A Lot On Your Plate - S2 Ep4: Fitness Fads, CrossFit Cults & Carbs Are King

Episode Date: February 28, 2023

This week on A lot on your plate we have our first guest of the season, Jenna! We talk all things fitness with a deep dive into cross fit and the importance of nutrition. Do you think Zoe will ever join the cult?- - - - - - - - - - - - - - - - - Jenna is the owner and head nutrition coach at Win Fitness Hamilton. She is taking on new clients from March 15th. If you want to know more about working with her on your nutrition use the link below.Win Nutrition- - - - - - - - - - - - - - - - -  Hosted on Acast. See acast.com/privacy for more information.

Welcome back, everyone. Welcome back. We're just getting deep right into the old pod, aren't we? We are. How are you, Zos? Wonderful. Me and Zoh, we actually sat next to each other, so this is really awkward that we're looking into each other's eyes.

Sweat hands. God's sake, she's clammy. I've actually seen you for about 10 days straight. It's quite a lot. Yeah, we spent all weekend. together but we loved it though we were really productive it was also unintentional kind of which yeah was nice it was lovely you taught me how it cut an onion I did did you actually listen to me though and watch carefully absolutely I'm not sure when I'll ever be cutting an onion near future if I'm being

honest right but at least you know it doesn't get put in a lot of dishes of mine but I'm feeling a lot better than last week guys I apologize for my low mood and I'm wearing to go today I'm feeling much better. I honestly don't think you were that bad. I think you powered through. No, I did power through, but I felt tragic. And then compared to the episode two mood, it was a bit of a, it was a bit different. Right, okay. I see. Yes. I've still got the cough, but I'm good, I'm good. Wonderful. So what news have you got for me? What you've been up to? Well, nothing. I've a chilled all weekend just for the sheer fact of wanting to get back to health. I'm going home tomorrow, going back down to Lester for actual, I think it's like,

five days. I'm going to see my mum's new house. She moved in over Christmas. Richard actually went to see it last week when he had operation in Leicester and he said it's beautiful. I'm going to love it. She's got in a massive kitchen, lots of nice natural daylight and he says I'm going to love it and I'll probably want to do just just food from there full time. So I know, I was just thinking that. And also, have you not seen it at all then? No, no, I haven't been home. Right. She drove me to sit outside of it. Okay. But it still had the old owners in it. And then I'm going to go and stay at Soho Farmhouse with my friend, Holly, for the night. I know you can't hide money.

Do you know what? That wasn't actually bad, you know. I mind you saying that? It was 150 quid each, which I don't think it's that bad considering it's like an actual spa. Yeah, and it's like a kind of exclusive kind of members club thing. And also, I suppose you just need to choose a good time to go, like during the week. Yeah, obviously at a weekend. Yeah, it's extortionate over the weekend.

Extortion it or it's like a holiday or whatever. And then I'm going to go to Bista Village after, which do you know, like Bista Village is you do, don't you? I think I would say by Sester. Fuck sake, like Lester, like Leicester. But isn't it spelt like that? Yeah, Bista Village is like an outlet for anyone that doesn't know.

I always always used to go when I was younger and never bought a thing. In fact, I actually worked there for two weeks when I worked for guests. Oh, it's all like the designer outlets. Yeah, that's right. So I'm going to do that. And then I'm going to a spa day with my mum.

Ragdale Hall, Spar it's called. Plutty Hill. Yeah, I'm excited for that. A week of self-love and self-care. Yes. It's going to be a week of fun. So I'm looking forward to that. I haven't been back for a while, so.

Yeah, what about you? This week, I don't really think I've got much on, to be honest. Just work, transitioning into your new role, job role. How's that going? Yeah, very well. Very busy, chaotic already, but that's just life. Yeah. That's just life.

And this week, what am I doing? We nail appointment and a wee eyebrow appointment. And I hope you're actually having a fake tan appointment as well. She's still so freaking pale. the girl works for a tanning company and she walks in like this. Do you know why this is? Because I've not really been doing much

but the things that have been doing are weekends so I don't want to tan during the week then it's a bit messy for the weekend or I need to scub and blah blah blah and then I was going to tan on Saturday with this in mind actually I thought it would be nice and go away for the podcast as well and then I spent about six hours at your house

correct, yeah you did to be fair so I just put instant on that night which I do love Instagloatologist Can't beat it? Can't beat it? Can't you get them to put it in stock? You can't get it in stock anywhere.

Well, let me speak to the context. Yes, she should. But also what you need to do is a tiny wee drop on a mitt, a tiny wee scozy, scush of moisturiser, and it just blends. Beautiful. Wow, adding that to my basket then. Should have put some in my hands, but I did not.

