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 current calorie target (which is 3500 cals - and that's a lot!), as well as some strategies I use with my coaching clients to help them meet their energy needs. 

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
Email: [email protected] 

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 actually giving your body the energy it needs to function in all aspects of life. 

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
Email: [email protected] 

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 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
Email: [email protected] 

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 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
Email: [email protected] 

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. 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
Email: [email protected] 

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, 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
Email: [email protected] 

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 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
Email: [email protected] 

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 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
Email: [email protected] 

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, 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
Email: [email protected] 

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 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
Email: [email protected]