Jemma Aitken - Podcast Details

Shows

The Movement Link Podcast#97. How to build as much muscle as possible in 12 monthsBuilding muscle is a really slow process. Unlike dieting, where we can visibly see positive changes in as little as 2-4 weeks, you may not actually see any visible muscle growth for 4-6 months, or potentially longer. So if your goal is to build as much muscle as possible in the next 12 months, this episode will walk you through the key things that I would be focussing on personally, or with any of my clients that have that the goal of gaining muscle. Because the process of building muscle is actually really simple when you...2025-01-0618 min

The Movement Link Podcast#96. How to build an effective warm-upAlthough I think most people understand the importance of warming up before their workout, I feel that less of us know exactly what to include in our warm up to make it effective. In this episode I cover:Why we should be warming up;How much time we really need for an effective warm up;What an ineffective warm up looks like;3 simple steps to building an effective warm up. If performance and movement quality are a priority for you, then you should be warming up in some capacity. This episode is going to show yo...2024-12-0116 min

The Movement Link Podcast#95. Sarah Hallatt: body image, photo shoots, and why women should be lifting weightsToday I’m sharing the mic with Sarah Hallatt. Sarah is a mum of 2 girls, works full time, trains 5 days a week, tracks her macros and competes in natural bodybuilding. After spending several years struggling with her weight and negative body image, she found her way into the gym and has never looked back. In this episode, we chat about body image flexibility, the challenges of a contest prep, why it’s so important for women to lift weights, and also why it’s ok to take up space and ok to feel and look and be strong...2024-11-241h 01

The Movement Link Podcast#94. Core stability vs core strength: what's the difference?Core stability and core strength are terms that are often used interchangeably. In reality, core strength and core stability are two very different things and as such require two different approaches when it comes to training each of these optimally. Tune in to find out:Exactly what your 'core' is and which muscles are involved;What we mean when we talk about core stability; andWhy we need a different approach when it comes to training core strength vs core stability. And no, a ripped 6-pack does not automatically mean you have good core sta...2024-11-1717 min

The Movement Link Podcast#93. My Fitness Pal: tips for accurate trackingIf you’ve ever tried tracking your macros and calories, you’ll know what an endless minefield calorie tracking apps such as MFP can be.Search for the word ‘apple’ in the MFP datable alone and you’ll easily get over 100 options to choose from - some have green ticks, others don’t, some have carbs, some don’t, some have calories and no macros, other apples apparently have no calories at all.So which one is accurate and why are there so many different options for something so simple?Well, that is the million do...2024-11-1122 min

The Movement Link Podcast#92. Are you ready to start a contest prep?If you're thinking of getting on stage, this episode is a must-listen.Contest Preparation takes dieting to the extreme, however there are skills, behaviours and routines that you can develop and have in place before entering a contest prep that will help to make the journey that much smoother and more enjoyable.In this episode, I cover what I consider as the 'pre-requisites' to starting a comp prep. Although these aren't hard and fast rules, I do feel they are extremely important points to consider before diving in head first. For online coaching e...2024-11-0517 min

The Movement Link Podcast#91. How to make your next diet phase as easy as possibleWhen we look at how to make dieting easier, a lot of the discussion tends to be focussed on how to better manage the actual diet phase itself.However what you do BEFORE you enter a diet phase is largely going to determine how successful your diet is likely to be.Tune in to find out why you may actually need to spend some time preparing for a diet phase and what you can do before you start dieting that will help make your next diet phase that much easier.For online coaching...2024-08-0117 min

The Movement Link Podcast#90. What to look for in a snack barWhat makes up a good snack bar/muesli bar?If you've ever found yourself lost in the muesli bar aisle and unsure what to look for or where to start, rest assured I still feel that way sometimes with the variety of snack bars available on the shelves. In this episode I cover what I would look for on the ingredients list and nutrition panel when picking out a decent snack bar, and also some ingredients to be mindful of.For online coaching enquiries, questions or feedback, please contact me via the links be...2024-07-2219 min

The Movement Link Podcast#89. Pre-workouts: what to look for and are they worth itAlways a hotly debated topic! And with so many on the market with some fancy marketing claims, how do you really know what to spend your money on?In this episode, I cover:Why we may want to take a pre-workout (expectations, benefits)What to look for if you decide to buy a pre-workout (ingredients)If they're really worth itFor online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular...2024-07-1626 min

The Movement Link Podcast#88. Are frozen meals bad for you (and what to look for)Are frozen meals really bad for you? Or do they have a place within a balanced diet?In this week's episode I answer this question, and also offer some guidelines as to what to look for when choosing frozen meals.For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink...2024-07-0710 min

The Movement Link Podcast#87. Caffeine, coconut water, salt tablets, and why I make my own pre-workoutQ&A episodes are definitely one of my favourite podcast formats. Thank you once again to everyone that submitted questions through the question box on my IG story.In this week’s episode I explain why I’ve started including coconut water and sodium in my pre-workout, caffeine recommendations to support training performance as well as what goes into my home-made pre-workout (and what I’d look for if you do choose to buy your pre-workout formula ready mixed). For online coaching enquiries, please contact me via the links below. You can follow me on Instag...2024-06-1622 min

The Movement Link Podcast#86. Why you're over-eating at night (and how to stop this)"I just can’t stop eating at night and it’s undoing all my hard work during the day."If you have ever said this, or thought it, then this episode is for you, as I’m going to show you why you can’t stop eating at night, and also why trying to eat less during the day is not going to solve the problem.For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my re...2024-05-2322 min

The Movement Link Podcast#85. How to break through a training plateauTo hit a plateau with your training is incredibly frustrating, particularly when you feel as though you’re putting in the hard yards, but not seeing any progress.In this episode I look at reasons why you may have hit a sticking point in your training, and how you can work around these to keep the progress happening!For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: ...2024-05-1430 min