Anyway, we have our first guest of the season. So just a little bit of introvert. as to why we want this particular guest, but the actual topic that it's going to bring is because, as we know, this podcast is focused loosely but sometimes mainly around food. I have a food blog, Instagram, and we both love food, we like to eat well as and when we can,

and we're both into fitness. I thought you were going to see cooking, I thought. No, she's definitely not into cooking. But we have a lot of questions from you guys is just about nutrition in general, how we stay fit and healthy. And we just thought that we can blab on for years about this, but we thought we'd get someone with a little bit more better expertise. A professional.

A professional, should we say. But it's also someone close to our hearts and someone close to someone else's heart, Mr. G. We have the lovely Jenna on the podcast. Welcome, Jenna. Hello. Hello. So Jenna is a nutrition coach.

She also is the co-founder and owner of Wynn Fitness and the co-founder of Colbott Media, where we are sitting today in the studios, and also Graham's wife. I am. All the above. Poor cow. Killing Jee.

So yeah, we just thought it would be perfect to have you on today because you are a woman of knowledge with, yeah. Thank you for having me. That's nice. That was a nice intro. Is that nice? That was really nice. I actually thought that was very lovely of you.

Yeah. Aw. It's cute. I am lovely, though. I know, but I think you do that kind of thing well because you do have about enthusiasm and you do have, like, kind of, like, passion behind you. We would love to ask you a few personal questions about yourself

so we can get into the topic a little bit later, but we'd just like to know a little bit about your, a little bit about your personal background and how you got here, and how come you're sat in this seat today? I'm totally squirming, it's so strange having somebody you know asking you any kind of questions. I know, sorry.

Because you're like, why you ask me, all that answer? I'm like, you know all the answers. Where do you want me to start, like, from One Fitness or way back when? Way back when, please. Way back when. So job-wise, I went to uni and qualified in media communications and marketing. So I've got an honours degree in that, and I worked in that industry for a couple of years, kind of jumping about doing different roles. And then I ended up doing business-to-business communications.

So it was more like managing external clients and the relationships there, which I loved, randomly from a, for a funeral director company, or a funeral planning company. No way. So I worked with funeral. It was really strange, but everybody needs a funeral, so the business was booming and done that.

And strangely enough, funeral directors like to party. And yeah, so anyway, that was good fun. And then Graham and I moved to Qatar and we spent a couple of years out there. Can I ask, like,

what brought that on? We were kind of both, well, Graham was a bit more over his current job. I loved my job, but he came home one day and was like, I've seen this job,

blah, blah, blah, I thought it was in Dubai. I was like, go for it, see what happens. And wasn't this in construction? It was, yeah, back when Graham used to be done a different role, a different job role. Can we just say that Graham's terrified to speak on this podcast? For some reason, he's now a mute. I know, you were just nodding every mouth.

It wasn't moving I would say, yeah. Well, you have just abused him so much before we started the podcast. Like, Graham, you need to turn your microphone up, you mumble. So now he doesn't want to speak. He's out now. This is, Jenner's your guest, not me. Oh, whatever. Okay. So, yeah, so basically found an advert,

looked like a job that he would enjoy, but it was in Dubai. So I was like, try it. I was away travelling for work. I was down south. And I always remember it was raining like 10 o'clock at night. I was on a motorway, and he phoned me. And he was like, so got through to the next level, got through to the next job interview.

But it's in a place called Qatar. And I'd never heard of Qatar. I was like, I don't know where that is. So we were like a YouTube and Qatar. And there was very little about what it was and things, because it was years ago and then got the job and it was really quick

basically like the next week Graham flew out to see what it was all about then it was like right okay how old were you at this point 20? I would have been 20, 29 or something so I would have been what

25 because I get married or 26 something like that yeah something like that so you were young then? Yeah I know that's bad I've got the worst memory ever by the way so I will look to G pretty much for every question you ask me

so yeah he went out for a couple of months to start with And then we'd already planned our wedding, which was in a ski resort. Yes. So in Corcherville. So we'd planned our wedding. We'd, like, planned it within three months, but we planned it before he moved out. So he went out, came back, we got married, and then I moved out with him.

And then that was kin-it. We just gave up Everton, just totally on a whim. It was very much a, let's just try it, see what happens. Yeah, and loved it. Lived the total, like, newly married couple life brunches every weekend. back when Graham used to drink. Yeah, I've heard you were a party animal, Graham. Out all the time.

Katara's obviously very different. There was only certain areas you could go, but we would fly over to Dubai. It was only a 45-minute flight. Did you? It took over for the weekends, loads. Oh, but that was fun. It was great.

