The Movement Link Podcast

In this episode, I share how to go on holiday, enjoy the food, and still come home feeling good - without overthinking it or worrying about undoing all your progress. 

Because, yes, it is possible to relax, enjoy yourself, and stay on track. It just takes a few simple strategies, a little awareness, and knowing how to make it work for you. 

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

There is currently an (over) abundance of protein added, high protein foods and snacks on our supermarker shelves. But do you actually need these in your diet? 

In this episode, I look specifically at protein added foods, plus the health halo effect that often comes into play with protein packed foods. And most importantly, I also go over how to figure out if all of these weird and wonderful protein added foods are a really good fit...

In this episode I go through 3 different ways to establish what your maintenance calories are, and also explain why your maintenance calories are not one set number. 

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: The Movement Link
IG: @jemmalee_exphys
Email: themovement...

Sports drinks and electrolyte supplements are all the hype right now, but do you actually need one in your gym bag? 

In this episode I look at general guidelines for hydration and performance, when plain water is totally fine, when sports drinks might help, and what role electrolytes really play in training and performance. 

We’ll also look at how to calculate your own fluid needs, what happens when you lose too much through sweat, a...

In today’s episode, I’m breaking down the difference between adequate vs optimal protein intake. 

Now, this conversation was prompted by a recent newspaper article suggesting that protein is overrated. So I'm going to dive into what our current national healthy eating guidelines recommend, where those numbers come from, and why they might not suit everyone (especially if you’re active or have specific health or performance goal...

Smart watches and fitness trackers are great, but can you really rely on them to tell you how much you should be eating? In this episode, I dive into how accurate (or not) your calories burned data really is, and why it shouldn’t be calling the shots on your food choices. 

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 a...

In 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, what to avoid, and if you actually need to be including protein powder in your diet. 

For online coaching e...

In today’s episode, I’m diving into detail on my recent Streetlifting comp - the training, the mini cut, making weight, the nutrition plan, the taper, and the final result. 

But I also want to chat about what it really taught me: why putting too much pressure on yourself can backfire, and why adaptability is important when things don't go to plan because as we know, life is always going to be there to get in the way, no matter ...

Today, I want to dive into some super simple (and often overlooked) tips to help you manage hunger in a weight loss phase. 

And I promise this episode is not just going to tell you to eat more protein and more fibre and more plants. Those things will absolutely help, but I want to give you some practical strategies around how to plan your day, build and eat your meals in a way that will help you better manage hunger and set you up f...

If you’ve ever stood in the supermarket staring at a low fat, low carb, gluten free, sugar free, taste free, all natural, organic, high protein snack wondering if any or all of those claims are true, well this week’s episode is going to break down how to actually read and understand nutrition labels without needing a science degree. 

So whether your goal is fat loss, building muscle, or you’re just wanting to understand a little mor...

You already know you should be drinking more water. But actually doing it? Well, that often seems to be the hard part.

This episode covers simple, realistic ways to drink more water without over-complicating it (some might even surprise you), because I promise that meeting your fluid intake should not be that hard. 

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

In today’s episode, I’m joined by PT, nutrition coach, and behavioural change specialist Ash Norton and we’re diving into a topic that sparks a lot of debate - can women really bulk up? Is it even possible? Can we achieve the same muscle gains as men? And do you need to worry about waking up one day suddenly looking ‘too bulky’? 

In this episode we’ll break down the science, the myths, and look at what really happens when women focu...

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 fluctuate for many reasons, however this is not always going to be due to an immediate increase or decrease in your body fat levels. 

In this episode I look at the difference between weight loss and fat loss, why it matters, and also cover some of the ...

If your response to missing a workout or eating one off-plan meal or snack is to write off the rest of the week, you’re stuck in an all-or-nothing mindset - and it is killing your progress. 

How do I know this? Because I’ve been there. This approach only ever leads to inconsistency, frustration, and burnout instead of real results. 

In this episode, I want to break down why this mindset is holding you back and how I would go about bu...

If you've ever sat on the lounge and wondered how on earth you've just worked your way through a family block of Cadbury's, then (a) please know you're not alone, and (b) please listen to this episode. 

If you always struggle with over-eating when it comes to chocolate, this episode is where I share 2 guidelines that I've found extremely helpful both personally, and also in my coaching sessions. 

For online c...

I know I often talk about dieting and how to make a diet phase easier, however just as eating less can be a challenge, so can actually trying to eat more. 

Whether you’re in a build phase, have high energy requirements due to your 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 ea...

If you’ve ever been in the middle of diet phase and had the occasional day where food has gotten the better of you and you’ve wondered (a) where the entire packet of Tim Tams just disappeared to and (b) how on earth you’re going to make up for the fact that you've just blown your daily calorie budget out of the ball park, then this episode is for you.

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

Bad training sessions. We all have them. Those days when you’re just not feeling it, would rather not be there, have zero motivation to get through another set of squats and couldn’t possibly face another lunge. 

Tune in to find out what you can do if you find yourself in the middle of a session that you’re just not vibing, and what steps you can take to manage your day to ensure the emotions from one bad session don’t flow over to ...

When I started this podcast about 2 years ago, I never had any expectations about how long I’d run it for or how far it would go. My main purpose behind this was just to have fun, share my thoughts and hopefully help break down some of the misinformation around training and nutrition that is now so prevalent on social media. 

So I'm super excited to have hit 100 episodes! Thank you to everyone who submitted questions for this w...