Shows
If It Fits39. What flexible dieting actually isIn this weeks episode we discuss flexible dieting and the true meaning of what flexible dieting actually is.We discuss -The difference between flexible dieting and a diet plan with optionsThe different types of tracking and non tracking methodsPro's and con's to both methodsAnd more.....Follow us on social media -@liftfitness.michelle@jessy_paynengainzThanks for listening!2022-01-2044 minIf It Fits38. January FADSIn this weeks episode we discuss the weird and not so wonderful diets people start in January.We discuss - Setting calories too low to start off withDoing too much too soon going from 0-100Behaviour changeFad dietsAnd more.......Follow us on social media -@liftfitness.michelle@jessy_paynengainzThanks for listening!2022-01-1036 minIf It Fits37. Goal SettingIn today's episode we discuss.....Goal setting and how to set SMART goalsHabit stackingHow to break a goal down in to smaller achievable goals throughout the yearAnd more......Follow us on social media -@jessy_paynengainz@liftfitness.michelleThanks for listening!2022-01-0436 minIf It Fits36. Morning and Evening RoutinesIn this episode we discuss setting morning and evening routines and setting non-negotiables.We share out routines are and how setting non-negotiables can help you achieve your goals.Follow us on social media -@liftfitness.michelle@jessy_paynengainzThanks for listening!2021-12-0847 minIf It Fits35. How to approach the Festive SeasonIn this weeks episode we give advice on how you you can approach with the festive season.We discuss - Increasing caloriesThe Christmas food shopEating outStaying activeAnd more.....Please follow us on social media@jessy_paynengainz@liftfitness.michelleThanks for listening!2021-11-2943 minIf It Fits34. Muscle building, social occasions, dealing with hunger and more....This this weeks episode we cover a few different topics answering your questions.We answer.....The best tips for muscle growth?Advice on struggling to get back on track after a social occasions?How do I improve my sleep?Been tracking for 8 weeks in a deficit and I haven't lost any fat?Help with dealing with hunger in a deficit?I don't sweat much during training, am I doing something wrong?Please follow us on social media - @l...2021-11-2259 minIf It Fits33. The diet after the dietIn this weeks episode we discuss what you should do after you have finished a fat loss plan.An 8 / 10 week fat loss plan is great if you can maintain that fat loss once you have completed that plan.This is why you should have a plan after the plan finishes so you don't gain all the weight back on = the diet after the diet.We give tips and what you should do after you have completed a fat loss phase.Follow us on social media -...2021-11-1547 minIf It Fits32. Fat loss - Simple steps to get you started!In this weeks episode we discuss the simple steps to make to start your fat loss journey without tracking steps or calories.From how to move more without going for a walk or using a step tracker to eating more nutritious food without calorie counting.If these steps have helped you in any way please let us know by tagging us or messaging one of us below - @jessy_paynengainz@liftfitness.michelleThanks for listening! 2021-11-0841 minIf It Fits31. When to stop / take a break from tracking calories.In this episode we discuss why Michelle have recently stopped using MyFitnessPal and why tracking is not for everyone.We discuss - The signs that would suggest it is time to take a break tracking calories and to try another methodIntuitive eatingWhy tracking calories is not for everyoneAnd more.....Send either of us a message if you are struggling with tracking and want help with intuitive eating.@jessy_paynengainz@liftfitness.michelleThanks f...2021-11-0231 minIf It Fits30. Flexible dieting done right!In this weeks episode we discuss - What flexible dieting really is and what people think it isHow to make your calorie deficit go further by using food volumeWhat to eat when calories are low on a calorie deficit to help with hungerHow to increase your calories without adding in extra snacksAnd more......Please follow us on social media -@liftfitness.michelle@jessy_paynengainzThanks for listening!2021-10-2549 minIf It Fits29. Menstrual Cycle ConsiderationsIn this weeks episode we go through the mensural cycle, the different phases to give you an understanding to why you may gain weight, get hungrier and lack motivation sometimes.We discuss......Training adaptions for both phases Nutrition adaptions if needed Why you get hungrier during the luteal phase and why you crave sugar, mainly chocolate Why you gain scale weight during the luteal phaseAnd more.......Please follow us on social media -@jessy_paynengainz@liftfitness.michelle2021-10-1835 minIf It Fits28. Do you have to track, does sleep affects weight loss and some funny questionsIn today's episode we start off with some light humour, asking each-other 10 random questions that we had no idea what the other was asking. Jessica actually got off lightly as Michelle missed one question out and only asked 9 ha.We cover -Does lack of sleep affect weight loss?Do you have to track calories for fat loss?My partner does not support meAll or nothing approachAnd more......Follow us on social media -@jessy_paynengainz2021-10-1156 minIf It Fits27. Fat loss isn't linearIn this weeks episode we discuss....Why fat loss isn't linearThe reasons why you won't lose scale weight each weekThe reasons the scales may even go up despite you being in a calorie deficit and having a great weekHow you react