It was just so much fun. And then I worked out there as well. Graham worked, but Graham worked a lot longer hours than I did, so he would work like six days a week. So it turned into being like a little bit like what we had here over there. You didn't have Jacks at this point. No. No.

No. And then. And then we were in this marital bliss, like, life's amazing and how amazing is this? And we love life. I know, let's get pregnant. And we fell pregnant exceptionally fast. Was that back when you were getting Valentine's cards for you? No, that only happened.

Year one. To be fair, I'm totally on board with the no Valentine's thing. We don't do that. Yeah, that was a question that we've been asked. No, and to be fair, I didn't even acknowledge, like, I didn't even know it was Valentine's Day until later on. So he did. That's fair. He did give me a wee card for my son, but only because my son picked it up, it had whales on it.

So you liked it. Oh. But that was cute. So you are thoughtful, then. He's very thoughtful. So, yeah, so we were in this kind of marital bliss and thought, I know, let's try for a baby. And we literally spoke about it once.

And we were very lucky. I know obviously people struggle. Very lucky. We fell pregnant very quickly. Wow. And we were like, oh, I guess we're doing this then. I guess we're having a baby. And then stayed out there.

Jack's had his first birthday out there. And then we came home before Graham. He was about one and a half. I don't know how much. Obviously, even when he won. for autism but we realized very quickly when Jackson was close to a year that he wasn't developing the way typically he would so tried to get help over there and it was just didn't know the system was very hard what you were doing who to talk to to get anything consistent so and did that make

you really appreciate the NHS yeah yeah definitely I think it was more the support from family and friends because out there we met nice people we met amazing people through CrossFit so we had really good friends and things and they were all great but you definitely realize how much you want home and your family. Yeah, so I think that was probably the biggest eye-opener. So I came back before Graham officially came back. Yeah, and then that's when our whole life's changed. We gave up normal jobs and 95 jobs and decided to fail and live with CrossFit.

Let's do our own CrossFit gym. So we came home and started planning out there, but we came home with the sole purpose of that's what we're doing. We both never got jobs again, never went back into the industry if you like that we started from. I lived with my mum and dad, which was an experience. They were amazing, but after a long time, it was hard. And obviously, we're still going through this with Jacks, so getting him diagnosed, and that was a big journey in itself. Ended up, I worked in Tesco night shift part-time.

I don't know if you've covered all this. You've maybe know this. I knew this, yeah. We've not spoke about it, though. No, no. I worked in Tesco night shift part-time because we had savings for the gym to open it up, but we were kind of dwelling in that because we found it really hard

a place to open um or a location sorry so anyway that took a lot longer than we hoped unexpected graham done amazon deliveries so it's kind of like we're just honestly we just were like we can't go back into the 95 of what we do because we so hard to break that again like if we start again it's going to be too hard to break so we basically just done anything we could and we like handed a child back and forth whilst doing the therapies for jackson and trying to do all that so it was a lot it was it was a hard time but then we got the premise and it was the premises and it was just like Bill's Day my head. Where we're sat today?

Yeah, exactly. So that's a kind of really summed up, pretty long version, to be fair, of how we got to win and then we opened Win Fitness. Wow. And just a little bit about Win Fitness then, so if anyone that doesn't know, it is a CrossFit affiliate gym, based in Hamilton in Scotland. Yes, it does. And how long have you had the business?

It will be four years in July, open, officially four years in July. We got the keys a couple months before and worked night and day, literally night and day to get it ready. Well, I remember seeing a mattress in one of the rooms and I heard that you had slept in here a few nights. We've both slept in here several times to get stuff done or have, like, we were really proud of the fact we'd never like cancel classes or anything like that.

So if we have to, we're just here and juggled jacks around about it. And we wouldn't have been able to do that without family and my mum and dad and great with mom and dad and things. So it was really really good. But yeah, opened the win and now we're four years in and it's super successful and we love it. Yeah, it really is. You don't work a day in your life when you're having fun.

That's amazing. Yeah. Opened one and then opened Encore, which is our second gym. Yeah. And then Cobalt Media now. So the three and then alongside that came nutrition. Yes. And just before we go into nutrition, what's it like owning a business with your husband?

