Coaching Corner

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I talk about what to expect when you enter into a bulk phase in your fitness.

Bulk phases are periods of time when you focus on building muscle by eating a calorie surplus (i.e., more than their maintenance level of calories). In combination with an exercise plan focused on hypertrophy, bulk periods can maximize muscle growth within a relatively short period of time (as opposed to eating a maintenance or deficit amount of calories every day).

Many people, however, are reluctant to try doing a bulk phase out of fear that it will undo the progress that they’ve made in their fat loss journey. In this episode, I give some tips for bulking in a way that minimizes fat storage, allowing you to put as much of the extra energy you’re eating toward muscle gains as possible.

This discussion in this episode was recorded while I was live on my Twitch channel for my weekly fitness stream. Make sure to follow or subscribe to me at Twitch.tv/jaydigains so you can participate in future discussions!

I’d also love to have you in the Gains Club! Each week I post new content to help you improve your health and fitness--including meal plans, workout routines, fat loss tips, recipes, and more. Click here to sign up!

Links:

• Watch on Youtube
• Livestreams on Twitch
• Gains Club Membership

Sponsors/Affiliate Links:

• Legion Athletics Supplements: Use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers)

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

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, we’re talking all about how to fuel your gains before you train.

What you eat before exercising significantly impacts your performance and energy levels during your workouts. On the one hand, eating the wrong thing before you train (or too close to the start of your workout) can leave you feeling sluggish and nauseated while you exercise. On the other hand, not eating at all can lead to low energy, underperformance, and even dizziness or increased risk of passing out (not good 🙅‍♀️).

In this podcast episode, I give some guidelines on what to eat before you train. When deciding what to eat before your workouts, you need to consider the timing of your meal relative to your workout:

• If you are eating 2 hours or more before a workout, eat a normal meal following the healthy plate model. This should include a balanced mix of vegetables, lean protein, and whole grains.
• For meals within the two-hour to 30-minute window before a workout, prioritize easily digestible carbohydrates and a moderate amount of lean protein (10-25 grams).
• If you’re eating within the 30-minute window before your workout, keep it to easily digestible carbohydrates (like fruit or gummy snacks) and avoid fat and too much protein

Also be sure to drink plenty of water before your workouts to give your body the hydration it needs to perform its best.

Check out my collection of pre-workout snacks that I created for my Gains Club members. You can download a PDF of the recipe collection to keep in your kitchen whenever you need a quick and nutritious pre-workout snack.

Links:

• Watch on Youtube
• Read More: Pre-Workout Snack Recipe Collection
• Show Notes
• Livestreams on Twitch
• Gains Club Membership

Sponsors/Affiliate Links:

• Legion Athletics Supplements: Use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers)

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

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I give some tips for navigating a stage of your fitness journey called the “recomp.”

A recomp is a period of time when your body both burns fat and builds muscle, changing your body composition. During a recomp, the scale may not show significant changes, which can be mentally challenging for those who are used to tracking progress through weight loss.

It can be easy to assume that you have stopped making progress. But in this episode, I outline nine signs of progress to look for while you’re in a recomp, such as changes in body measurements, clothing fit, muscle definition, stable or fluctuating scale numbers, increased energy, improved workout recovery, visible progress in photos, reduced body fat percentage, and better health markers like resting heart rate and cholesterol levels.

If you’re struggling to see your progress while in a recomp, I also give some tips for keeping yourself motivated in your fitness journey while the scale doesn’t move.

For additional support, consider joining the Gains Club membership on my website! I post new content every week for improving your health and fitness--including meal plans, workout routines, fat loss tips, recipes, and more. Check out jaydigains.com to sign up.

Links:

• Learn More: 9 Signs You're In a Recomp
• Watch on Youtube
• Show Notes
• Livestreams on Twitch
• Gains Club Membership
• Fitness Journals

Sponsors/Affiliate Links:

• Legion Athletics Supplements: Use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers)

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

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I talk about whether or not going on a cleanse or detox might be right for your body.

To burn fat and get healthy, the most important thing to do is to nourish your body through consistent, healthy eating habits. Short term extreme diets often lead to temporary weight loss due to water loss and dehydration, which can ultimately harm your metabolism and overall health. Instead of taking drastic measures like not eating for a week, I advocate for making gradual, sustainable changes to daily food choices to support long-term fat loss and health goals.

The key is to balance enjoyable foods within a generally healthy diet, avoiding the mentality of deprivation.

Links:

• Watch on Youtube
• Show Notes
• Livestreams on Twitch
• Gains Club Membership

Sponsors/Affiliate Links:

• Legion Athletics Supplements: Use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers)

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

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I give 9 tips for relieving tight, stiff muscles.

Muscle tightness is a common issue that can be caused by various factors like exercise, stress, poor posture, and inactivity. In this podcast, I discuss effective strategies to relieve muscle tightness. Key recommendations include prioritizing a proper warm-up with moderate-intensity cardio and dynamic stretches, using self-myofascial release techniques like foam rolling and lacrosse balls, staying hydrated, maintaining a nutritious diet, incorporating movement throughout the day, ensuring adequate rest and sleep, and utilizing heat or cold therapy. Additionally, seeking professional help for massage or assisted stretching and addressing the root causes of muscle tightness (such as poor posture or exercise technique) are also super important. For more detailed guidance, including video tutorials, check out my membership site at jaydigains.com.

