked ill. I was like, Oh, thanks. Um, but yeah, the discipline is crazy, like people. think it's it's actually quite easy it's hard it's hard work it's hard hard work so just to get up give us some kind of impression what were your kind of lowest calories that you were on um thousand um i yeah uh i remember being on a thousand like an hour on the stairmaster um yeah weight training i i remember being put on keto um and i remember being in the gym actually with louie and he was in there that day and i was just like i thought i was gonna pass out i couldn't get through my training session i just felt so awful um yeah i i i had really good coaches which is the other reason that i've learned along the way had really good coaches and i had a woman that was so good so supportive and she actually did get me to stage every time i kept thinking i can't do this she was like you can you can and i got there so good coach but i had some horrendous coaches i remember one coach was oh my god so horrendous um i never got to stage um he just made me feel like i wasn't i wasn't working hard enough because i wasn't getting lean enough actually i just got to a stage where maybe my body was just resisting a little bit but he was very much like no black and white i got training plan on notes um yeah he was horrendous i'm not gonna i don't even know if he's still out there but he's horrendous and i never got to stage that time because i started to then think oh my god something wrong i can't i can't do this so every time i kind of got near i pulled the plug and revert back and convince myself that it was i don't know probably where what women do oh you know like it's this and this and this but actually it wasn't it was just the fact that I didn't believe I could get to that goal hold that but I'm gonna come back to that point because that that's a a massive issue from a mindset point of view sabotage yeah one yeah self-sabotage is massive so you say you just just so I can be very clear for the listeners you were training six days a week five days a week six days yeah I'd have a rest day but I'd still have to do 15,000 steps and eat no food yeah so you were training six times a week yeah around 1000 1200 calories were you doing additional cardio on top of that fasted I want to cry for you yeah fasted and I think and and how long were your kind of training like your kind of start of prep to end of prep how long did you give yourself so the what the so the very first one I did um was 14 weeks. So that was a very quick one and I had a lot of weight to lose but that was more of a thing of someone had said oh you you won't do that and I was like yeah watch me um so that one was done out of like you someone's just told me I'm gonna be able to do it and I'm gonna show you that I can um so that was ego 100% so that one was really easy because um that and I enjoyed that one because you know it's the first one and that's the first time that I'd gone from the overweight person yo-yo dieting thinking that this is it because I've had a kid and I was like you know going from 16 to 18 um all of that stuff that where I you know where my clients are obviously um to this woman that was in control I was weight training I was getting lean I was feeling so for me I I and it was that showed me the power of the mindset on achieving a goal but it also showed me that the weight training and the eating more food and eating better food because obviously I wasn't always on 1100 but just that and the and that how we can actually change the body comp so much I love that like um going from one to the other that was that was yeah that was the making of me if that makes sense that taught me such a lot that makes total sense I think one of the big things in training that people don't talk about I rarely hear it is intensity. People go to the gym they swear and they feel like they trade hard but yeah when you're going for a competition there's like another level of intensity you have to go through right do you want to talk about that a little bit yeah but do you know what the way the way even to be honest even though that intensity is quite heavy as in you're progressively you know you're pushing hard women should be training like that anyway whether you're a bikini girl or you're not a bikini girl you should be training to that intensity within your session that you're working hard and you're being challenged and those last two reps are a struggle.

SPEAKER_00 26:51

So even though actually that obviously I don't expect clients to work six times a week because I was training every single body part if that makes sense you know like just shoulders just arms blah blah blah but when it comes to the progression and the intensity of the training now when I look back I don't train any different and I wouldn't want my clients to train any different um within a session but I guess that's a skill right is knowing how to train with intensity because I think people think I've got a bit of a sweat that was intense when you might have been doing things like drop sets and clusters and all sorts of crazy stuff yeah to really push.

SPEAKER_03 27:33

Yeah um yeah 100% and uh I think obviously I guess it was slightly harder than what I would do now because obviously you know you're you're you're breaking every little body part down I'd spend like I loved it though an hour and a quarter on like shoulders but I loved having that you know like that's like my favorite session like it's always wait a minute how did you spend an hour doing shoulders I know literally like but to be honest I think to be honest I was at some point when you're doing prep you're like you're so knackered and you're like I've got to do it I've got to do it I've got to do it you just end up going does that you know when I look back I think I probably could have just trained in like 45 minutes just got it done and got out but at the time you get this program with like you know hundreds of exercises on it's like it's crazy.