To be honest, now, amazing because we work really well. I think there's an element of trust. So I know if something needs to own. going to do it to the best ease ability same with me so there's like unspoken words if that makes sense like we just get it but it took time we get there definitely I think both of us are a bit of control freak and then from my role before I like can a managerial role and things kind of fail on my shoulders and I was in charge and then all of a sudden Graham was doing things and I'm like well where's man putting that I want to have a say and yeah yeah same with me doing things and he needed a say so it was

kind of like trying to figure it out but luckily both of us had a similar vision on what we wanted so after the kind of egos probably get put to the side from both of us like I want to do it I want to do it we both kind of I think we just worked really well now it took a while but it definitely yeah yeah and how many members are there now we are 180 plus pushing 200 wow yeah we're at capacity to be fair um where goal was never just to get like as many members as possible we always knew we wanted to keep it small and intimate and really good service so yeah rather than trying to increase membership it's how can we increase the service what can we do to make a better hence why we opened Encore to give the members another facility

where they can train themselves so it's still programming that we do so they can want to get better at weightlifting or cardio or whatever so they can do wind fitness which is all classes but it's an additional aim so we opened that up and that's also in this building and then alongside that we started nutrition nutrition yeah so on core you can just come in and do your own thing but still follow a program Yeah, so basically we have like conditioning, weightlifting, gymnastics, strength training and loads of different kind of variations of fitness, if you like, and it's an additional program to our CrossFit classes. So if you want to get better at something or if you want to or you're not as good at gymnastics, but you want to improve it. Or you just love doing one particular thing.

It's two to three sessions a week and it's programmed by us, but you can come in and do it whenever you want. It's not coach late. So you would come in and do it too. That's right. I did strength program one, two, maybe three, and conditioning one. Yeah. That was tough, that one. Smashed up.

I'm thinking maybe I should do the gymnastics. Yeah, that's really good. That's what I wanted to do, actually. I really wanted to learn how to do a pull-up. I can do cat wheels. Yeah, okay, you need to do a bit more than that. Handstands. Handstand push-ups, yeah.

Yeah. There's still time for you again, yeah. And you also have three coaches. Is that right? Yeah, so we've got Rich. Richard, yeah. You know who Rich is. got Donna and Chris has came on board.

We've just started our CrossFit Kids course. So he is currently a P-E teacher anyway. And so he's got all these qualifications that he needs and he's a CrossFit coach. So he started CrossFit. So that's cute. So just to round up quickly, CrossFit, for anyone that's curious,

because there is a few people that I've sent in questions about CrossFit because they know that I do it, they know Richard coaches it and does it and obviously both of you. So if you were to describe CrossFit to somebody that doesn't know what it is, what is it? The best fitness. ever. We're trying to convince Zoe to join.

A bit of a cult. If I'm being completely honest, so obviously I had done sport and I was very sporty when I was younger. I was quite a tomboy, like always into doing different things. And then skiing, I think you mentioned that on a previous podcast.

I'd skied since I was four, which means I've skied for 30 years. How scary is that? Wow. That makes me sound really old. No idea of cool. Doing anything for 30 years just makes you sound old.

So skied since I was four. So I've always been into that. But I was never. massive gym fitness person like it just bored the life out me I would do phases I was naturally quite slim anyway so I never had that like body issues or anything grown up I kind of had good genetics from my mum and ate what I wanted never really had an issue with it jealous yeah it was one of those things though where raw I was probably I would be that skinny fat do I mean like I wasn't healthy but I was definitely yeah like slim to look at and I was I would say I was fit enough

I was always more athletic like I was mobility-wise and things like that I would say I was athletically gifted but not fit like I couldn't run the length of myself short, sharp things I could do any kind of distance, anything

not so much but then started cross-of it and genuinely fell in love with it and I think it was more than just the fitness it was when we were going through everything with Jacks it was my switch off so for that hour in the gym I went and I spent my time with amazing people

amazing women as well just like people who really supported each other and there was never any kind of like look what she's doing or I don't feel comfortable doing this it was just such a positive environment and that was my thing I looked forward to it was literally like Wednesdaymore more that the social aspect of it yeah totally

it was more just that amazing people and people that hadn't really encountered very much of it was just because they were all for all different walks of life in Qatar so you had like some of them French and Arabic and you name it like they were from all over the world and it was just so cool to see so many like Ming and D just amazing people supporting each other and it genuinely was, it got me through

everything with Jackson and Graham will probably say the same like when we were so stressed out I was getting to the point where I always remember we went to Vegas and my mum and dad flew over to watch Jax and now in hindsight I know it was for me to switch off because I genuinely I was going down the deep dark hole of research and everything and couldn't switch off from it as you

normally, you would do it should. And that was my therapy if you like it genuinely was so yeah totally so as much as fitness was a byproduct of it I looked forward to that hour because I just switched off and then I started to feel myself getting fitter