The Movement Link Podcast#84. How to enjoy sweet treats without over-eatingBeing able to sit down and enjoy a sweet treat without over-eating should be a normal and enjoyable part of life!However it is also something I see so many people struggle to manage without it having a negative impact on their body composition goals. In this episode I walk you through 4 super simple strategies that I hope will help you be able to enjoy a normal portion of those occasional treats without over-doing it.For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to...2024-05-0713 min

The Movement Link Podcast#83. How to navigate your way through a fat loss plateauWhen it comes to fat loss, it's no doubt that plateaus are frustrating, particularly if you feel that you're putting in the effort and aren't being rewarded for your investment of time and energy.However, if you are no longer losing weight, then there will be a reason for this (and no, you're not broken!).In this episode I walk you through how to break through a fat loss plateau - once you've identified the reason for your plateau, you can then create a plan to address this. For online coaching enquiries, please c...2024-05-0222 min

The Movement Link Podcast#82. Q&A: Favourite glute exercises, how I manage hunger when dieting & off-season progressI always love a good Q&A episode - a huge thank you to everyone that submitted questions through the question box on my Instagram story last week.Join me as I go through my favourite glute exercises, how to manage hunger when dieting, the importance of having realistic expectations when it comes to building muscle, as well as a brief update on my current improvement season. For online coaching enquiries, please contact me via the links below. You can follow me on Instagram to stay up to date with each episode as well as...2024-04-2231 min

The Movement Link Podcast#82. Q&A: Favourite glute exercises, how I manage hunger when dieting & off-season progressI always enjoy doing a good Q&A episode - a huge thank you to everyone that submitted questions through the question box on my Instagram story last week.Join me as I go through my favourite glute exercises, strategies to manage hunger when dieting, the importance of having realistic expectations when it comes to building muscle, plus a quick recap on where things are at for me in my current improvement season. I hope you enjoy it :)For online coaching enquiries, please contact me via the links below. You can also follow...2024-04-2217 min

The Movement Link Podcast#81. What you need to understand if you want to build muscleI see so many people spin their wheels when it comes to building muscle.Having some idea of what’s involved in the process of building muscle, as well as realistic expectations around timeframes can make it easier to fully invest in the process. In this episode I go through 5 key things that you need to understand if you want to build muscle.If you need additional guidance, please reach out to me via the links below. I offer a variety of in-person and online coaching options for both nutrition and training.2024-04-1517 min

The Movement Link Podcast#80. Tracking body weight: how often should you really be weighing yourself?Although this seems like such a trivial topic, it’s amazing how many people aren’t using the scales in a way that is going to provide them with helpful information.Tune in to find out exactly what time of day you should be jumping on the scales, as well as how frequently you should be tracking our weight in order to determine progress. Side note: if you are someone who finds seeing your weight and jumping on the scales triggering, I’d suggest not listening to this episode. You certainly don’t need to...2024-03-1017 min

The Movement Link Podcast#79. 5 common mistakes when building muscleBuilding muscle is tough, like, really tough! Most of us don’t build muscle by mistake, and I don’t think anyone is at risk of going to the gym for a few weeks and suddenly waking up with too much muscle (I wish!).I see so many people spinning their wheels when it comes to building muscle, so this episode covers the 5 most common mistakes I see people making, and what to do instead.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date...2024-02-2718 min

The Movement Link Podcast#78. What to do if you overeatYou’ve just eaten a burger, and some chips…and a few slices of pizza…and washed it down with some ice-cream and now you’re regretting the whole situation and feeling pretty damn uncomfortable.So in this episode, I’m going to show you how I would troubleshoot this situation with a client of mine if someone reached out to me and said that they had massively over-eaten - because you’re a human, you have taste buds, and this is something that happens to all of us at some point ;)*If over-eating is occurring fo...2024-02-2113 min

The Movement Link Podcast#77. What it’s really like to do 75HARD, with Jenny ChanIn this week’s episode I’m excited to have friend, personal trainer, photographer and business owner Jenny Chan back behind the mic.Jen has completed the 75 HARD Program (by entrepreneur Andy Frisella) not once, but twice, and although it’s often perceived as a fitness or weightloss challenge, what we find out is that it’s far more about mindset, mental resilience and forging a level of self-belief that carries over into all aspects of your life. Keen to give it a go? Have a listen to this episode...2024-02-1241 min

The Movement Link Podcast#76. The most important skill you can learn when it comes to nutritionIn this episode I take you through a practical skill that I genuinely believe is the most important skill you can possibly learn if you want to be successful in improving your health, your fitness or your relationship with food.In both my personal experience, as well as my experience as a coach, having the ability to build this one skill is the most important deciding factor between whether someone is going to be successful with their goals or not.Yes, the title sounds like click-bait (which I've done deliberately) as I want you to l...2024-02-0708 min

The Movement Link Podcast#75. Fasted training: the secret to fat loss?It’s a hotly debated topic - is fasted training the secret to fat loss, and are you setting yourself up to fail if you eat before training?Let’s find out in this week’s episode.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com 2024-01-3014 min

The Movement Link Podcast#74. Breakfast: what to do if you aren’t hungry or don’t have timeThe 2 biggest barriers I see to people not eating breakfast is that they either aren’t hungry in the morning, or they’re rushing around so much they just don’t have time.So in this episode I show you how I would troubleshoot these situations with clients I work with - I look at when you should eat breakfast, what you should eat for breakfast, how to manage your morning routine to better allow you to eat breakfast, and if you should even bother eating breakfast at all.Hopefully this ticks all the boxes when i...2024-01-2124 min