to overeating for one day is the issueYour goal may take longer than plannedAnd more.....Follow us on Instagram@jessy_paynengainz@liftfitness.michelleThanks for listening!2021-09-2750 minIf It Fits26. Gymtimidation - Being intimidated in the gym!In this weeks episode we talk about being intimidated in the gym.We discuss....The "men's area" AKA the weights area which is no longer known as the men's areaFear of weight trainingFemales not wanting to get too big / bulkyFear of getting weight training wrong and looking stupidAnd more.....Follow us on Instagram@liftfitness.michelle@jessy_paynengainzThanks for listening!2021-09-2044 minIf It Fits25. Do you have to drink protein shakes?In this weeks episode we discuss.....If you have to drink protein shakesWhat whey protein powder is made out ofDifferent types of protein powder and the differences Why some people have protein shakes and some don'tHow much protein you should be having a dayAnd more.....Please follow us on social media -@jessy_paynengainz@liftfitness.michelleThanks for listening2021-09-1350 minIf It Fits24. How do you know when to drop calories / what can i do about bloating....In this weeks episode we cover your questions from.....How do you know when to drop caloriesWhat can I do about bloatingDoes pineapple belong on pizzaHow much water should I drinkDo we recommend intermittent fastingAnd more.....Please follow us on social media - @jessy_paynengainz@liftfitness.michelleThanks for listening!2021-09-0657 minIf It Fits23. Are "healthy food" options the best choice?In this episode we discuss....Healthy food options like low fat and reduced fatIngredient lists and how to read themTraffic light systemMonster drinksAnd more......Follow us on social media - @liftfitness.michelle@jessy_paynengainzThanks for listening!2021-08-3151 min
If It Fits22. Best macro split for fat loss?In this weeks episode we discuss......Do macros really matter for fat lossIs there a right macro spilt for fat lossWhat percentage of carbs, fats and protein should you set on MyFitnessPalWhat we set for our clientsWhy protein is importantAnd more...........Please follow us on Instagram - @jessy_paynengainz@liftfitness.michelleThanks for listening!2021-08-2331 minIf It Fits21. Common Fitness MistakesIn this episode we discuss the common fitness mistakes people make when starting out their new fitness journey. Michelle and Jessica chat about the fitness mistakes they have made in the past.We discuss - Copying people you see in the gymGetting strange exercises from InstagramNot following a structured planGoing to the gym with the intention to burn caloriesAnd more.......Please follow us on social media - @jessy_paynengainz@liftfitness.michelle...2021-08-1659 minIf It Fits20. The real reason you are not losing weight!In the episode we discuss the reasons to why you will not be losing weight.We cover.....Weekend overindulgingNot tracking correctly on MyFitnessPalNot weighing foodFocusing on going on a diet rather than changing habitsAny more......Follow us on Instagram@jessy_paynengainz@liftfitness.michelleThanks for listening!2021-08-021h 09If It Fits19. Interview with Emma PGIn this episode we chat to Lift Fitness long term client Emma PG.We discuss.....How she ended up with Lift Fitness.How she went from struggling to leg press 10kg to 200kg.What she have achieved so far.Her experience with disordered eating.Follow Emma's fitness journey on social media epg.liftfitnessFollow us -liftfitness.michellejessy_paynengainzThanks for listening!2021-07-2631 minIf It Fits18. What is actually stopping your fat loss and some chit chatIn this episode we chat about our current progress and what training / cardio we are currently doing.Prep update from Michelle and an update from Jess who went back to the gym.We also discuss what the real reasons are behind what is actually stopping your fat loss.Follow us on social media.....@jessy_paynengainz@liftfitness.michelleThanks for listening!2021-07-2037 minIf It Fits17. Interview with Amy ChardIn this episode we have a chat to Jessica's client Amy Chard.We discuss.....What diets Amy have tried in the pastHer experience with being coached by Jessica at Payne'N'GainzHow she feels being on more calories than ever How much her body has changed since she started following a structured weight training planAnd more......Follow Amy's fitness page on Instagram @fitness_happy_foodieFollow us -@michelle_liftfitness2021-07-1255 minIf It Fits16. Mistakes when losing weight / loose skin after weight loss and more...In this episode we answer your questions.We discuss.......Biggest mistakes people make when trying to lose weightCross-fitLoose skin after weight lossBest exercise for building glutesand more.....Follow us on social media @liftfitness.michelle@jessy_paynengainzThanks for listening!2021-07-0553 minIf It Fits15. Calories on menus.... Our thoughts!In this weeks episode we discuss calorie labelling on menus across the UK from April 2022.We discuss both our thoughts and the pros and cons.Follow us on Instagram - @liftfitness.michelle@Jessy_payne.n.gainzThanks for listening!2021-06-0631 minIf It Fits14. Reverse Dieting - What to do after a fat loss phase!In this weeks episode we discuss -What reverse dieting means and why it is important after a fat loss phase.What happens when you finish a short term fat loss plan like Jessica's 8 week shape up and Michelle's 10 week The Lean Project if you don't reverse diet back out of a calorie deficit.Why you are likely to gain weight after you stopped a short term fat loss plan and how you can gain more weight than