and enjoyed it more I pushed a little bit more and then that's for my love of fitness I wouldn't say I'm naturally just love fitness it's not if you said me in a normal gym I probably would be bored

just left tails or I would skip it or so it is very much that that got me into it I wouldn't say that it was so that's for me what CrossFit is yes we do

mixed modality so there's a bit of everything so anything you can imagine we'll find a way of doing it and doing it fun but for us especially in the gym and I think CrossFit gets a bad

great because of how it's set up as a business we're affiliated with crossfit so we choose to do crossfit crossfit crossfit don't dictate us what we need to do so i think that's the so some crossfit gyms can do things completely different to how we will and that's totally fine so we are very much not focused on competition we're very focused on a safe inclusive environment and making sure that you progress at the rate that you should be and we'll also give you a wee push when we feel you could and we also tell you strip it back you're not quite there yet whereas i think out in the world it can be very much like always going crazy and people doing stuff wild things that you think oh i could never do that that's definitely not what it is and i wasn't that i'm not that i was never i was

always the person with the empty barbell i was always the person couldn't do pull-ups couldn't do this and it's only over time and getting more confident and being consistent with it that comes so that's that would be how i described crossfit you can get into the technical side of it but that's probably where your guys or the listeners probably won't know. But that's probably about an explanation because I think as someone who's not actually ever came or might never come, Nk A. you. Yeah, you came, you've done one fitness. Yeah, you didn't say that was a contest. Um, I think you do just see, because I think the people who are really into it for the like heavyweight side are the people who post about it. Yeah. And they're

like doing like CrossFit worldwide competitions. If you Google CrossFit woman. Yeah. You'd be a bit like, whoa. Yeah. As amazing as they do look, whether you think that or not, look impressive but you wouldn't probably aspire to look like that a lot of the women probably wouldn't I think well I've been doing it for seven years and I'm still whip it I've got very little muscles but I just shows you like it's not your body's amazing but I would never look at you look at you look at you and be like do you know what I'm trying to say like you're not like a crossfit gym owner I assume and I don't mean an offensive way at all but bulky and because I'm quite short and like I know I'm not

like pure curvilicious right but I've got like boobs and a bum yeah I'm like that's last thing I need but I know it's not like that because you're not like that you're not like that no I think the people who post about it post their big heavyweight videos whereas people who go up for just like their normal exercise they're not going to post about it because yeah it's just a gym class to kind of debunk some of the myths is that you're not going to get like that just coming in even if you are lifting heavy weights and things in classes and doing prescribed to get that kind of muscle mass which some people love especially women they strive after that and that's find we've got a few in the gym as well that they like that body shape and um you have to be

putting in so much effort to get there and consistent effort by like training a couple of times a day not once a day not having a 15 minute workout eating a lot of food eating a lot of food eating really healthy foods not having your alcoholics so the effort that it takes to look like that yeah 99.9% of the population who do crossfit won't look like that yeah so it's just one of those things where if you're wanting that 100% that's totally fine and you can get that but like as I said I've been training for seven years super consistent own a crossfit gym and to look at me you're lucky if you could outline a muscle on my body do you know what I mean but it's true it's that way where I'm not a big bulky version and that's fine if you wear like we've got loads of women who

strive after that looking that's totally fine but it doesn't just come it takes a lot of effort so that's definitely something that you can kick off the myth list that if you do crossfit you get bulky Because, I mean, I'm also saying that, but we'd do weights at the gym. Yeah, you do, yeah. So what's the difference? When people say, as well, toned, toned is muscle. That's what toned is. The word toned is having muscle mass and having a low enough body fat

that you see your muscles. It's just some people will have bigger muscles. Therefore, the bulky. I'm doing your quotes when I say bulky, but that looks. So when people say, oh, I just want to be toned. No, you want muscle. You just are calling it to different things. Or the myth out there is that if I get muscle, I look bigger.

Not necessarily. That's very true. Just going back just to CrossFit and what it means to sort of me personally as well, I think that's why I love it so much because there's a lot of questions asked on this podcast, like how in my 30s, a lot of my friends are getting married and having children and that our lives are paths are different. How do I go about meeting friends or you move to Scotland? How did you go about meeting friends?