The Movement Link Podcast#73. Protein powder: what to look for, are they worth it, and do you need oneIn this episode I’m talking all things protein powder because, quite frankly, supplement stores aren’t always the most accurate (or… impartial) source of information.If I’ve done my job well, then hopefully this episode should leave you knowing the difference between a WPI and a WPC, what to look for in a good protein powder, and if you actually need to be including protein powder in your diet.Enjoy!Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with eac...2024-01-0926 min

The Movement Link Podcast#72. What to do when you're in a calorie deficit but not losing weight“I’m in a calorie deficit but I’m not losing weight - what am I doing wrong?” is one of the most common phrases I hear as a Sports Nutritionist. And I completely understand how frustrating this can be when, despite your best efforts, you feel like you’re spinning your wheels.But (hopefully!) I can help. In this episode I explain what a calorie deficit is, and also look at how I would trouble-shoot this situation with someone I’m working with. If this sounds like you, have a listen, and see if any of the p...2024-01-0221 min

The Movement Link Podcast#71. Should you worry about eating after 7pm?Let's talk about eating at night-time..For some reason, eating at night-time seems to be a contentious topic and there is a lot of information (mis-information?) out there from people telling you what you should (or should not) eat after 7pm. So should you eat after 7pm? What happens if you eat carbs after 7pm? And is it really ok to eat carbs after 7pm? Join me on this week's episode to find out. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date...2023-12-2619 min

The Movement Link Podcast#70. Q&A: Mini-cuts, why I don't like the term 'cheat meals', and how I'm managing 3000 calories per dayWrapping up 2024 with a Q&A episode! Thanks so much to everyone that submitted questions.Join me as I cover mini-cuts, why I don't like the term 'cheat meal,' how I'm currently managing to eat 3000 calories per day, training over the Christmas period, why I find it so valuable to have a Coach and if 10,000 steps per day is enough for weight loss. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.2023-12-1930 min

The Movement Link Podcast#69. Navigating the festive season: finding balanceOne of the most common questions that comes up right now is how best to navigate Christmas functions, work parties and social engagements without completely falling off the bandwagon.Believe it or not, there can be a middle ground where you simply go out, enjoy a few different foods, have a couple of drinks, and then carry on as usual the next day.If you struggle with an all-or-nothing approach over this time, this episode is a great one to get your ears on.Questions or feedback? Contact me via the links below...2023-12-1021 min

The Movement Link Podcast#68. Pre-workouts: what to look for and are they worth it?Pre-workout supplements come in so many forms! Some people swear by them, while others are happy to get by on a banana and a coffee.In this episode I break down the hype behind pre-workouts and cover:Why we may want to take a pre-workout;What to look for if you decide to buy pre-workout;If they’re really worth it.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.We...2023-11-2828 min

The Movement Link Podcast67. Supplements worth considering if your goal is strength, performance and/or muscle gainThe supplement industry is a multi-billion dollar industry and if a supplement claims something that is too good to be true, then it probably is!When looking for supplements, it's important to be choosing ones that have been repeatedly shown to have a positive effect across a large population.The supplements I look at in this episode are ones that have been shown to be beneficial for anyone looking to improve their strength and performance, or promote the growth of lean muscle tissue. Don't forget! Supplements are your 1%'ers and aren't magic! They a...2023-11-2122 min

The Movement Link Podcast66. Can you lose weight without counting calories?When it comes to weight loss, the message that is often put forward is that if you want to be successful, then you have to count calories, track macros, or follow a meal plan.And yes, although these are all valid options, they’re definitely not the only way to successfully achieve your weight loss goals.So can you lose weight without counting calories? And if so, how would you do this? Tune in to find out!Questions or feedback? Contact me via the links below, or follow me on Instagram to...2023-11-1330 min

The Movement Link Podcast#65. Competing as a mum in your 50’s (and winning!), with Fiona Kelett and Micha HarperIn this week’s episode I’m joined by two of my athletes, Fiona Kelett and Micha Harper, who have kindly agreed to share an insight into their recent contest preps and journey to the stage.Fiona and Micha competed in multiple shows during Season B this year with some incredible results. As mums in their 50’s, they have shown us that age is just a number and they are both a fantastic example of what can be achieved when you really put your mind to it.“It’s never too late to start.”You can f...2023-11-051h 23

The Movement Link Podcast#64. Improvement season update: week 49I’m now 49 weeks into this improvement season and thought it was time to run through another a quick update.In this episode I go into detail about where things are currently sitting for me in terms of training, steps, cardio and nutrition, and also why the healthiest decision was to pull out of my recent mini-cut. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement Li...2023-10-3029 min

The Movement Link Podcast#63. How much exercise is 'normal' (and how you can tell if you're doing too much)When it comes to exercise, what is considered a 'normal' amount of exercise is going to vary between individuals.Factors such as someone's personal goals, lifestyle, time constraints, family and work commitments , can make it a challenge to put any objective parameters around quantifying how much exercise is considered normal.So rather than looking at what is ‘normal’ when it comes to exercise, I feel it’s more valuable to flip the question, and look at what is ‘not normal’ when it comes to exercise, habits and behaviours relating to exercise. "A healthy behaviour...2023-10-2226 min

The Movement Link Podcast#62. What you should know before starting a contest prepEntering a contest prep is a big decision and one I see often see athletes make without really knowing what is involved.In this episode I cover some of the most important things you should be aware of before starting a contest prep - everything from the time and commitment required for training and nutrition, the constant meal preparation and weighing of food, the missing out on social occasions, the persistent fatigue that often comes with being in a chronic state of low energy availability to the financial costs of getting on stage.Having gone...2023-10-1231 min

