Cutting calories around training feels like progress. BUT if you're starving by 9pm and undoing it all on the sofa, it isn't.

In this episode I break down the mistake I see over and over with triathletes trying to get leaner - under-eating around the work that matters, then paying for it later in the day.

Essentially, you don't have to choose between fuelling your training and improving your body composition. You need to get better at where you put the calories you're already eating.

I walk through the three things that actually move the needle:

• Fuel the work that matters
• Recover from it properly
• Manage the rest of your intake around the goal

That's how you get leaner without making yourself a worse athlete.

Don't get me wrong, calories still matter. BUT where you put them matters too.

Want help applying this to your own training?

Join the free webinar → https://nutri-tri.lpages.co/webinar-23rd-sept/

Book a call and let's talk about your plan → https://calendly.com/jamiemleighton-cqw/brainstorm-session

Everyone crosses the finish line of their big race feeling unstoppable in the moment. BUT not many people talk about what happens next.

In this episode I dig into the "no man's land" that hits after months of structure and a date circled in red suddenly disappear. Why most people let their training fall apart here, and why the real skill isn't finishing the race, it's having a plan for after race day sorted before race day even arrives.

I also share why I booked my next race the moment I knew Vichy was done, why good races sell out faster than you think, and what this week's training has taught me about motivation, disappointment, and whether the plan actually worked.

If you've just finished your big race, or you're already wondering what's next, this one's for you.

Book a free call: https://calendly.com/jamiemleighton-cqw/brainstorm-session

I went into Vichy 70.3 targeting 5:35 to 5:45.

I finished in 6:13.

This episode is the version I didn't put on Instagram. The swim, the bike, the crash in T2, and the decision I made on the run that I still don't love admitting to.

Most of the value's in the honest version, so that's what you're getting.

In this episode:

Why a wetsuit swim I wasn't expecting cost me more time than the swim itself.
The bike decision that felt smart at 30k and didn't hold up by the finish.
What actually happened in T2 (not my finest moment).
The point on the run where I stopped chasing a time that was never coming.
Why I'm not moping about it, and what I'm taking into the next one instead.

If you're training hard and still not looking or feeling like it's paying off, that's the exact conversation I have with people every week.

Book a call and let's talk about it: 

https://calendly.com/jamiemleighton-cqw/brainstorm-session

I've avoided racing big events for years.

Not because I couldn't. Because life got in the way - kids, two house renovations, a house move, and a business that's taken most of my attention.

I've trained consistently through all of it. But this is the first proper A-race I've done in a while, and one week out, my head's doing exactly what yours probably does before something that matters to you.

In this episode: why I've been avoiding this for so long, the pressure that comes with being a coach who's expected to be "good," what turning forty-eight has actually done to my times, and why being a good athlete and being a good coach are two completely different things.

I'll also tell you the story of me trying to take shortcuts in school cross-country while the fast kids just won. BUT that's part of why I think I understand my clients better than someone who found it easy.

If you're a triathlete who's doing the training but not seeing the results in your body or your performance, I can help. I work with a small number of endurance athletes on their nutrition, body composition, and race day fuelling.

To book a free call, click the link below:

https://calendly.com/jamiemleighton-cqw/brainstorm-session

Why So Many Triathletes Think They've Got a Sweet Tooth

Do you really have a sweet tooth, or are you simply under-fuelling your training?

In this episode, I explain one of the most common patterns I see in triathletes trying to lose body fat: eating too little earlier in the day, then craving chocolate, biscuits and sugary foods in the evening.

We cover:

• Why evening cravings often start at breakfast
• How under-fuelling affects appetite
• The mistakes I see most often
• Simple changes to reduce cravings without relying on willpower

Book a free nutrition strategy call using the link below:

https://calendly.com/jamiemleighton-cqw/brainstorm-session

She Started Triathlon To Lose Weight. The Opposite Happened.

In this episode, I share the story of a client who started triathlon hoping to get fitter, healthier and leaner.