And I do always say, like, when it was a job, I was very lucky that I was working in a very high female-led sort of industry. Social industries, but also a gym like this. can always go and go to the gym, like a pure gym, and put your headphones in and do your shit for an hour. And that's fine. I actually do like that myself too. But then I've met some of my best friends here. Yeah. And it's, I think that's something Graham and I are really, really proud of is that the community aspect here, there's so many, just amazing people. And they genuinely, like, I know more people here who actually say, like, they forget their other friends. Yeah. Because anytime you see them, they're with their gym friends. Yeah, that's right. Yeah. So it's like,

it's not just your gym friends. It becomes your friends. I know you were slagging her about going skiing and stuff and it's like bringing your gym pals but that's what it is and people but that's for all ages of walks of life and that was a big thing for us in Qatar we went over there Scottish typically Scottish people are kind of negative

or down on themselves not that way inclined where you meet people from other walks of life and it was just so positive and like literally amazing people and just people who were so welcoming so again in Qatar it's not a big drinking culture we came from a drinking culture

being here, we've done that, and it literally changed our lives. Graeme obviously doesn't drink now, I very rarely drink. But it's that way where our lives became more than that. It became like you could go out with friends or go around and have dinner with friends without it being alcohol focused or of all ages. Because if you change when you're in your 30s, where do you go to meet people? Where do you go to meet different people? And it really is.

I highly recommend, I was actually at Ministry of Laser, another random shout-out. But one of the girls is going travelling. Oh, yes, she was talking to me and she was just like, oh, I'm just a bit nervous about meeting people and I was like, honestly, join CrossFit, wherever you go and I say, and then if you're going to different countries or different cities, you can drop in at a box, you'll meet

people, they'll help you, they'll put you in contact with different people. That's right. So I really hope she does it. But it is, it's totally true. It's more than just a gym. Yeah, definitely. I think as well, not even just CrossFit, like there's, if you do want to find gym friends, go to

a gym like CrossFit where it's class style, so like class pass, for example, like, let's say, for example, Sorella in Glasgow, that female-led gym, like places that are sort of class, just class-only places where you can just meet different people when you're forced to actually speak to someone.

Yeah, because, I mean, I go out in this bin and I couldn't tell you the name of one person in that class. And you've been, you go there most mornings. That's my name. I mean, there's a couple of girls that I know of, but not through the gym. I've seen at that gym, but I honestly, I've not spoke, I don't even speak, the coach doesn't even speak. See, I think that's fine, like you say,

like sometimes just going and switching off and that's what you enjoy. But I think until you've done it, you don't know what you're missing. Yeah, that's so true. So it's until you've actually experienced it, you don't know. And it's daunting walking in

when I've done knows each other and I get that, but give yourself time and get over that and honestly, even if you meet a few, like it's just, it's great and also a cross-fit gym, go back to what it is, what I would say is, it's always pushing you, so there's always something new to learn. So you don't get bored,

it's not the same thing. D&A out or can't be bothered You walk in, the coach has got what it needs to do You literally walk in switch off and do it You don't need to think about it And then because you get better You're always chasing something So it's kind of as you get older

Always getting better at something Rather than just being static So CrossFit just to wrap this bit up there Sorry I know that was long We're a CrossFit court now We're like the witches We're like the witches We're in the hall

And they're always taking the masks off but it's like the CrossFit Cult Club. I feel like I'm part of the cult, but I don't do the CrossFit, which is actually the opposite of what. I'm guaranteeing you, you would be a change to human if you come across the foot. You should do it.

You would be like the most welcoming chatty. You would. You're like, I don't believe it. She lives next door as well. Anyway, so just CrossFit as it is as a fitness, it is what I would describe it as probably functional, high intensity training with a bit of gymnastics.

Is your hubby, like a CrossFit coach, that sounds pretty like. It sounds pretty fun. Yeah, just to describe what it actually is. Yeah. So it's functional fitness performed at high intensity. That's kind of the game's giving me the look. What did I miss out? Constantly varied function.

Constantly varied function. There you go. Asthmaic's relative high intensity. So it's high intensity relative to the person and what they're able to do. Yeah. All I know is I had to do a million rows and that was too high for my intensity levels. And bare peas over a plank of wood. Do you remember?

That was tough. Do I remember? I'll never forget. So, hopefully we've convinced some of you to join Crosbitt. Definitely. Or even just, you know, join a gym that's a little bit more friendly than where you currently are. But, Jenna, so why did you think it was important to add nutrition? So just to say what you do, so you also offer nutrition one-to-one coaching.

Yeah. What made you feel like that was important to add that service into the gym? So when we started, when we didn't offer the service, and we spoke a lot about when we were when I introduced it and for me I didn't want it to be like a quick fix type thing and I wanted it to be something where we were generally helping people get over whatever their struggles were with nutrition and I think a lot of that is trust so when they would become a member of the gym for a period of time they trust in us as coaches and they get to know us a lot more so therefore you get honest answers when you're having that whereas if somebody just walked through the door

and signed up instantly they don't know me well enough yet to does that make sense so we kind of held off a little bit until we perfected what we wanted to do and making sure that we had a, or I definitely had a solid base with it. So when we started it, it took off really, really well. And again, like that, we obviously can't outrain a bad diet. So you can get really fit people, but they can technically be unhealthy because they're obviously over their body weight that they should be. So we had a lot of the guys as well getting consistent with CrossFit, but then getting a wee bit frustrated that they weren't maybe making the gains that they wanted or looking the way they wanted, etc. So then we brought in and introduced nutrition.