The Movement Link Podcast#61. Macros vs meal plansFollowing a meal plan vs tracking your macros always seems to be a hotly debated topic when it comes to planning and managing your nutrition.So which method works best? In this episode, I look at the pros and cons of both meal plans and tracking macros, and also offer situations where one of these may be more appropriate than the other.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content....2023-10-0326 min

The Movement Link Podcast#60. Pre-training nutrition: planning and timing your pre-workout mealsAlthough everyone's nutrition strategies will differ depending on their goals, there are very few situations when eating before a training session is not going to be beneficial.In this episode I look at situations when it might be helpful to eat before training, and also go into detail on what types of foods to eat before a training session, depending on meal timing in relation to your workout.If you're wanting to get the most out of your workout, I highly encourage you to get your ears on this episode! Questions or feedback...2023-09-2728 min

The Movement Link Podcast#59. 3 simple ways to increase your protein intakeProtein is arguably the most important macronutrient, yet it is one that I see a lot of people struggle to consume enough of. In this episode I share 3 simple things you can do to help increase your daily protein intake.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: @jemmalee_exphysEmail: themovementlink@gmail.com 2023-09-1415 min

The Movement Link Podcast#58. Should you continue to train while injured (or is rest best?)So you've just sustained an injury. What should you do? Train through the injury? Or rest completely until things have healed? Tune into this episode to find out:What it means to train around an injury;Why (in most situations) I encourage people to keep moving while injured;How to manage pain when training with an injury; andDifferent ways you can modify your training to allow you to continue to train safelyQuestions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode a...2023-09-0721 min

The Movement Link Podcast#57. Hip mobility: how much do you really need?This episode covers everything you need to know about hip mobility:What exactly is hip mobility?The difference between flexibility, mobility and stability;Why hip mobility is important;How to start working on your hip mobility; andHow much you really need as an individual.Unsure where to start? I offer complete movement assessments as well as customised mobility programs. Bookings via my website below. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.2023-08-3022 min

The Movement Link Podcast#56. How to improve your consistency with nutritionOne of the biggest challenges I see people have when it comes to their nutrition is being able to remain consistent with their plan, meals and food choices long enough to see results.In this episode, I look at what strategies I've found helpful on both a personal level, and also with my athletes and clients when it comes to maintaining a good level of consistency with nutrition. Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of...2023-08-2221 min

The Movement Link Podcast#55. Improvement season update: weight gain, training, nutrition, steps & cardioA quick update this week on how my current improvement season has progressed over the last 9 months, and how we have managed weight gain, training, steps, nutrition and cardio during this time.When it comes to this off-season, I've learned that sometimes less is more. I hope you enjoy the episode!Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: The Movement LinkIG: 2023-08-0733 min

The Movement Link Podcast#54. Common mistakes when tracking calories and macrosIf you’ve ever tried tracking your macros and calories, you’ll know what an endless minefield calorie tracking apps such as My Fitness Pal can be.So in today’s episode I’m going to look at what mistakes I commonly see people make when tracking their calories and macros, as well as several suggestions on how to ensure that what you are tracking is as accurate as possible.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of m...2023-08-0130 min

The Movement Link Podcast#53. How to manage hunger in a calorie deficit or diet phaseAlthough we can’t avoid hunger completely when dieting, there are several things we can do to help manage hunger and make the dieting process just a little bit easier.In this episode, I cover 12 strategies that can be implemented during a diet phase (calorie deficit) that can help you to manage hunger and ideally make adherence to your diet easier.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular content.Web: ...2023-07-2431 min

The Movement Link Podcast#52. How much protein can you really absorb in a single meal?When it comes to protein, there seems to be quite a bit of controversy that exists around how much protein our bodies can absorb in a single meal. A lot of content on social media seems to indicate that our body can absorb 20-25g protein at a time...but is this actually the case? Or can we absorb more than this? And what happens if we eat more than 20-25g protein in a single meal - will it be used, or go to waste?Let’s find out!Questions or feedback? Co...2023-07-1120 min

The Movement Link Podcast51. How much protein do you really need?Although protein is (arguably!) the most important macronutrient, it also seems to be the one many people struggle to consume enough of.In this episode I offer some guidelines as to how much protein you should be aiming to consume each day as well as breaking this down per meal and number of meals per day.If your goal is performance, fat loss or muscle growth (or general health and well-being!) this episode is one not to miss.Questions or feedback? Contact me via the links below, or follow me on Instagram to...2023-07-0425 min

The Movement Link Podcast#50. 4 common mistakes people make when trying to lose weight (and what you can do instead)Spending time in a diet or fat loss phase can be hard enough - however I often see people making things harder for themselves than what is necessary.Here are 4 mistakes I commonly see, and what you can do instead to help make your fat loss phase a little easier and improve your chances of adhering to it long enough to obtain the result you're after.Questions or feedback? Contact me via the links below, or follow me on Instagram to stay up to date with each episode as well as all of my regular...2023-06-2524 min

The Movement Link Podcast#49. Carbohydrates: why we need to move beyond the labels of 'good' and 'bad'In today's episode, I look at why we need to move beyond labelling carbohydrates as 'good' or 'bad.'We continue to see health and fitness enthusiasts classify carbohydrates as black and white, however as is the case with most things in life, carbohydrates exist on a spectrum and it's important that we apply context to someone's diet and carbohydrate choices before determining what is appropriate for them.Tune in to find out why I feel there is no such thing as a 'bad' carbohydrate, and how simple carbohydrates such as cereals, white rice, pasta...2023-06-1234 min

The Movement Link Podcast#48. Personal challenges, binge eating, and chasing what makes you happy, with Photographer & Personal Trainer Jenny ChanIt's never too late to start chasing what makes you happy...In this week's episode I sit down with Photographer and Personal Trainer Jenny Chan. After 20 years in the photography industry, Jen made the decision to follow her passion of becoming a personal trainer. After working through and overcoming several personal challenges, Jen is now focussed on empowering other women to find happiness and confidence through movement and exercise. This is definitely a feel good episode - thanks so much Jen for sharing your journey so far! Jen is currently offering...2023-05-3043 min

