The Movement Link Podcast

RIR and RPE are thrown around a lot in training programs. But what do they actually mean? 

Tune in to find out what they are, how to use them, and how to apply them to your own training in a way that allows you to make your workouts more effective. 

For 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 regul...

In this week's episode I walk you through how to calculate a calorie deficit, as well as highlight some of the common mistakes I see people make, that make the whole process of dieting far harder than it should be. 

For 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 content. 

Web: In Focus Co...

Tune in to find out how to build a meal plan that is flexible, sustainable, ticks all the necessary nutrition boxes, and actually fits your lifestyle. 

For 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 content. 

Web: In Focus Coaching & Sports Nutrition
IG: @jemmalee_exphys
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Knowing how to distinguish between true hunger and appetite (cravings) is really important as this can help you to make better food choices, feel less guilt around eating, and actually tune into what your body is asking for. 

In this episode I'm going to walk you through the difference between hunger and appetite, how to identify which one you’re actually feeling, and also why it matters. 

For online coaching enquiries, question...

So It’s December (already) which for most of us, probably means parties, food, drinks, more food, and the classic “I’m either going to be perfect… or completely send it” mindset. 

In today’s episode, I'm going to work through some simple strategies to help you enjoy the festive season without falling into all-or-nothing thinking - so you can have fun, feel good, and not spend January undoing December. 

For online coaching enquir...

Whether you’re in a build phase, have high energy requirements due to your job or sport or are simply trying to gain weight, being told that you just need to ‘eat more’ is about as helpful as telling someone in a diet phase that they just need to ‘eat less.’ 

So what can we do to make eating in a calorie surplus a little bit easier? Well, in this episode I thought I’d take you through some of the strategies I use to help me hit my c...

Here's the thing - you don't need to be losing weight, or underweight, or eating in a calorie deficit, to be under-fuelling. 

Under-fuelling isn't just about not eating enough - it's about not eating enough for what your body needs to do, and you don't need to be an athlete to be under-fuelling.

Here are some of the most common signs you might be under-fuelling, and how to turn it around to ensure you're...

When it comes to progressing your training, one of the most common questions I get asked is if it's better to do more reps, or should you increase the weight. 

There are pros and cons to both, so in this episode I'll look at both sides, look at what makes sense in a variety of situations, and also show you how to decide what's best for you and your training. 

For online coaching enquiries, questions or feedback, please...

In this episode, I share my go-to strategies on how to make planning your nutrition for the week less of a headache. 

These are super simple strategies that I use every single week, and that I also encourage my clients to use when mapping out their own weekly plan to make the whole meal-planning thing less stressful and way more doable.

For online coaching enquiries, questions or feedback, please contact me via the links below. You c...

In this episode I run through 5 of the most common mistakes I see people make when it comes to nutrition, and what you can do instead. 

If you’re always hungry by 10am, or fighting off the cheese and crackers every afternoon at 3 o'clock, or always find yourself elbow deep in a tub of ice-cream after dinner, then this episode is for you. 

For online coaching enquiries, questions or feedback, please contact me via the links below...

Social media is a stomping ground for how women should eat and train during different phases of their menstrual cycle - but how much of it is actually true? In this episode, I look at what the science says and also share some practical ways to help you understand your own body better. 

And for the guys listening, this one’s worth it too if you want to better support your partner. 

For online coaching enquiries, questions or feedback,...

These are the top 3 supplements that I would recommend to support training performance for anyone on a budget.

Each of these supplements is supported by a huge amount of research showing that their efficacy. Because if you’re going to buy something, I think it’s important that you’re spending your money on something that actually works. 

For online coaching enquiries, questions or feedback, please contact me via the links below. You ...

Join me as I go through my worst injury and why mindset is so important, variables to consider if you want to optimise your recovery, late-night carbs, how to manage training if you're time poor and why I love big lifts. 

Some epic questions that were a lot of fun to answer! Thanks again to everyone that submitted questions for this episode. 

For online coaching enquiries, questions or feedback, please contact me via the links b...

How do you know when it's time to go heavier and increase the weight of an exercise? Because at some stage, you'll likely reach a point in your training where everything feels heavy (that's kind of the point!). 

So in this episode, I share a simple four-point checklist to take the guesswork out of weight increases so you can keep progressing safely and confidently. 

For online coaching enquiries, questions or feedback,...

When it comes to building a training split, it's important that this aligns with your goals, your lifestyle, and your ability to recover. 

In this episode, I break down exactly how to choose the right split for you, the key questions to ask before you start, and practical examples for 3, 4, and 5-day training weeks so you can train smarter, not just harder. 

For online coaching enquiries, questions or feedback, please contact me...

Wondering if you can still drink alcohol and make progress with fat loss? In this episode, I break down how alcohol affects your body, how it fits into a calorie deficit, and what to watch out for if you want to include it without sabotaging your goals. 

For 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...

If you've ever wondered how to actually calculate your macros, this episode is all about giving you a clear, step-by-step guide to figuring out your protein, fats, and carbs.

Now just a quick heads up that I will be throwing around some numbers, so grab a notebook and pen and let's dive in. 

For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to stay up...

In this episode I'm looking at fasted training and fat loss - because logically, it makes a lot of sense to do your workout on an empty stomach in the hope that it will help burn more body fat. 

So I'm going to break down what fasted training is, how it works, the really important difference between fat burning and fat loss, and whether skipping breakfast before your training session is really helping your results. 

For onl...

In this episode, I’m going to give you my top tips on how to make tracking your calories easier, less stressful, and actually useful. 

I’ll also cover common mistakes, what to do if you find yourself running out of calories by 4pm, and how to use tracking as a flexible tool (rather than a rigid rulebook). 

For online coaching enquiries, questions or feedback, please contact me via the links below. You can follow me on Instagram to st...