Gaines. Gaines. Gaines. Now, obviously, I know quite a few of the members at this gym and some of the results from doing nutrition with you. Some of them I didn't even know they did. And I'm like, wow, you look amazing. I'm like, yeah, I've been doing nutrition with Jenna.

I'm like, wow, what the fuck? What have you been doing? So can you tell us a little bit about what you, like baseline? I know it's tailored to the person, but can you tell us a little bit more about how you tailor it to a person and just what you would say to that person if they've never ever looked into their nutrition before? Yeah, so I start always with a kind of consultation,

so I'll speak to them, speak to them briefly, and I'll send a form, and I get them to fill out as a generic kind of answer questions and give as much detail as you can, and during that it's what do you want to improve, how much time and effort are you willing to put into it, what's your frustrations, etc. So it's just a kind of general have you get any illnesses,

do you take any medication, all that kind of stuff. So that gives me a really good information base point back, and then I'll always do a consultation where we talk through and I'll ask additional questions and it's only at that point that you probably really get the real answers that's maybe more kind of family orientated or job orientated or whatever it is

things that they struggle with mainly routine that tends to be the thing so you start to get to know people's routine and I always say give me a day in the life tell me when you wake up what do you have to eat when do you go to work when do you walk the dog whatever it is classes do your kids go in and then fit in your nutrition round about that

so that gives me a good idea of are they organised do they have time I hear all the excuses which they don't think of excuses but they naturally come off um so it just gives me a really good baseline and then we work through it really slowly so i would start with i send them a PDF with a calculate all their calories depending on if they want to lose body fat or put on some body weight muscle mass um so i'll calculate their calories their macros etc send it through them but then i make it really really simply start with it's like let's just do this consistently for a couple of weeks hit your calories don't change too

much i'll change it as we go or i'll give suggestions um i always say don't eat what i tell you you need to eat what you enjoy but I'll tailor it to make it a little bit better so me just Kevin you we don't do meal plans I don't say yeah this is what you need to eat breakfast lunch dinner because nobody sticks to it and it's not you need to eat what you enjoy and I'm a big foodie I love food so it's not it's not one of those where you need to eat super clean and you're never allowed sugar or that's it's not it's real life it's it's nutrition for real life with families but probably getting that little wake up call of actually I can do this and just small simple steps and being consistent as the key it never happens overnight and would so would you advise your

clients then to track calories through something like my fitness pal or yeah depending on what their goal is so majority of people I probably say is body fat that they want to lose that's that's and that's not weight that's not when people say I want to lose weight it's you want to lose body fat yeah yeah your weight is your entire mass yeah so what you weigh as a human is your weight when you want to lose body fat so I would say that's the majority of people want to do that. That's probably a lot of people get at or on that, don't they? Yeah, totally. I wouldn't, you know, that's definitely me

and probably you're the same, but over the years I've looked on those scales and I've thought, oh my God, I weigh more, not even taken into consideration that I've made been training a lot more so it might be muscle mass or I just presume that I've got fat. Yeah, totally, yeah.

And it can be the devil, those scales sometimes, aren't they? I just don't have scales. I've never really found it that trigger and just because I'm like if I feel that I'll look nice or feel nice. I've not really ever cared that much about my weight. Maybe when I was younger, I can't really remember. I just don't have scales because not because it triggers me.

I've just never bought them when I moved out. Do you want to take scales off people? Yeah. I come into the gym and walk in behind the desk and I was just a wee pile of scales. Really? It depends on who it is. Ideally, if I had a client who had no issues, like I shelf who had no issues with what that number said,

I would have them weigh in every single day at the same time. And that for a nutrition coach or for somebody who's monitoring that, I would take an average of a two-week period to make sure that the calories, etc. were working for you. So it's not a day-to-day thing. And obviously people fluctuate down there as well from the time of the month. Massively.

And water. Not even just like hugely through the time of the month, but day to day. Literally depending on what you eat, what time you last ate, all impacts that scale. So I always say, and myself, I could literally stand the scale and be two kilos heavier like from one day to another as much as that. So it's not an accurate representation of effort or worth, probably more so. It's very much, it's just a data measurement. That's all it is.