SPEAKER_00 28:19

It's uh it took forever so all right break down a kind of a typical leg session because you ladies listen to this podcast will always train legs so we're gonna talk about legs how did how hard we what were you doing for your a typical no to be honest the when I've been comp prepping sometimes I used to say that I've had like I don't know like five or six X six or seven exercises in a session even when I look now and I look and I think how is that even possible for me now um five exercises like I don't think that when I look back I think I was just knackered but actually probably not pushing as hard as I could have in in respect but um yeah like a legs would be like you know like your leg press your leg extension it depends what if I had quad focus or glute focus for example but I'd have I used to have like let's go glute focus or quad whatever but I'd have so many compounds in there to the point I'd do three and I'd be like oh my god I'm done whereas for me now um I like to have like if I'm doing quads or whatever I like to have you know like four really good I push hard and then I might have like I don't know some Bulgarians or walking lunges or whatever it may be but I I don't overcomplicate my training anymore.

SPEAKER_03 29:36

I I used to think it had to be all this fancy stuff you know like got to do this got to do this but for me I just want to get into the gym train hard and get out again so I'm a bit like my clients to be honest. I don't want to spend hours in there. So I try to pick stuff that is quick simple effective and I can push hard um so for glutes can't not have an RDL because that's just part of me glutes can't so Romanian deadlift for the listeners Romanian has to be in my glutes I have to have a thrust so I've I need to be thrust yeah yeah I need to be thrusting 100% I like my Bulgarians I know I used to have a love hate I still am a bit like oh but I love I love the strength of it and I love it that it's hard and it's like a mindset maybe a Bulgarian split squat with a like a four second eccentric down again kind of pause at the bottom nice little pause before you squeeze back up to the top yeah before you slowly and you and you feel like you've done 20 reps and you're like oh that's one yeah yeah yeah and I you know like just like a press like a nice wide press or a hack squat or something where I can just really fire up the glute and I'm pretty much or a hamstring curl I'm done that that's like enough for me. Awesome so ladies if you want your glute sorted those are the glute exercises you should be doing not growing as quick as my shoulders but hey ho we all have weak spots that's a big thing right I think you you know for a lot of women there'll be focus on certain parts of the body but it's almost like watching paint dry yeah because if you just keep looking at that but your glutes and they're not growing then it's like they don't grow anyway does that make sense yeah yeah then it just grows and different people grow different body parts or change at different rates yeah so yours is shoulders you like doing shoulders I love my shoulders but the thing is I seem to lean really well on my shoulders like it is just what it is you know like some people get glutes and quads and everything whereas mine just seems to be my upper is quite receptive to training which I'm not complaining about because it I quite like that. Um but also you know like I've been trying to grow grow glutes for for years like people think that they're just gonna eat a bit more protein and carb and they're just gonna go poof I wish I wish I wish you know I've been hip thrusting my way to the with Osland um you know it's uh it's not as easy to build muscle as we think and I think just the extension of that is it's not as easy to build muscle as it is to lose fat. That's a really big yeah yes especially I've noticed for me you know as like that weight training I'm I'm the the aim is to hold on to that lean muscle as much as possible. So even like this time where I've dieted I've done a long one and I'm doing it slow and I'm doing it because I want to hold on to my muscle mass and I want to actually lose body fat. I don't just want to lose weight don't care about the scales um I did jump on today just to have a little look and I was like okay cool like I am under I am at the lowest I've been in a long time but it doesn't mean anything to me because I'm hoping that I've built a little bit muscle and I am you know um but it's uh yeah just holding on to that muscle mass because we know that that starts to go and things start to change then I think you just come up you just hit upon a really good point where the what the one thing that really annoys me is when I hear people say I'm not losing weight because I'm gaining muscle I was just about to say that I was going to finish your sentence and when I said it earlier I was like I know what I know what's gonna happen yes on yes yes that yeah I have I hear that a lot you can hear that a lot and though I would like to sort of say you know yeah we're training hard and you are building muscle you're not building as much muscle as you think and actually you're not losing weight because something's right in there. And we normally I wasn't gonna say you're not in a deficit but I was going to say that the the that the something isn't there's it's not yeah because I know that we are all very different and some people yes I know are going to build muscle quicker than me. Yeah but what I do know is for the intensity of the training that I put in and the protein that I eat and the recovery that I do and all of the other stuff it's not that easy. So the fact that you're hitting you know like protein maybe five times a week and they're doing a little bit like no it's not it's not it's not no it's not muscle. Do you think that I know what it is I think it's because we want to think that it's that because obviously that's not working and then we've got to address that and that's frustrating I think you just hit a nail yeah I think that's the other thing is like I think I've heard people tell people oh don't worry you're gaining muscle to make them feel good. Yes because they don't want them to quit yeah but at the same time if you're overlooking the whole thing obviously we can see if your client's gaining muscle give me some photos like I want to see that so if someone says to me I'm gaining muscle I'm like and I'm gonna I want to look because if you're gaining muscle you are going to look different whether your scale weights changed you're doing your metrics whatever you're physically going to look different in the mirror um like we know from looking at two bodies who trains and who doesn't easily like as in you know like if you you can see like as in like you know like the idea for me even for me for training the reason I want to train say people say why do you want to train I say because I want to look toned I want to look solid I want to not wobble I want to look like I you know like I I I train I work out it's like a like like um one of those remember the bodybuilders on gladiators remember that show yes like jet and all those people and all that stuff yeah yes yes that makes total sense I think I think there's a something about having hard conversations so the a lot of the rhetoric on social media at the minute is it's different for men versus women and women aren't studied and all of this stuff and I'm like um I've got clients so and I've got the studies like the the the information is there and one of the big ones is that humans are very bad at estimating food. Yes yeah we are terrible for underestimating our food intake but overestimating our exercise yeah but that's a hard conversation because people will say well it's my hormones it's this is this is it and you're like yeah so how how do you address those conversations with people um I think it I think to be honest for me it's just obviously you know if I've got clients like that it's just understanding that I'm there to get them a result and at some times you know along the way there's going to be things that might need training uh changing or addressing but it's not necessarily because they're doing something wrong it's because we are trying to work out what is actually working for them as we are all very different. Is that you know um I sometimes it is hard like if in that situation as well like it's it's as long as you are then finding something that is a positive but it's one of the reasons why within coaching we I don't just look at that scale weight I don't just look at those metrics we don't just look at those photos you know we need to be setting you know those emotional goals of you know the things that they want and the physical goals and the strength goals and the clothes goals and all of those different things that we can celebrate so that when we do need to pull one of the things of like I'm not sure like can you you know there's other stuff to celebrate because I know as a woman when you're trying and you're doing stuff it is hard to be pulled on something but then at the same time I put my trust in someone so I want to get results. So one of the conversations I have with clients when I join when they join is we have the thing and then I have one last question and they look at me and I'm like do I have permission to pull you up on your BS if you're not doing what you need to do or if I think that you need to you know blah blah blah and they all go yes I'm like and then when you do it let's go no um so it's just that final like you know like just that reminder but I think you know as long as it's done with empathy and care and it's not then you know like who's not going to want to be pulled up to go forward and get amazing results.

