Coaching Corner

Ready to take your training to the next level with heavy lifting? In this episode, we're diving into the final part of my three-part series on how hard you should train during your workouts. If you've been building muscle for a while and you're ready to transition into maximal strength training, this episode is for you.

Lifting heavy feels completely different from high-volume training, and understanding those differences is crucial for your success and safety. I'll walk you through what to expect as you approach muscle failure during heavy sets, why you won't get that familiar burning sensation, and how to recognize when you're pushing hard enough (or too hard). We'll also cover the mental aspects of heavy lifting, proper safety protocols, and how to use your one rep max to guide your training intensity.

Whether you're curious about starting heavy lifting or you're already doing it and want to make sure you're challenging yourself appropriately, this episode will help you train smarter and safer. Remember: this type of training is for intermediate lifters with at least 6-12 months of consistent lifting experience. Let's talk about how to push your limits while respecting your body's signals.Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me!

Are you pushing yourself hard enough in your resistance training workouts? Or maybe you're pushing too hard and risking injury or burnout? In this episode of the Coaching Corner podcast, I break down exactly what it should feel like to challenge yourself effectively during high volume resistance training to build muscle and get stronger.

I'll teach you how to use the reps in reserve (RIR) strategy and rate of perceived exertion (RPE) scale to gauge your intensity, what sensations to look for (like the burning in your working muscles), and how to find that sweet spot between challenging yourself and overdoing it. Plus, I'll share the red flags that mean you need to stop immediately and the signs that you're not pushing hard enough.

Whether you're just starting your fitness journey or you're looking to optimize your muscle-building workouts, this episode will help you train smarter and make consistent gains without burning out.

Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me!

Wondering if you're pushing hard enough in your cardio workouts—or maybe pushing too hard? In this episode, I break down what it actually looks and feels like to challenge yourself appropriately in cardiovascular training. You'll learn the key differences between moderate and high intensity cardio, including specific heart rate ranges, physical sensations to watch for, and the talk test that makes monitoring your effort simple.

I cover practical examples of both moderate intensity activities (like brisk walking and dancing) and high intensity workouts (like HIIT and circuit training), plus how to know which type is right for your fitness level and schedule. Most importantly, I share the red flags that indicate you're pushing too hard and risking injury or overtraining—because sustainable progress means challenging yourself without crossing into dangerous territory.

This is part one of a three-part series on challenging yourself in different types of training. Tune in to discover how to work at just the right level to keep making progress, burning calories, and improving your cardiovascular fitness without burnout.

Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me!
• American Heart Association Recommendations for Exercise
• Livestreams on Twitch

Struggling to lose fat despite your best efforts? You're not alone. In this episode, I'm breaking down the five most common mistakes I see clients making in their fat loss journeys—and more importantly, how to fix them so you can finally start seeing the results you deserve. From eating too little (yes, that's a thing!) to skipping strength training and not tracking your food properly, these mistakes could be the reason you've hit a plateau or even started gaining weight again.

I'll walk you through why a moderate calorie deficit beats an aggressive one every time, why strength training is non-negotiable for fat loss, and how tracking your food can reveal hidden calories you didn't even know you were consuming. Plus, I'm sharing a real client story about how fixing one simple nutritional mistake completely eliminated her intense cravings and got her weight loss back on track.

If you're ready to avoid these common pitfalls and create a sustainable fat loss plan that actually works, this episode is for you. And if you want personalized guidance and accountability, check out my 90-Day Fat Loss Transformation Program—enrollment is open now!

Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me!
• Fat Loss Transformation Program

Welcome to the Coaching Corner Podcast with Jayd Harrison (Jaydigains)! In this episode, we're diving deep into one of the most important exercises in strength training: the squat.

Squats are essential for building total body strength and leg muscle, but this complex movement involves multiple joints working simultaneously, which creates plenty of opportunities for error. In this episode, Jayd breaks down the five most common squat mistakes and provides clear, actionable solutions to help you master this foundational exercise.

✅ Why slowing down your squat tempo leads to better muscle growth

✅ The importance of core bracing for spinal protection

✅ How to identify and prevent "butt wink"

✅ Why all your joints should move at the same rate

✅ The connection between quad strength and proper squat mechanics

The Problem: Fast, uncontrolled movements make it impossible to assess technique and increase injury risk.

The Solution: Practice a 4-2-1 tempo:

• 4 seconds lowering down
• 2 second pause at the bottom
• 1 second standing up

Why It Works: More time under tension, especially during the eccentric (lowering) phase, leads to greater muscle growth and strength gains.