The Movement Link Podcast#47. How much water do we really need each day?When it comes to water intake, I imagine we've all heard the general recommendation of drinking at least 8 glasses of water per day.But is this enough for everyone? And is there some way we can make a more accurate determination of just how much water we should be aiming to drink as an individual?Jump onto this week's episode to find out! I also cover some simple, practical strategies you can use to increase your daily water intake.Have a question you'd like answered? Email me at themovementlink@gmail.com ...2023-05-2317 min

The Movement Link Podcast#46. Dealing with weight gain in a build phaseOne of the biggest reasons I see people struggle with being in a build phase long enough to see results is that they struggle to tolerate feeling uncomfortable as their weight increases.And the reaction when people start to feel uncomfortable is that they immediately seek to lose that weight via another diet or mini-cut.So what can we do to help manage the feelings that come with being in a build phase? Because ultimately, the more time we can spend in a well-managed build phase, the better our chances are of building the muscle...2023-05-1828 min

The Movement Link Podcast#45. Prioritising recovery: regaining my menstrual cycle after competingAs bodybuilders, we frequently test the boundaries on just how far we can push our body before it pushes back. Spending an extended period of time on a restricted energy intake (calories consumed), whilst continuing to drive a high level of energy output through training, steps and cardio can eventually have a negative impact on overall health.In the lead up to my second round of shows last year, I lost my menstrual cycle and it's taken me a good 8-10 months (and a lot of angst and worry) to start to restore it.2023-05-1043 min

The Movement Link Podcast#44. How to manage your macros when eating outTrying to balance your macros when eating out can often feel like you're playing a never-ending game of tetris.In this episode I look at 3 different approaches you can take to managing your macros when eating out. As always, which approach you choose is going to be dependent upon your individual circumstances and personal goals.Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.2023-05-0335 min

The Movement Link Podcast#43. Weight loss vs fat loss: what's the difference?Weight loss and fat loss are two terms that are often used interchangeably, however it is important that we understand and are able to differentiate between them.Our scale weight can decrease for many reasons, however this is not always going to be due to a reduction in our body fat.In this episode I look at the difference between weight loss and fat loss, why it matters, and also cover some of the many factors that can contribute to weight loss that don't always lead to a decrease in body fat.Have...2023-04-2628 min

The Movement Link Podcast#42. Managing low back pain: why rest is not always bestIf you've ever experienced low back pain, then you know just how frustrating (and painful) it can be. Although our natural instinct can often be to avoid doing anything until it resolves out of fear of making it worse, in many cases, rest is not always the best option.In this episode I run through several things that you can do to more effectively manage your symptoms whilst maintaining some form of light movement. Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram a...2023-04-1835 min

The Movement Link Podcast#41. Training plateaus: why you're not making progress and how to turn this aroundOne of the most frustrating things when it comes to training is hitting a plateau and feeling like you're no longer making progress.But, it's important to remember that plateaus happen for a reason!In this episode I cover several reasons why you may have hit a sticking point within your training, and steps you can take to help get things back on track and progressing forwards.Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay...2023-04-1128 min

The Movement Link Podcast#40. Hip Mobility: why it's important and where to startHow well your hips move (and how much movement you have in your hips) can directly impact your performance in various sports, as well as how the rest of your body moves. In this week's episode I look at:The difference between hip flexibility, mobility and stability;Why hip mobility is so important;Where to start on improving your hip mobility; andJust how much mobility you really need.Have a question you'd like answered? Email me at themovementlink@gmail.com or follow me on Instagram at @jemmalee_exphys to stay up t...2023-03-2831 min

The Movement Link Podcast#39. Low back pain: how to turn your training session into a back-friendly workoutMost of us have likely experienced mild low back pain at some stage in our lives - whether it be a general tightness as you bend over to put your shoes on, stiffness that occurs after sitting for a period of time, a mild case of sciatica, or a bit of pull down one leg. One of the main questions I get from clients who are experiencing these types of symptoms is, "Can I still train with my back pain?" And in many cases, the answer is yes. In this episode I'm going t...2023-03-2034 min

The Movement Link Podcast#38. Building a better squat: how to find your ideal squat positionWhen it comes to squats, there is no one single best way to squat. And this is because we need to take into consideration factors such as someone's mobility, injury history, anatomy and biomechanics, as well as their individual goals when it comes to helping them build their ideal squat.In this episode I look at several different factors and variations that you can apply to your squat to help you find you ideal squat position.If you're struggling with your squat technique, or perhaps you find squatting plain uncomfortable, I highly recommend...2023-03-1425 min

The Movement Link Podcast#37. Q&A: Advice for first time competitors, off season weight gain, squat depth and rehab exercisesWe're overdue for a Q&A episode, so here it is.Tune it to find out:Which foods can help you fuel an early morning gym workout;Food sources to help hit your protein target;If you should be squatting past parallel;If you really need to do your rehab exercises forever; How I manage weight gain in my off-season;My best piece of advice for first-time competitors wanting to get on stage; andHow I like to fill my downtime.I had a lot of fun answering these, and thank you to everyone that submitted q...2023-03-0744 min

The Movement Link Podcast#36. Supersets: everything you need to knowLet's talk supersets!Have you ever wondered what your Coach means when they start talking about supersets?In this episode I cover exactly what they are, how they can be used, where we might see them in a training program, and why they can be an effective training tool, depending on your goals.Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode as well as all of my regular content.Music from Uppbeat: Disco Wheel | Mood MazeLicense Code: MRBE9TU7YGK3...2023-02-2824 min