SPEAKER_00 38:53

Yeah I think um you know we probably deal with a lot of women who have been dieting since they're about 11. Yeah they've they've been on every diet the sun and it you know it must get to a point where it's like I feel like I've done everything I feel like I'm perfect and you know this is why the data is so important. Yeah data is so important because you you go to someone and say okay cool what have we been eating the last couple of weeks and they don't because listen I forget what I had for dinner yesterday if you ask me what I had for dinner I'm like what did I have for dinner yesterday you know you you're like so if you don't have that data and understand what's been going on then you can't make the change and data is so powerful.

SPEAKER_03 39:43

Yes and obviously the data needs to be assessed even though sometimes women will be like don't want to track or don't want to do X or don't that's fine but actually we need to look at that because because it's not working here. So we need to look at what's going wrong and where we can make it better so that we can actually get you to a point where you know you don't need to do that.

SPEAKER_00 40:02

And sometimes I think when someone's reticent to track that is often a sign that maybe they actually know what's that they're not hitting what they're supposed to be doing.

SPEAKER_03 40:15

And they're not ready to look at it.

SPEAKER_00 40:17

Yes yeah or something big is going on in their lives and they're like yeah I'm not ready to yeah let me just train hard which is fine sometimes I think people fine let's just maintenance and make sure you train like let's do that.

SPEAKER_03 40:29

Yeah yeah no yeah you know to be honest I've got clients that track and I've got clients that have never tracked and have lost you know an insane amount of weight but they've had that education around how to eat haven't just said go and eat what you want you know there's like that kind of like you know eating everyone is very different. Yeah I hate that word everyone is very different aren't they they're like you know it there's no again there's no one size fits all if you're following that structure and you're eating well we can see what's going on and everything's good and weight's coming down cool awesome but if it's not well then we need to come in and have a look to fix that because something's not quite right. So you know sometimes I have clients that track and then they don't track then they track then they don't track or you know like they kind of pick very similar things as a way of tracking right and wrong isn't there obviously as we know um so yeah it just depends on that particular person.

SPEAKER_00 41:18

So what would be the big foods that you would say to clients to watch out for because I think obviously there's a lot of myths about you need to cut carbs you need to stop eating what did I hear the other day like someone said you can't eat peanuts because I was like seriously drop me out. But I there are certain foods that people just need to keep an eye on in terms of the amount they eat because they can add up quickly.