Links:

• Watch on Youtube
• Read More: How to Relieve Tight Muscles
• Livestreams on Twitch
• Gains Club Membership

Sponsors/Affiliate Links:

• Legion Athletics Supplements: Use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers)

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

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I'm sharing tips for how to improve your health and get in shape without even stepping foot in the gym.

Living a fit lifestyle is all about building healthy habits, one by one into your life. Start with simple, manageable habits that are easy to add, like drinking more water to ensure proper hydration, using a journal or app to become more aware of your eating habits, or increasing your daily activity by setting step or movement goals. If you want to start working out at home, focus on building core strength and doing stretches to improve your posture and flexibility.

These foundational habits will make it easier to transition to more structured workouts and dietary plans in the future.

For additional support, consider joining the Gains Club membership on my website! I post new content every week for improving your health and fitness--including meal plans, workout routines, fat loss tips, recipes, and more. Check out https://jaydharrisonfitness.com/gainsclub/home to sign up.

Links:

• Show Notes
• Livestreams on Twitch
• Gains Club Membership

Sponsors/Affiliate Links:

• Legion Athletics Supplements (use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers)

All Terms & Conditions apply https://jaydharrisonfitness.com/terms-conditions

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

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I'm sharing tips for people who hate to do cardio.

It's important to maintaining health of your cardiovascular system (i.e., the heart and lungs) because it helps prevent common illnesses like heart disease and high blood pressure. Doing cardio as part of your workout routine is a great way to improve your cardiovascular system. For people who are trying to burn fat, it can be a great way to burn extra calories. In the episode I share a few options for people who find steady state cardio to be boring, including cozy cardio, high-intensity interval training (HIIT), and circuit training.

Also, check out the the Gains Club membership on my website for more details and tips for improving your health and fitness. I post new content every week, including meal plans, workout routines, fat loss tips, recipes, and more. Check out jaydigains.com to sign up.

Links:

• Watch on Youtube
• Show Notes
• Livestreams on Twitch
• Gains Club Membership
• Fitness Journals

Sponsors/Affiliate Links:

• Legion Athletics Supplements: Use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers)

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

Welcome to the Coaching Corner podcast! I'm Jayd Harrison (@Jaydigains), a personal trainer and wellness coach. I created this podcast to share helpful tips to help you make gains in your fitness journey 💪

It’s normal to struggle with motivation to work out. In this episode, I talk all about how to handle periods of low motivation in your fitness journey. Many people start their fitness journey with the aim of losing weight or achieving a specific physique, but this mindset often leads to unsustainable habits and yo-yo dieting. I advocate for building a fitness lifestyle that includes consistent healthy habits (like daily physical activity, eating vegetables, and consuming enough protein). These foundational habits not only help in achieving initial fitness goals but also in maintaining them over the long term.

I also highlight the importance of adapting your fitness routine to stay engaged and to avoid burnout. This includes setting micro-goals, changing workout routines, and focusing on skill development.

Ultimately, the key to sustained fitness is patience, consistency, and viewing it as a lifelong journey rather than a temporary fix.

Links:

• Watch on Youtube
• Downloadable Workout Programs
• ABC Trainerize app Programs
• Livestreams on Twitch

Sponsors/Affiliate Links:

• Legion Athletics Supplements: Use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers)
• Hello Fresh: Use code POGHF140793 to get 10 free meals and 1 free appetizer in each box for life

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

Welcome to the Coaching Corner podcast! I'm Jayd Harrison (@Jaydigains), a personal trainer and wellness coach. I created this podcast to share helpful tips to help you make gains in your fitness journey 💪

In this episode, I talk about my new initiative to make workout programs more accessible to beginners. Starting in January, my website now features downloadable PDF workout plans designed for those who find traditional gym routines and spreadsheets overwhelming. These plans include step-by-step instructions, video demonstrations, and optional tracking sheets.

The programs cater to various fitness levels, from complete beginners to those seeking more intermediate challenges.

Additionally, I offer a 28-day "Ready, Set, Fit" program with daily 10-15 minute workouts to help build foundational strength and flexibility.

For those wanting more personalized guidance, I also offer options for using my programs on the ABC Trainerize app and one-on-one coaching.

Get started today!

Links:

• Watch on Youtube
• Downloadable Workout Programs
• ABC Trainerize app Programs
• Livestreams on Twitch

Sponsors/Affiliate Links:

• Legion Athletics Supplements use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers

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

Welcome to the Coaching Corner podcast! I'm Jayd Harrison (@Jaydigains), a personal trainer and wellness coach. I created this podcast to share helpful tips to help you make gains in your fitness journey 💪

In this episode, I offer tips for beginners who are starting their fitness journey and for those looking to regain their former fitness levels.

The key to starting (or restarting) your fitness journey is to keep it simple—especially in the beginning. Start by increasing your daily activity, especially if you have a sedentary lifestyle. Set a daily movement goal, such as 10,000 daily steps or 150 weekly exercise minutes. It’s also important to focus on building core strength and stability with activities like Pilates, yoga, and balance training. Flexibility and mobility work are crucial for safe and effective workouts as you get stronger.

Links:

• Watch on Youtube
• Gains Club Membership
• Downloadable Workout Programs
• Livestreams on Twitch

Sponsors/Affiliate Links:

• Legion Athletics Supplements use code Jaydigains to get 20% off for new customers - Double loyalty points for returning customers

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