The Movement Link Podcast#35. Pull-ups: where to start and how to progressPull-ups and chin-ups have always been a great indicator of relative strength - that is, your ability to produce maximal force relative to your own body weight.They are also a skill that I see a lot of people wanting to achieve, but struggling to get there. In today's episode, I look at the difference between chin-ups and pull-ups, and run through some basic exercises, drills and progressions that you can use on your journey to a full pull-up. Like anything, this exercise is a skill and you will get better with practice!...2023-02-1833 min

The Movement Link Podcast#34. Is it just low motivation, or do you need a rest day?We all have those mornings where we wake up and wonder if we're better off staying in bed and skipping our workout, or if we should suck it up, get ourselves to the gym and get it done. Although it can be important to draw upon discipline and habit to get our training in, it can be equally important to be able to identify when pushing through may be counter-productive.So how can you determine if what you are feeling is simply low motivation, or if your apathy to get to the gym is due...2023-02-1219 min

The Movement Link Podcast#33. How to manage fatigue without deloadingDo you always need to de-load to manage fatigue?Sometimes the answer is no. A de-load (planned period of reduction in training volume, frequency, intensity or load) isn't always going to be the most effective, or sustainable option if your fatigue is being caused by other factors.Everything from lifestyle factors to poor program design can contribute to fatigue if they have a negative impact on our energy levels and our ability to recover.In this episode I run through different factors that you can consider in helping to manage fatigue without always...2023-02-0427 min

The Movement Link Podcast#32. How do you know if you're ready to start a comp prep?It probably comes as no surprise that comp prep can be an overwhelming and challenging time for many people who have the goal of stepping on stage.However there are behaviours, routines and strategies that you can have in place before entering a comp prep phase that can help to make the journey that much easier.In this episode I cover what you may like to consider as 'pre-requisites' to starting a comp prep. These aren't hard and fast rules, however I do feel they are extremely important points to consider before jumping in feet...2023-01-2630 min

The Movement Link Podcast#31. Q&A: My thoughts on deadlifts and why you should take your rest periods if you want to build muscleWelcome back to the first episode of 2023! We're kicking off the new year with a Q&A episode.Tune in to find out my thoughts on deadlifts, why I don't like using the word 'bulk' and why you should be taking your rest periods if you really want to build muscle.Trigger warning (15:35) - I do disclose my stage weight and off-season weights at this time point in answering one of the questions. If hearing exact figures is triggering to you in any way, please skip through and resume listening from 19:57. Follow me...2023-01-2124 min

The Movement Link Podcast#30. How to hit the ground running in 2023"2023 is going to be the year I get fit / lose weight / run a marathon / learn a new hobby..."We all know the person who starts talking about their new year goals before Christmas, but then ends up 6 months into the new year and is still yet to make a move on those goals.Don't be that person who dreams of making changes leading into a new year, but fails to execute them!In my last podcast episode for the year, I'll leave you with some practical strategies that will help you hit the...2022-12-2017 min

The Movement Link Podcast#29. How to avoid the all-or-nothing approach this holiday seasonI see so many people throw a lot of their hard work away each year over the Christmas and New Year period with an all-or-nothing approach to their diet and nutrition.But it doesn't have to be that way!You certainly don't have to maintain a rigid routine over the holiday period and track everything that goes in your mouth, but there is a big difference to enjoying this time of year with a relaxed, mindful approach and being present in everything that you choose to do, as opposed to writing the month of December...2022-12-1515 min

The Movement Link Podcast#28. Core stability vs core strength: what's the difference?Core stability and core strength are terms that are often used interchangeably.In reality, core strength and core stability are two very different things and as such require two different approaches when it comes to training each of these optimally.Tune in to learn more on:Exactly what your 'core' is and which muscles are involved.What we mean when we talk about core stability.Why we need a different approach when it comes to training core strength vs core stability. And no, a ripped 6-pack of abs does not automatically mean you h...2022-12-0619 min

The Movement Link Podcast#27. What to do if you struggle to 'feel' a muscle working"But I can't feel my glutes/quads/lats working."This has to be one of the most common phrases I hear each week, and also something that I think most of us would have experienced at least once in our training journey.In this episode I walk you through 4 strategies that you can try if you're struggling to 'feel' or engage a certain muscle group. If you're someone who finds it hard to feel their glutes working in hip thrusts, or only ever feels their upper traps in exercises such as lat pull downs and...2022-11-2825 min

The Movement Link Podcast#26. Finding body confidence: when weight no longer matters, with Nutrition Coach Ash NortonIn this week's episode I was fortunate enough to be able to sit down once again with Nutrition Coach Ash Norton, this time to talk about our own personal experiences with body image and body confidence.We have both noticed the topic of body confidence coming up more and more frequently with our clients and also how the idea of gaining confidence in one's body is often tied to weight loss and achieving a certain number on the scale.So we thought we'd share our own stories as for both of us, we discovered that...2022-11-221h 23

The Movement Link Podcast#25. Strategies to help keep muscle in a diet phase or cutOur primary goal when starting a cut or diet phase should not just be about how much weight or fat we can lose. We should be equally focussed on preserving as much muscle as possible!Aggressive deficits, excessive cardio, low protein intake and high stress can all create a sub-optimal environment for keeping your hard earned muscle. In this episode I cover eight strategies that will help preserve muscle mass in a diet phase.If you are currently in a cut or are planning a fat loss phase this episode will give you plenty of...2022-11-1324 min