SPEAKER_03 41:41

Are there any foods you would go yeah just no um obviously I have to the I think oh god 80% of women that come to me are scared to eat carbs still still still still scared to eat carbs um I did a training for clients you know explain trying to explain why and that comes from being a bodybuilder as well remember before show we we don't eat any carbs all week and you're like no and then all of a sudden vroom you eat carbs and you go poof poof yeah you just swell up yeah all your muscles you know like so for me that kind of educated me so I say to clients you know that they're frightened to eat carbs because they think that carbs are the enemy and they're going to put on weight but I explain you know like you get a loaf of bread and you have that loaf of bread and you put it on the scale it's light it's really light on its own but you pour a glass of water on it and it swells that's in your system then it needs to go through so yes if you've had you know an insane amount of hatsaw or some pizza or you've had a bit more carb bread whatever than normal then you're going to be slightly heavier on that scale for at least 24 to 48 hours until you've got some water through and depending on a whole heap of other stuff which we know is going to make a difference to that as well but I try and explain that like I try and explain that it's still four calories per gram compared to your protein so eating a crap ton of protein doesn't actually benefit you either because we only digest a certain amount and that then turns to so anyway um I don't think there's I say to clients like we obviously want to eat better. I don't actually have them cut out food so they enjoy so some of my clients are eating uh a dairy milk or a Kit Kat or a XYZ like because for me that's enjoyment is it the basis of their diet no do they need it no they just enjoy it and they don't have it all the time but I think for me it's just coming in and just making sure that we are reducing the processed stuff um you know and the difference between carbs sweet potato pasta rice fruits grains veggies donuts of course there are different carbs um and I think that's the problem there's the lack of education Around the food values and how to eat, you know, properly.

SPEAKER_00 44:08

Totally agree.

SPEAKER_03 44:10

Sorry, but one of my ethos is I come out this year, I've come out of the classic. I was like, I was too scared to say that I do not agree with Slim in World. I was always too scared because I was frightened that I was gonna get judged and I was gonna get trolled and da da da da. But I'm like, you know what? Every single person that's come to me has followed that strategy is messed up. No food values, awful, like no, no, just awful. And any kind of strategy that tells you that you can eat as much of that as you like and lose weight, but then calls avocado a sin. And you and I saw a thing the other day. Oh, I saw a woman had a banana. Now this banana looked this banana looked like it had died last week. However, it was it was on the dashboard and she was trying to work out whether it was X amount of sins or X amount of calories. Because you know that yeah, because if it's mashed, it's X no sins or sins, and if it's eaten whole, it's a certain amount of so when it's mashed, it's I'm just like I can't cope.

SPEAKER_00 45:28

So if I so if I swallow the banana whole, it's okay.

SPEAKER_03 45:34

That sounds very dodgy, but the party trick, but anyway. But the thing is, like you chew the banana, yeah. So anyway, and this you know, and like someone saying, like, sins for this yoga, yoga, like yoga, like uh, I just I just I just find it I find it sad. I find it very sad, and I know why these women do it, because of the community. Those women are the most amazing supportive community, they're all like rooting for each other, they're coming in, they're they're pulling. It's such a it is a beautiful community in that respect, but it's really sad watching in because they're all rooting for each other, following the wrong thing, and if they were following the right thing, we probably wouldn't have as many women desperate to lose weight in this world. Yeah, I didn't statement in a way, but it's it's I see it so much, so so much.

SPEAKER_00 46:37

Yeah, no, this I totally agree. I've I've I don't really call out those diets anymore because it's too it's too tiring. I know, I know I'm tired, like but I agree, you know. I I've been to Slimming World Meeting, and the amount of absolute crap I would hear around me, I was like, it was scary, yeah. But I but that's the model it kind of brings people back. I'd rather work with someone for four months to a year, and then they have to come back to me and they messaged me about two years later going, Greg, I'm within five pounds of where we finished. I love food, I'm I'm enjoying life, I'm strong. I'm like, that's my job done.

SPEAKER_03 47:19

Yeah, yeah, yeah. Um, I just think I've noticed it a lot more recently from the conversations that I've had. That, you know, and even I shared something on my stories, I think it was yesterday, someone that had actually announced on her that she was done with it, it was toxic, da-da-da. And she was like had a full-on Slim and World following. So brave of her, like, you know, just to say Is she alive?

SPEAKER_00 47:39

Is she alive now? Yeah, do we need to do we need to send someone to look after her?

SPEAKER_03 47:44

No, she's uh and I just thought everyone below was going, you know, you're right, I did the same, I did the same. Because they're actually quite frightened too, because it is, you know, it's uh it's it's quite it's quite a big community to support network, isn't it?

SPEAKER_00 47:58

It's is your friends there and you're gonna have the gang. Yeah, I told you.

SPEAKER_03 48:02

I know they do it because it's cheap, but actually I question that because before you know it, you're buying the meals, and you've got the snack bars, and you've got, you know, like and actually it's not as cheap as you think, but then also the cost is you're constantly back and forth, back and forth, back and forth, you know.

SPEAKER_00 48:24

Yeah, the time element. I think a big thing for the way that I mean, I don't know how you well, I know a little bit about how you work, but is the time element for our clients. You know, my clients can send me a quick message and go, Greg, I've got a question about this, this, this. I go, go do this, and like great, perfect, and they're off doing whatever. Whereas obviously similar, you've got to commit to a time every week and on a scale. So that costs you a lot more, especially as we work with business owners, people who are in bears, time is of the essence.