The Problem: Poor core engagement allows the spine to move during the squat, which can lead to pulled muscles or disc injuries.

The Solution: Engage your entire torso—abdominals, obliques, spinal erectors, lats, and external shoulder rotators—just like you would during a plank or bird dog exercise.

Key Point: Your spine should stay in the same position from top to bottom. No flexion, extension, or lateral movement.

The Problem: Your hips tilt under at the bottom of the squat, causing your lumbar spine to round and creating strain on your lower back.

The Solution:

• Work on hip and hamstring mobility
• Stop your squat before the butt wink occurs, even if you can't reach parallel
• Prioritize safe depth over arbitrary depth standards

The Problem: This turns your squat into a "good morning" exercise and indicates weak or under-engaged quadriceps.

The Solution

• Incorporate more targeted quad work
• Think "stand up tall" rather than "lift your butt"
• Ensure all joints extend at the same rate

The Problem: Joints moving at different speeds throughout the range of motion compromises technique and efficiency.

The Solution: Your ankles, knees, and hips should all bend and extend simultaneously and at the same rate throughout the entire movement.

🎯 You should be able to pause at any point during the squat

🎯 Keep your torso completely rigid—no spinal movement

🎯 Quality always trumps quantity when it comes to squats

🎯 Slow tempo squats build both technique and muscle

🎯 Address mobility limitations before pushing for depth

Jayd is currently enrolling 5-6 new clients in her 90-Day Fat Loss Transformation Program:

• Lose up to 25 pounds in 90 days
• Customized training program
• Custom meal plan
• One-on-one coaching for sustainable results

👉 ENROLL NOW👈

• Instagram: @jaydigains
• Website: jaydigains.com

• YouTube
• Spotify

• Tempo training (4-2-1 method)
• Core bracing techniques
• Hip and hamstring mobility exercises
• Quadriceps strengthening exercises

1. Watch or listen to this episode with a notepad handy
2. Film yourself doing squats to identify which mistakes you're making
3. Practice the 4-2-1 tempo with bodyweight or light weight
4. Focus on one correction at a time until it becomes automatic
5. Share this episode with a workout partner who could benefit

If you found this episode helpful, please leave a rating and review on your podcast platform of choice. Your feedback helps us reach more people who want to get strong and lean without shame and without burnout!

Have questions about squat technique? Want Jayd to cover a specific topic?

Drop a comment on YouTube or send a DM on Instagram!

Disclaimer: The information in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a healthcare provider before beginning any new exercise program.

Hosted by Jayd Harrison (Jaydigains), a certified personal trainer with over 10 years of experience. The Coaching Corner delivers practical, science-backed fitness and nutrition advice to help you build strength, lose fat, and create sustainable healthy habits—all without shame and without burnout.

New episodes drop every Monday!

#SquatForm #SquatTips #StrengthTraining #FitnessPodcast #PersonalTrainer #LegDay #BuildMuscle #WorkoutTips #FitnessCoach #Jaydigains #CoachingCorner

Are you constantly beating yourself up about your food choices or fitness habits?

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, we're continuing our discussion on how to deshame your relationship with fitness and food. I'm breaking down why shame-based motivation is actually sabotaging your progress, and sharing the positive psychology approaches that actually work for creating lasting change.

You'll learn how to adopt a growth mindset that allows for mistakes and imperfection, why consistency matters more than perfection (your body reflects what you do 60% of the time!), and how to redefine what "being on track" really means. I'm also teaching you the shame spiral interrupt technique—a game-changing skill that helps you catch negative self-talk in the moment and reframe it into growth-oriented statements that actually move you forward.

Whether you're struggling with all-or-nothing thinking, perfectionism, or just being way too hard on yourself, this episode will give you practical tools to approach your health journey with more compassion and effectiveness. Remember: you don't have to be perfect to make big changes in your body. You just have to show up most of the time and give yourself grace along the way.

Links:

• Watch on Youtube
• Episode Blog
• Fat Loss Transformation Program

Mentioned in this episode:

90 Day Fat Loss Transformation

Lose up to 25lb in 3 months with my 90-Day Fat Loss Transformation program!

Fat Loss Transformation Coaching

Do you feel guilty after splurging on food? Does missing a workout send you into a shame spiral?

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I'm breaking down why these feelings happen and—more importantly—how to overcome them. Drawing from my 10+ years as a personal trainer and my own journey through disordered eating, I explain why no workout or diet plan can fix these emotions if you haven't addressed the underlying shame.