The Movement Link Podcast#24. More than meal plans: empowering change and healthy habits, with Nutrition Coach Ash NortonIn an industry that is saturated with meal plans and people wanting to build healthier versions of themselves, I thought it was worth sitting down with Nutrition Coach Ash Norton to get the low down on exactly what a Nutrition Coach does and how she's been so successful in helping her clients make lasting lifestyle changes.A Personal Trainer with over 10 years experience, Ash now specialises in Nutrition Coaching and behaviour change, which, as we learn, is far more than simply handing out macros and meal plans.In this episode we cover:...2022-11-0955 min

The Movement Link Podcast#23. How to build an effective warm up in 3 stepsAlthough I think most people understand the importance of warming up before their workout, I feel that less of us know exactly what to include in our warm up to make it effective.And one of the biggest barriers I see when it comes to warming up properly is that people think an effective warm up needs to take 30 minutes - it doesn't!In this episode I cover:Why we should be warming up;How much time we really need for an effective warm up;What an ineffective warm up looks like;3 simple steps...2022-10-3026 min

The Movement Link Podcast#22. Q&A: How I stayed motivated for 4 years to earn my Pro Card; managing post-comp body changes; and is it really ok to snack?Excited to have another Q&A episode in the bag for you this week, and thank you to everyone who submitted questions through the question box on my IG story last week - there were a lot!See below for just some of the questions I answer in this week's episode. Time stamps included if you wish to jump forwards to any specific questions.2:37 How I stayed 'motivated' for 4 years to earn my Pro Card.6:16 Why it's important to be driven by the process, rather than the outcome.15:23 My plans...2022-10-261h 02

The Movement Link Podcast#21. The 3 things I find hardest about comp prepThe comp prep phase, or period of time leading into a body building competition where competitors enter a calorie deficit (or period of lower energy availability) with the goal of losing body fat and achieving the level of conditioning and leanness required for their category, is not all sunshine and rainbows!Often the better we look, the worse we can start to feel.In this episode I go through some of the more challenging experiences of the comp prep phase, and the sometimes negative consequences that come with spending an extended period of...2022-10-1438 min

The Movement Link Podcast#20. How much exercise variation do you really need?If you're to believe everything you see on Instagram, it seems there is another new weird and wonderful variation of each exercise being posted on the daily.But how much exercise variation is a good thing? And can we fall into the trap of changing things up too frequently?In this episode I cover:The neurological impact of exercise variation;How exercise variation affects movement efficiency;How exercise variation influences muscle growth;Different ways we can increase exercise variation if needed;The benefits of low exercise variation vs the benefits of regular exercise variation...2022-10-0736 min

The Movement Link Podcast#19. Why your lower back is not the problem"I've got a bad back. My back is weak. Deadlifts are bad for my back."Chances are we all know (or are!) someone who has blamed their lower back for their back pain.But what if your lower back is not the problem? Almost 85% of people with back pain present with non-specific lower back pain (LBP), where there is no clear anatomical cause for their pain. When medical investigations are clear and there is no direct trauma, incident or observable cause for the LBP, it's really important that we adopt a problem-solving approach...2022-10-0228 min

The Movement Link Podcast#18. Is the time of your workout having a negative impact on your cortisol levels?Is there really an optimal time of day to train?Well yes, as it turns out, there is! And one of the primary reasons for this is due to the hormone...CORTISOL.In this episode I cover:What role cortisol plays in the body;What this means when it comes to training and why it's important;What is the best time of day to train that aligns with our natural cortisol circadian rhythm;What is the worst time of day to train that contradicts our natural cortisol circadian rhythm;Strategies to help manage cortisol...2022-09-2627 min

The Movement Link Podcast#18. AM or PM? Is there really a best time of day to train?Is there really an optimal time of day to train?Well yes, as it turns out, there is! And one of the primary reasons for this is due to the hormone...CORTISOL.In this episode I cover:What role cortisol plays in the body;What this means when it comes to training and why it's important;What is the best time of day to train that aligns with our natural cortisol circadian rhythm;What is the worst time of day to train;Strategies to help manage cortisol levels if you need to train or...2022-09-2327 min

The Movement Link Podcast#17. Trust your gut: what good gut health looks like and why you should care more, with Clinical Nutritionist Greta ThurgoodWith gut health fast becoming the topic of many social media posts and the well-known debates around fibre, plant-based foods, cleanses and detoxes all front and centre in the world of gut health, I thought it was worth getting the low down on exactly what good gut health is from Clinical Nutritionist Greta Thurgood.Specialising in integrative medicine and with a passion for all things relating to digestion, Greta is fast becoming an expert in the field (and has an amazing ability to explain things in a way everyone can understand!).In this e...2022-09-1450 min

The Movement Link Podcast#16. 7 Strategies you can use to correct left-to-right imbalancesMuscular imbalances can be frustrating!Visually, they can detract from the aesthetics of your appearance (particularly in physique sports). Performance-wise, imbalances can eventually lead to compensations that can further limit your progress and increase the likelihood of injury.But...they can be fixed! In this episode I cover 7 effective strategies you can use to correct left-to-right imbalances (just don't use them all at once!).Like anything, there is unfortunately no quick-fix - you will need to put in enough work over time to stimulate additional growth to fix the issue, but if you...2022-09-1135 min

The Movement Link Podcast#15. How many days per week should you really be training?Have you ever wondered how many days each week you should really be training?Or perhaps you’ve been told that you should be training 6 days per week, but for the life of you just can’t seem to make this work?In this episode I’ll run through all the factors that we need to consider when it comes to training frequency - there is no one-size-fits-all approach when it comes to how many days per week you should be training, but this episode should provide you with some guidelines that you can use to hel...2022-09-0321 min