SPEAKER_03 48:55

Yeah, and I think it's just that they just lack that proper education, you know, like not their way, they're just trusting that that is what they're told. And we know, like, you know, like even on a journey, like you get like your first little sort of like fat loss phase, don't you? You know, you like you you get the next phase, you know, they have to have some diet breaks in there, there needs to be some DOs and some controlled things, you know, it's part of you can't just hammer out, you know, this craziness for forever, it doesn't work. Um, and I think watching that, they don't have that. There's no, you know, there's no impetus on the training or the the mindset or learning to navigate that busy schedule where they can do something. It's just they're either on or off. And it's it's very, it's or it's very sort of like stressful to watch in a way. Um, because you know that if it wasn't like that and they weren't they had a better mindset and they had that support and they weren't, you know, relying on this strategy, which we know, yeah, maybe in the first bit you could eat a bit more carbs than normal, because at the end of the day, what they're doing is they're going into a deficit because they're just being mindful about the portion sizes, so everyone's gonna lose weight in that first bit, but then eventually it's like things do need changing. They don't understand that. Um, every time I've had a conversation with someone, they've said, Oh, I've hit a plateau or blah, and I'm like, okay, cool. Do you know where you're where what kind of protein and stuff? What's that? Cool clue. And I'm like, Well, how are you supposed to sustain those results? Thinking that pasta is life.

SPEAKER_00 50:17

Well, pasta is kind of life.

SPEAKER_03 50:19

If you haven't life, actually, when I said that, I thought, oh, I actually go and do some burpees for your sins. Um, but you know, like just that, just uh, yeah, I don't like to troll and I don't like to. It's not the women, it's just you know, the the organization is very, very frustrating to watch them fail, you know, beat themselves up, think they need to try harder or restrict more or blah blah blah, and just yeah, it's just very, very, very toxic to watch.

SPEAKER_00 50:50

Yeah, about this time of year, you'll see the posts of like, I'm going back to Weight Watchers or Slimming Worlds again.

SPEAKER_03 50:55

That's why I said I'm back. It's like they disappear because they feel so awful and so crap, like they failed and they can't do this, and they go off and hide, and then they're back again, and you're like, Yeah, uh, even that post. I know it's actually I I mean I laugh at it, but it's quite sad, isn't it? Someone has to come back and announce that after probably, yeah, the judgment and the yeah, so it's just quite toxic to watch.

SPEAKER_00 51:18

I've got one big subject I wanted to talk to you about today. Are you ready for it?

SPEAKER_03 51:22

Oh no, what is it?

SPEAKER_00 51:26

GLP medications. Where do you stand? I had to, I had to. I think it's it's part of the landscape now, you know. So I thought it'd be important to just see what your thoughts are.

SPEAKER_03 51:39

So again, you know, not being black and white, because it's obviously hard to answer that, like, but I feel like at the moment it's a trend. Manjaro crew, if that makes sense, it goes in the profile, and you know, like, yeah, so I've that is a little bit like because there are generally people out there that do need that, you know. I'd like to say, oh, you're not disciplined or you're not XYZ, but you know, like I'm talking like people that generally need that, and if they do get that kickstart, maybe done the right way, they might change habits and go on to, you know, because for some that are in a really bad place, getting that weight down is going to stop them from dying, yeah, if that makes sense. So with that, I'm like, yeah, that's that's that's good. But from what I'm seeing now is that one, the trend, it's really easy to get, they've all got a referral code and everyone's referring everyone, and it's like a real hype. We don't know the research on that. That's one thing that's quite, you know, but also that turns off food noise. And a lot of these women struggle with that food noise. But that's temporary because unless you address the food noise and you are doing things the right way, eating well, going to the gym, working out, managing your mindset. I've kind of got to say, if you do that and you're doing all of that and you're investing and it's you're losing weight, okay, cool. As long as you know you've got a filter off that and address the issues that have got you where you are. But from what I'm seeing is they're not doing that. So they're just taking that, they're not looking at the other stuff, they're not addressing the food triggers, they're not, and what they're eating, it's not even good. It's it's horrible, it's not good, it's not healthy. Does that make sense? Um and then again, this is why I was saying about I want to look like I train, that if you're dropping weight really quickly, which it does do, they're not losing body fat really quickly. They're losing tissue, but yeah, it's gonna be muscle, which is gonna leave you at the end of it not in a good place.

SPEAKER_01 54:00

You're looking good.