when you started the plan.Also why it is just as important to...2021-05-3146 minIf It Fits13. Orthorexia - Obsession with healthy eatingIn this episode we discuss Michelle's experience with Orthorexia and explain what it is.We also discuss the difference between over eating and binge eating.If you think you have an eating disorder / disordered eating please seek professional help by going to see your GP. Michelle & Jessica are not professionals in this area, they are just speaking from experience. Please follow us on social media -@liftfitness.michelle@jessy_payne.n.gainzThanks for listening!2021-05-2345 minIf It Fits12. Fitness / Nutrition FadsIn this episode we discuss some of the crazy fitness fads of past and present and some we have tried ourselves.We discuss - Waist trainersSpot reducing fat exercisesVibration platesApple cider vinegarSauna suitsAnd more......Follow us on social media@liftfitness_michelle@jessy_pain.n.gainzThanks for listening!2021-05-1748 minIf It Fits11. Does who you follow on social media motivate and inspire you?In this episode we discuss how social media and who you follow can impact your mental well being.The accounts you follow on social media do they motivate and inspire you? Or make you feel insecure?Please follow us on social media@liftfitness.michelle@jessy_payne.n.gainzThanks for listening!2021-05-0939 minIf It Fits10. Cardio vs weights, Fat loss over 40 and more....In this episode we answer your questions.....Is cardio more important than weight for weight loss?How to get motivated when you are a busy full-time mum?Is it harder to lose weight when you hit 40?Why 10,000 steps a day?Any more......Please follow us on social media @liftfitness.michelle@jessy_payne.n.gainzThanks for listening!2021-05-0347 minIf It Fits9. Back to the gym tips post LockdownIn this episode we give you tips on getting back in to the gym post lockdown including:Feeling anxious about returning to the gym,Having a plan,Not going too heavy,Gym etiquette,And more......Follow us on social media@liftfitness.michelle@lessy_payne.n.gainzThanks for listening!2021-04-2527 minIf It Fits8. The Importance of Checking In With Your CoachIn this episode we discuss the importance of checking in with Coach on your check in days whether you've had a good or bad week.The bad weeks are when you need your Coach the most and we explain why.We Cover:Why you might go off planIt could be your Coaches fault not yoursExcuses you may use to justify not checking inWhy it is more important to check in on the bad weeks and not just the good...2021-04-1853 minIf It Fits7. Nutritional HabitsIn this episode we discuss we discuss nutritional habits and the things we do daily that could impact our results.We cover :Finishing off the kids dinnerBuying snacks in the garage when getting petrolSnacks when watching TV in the eveningEating something out the fridge when getting milkAnd much more!Follow us on social media@liftfitness.michelle@jessy_payne.n.gainzThanks for listening!2021-04-1136 minIf It Fits6. Personal Training vs Online CoachingIn this episode we discuss the differences between a Personal Trainer and an Online Coach.We discussAccountabilityNutritionFlexibility TrainingAnd more.....Follow is on social media@liftfitness.michelle@jessy_payne.n.gainzThanks for listening!2021-03-2948 minIf It Fits5. Q&A - Your questions answeredIn this weeks episode we answer your questions.We discuss:How to stay motivatedReverse dietBuilding glutes in a calories deficit vs surplusTips for staying on track whilst in a calories deficitWhy staying on 1200 calories is not a good ideaand much more!Follow us on social media@liftfitness.michelle@jessy_payne_gainzThanks for listening! 2021-03-2145 minIf It Fits4. Nutritional MythsIn this episode we discuss some nutritional myths such as ....-Breakfast is the most important meal of the day-Carbs make you fat-Eating late at night makes you gain weight-Artificial sweeteners are bad for your health-Too much protein is bad for you-You need to eat little and often to lose body fatYou can connect with us on Instagram and let us know what you think@liftfitness.michelle@jessy_payne.n.gainz2021-03-141h 04If It Fits3. I want to start training....... how do I start?In this episode we talk about how to kickstart your fitness journey as a beginner.We talk about -Where to startMyths about weight trainingHow you achieve the toned lookWeight training or cardio?Tracking calories burned from exerciseStrange exercises you see on InstagramWhat training we are currently doing and our training styleYou can connect with us on Instagram and let us know what you think@liftfitness.michelle@jessy...2021-03-071h 04If It Fits2. What is a calorie deficit and where do I start?In this episode we talk about how to kickstart your fat loss journey. We discuss the basics of nutrition and what you need to know to help you lose body fat.Topics -What is a calorie deficitHow to calculate your calories for fat lossWhat do we mean by flexible dietingWhat diets we have both tried in the pastWhat all diets have in commonYou can connect with us on instagram and let us know what you think2021-02-2848 minIf It Fits1 - Get to know hosts Michelle Jayne and Jessica PayneThe very first episode of If It Fits with coaches Michelle Jayne of Lift Fitness and Jesica Payne of Payne N Gainz.In this episode we introduce ourselves, explain what we do, how we got in to fitness and how we came together to do this podcast.You can connect with us on instagram and let us know what you think@liftfitness.michelle@jessy_payne.n.gainzThanks for listening!2021-02-2142 min