The Movement Link Podcast#14. Change, personal growth, and what it takes to build a performance mindset, with Performance Coach Vaughan HayWhat does it really take to build a performance mindset?In this week's episode I'm joined by Mindset, Personal Development and Performance Coach Vaughan Hay. In our chat we cover:The challenges that come with change;How important it is to step outside of our comfort zone;How change can lead to personal growth;What a Performance Mindset is and what steps you can take to build a more resilient mind that will support you in even the toughest of situations.In addition to being a Performance Coach, Vaughan is also trained in...2022-08-2656 min

The Movement Link Podcast#13. The body positivity movement: can we really be healthy at any size? Repost of Ep. 34 from The Movement Matters PodcastAs many of you know, in addition to hosting The Live Move Feel Podcast, I also co-host The Movement Matters Podcast with Dr Steph Suber from The Foot Company. I'm forever grateful for the friendship that has grown from that podcast, and, 34 episodes later, am stoked to see our podcast turn one this week. For those reasons and with Steph's permission, I am sharing the 34th episode of The Movement Matters Podcast on my own podcast platform. I hope you find the chat fun, informative and thought-provoking (as always!), and I'll be back with a new guest...2022-08-2058 min

The Movement Link Podcast#12. Q&A: Have I ever thought about taking PEDs, will I compete again this year and why I can't live without my hairspray...First Q&A episode in the bag and you guys didn't hold back!Tune in to find out if I've ever thought about taking PEDs, how I manage my training around injuries, whether or not I will compete again this year and why I can't live without my hairspray (amongst a few other fun questions).I had a lot of fun with this one and I hope you enjoy it! Follow me on Instagram at @jemmalee_exphys to stay up to date with each episode (and future question boxes that I'll p...2022-08-1432 min

The Movement Link Podcast#11. Functional training: just a fad or is it here for good? with Personal Trainer Ed StephensonWith 'Functional Training' fast becoming one of the biggest trends in the fitness industry and every gym on the block now offering some type of functional classes, it's easy to wonder what all the hype is about. In this episode I'm joined by Personal Trainer Ed Stephenson from Freight Fitness to discuss whether or not Functional Training is just a fad, or if it's here for good. Tune in to find out:Exactly what it is and what it means to do Functional Training;How Functional Training came about;What benefits it h...2022-08-0642 min

The Movement Link Podcast#10. Progressive overload: is it just about the weight?The first thing most of us think about doing when it comes to progressive overload is adding more weight to the bar.BUT…what happens when increasing the weight is not an option? Maybe the next weight up is too heavy; maybe you’re training from home and only have access to light dumbbells and resistance bands; perhaps you’re managing an injury and aren’t ready to progress the weight; or maybe you’ve been stuck on the same weight for the same number of reps for the last few weeks with no progress in sight.T...2022-07-3124 min

The Movement Link Podcast#9. Are your food choices helping or hindering your injury recovery, with Nutritionist Charity KingCan our food choices really provide any benefit when recovering from a physical injury? As it turns out, yes, they can! Although we most commonly place an emphasis on our physical rehab and rehab exercises when trying to overcome an injury, we are also learning that what we choose to eat in an injured phase can actually have a positive or negative impact on our recovery.In this episode I'm joined by Lead Nutritionist Charity King from Freshwater Nutrition who is a wealth of knowledge on the topic. Charity walks us through:...2022-07-211h 01

The Movement Link Podcast#8. My biggest post comp strugglesIn this episode I wanted to give you an honest look into some of the things that I’ve been struggling with and found most challenging following my most recent competitive season on the natural body building stage.After competing now in 3 separate seasons over the last 4 years, I thought I was pretty well set up for what to expect post comp this time around. But it definitely hasn’t all been smooth sailing and I’m learning that no comp prep or post comp phase will ever be the same.This wasn’t an easy epi...2022-07-1629 min

The Movement Link Podcast#7. Muscle soreness explained (and what to do when you can't walk the day after a workout)So, you had an epic leg workout yesterday, and today it hurts to climb the stairs, sit on the toilet and bend over to put your shoes on.Sounds like you've got yourself one killer case of DOMS - Delayed Onset Muscle Soreness.In this episode I cover everything related to post-training muscle soreness, including:What causes it;How long it takes to set in, and how long you're going to feel crippled for (jokes)...The negative effects of DOMS;If you can prevent it;What you can do to manage DOMS if you're...2022-07-0931 min

The Movement Link Podcast#6. Why healthy feet are important and what you can do to stay on your toes, with Podiatrist Dr Stephanie SuberOur feet are, quite literally, the foundations of our body. And contrary to what a modern society leads us to believe, our feet should be both strong and mobile (so strong in fact that they don’t need cushioned shoes or arch supports ;P)In this episode I’m joined by Sports Scientist and Podiatrist, and founder of The Foot Company, Dr Stephanie Suber, to talk all things healthy feet.Join us as we answer the following questions:How can you tell if your feet are unhealthy?What are some of the comm...2022-07-0153 min

The Movement Link Podcast#5. Your 10-Step Plan to Managing Any InjuryInjuries happen to the best of us – but it’s important not to let an injury ruin everything you’ve worked for. The biggest downfall I see when it comes to injuries is that people often try to manage them without a plan. Having a plan can make all the difference to the time it takes to recover, as well as your headspace during the whole ordeal.Knowing exactly what steps you are going to take will not only allow you to see clear progress in your recovery, but also help to keep you on track...2022-06-2128 min

The Movement Link Podcast#4. Health and Fitness Trends I'd Love to See More OfThe health and fitness industry is a funny thing - it’s constantly changing, will always be filled with influencers, there will always be a brand new fad, training style or crash diet, and will we ever really be able to tell fact from fiction?BUT…over the last 12-18 months I have noticed many positive changes in health and fitness trends that I would love to see more of.Tune in to see what I’ve picked up and hear why I’d like to see these changes and trends continue to gain momentum. If you c...2022-06-0421 min