SPEAKER_03 54:02

Well, you're not gonna look good, but also you haven't got a lot of muscle mass. So we know when we've got more muscle mass, we are healthier. Yeah, we we burn more calories at rest, uh, we look better, uh, just and don't even go on the heart and the health and the but from they're not doing that. So then you're like, and then you're just left there with loads of food noise coming back because you haven't addressed it going through. So that's my struggle watching in as the most empathetic that I can that makes sense, you know. Um, I'm always like, you know what, do do whatever you need to do to lose weight, that's fine, but just make sure, like I like to say something, I have had some conversations with some of them. I just try and say, like, just make sure that you're prioritizing protein or you're doing X, or because if you do it that way, then fine, you're gonna get that weight off, and you're more than likely going to sustain or find love for training, find find a new blueprint that you eat better. Does that make sense? But thinking that you can just take that, do nothing, get results, and stay there, it's not gonna happen, it's less likely to happen.

SPEAKER_00 55:08

Less likely, yeah, for sure. I it was really funny. I um said to someone the other day, I said, Well, it's you know, it's a bit like because people there's lots of celebrations of people getting finally lost weight and the food noise and all that, yeah. So I then said, Well, it's the same as a guy or a girl taking steroids, yeah. They're trying to gain muscle, they find it really hard. Yeah, and people like, well, that's different. I was like, How is it different?

SPEAKER_03 55:37

Yeah, yeah, yeah.

SPEAKER_00 55:41

You know, so it's a real interesting one how we perceive one drug over another, yeah. Um, one stigmatized, one one's okay, kind of thing. I was like, Yeah, double step.

SPEAKER_03 55:54

It definitely has its place, like anything, but I just just from from what I see, I just feel like it's it's a bit of a hype. Um, I'd like to say at some point, oh, it's the easy way out, you're not disciplined, and da da da. Um, you know, maybe for some there is a little bit of that. Maybe they've they don't actually want to put in the work. Um, maybe again because they're busy, and maybe it's because they failed and they don't actually know what to do and they don't have the right support network. And or maybe it's just because we're women and we want quick results. Like, you know, we want to eat salad for two weeks and and get like, yeah, I'm good, or you do, you know, like sometimes we do want quick results. Um, but I just yeah, I'm just I'm yeah, I just feel like it's been slightly abused, yeah. Yeah, that's all just slightly abused. Some people definitely should grate on it, um, but I think some people just yeah, should take a different route.

SPEAKER_00 56:54

Got it. You said something earlier, and um, I know I know what us two are like, we could wrap it on this show with it.

SPEAKER_03 57:00

I don't know, we could do like 20 podcasts, can't we?

SPEAKER_00 57:02

Yeah, be like three hours long, but it's something that I think is really important um from my point of view, anyway. It's this really big thing about oh, don't do it, don't get in shape to look good. It must be about your health. And my thought is that there is nothing wrong with wanting to look good, and you said it earlier, you want to look tidy. What was it? Is it bang tidy back in?

SPEAKER_03 57:28

I want to look lean, I want to look yeah, yeah. I think go on, ask me the question and I'll ask you.

SPEAKER_00 57:35

So I was gonna say, so I think for me, it's like whether you come at it from a I want to look good, as long as the strategy is good, or you come at it from a I want to be healthy, be able to throw the kids around, all that stuff. Yeah, like both approaches can work, and I don't see the problem with yeah.

SPEAKER_03 57:53

Um, I yeah, no, one I think for me, I want to, I'm sorry, but I and I do think I'm don't say don't say sorry, don't say take. I think I might speak actually for women that do actually say I want to get healthy, because when I actually dig in, like they do actually want to look good. Like, what woman does not want to look good? What woman does not want to walk into a room with her head up, everyone looks at you, and you know that you feel good. I'm sorry, like I I want that, I want that, I want that for the rest of my life, and I don't want anything other than that. And people might say, Oh, that's like, you know, at your age, like, don't you think? No, I don't give a shit. Like, I want to look good. I want to look good in my clothes, out of my clothes, and I want to feel good. Um and I and I, but I also want to be healthy. So the thing for me is I won't go down, I won't, I would never, ever, ever, ever inject that into my body because I do not know the consequence of that later on. So for me, my health is important. So eating well, managing my stress and all of the other good stuff. But I have conversations with women that say they want to um that it's just about health, and I I don't care about that. Uh, I just want to be healthy, I want to, you know, like you say, play with the kids, da-da-da-da-da. But actually, no, they do want to look good, but there's that they don't want to say it and they want to do the healthy road because I think possibly they might think that one, they can't get there, and there might be that little bit of fear of failure. So it's easier to go, oh, I just want to get healthy, you know, they wanna they wanna look good. And I say this because I had a conversation with someone yesterday. It was like, I'm quite confident, I want to get healthy from this, blah, blah, blah. We went round in circles, and then I'm like, she was like, blah, blah, blah. And then all of a sudden, I hate my belly, I don't like it. And I thought, bang, okay, so you're trying to fog me off with it's health. Yes, don't get me wrong. Some people are more on that healthy, but if you ask them where is your body confidence and where would you like it to be, you can guarantee that there is improvement in there. They want something more. But also, I feel like unless it's health that's been taken away from you and you're gonna, you know, have you know, be told that you're gonna hit diabetes and you're gonna have a heart attack. It's really hard to have that drive for health because there's nothing, is there?

