Coaching Corner

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 💪

You may be wondering where I have been these last few months. I’ve been busy! I took the last few months of last year to develop a ton of new services and products that are launching this year. The first is my brand new Gains Club membership program! This membership (available here on my website) is packed with content to help you burn fat, eat better, and get in shape. In future episodes of the Coaching Corner podcast, I’ll preview some of the content you can find in the Gains Club.

In this episode, I’m returning to discuss effective strategies for reducing belly fat (a common concern among clients). I cover tips for burning belly fat like:

1. maintaining a calorie deficit
2. increasing soluble fiber
3. reducing alcohol consumption to enhance fat loss

For more in-depth guidance, check out the Gains Club membership page.

Links:

• Watch on Youtube
• 28-Day Ready, Set, Fit! Daily Mini Workout Program
• 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

Hey there! 👋 I'm Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I discuss the common misconception that tracking food intake can lead to an eating disorder.

Tracking involves logging what you eat and drink every day either in a food journal or in an app like MyFitnessPal.

This strategy can help you identify your eating habits and become more self-aware. It can also help you to stick to your diet plan to ensure you're eating the right number of calories and macronutrients every day.

Some people find tracking to be a trigger for obsessive behaviors (i.e. eating disorders). As a tool, tracking can be used healthily or unhealthily, depending on your existing relationship with food and with your body.

In this episode, I give some tips for how to tackle a disordered relationship with food and alternative strategies that you can use if you find tracking to be triggering.

Links:

• Watch on Youtube
• Show Notes
• Healthy Diet Makeover Handbook
• 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:

Meal Planning Freebie Ad

Download the FREE Meal Planning Worksheets at https://jaydharrisonfitness.com/mealplanning

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 personal trainer Jayd Harrison (Jaydigains), personal trainer and host of the Coaching Corner podcast. In this episode, I discuss how to handle stress and cortisol levels for fitness.

Not all stress is bad stress. Acute stress can be beneficial to help us get up and out of bad situations. But chronic stress can have negative impacts on your health and fitness by suppressing the immune system, impairing cognitive function, and increasing inflammation. All of this can hinder muscle building and recovery from workouts.

In this episode, I suggest a few strategies to identify key stressors in your life and make changes to reduce triggers. These include practicing mindfulness and relaxation techniques, maintaining good boundaries in relationships and work, and prioritizing sleep. There are many options, but it's important to find what works best for your brain to relax and feel regulated.

Links:

• Watch on Youtube
• Calm.com app for mindfulness meditations
• Yoga Studio app
• Get 10 Free Meals by Joining Hello Fresh (use my code POGHF140793)
• Track your progress with my Fitness Journals

Mentioned in this episode:

Fitness Journal Ad Spot

If you want to make progress in your fitness, one of the most important things that you can do is track your progress! Tracking your workouts, body weight, and body measurements will allow you to see your progress over time and know whether or not your workout plan is working for you.

Fitness Journals

90 Day Fat Loss Transformation

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

Fat Loss Transformation Coaching

In this episode of the Coaching Corner podcast, I discuss the importance of focusing on your mental health while working towards your fitness goals.

Many people struggle to stay consistent and prioritize their health due to low self-esteem and limiting beliefs. To stay consistent and make gains, it's important to examine the beliefs that you carry.

In this episode, I talk about how having low self-worth contributes to the most common struggles that I see in clients as a personal trainer. I also give some tips for how you can work on changing your beliefs and improve your self-esteem through cognitive behavioral therapy, EMDR, mindfulness, and shadow work. We'll dive deeper into these and other strategies in future podcast episodes.

Links:

• Watch on Youtube
• Show Notes
• Livestreams on Twitch
• Related Product Link

Mentioned in this episode:

Fitness Journal Ad Spot

If you want to make progress in your fitness, one of the most important things that you can do is track your progress! Tracking your workouts, body weight, and body measurements will allow you to see your progress over time and know whether or not your workout plan is working for you.

Fitness Journals

90 Day Fat Loss Transformation

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

Fat Loss Transformation Coaching

To avoid hitting a plateau in your gains and fat loss, It’s important to keep your muscles challenged with novel stimulus. But that doesn’t mean you have to change your workouts up every week!

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 discuss the importance of introducing novel stimulus to your workout routine to avoid plateauing.

Our bodies are smart machines. They’re highly adaptable and are geared towards making things you do regularly as efficient as possible. This means that your body will spend less energy (i.e. calories) doing things you do often.