Instead, she gained body fat.

Like many endurance athletes, she found herself constantly hungry, struggling with overeating episodes and wondering why all the training wasn't producing the results she expected.

In this episode, we discuss:

• Why endurance training doesn't automatically lead to weight loss

• The link between training, hunger and overeating

• Why willpower is rarely the real problem

• How to fuel training without sabotaging body composition

• What changed and helped her finally get the results she wanted

If you're training hard but struggling to lose weight, this episode is for you.

If you'd like help with your nutrition, body composition or race performance, click the link below to book a call:

https://calendly.com/jamiemleighton-cqw/brainstorm-session

Most triathletes assume that if they're training more, losing body fat should get easier.

The reality is often the opposite.

In this episode, I discuss why endurance training can sometimes increase hunger, lead to overeating, and even make body composition harder to manage.

You'll learn:

• Why training more doesn't automatically mean you'll lose weight
• The common mistakes that leave triathletes constantly hungry
• Why overeating at night often starts much earlier in the day
• How under-fuelling training can backfire
• A simple way to create more structure around your nutrition

If you've ever found yourself training hard but struggling with hunger, energy levels or body composition, this episode is for you.

Need help with your nutrition or training?

Book a call:

https://calendly.com/jamiemleighton-cqw/brainstorm-session

A lot of ambitious people are exhausted.

Not because they're lazy. And not because they aren't trying hard enough.

In fact, the opposite is usually true.

In this episode, I explore why so many driven people end up trapped in a cycle of constantly pushing for more. More training. Better nutrition. Better performance. Better body composition.

At some point, trying to optimise everything simultaneously becomes exhausting.

We talk about:

• Why goal-driven people often put themselves under constant pressure

• The difference between being physically tired and mentally exhausted

• Why trying harder isn't always the answer

• The hidden cost of perfectionism

• Learning to lower the pressure without lowering your standards

• Why training should support your life rather than consume it

If you've ever felt like you're fighting on all fronts and still not doing enough, this episode is for you.

If you'd like some help balancing performance, body composition and real life, you can book a call with me here:

https://calendly.com/jamiemleighton-cqw/brainstorm-session

How much is age and how much lifestyle?

At 48, I know I’m not the same athlete I was at 28.

But it’s made me increasingly curious:

How much of slowing down is actually ageing and how much is lifestyle?

In this episode, I explore the difference between natural physical decline and the unnecessary loss of athleticism that often comes from stress, poor habits, loss of muscle, weight gain, lower expectations, and simply stopping treating yourself like an athlete.

I talk about:

• what genuinely changes with age
• why so many people start “acting old” too early
• the role of strength training and nutrition
• why maintaining muscle matters
• the difference between performance and capability
• and how to stay athletic, energetic and confident as you get older

This isn’t about pretending you’re 25 forever.

It’s about refusing to fade out physically and mentally before you need to.

If you'd like help applying this to your own training and nutrition, you can book a free call using the link below:

https://calendly.com/jamiemleighton-cqw/brainstorm-session

Or send me a DM on Instagram @triathlonnutritioncoach - I reply to every message personally.

Most triathletes don’t get carb loading wrong because they don’t eat enough.

They get it wrong because they don’t really know what “enough” looks like.

In this episode, I break down the biggest carb loading mistakes endurance athletes make - from oversized pasta meals and processed carb overload, to guessing intake without ever practicing it properly in training.

We cover:

• Why carb loading is more than just eating extra pasta
• The relationship between tapering and fuelling
• How to increase carbs without feeling heavy or bloated
• Why practicing your carb load before race day matters
• The role of consistency and preparation in race nutrition

The goal of a carb load is simple:
Maximise glycogen stores without compromising performance.

If you'd like help applying this to your own training and nutrition, you can book a free call using the link below:

https://calendly.com/jamiemleighton-cqw/brainstorm-session

Or send me a DM on Instagram @triathlonnutritioncoach - I reply to every message personally.