SPEAKER_00 1:00:15

There's nothing there's no pain, there's no issue. I'm okay.

SPEAKER_03 1:00:18

I'm gonna I want to put clothes on and look and go, yeah, you look good. I wanna, I wanna, I'm that drives me because the day I can't do that, I'm going on a diet.

SPEAKER_00 1:00:31

I love it. I think, yeah, there's it's I think there's this thing like the body positivity movement and all that stuff, and people almost feel ashamed to say, Hey, I want to pop. Like people, I see people write things on a social media, like, yeah, I want to I want to be healthy. And I'm like, Do you really need to be healthy?

SPEAKER_03 1:00:50

Like what I say as well, like, if you want the size eight, go for the size eight. Like, if you want, do what you need to do, but whatever float, do what you need to do that's right for you, but don't underachieve because of the external, like, yeah. Um yeah, and I think they go together. I want to look good and be healthy, yeah.

SPEAKER_00 1:01:12

Look, look, look, being healthy and not looking good doesn't it doesn't feel right, and they go together, right?

SPEAKER_03 1:01:17

Because we know when you improve health and you start doing things the right way, you lost weight without even thinking about it.

SPEAKER_00 1:01:26

And your skin's better, your hair's better, and you've got this confidence.

SPEAKER_03 1:01:29

And you don't even care about that weight anymore because it doesn't mean anything because you're already getting into smaller clothes, got more energy, sleep better, hormones aren't all over the place, you know, all of this kind of stuff. And then you go, Oh, I've actually lost. Yeah, great. Well, that's that. But we look at the other way around, don't we? I'll look good and then I'll get healthy. It doesn't work like that. You've got to get healthy first, and then you start to lose weight.

SPEAKER_00 1:01:50

Makes total sense. All right. So, my last question, because I don't want to make I want to, you know, I know you've got a life outside this podcast. I'm gonna give you uh a scenario and I want you to just give your kind of three or four bits of advice. So you've got someone who's maybe been training for a couple of years, um, let's say late 40s, early 50s, in decent shape, but they want to drop some body fat fairly soon. What what advice would you and they already train as well, by the way. What advice would you give them?

SPEAKER_03 1:02:24

Oh, that was probably a bit like me, really, then, isn't it? Um, just wanted to drop body fat a little bit quick. So I guess what I did is I just came in, tidied up my diet a little bit more. So where I wasn't tracking, I actually came in and thought, right, because you know, like the odd bit. So getting on point with food first. Um, I made sure protein was pretty, pretty tight, um, and my macronutrients were nice and good. So definitely first thing first is nailing non-nutrition. Um, I'm not in an angry deficit, but I'm I'm in a deficit via food alone, if that makes sense. Um and then secondly, training-wise wouldn't really change. Um, I think it's probably the output a little bit more. Um like I know for myself, like I've got clients that will hit a certain amount of steps, but if I did that, I'd drop really quick. We get used to what we get used to. Um, so for me, I've put in like a little bit of cardio, um, and it's not about burning calories, it's just more like heart health as well, and just giving the body a little bit of a tax. Um, and uh just making sure my activity is good. But the main thing is sleep, getting my ass to bed, switching off and making sure I'm prioritizing my sleep because when my sleep's crap, my habits are crap and everything's crap, and my body just doesn't work very well. So I would definitely say food first, tidy up the food because if you're not looking at that, then you're just guesstimating you're not gonna lose weight. Training I probably like four times a week, three, four times a week, whatever. Floats, get some cardio in, get your activity up, and get your ass to bed. Repeat.

SPEAKER_00 1:03:51

So did you just say eat a little bit less and move more?

SPEAKER_03 1:03:56

I know. I'm like, oh god, uh brilliant. She's not in a deficit. Yeah, yeah, yeah. Yeah, no, I know. But it but the thing is, right? It is in a way, isn't it?

SPEAKER_00 1:04:09

But it's obviously not that package, it's like, yeah, yeah, you have to say it in the way that yeah, because I think people feel attacked when you oh this is the bit when you say, Oh, it's just a calorie deficit, yeah, or you just need to get into a calorie deficit, people feel like they're being attacked. They're like, Yeah, yeah, I'm in a deficit. And and that's where people are angry with it all. So definitely.

SPEAKER_03 1:04:33

And I think first, like you say, if you're between 40 and 50, especially 40 and 50, because I know that every two years that changes. What you might tolerate two years before is definitely changes. Like what I could tolerate two years ago is not happening now. Like, I'm having to do things slightly different whilst I'm trying to lose fat. And I think it's just because obviously just being a bit older and just yeah, just things change. Um, I'm not saying hormones are an excuse, but it definitely just changes the strategy and just need to be a little bit more patient and prioritize different things. So, whereas before I might have prioritized an extra gym session, now I'll prioritize making sure that I get some downtime and I get a good night's sleep.