I'm sharing five powerful strategies to help you reframe your relationship with food and your body, including removing moral language from eating, understanding the difference between a "slip" and a "slide," and recognizing when your body actually needs those so-called "off plan" moments. I get real about how shame is embedded in our culture and why the emotional work of fitness is just as important as the physical work—if not more so.

Whether you're struggling with guilt after a binge, constantly restarting "next Monday," or just tired of feeling bad about yourself every time you eat something you enjoy, this episode will help you build a healthier, more compassionate relationship with yourself. Remember: one splurge isn't going to undo all your progress. You're fine. Seriously, you're fine.

Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me!
• Fat Loss Transformation Program
• Livestreams on Twitch

Mentioned in this episode:

90 Day Fat Loss Transformation

Lose up to 25lb in 3 months with my 90-Day Fat Loss Transformation program!

Fat Loss Transformation Coaching

Balance training is one of the most overlooked—but powerful—types of exercise you can add to your fitness routine. In this episode of The Coaching Corner, Jayd Harrison (aka Jaydigains) breaks down why balance training isn’t just for athletes or yogis—it’s essential for anyone looking to improve strength, stability, posture, and overall coordination. From reducing your risk of injury to boosting your mind-muscle connection, balance exercises can help you get more out of every movement, whether you’re a beginner or an advanced lifter.

Jayd walks you through the three main types of balance training: static, dynamic, and reactive exercises. You’ll learn practical ways to incorporate these movements into your workouts, from single-leg holds and yoga poses to balance board exercises and stability ball progressions. He also shares tips on how balance training can help correct strength imbalances, enhance your posture, and even level up your favorite lifts like squats, deadlifts, and pushups.

Whether you want to improve your everyday movement, challenge your body in new ways, or take your fitness gains to the next level, this episode gives you the tools to start training smarter and safer. Tune in and discover how balance training can transform your workouts—and your body.Links:

• Watch on Youtube
• Episode Blog
• Apply to Work With Me!
• Fat Loss Transformation Program
• Livestreams on Twitch

Mentioned in this episode:

90 Day Fat Loss Transformation

Lose up to 25lb in 3 months with my 90-Day Fat Loss Transformation program!

Fat Loss Transformation Coaching

Struggling with setbacks on your fitness journey?

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I break down why failure isn't the enemy—it's actually your most valuable teacher.

Just like your muscles need to reach failure to grow stronger, you need setbacks to unlock your next level. I share the mindset shift that separates people who give up from those who use failure as fuel for their biggest breakthroughs.

You'll learn:

• Why "I failed" doesn't mean "I am a failure"
• How to reframe setbacks as treasure troves of knowledge
• The difference between fixed and growth mindset when facing obstacles
• Practical questions to ask when things don't go as planned

Stop letting fear of failure keep you stuck. Your setbacks are stepping stones—it's time to start treating them that way.

Duration: 25 minutes

Perfect for: Anyone who's let fear of failure sabotage their fitness goals or personal growth journey.

Links:

• Watch on Youtube
• Get my Training App!
• Episode Blog
• Livestreams on Twitch

Mentioned in this episode:

90 Day Fat Loss Transformation

Lose up to 25lb in 3 months with my 90-Day Fat Loss Transformation program!

Fat Loss Transformation Coaching

Tired of slouching at your desk and dealing with constant back, neck, and shoulder pain?

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I break down the "cashew shape" posture problem that's plaguing desk workers everywhere and shares her top 5 pulling exercises to combat poor alignment. From beginner-friendly seated cable rows to advanced barbell reverse grip rows, I'll walk you through each movement with detailed form cues and progression tips to help you strengthen your back muscles and restore proper posture.

Whether you're a complete beginner or looking to advance your training, this episode provides actionable solutions for reducing pain, improving your alignment, and building the back strength necessary for better posture both at work and in the gym. Jayd also explains why these pulling movements are crucial for counteracting the forward head posture and rounded shoulders that come from prolonged computer work, plus how proper form in these exercises can improve your performance in other movements like bench press and overhead pressing.

Links:

• Watch on Youtube
• Episode Blog
• Fat Loss Transformation Coaching Program
• Body Sculpt Coaching Program
• Livestreams on Twitch

Mentioned in this episode:

90 Day Fat Loss Transformation

Lose up to 25lb in 3 months with my 90-Day Fat Loss Transformation program!

Fat Loss Transformation Coaching