So when you keep the same training and exercise routine over an extended period of time (more than 6-12 weeks), your body will start to burn fewer calories during your workouts. You’ll also build less muscle as a result of your workouts than you did at the start of the program. This is bad news if you want to continue to burn fat or make gains!

So to continue making progress, it’s important to keep introducing a novel stimulus in your exercise routine often. Novel stimulus is anything that challenges your muscles to do something they aren’t used to doing. This could involve adding more reps or weight, changing the type of exercise or stance, adjusting rest periods, or adding more training days.

If you don’t introduce a novel stimulus often enough, it’s easy for your body to adapt to your training and hit a plateau (where your body changes very little or not at all for an extended time).

Some people try to avoid hitting a plateau by doing different exercises every time they train, rather than sticking to a training routine. There’s nothing inherently bad about doing this. It can keep you from getting bored in your workouts, and it certainly introduces novel stimulus. However, the downside in this approach is that it can be difficult to track your progress over time without the consistent data that following a 6-12 week training program provides.

I usually keep my personal training clients on a consistent routine of workouts for 6-12 weeks, during which we work on the same exercises. I follow a general rule of two when it comes to progressing their workouts and introducing new challenges in their program: if my client can do the same exercise with the same weight and the same number of reps two sessions in a row, then it’s time to add a novel stimulus. For that, I’ll gradually add more reps or weight to the exercise—this approach is called progressive overload (giving the muscles progressively more volume or resistance over time).

It’s much easier to know when to add more weight or reps by keeping the training program consistent over the course of 6-12 weeks versus always doing random exercises every time you train. Otherwise, you can find yourself always using the same weight and reps on an exercise without realizing it—which can in itself cause a plateau.

Regardless of how often you change your workout routine, it’s important to track your workouts (including what exercises you do, what weight you use, how many reps you do in each set, and how difficult each set was) and take body measurements frequently. This will help you to monitor your progress and identify when something needs to change. Check out my Fitness Journals (available on Amazon) to help you track your progress!

Links:

• Watch on Youtube
• Show Notes
• Livestreams on Twitch
• Fitness Journals (available on Amazon)

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 💪

Let's talk about the importance of keeping that calorie surplus in check for muscle building. In this episode of the Coaching Corner podcast, I'm diving into the impact of good nutrition on muscle building and fat loss. It's all about fueling your body right to achieve those goals.

In this episode, I share tips for avoiding the pitfalls of "dirty bulking," which involves resorting to unhealthy, processed foods to meet high-calorie targets. Instead, I give tips for adding nutrient-dense options (like avocados, nuts, seeds, and olive oil).

For more information on my content and services, check out jaydharrisonfitness.com.

Links:

• Show Notes
• Watch on Youtube
• Jaydigains.com
• Learn to eat better with my Healthy Diet Makeover Handbook

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

Healthy eating doesn’t have to be expensive. In fact, it can save you money! In this episode of the Coaching Corner Podcast, I share 5 tips for saving money on healthy eating.

Links:

• Watch on Youtube
• Live Streams on Twitch
• Coaching Corner Discord
• Eating on the Wild Side by Jo Robinson (affiliate link)
• Learn to eat better with my Healthy Diet Makeover Handbook

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

Links:

• Watch on Youtube
• Show Notes

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

Want to improve your posture and move better? Taking a functional approach to your fitness routine can help!

Any exercise or training style can be considered "functional" as long as it serves the end goal of helping you move better. Learn more about the functional exercises I use with my personal training clients in this episode.

Links:

• Show Notes
• Watch on Youtube
• Reddit Discussion on Functional Training
• Live Streams on Twitch
• Coaching Corner Discord
• Learn to eat better with my Healthy Diet Makeover Handbook

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

Has anyone ever given you unsolicited criticism about your body?

In this episode, I address the comment of one of my Twitch chatters, whose girlfriend shamed him for growing his leg muscles “too big” (um…that doesn’t exist). This was a great start to a discussion on body shaming and dealing with people when they give unsolicited feedback about your body. My strategy for dealing with anyone who criticizes your body is to challenge them with questions like “what makes you think that’s an appropriate thing to say?”

I also highlight the importance of setting boundaries and not allowing others to dictate how your body should look. Value yourself and work on healing unhealthy beliefs about yourself.

Trigger warning: This episode contains a discussion on the impact of unresolved trauma and relationship abuse on self-worth.

Links:

• Watch on Youtube
• Show Notes
• 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