SPEAKER_00 1:05:09

Yeah, rest and recovery is always the bit that gets under.

SPEAKER_03 1:05:12

And I think it's just finding something that is consistent that fits into their schedule so that it's easy for them to do for that certain amount of time.

SPEAKER_00 1:05:23

Got it. That makes sense. Maybe push the training a bit harder. Yeah.

SPEAKER_03 1:05:28

Yeah. Yeah.

SPEAKER_00 1:05:30

Yeah.

SPEAKER_03 1:05:30

Maybe change their split a little bit if they've been doing the same thing. Like sometimes I do like to, you know, like if I've had two legs and two uppers, I might do full body split or I might might change it a little bit so I've got a different sort of excitement. Um, but I think it's uh yeah, just making sure you're pushing hard.

SPEAKER_00 1:05:45

Yeah, there's always that balance between because you know there's some people who want a new training program every six weeks. And you're like, I haven't even seen you get strong enough on that one first. Yeah, I know 12, 14 weeks. They can like me, I could do. Same training program for like 12, 14, 15 years.

SPEAKER_03 1:06:02

I think I have done the same training program before for like eight months. Um, yeah, like, and I did get a bit bored of like I know where I'm going, if that makes sense. And all my coach would ever do was change it to the exactly the same thing, but different switch it round. I was still doing the same thing. Um, but I think it's yeah, women are just not training hard enough, so they're not seeing the progression. So they think, and also Instagram, you know, four weeks, three weeks, everyone's changing everything all over the place. You're just like, right, well, that's not gonna work very well, is it?

SPEAKER_00 1:06:29

What the secret the secret training program?

SPEAKER_03 1:06:32

Yeah, you the the the you know, like yeah, every so they don't get bored every month.

SPEAKER_00 1:06:36

Yeah, my booty bands, get my booty band workout and your glutes are gonna be.

SPEAKER_03 1:06:54

I see some exercise on Instagram. Well, what is that? What isn't if that working? Like it's crazy, it's not working anything. Just put it down, pick up an eight, and then pick up a 10, and then pick up a 12 and do that set again. Like so things like that. Um, yeah. I know some any exercise better than none, but majority of people want results, and I'm like, that's not gonna get you results. But anyway, we should do a training one.

SPEAKER_00 1:07:22

All right, well, while we book it in now, I will message each other, make sure it's the right time, book it in, and we'll talk about just training in general, how we get good at it.

SPEAKER_03 1:07:31

Um, I think also just I'd like to end it with in a in a in a way of like, and I'm sure yours are the same, is like, you know, even for women, like don't underestimate what you want to achieve, like don't don't use those hormones as an excuse. Yes, things are slightly different, you might need to prioritize things slightly different, but it's not that, and you can still achieve, if not a better body. I mean, I have a better body now than I did in my 20s, so it's like, yeah, don't use just don't blanket age and hormones for not striving for goals. I think that's what I'd like to say to anyone out there, you know, it's not the kids, not the hormones, not the time. It's just yeah, go go get your goals because nothing feels good on the other side of actually going through your busy days, not stressing about calories and food and workouts, and I can't wear this, and I've got to do that. And yeah, it's just it's uh it's not the way to live your lives, ladies.

SPEAKER_00 1:08:31

You've been told.

SPEAKER_03 1:08:33

You've been told.

SPEAKER_00 1:08:34

You've been told. So where can people find you, JJ, so they can listen to your knowledge?

SPEAKER_03 1:08:41

I am on uh Instagram, JJK underscore one. Um, so yeah, come and um come and follow and yeah, have a watch.

SPEAKER_00 1:08:51

Awesome. Well, thank you very much. I know it's been a while. We will get the next one booked on for training specifically, um, which I think we'll do that very soon. And for anyone listening, leave a review on iTunes, give it five stars because JJ was awesome. And we look forward to seeing you in the next episode. We love it.

SPEAKER_03 1:09:10

You always do podcast, you think, oh, I hope I didn't say anything and like gonna get trolled now.

SPEAKER_00 1:09:14

But you're like, you know, when you're just like doesn't matter, you're stronger than most of the trolls.

SPEAKER_03 1:09:19

Um say let them.

SPEAKER_00 1:09:21

Let them. Let them.

SPEAKER_03 1:09:24

Yeah, let them.

SPEAKER_00 1:09:25

Let me. Yes, yeah. Love it. Um, so yeah, we'll see you on the next episode. And yeah, go follow GJ. I'll put all of her details in the show notes and we'll see you on the other side.

SPEAKER_03 1:09:36

Amazing. Can we can we before if you cut off, good?

SPEAKER_00 1:09:40

No.

SPEAKER_03 1:09:41

Oh I want to get a picture.