It's just a data measurement to get you closer to wherever you want to get. yeah so but yeah i've had people who really really really overly focused on it and it was driving them and i was like give me your scales and i literally took them off them and was like that's great so it just depends ideally i would love you to weigh in every day and get over that number that number is just a number it doesn't determine success um so yeah ideally weighing in every day always say get up have your morning pee weigh in the scales because it's the most accurate and do that over the course of a month every single day and then do an average that's your weight over the, and then keep that going

and see if you're on a deficit, then obviously that number you want to be coming down over an average eye losing body fat, but day to day means absolutely nothing. Interesting. And what about macros? Yeah, God, this sort of thing goes my mind. I can't tell you how many times a week I google

how important macros are. Do you actually, Zorro? It blows my mind. Why did you giggle it? Do I needy beating that much protein? How much protein do you? I have no idea. But it's too much. Isn't it like 170 grams of me? It's like 140 grams. I need to be chicken like a packet of crisps.

I don't understand. Just lunching on a chicken fist all the time. Basically to put it into how my brain thinks about it is, say I was eating 2,000 calories. Can I eat the 2,000 calories on McDonald's? Or do the macros, protein, carbs and fat matter to the calorie deficit that I'm trying to achieve? Great question.

I love that question. So technically, calories are calories regardless of what you're eating. It's a unit of energy. So if you're eating 2,000 calories of McDonald's, you're eating 2,000 calories of McDonald's, or you could eat 2,000 calories of chicken breast and broccoli. It's still the same in terms of calorie. Eating 2,000 calories of McDonald's every day

for the only thing that you eat, you will feel like crap because you've got very little nutritious value in it. So you'll get some protein from the meat, but the percentage within the burger, for example, will be pretty low. so it'll be additives etc to beef it out bread's not the worst but the roll etc so you're not getting your fibres you're not getting a good breakdown of fats it's probably saturated fats the things that you don't want a lot of but yet the calories are still the calories so bear that okay

calories are king that's the absolute if you ate chicken and broccoli you're getting a better nutritious breakdown so your body will be thanking you more for getting more protein more fiber through the veg more carbs through the veg etc so you will feel better eating the 2,000 calories of chicken and rice and you will feel probably pretty crap and probably the bloated that feeling of because your body's working hard at you break down all the additional so like the saturated fats all the kind of thing so your body needs to work over time a little bit to do that so still calories are calories but if you were eating chicken breast and broccoli and standing on the scales you would probably see a more accurate representation of your weight if you were eating

McDonald's and standing on the scale you probably feel bloated water retention etc but you don't have and more body fat, it's still the same. So it's very, like, does that make sense? Yeah, it makes totally sense. Yeah. I understand that macros, but I'm just going to give, like, my personal, the way I see calories for me personally, I get asked this question a lot on my page.

Yeah. Please add calories. Yeah. And the answer is a firm no. For me, and the reason is that is because, believe it or not, over the years, I've had more people say thank you to me for not adding them than adding them. Because, number one, there's loads of pages out there that has it.

I also put the picture of the actual ingredients. It's not that hard. People could be buying different brands of cheese, different amounts, different servings. It's completely actually pointless for me to do that. It's not accurate at all. But also, it's quite triggering for people that, you know when you see on a menu, for example,

and you go out and you see, you really want the burger, right? And it says 2,000 calories, but then you see the salad. There are so many people out there that will be like, oh, I'm not eating that. As soon as they see that number, they're like, no, I'm not having that now because I feel guilty, which I understand that you do need to be mindful of but me personally I want people to enjoy my food

that I put out on my Instagram I don't want them to feel guilty because it's got X amount of calories in it I think that's not why I cook food at all so for me that will never happen but that's not me saying that I don't think it works because for me to lose weight I track my calories I put it into my fitness power

and I think it's so important for everybody to do it at some point in their life at least for like a period of a month I would say because your knowledge of how much, even like how things are actually okay for you that you think aren't, like potatoes. Yeah, exactly. You would assume that you can't have a handful of chips,

maybe you'll disagree. But you were more aware, though, the portion sizes that you should be aware of. And I think it's really, it makes you a bit more knowledgeable about food. So I do think it's so important for people to track calories. But I'm not saying that I don't think it works.

All I'm saying is for my purpose of my job, I don't want to put that. out there because I think number one somebody has a decision to do it themselves if they want to and it's also I don't want to trigger someone that has had eating disorders so for me that's why I don't personally but me as a

person I think tracking calories is the only thing that works for me to lose weight I think for your page as well you're never going to please everybody it's that way where you're wrong if you do it you're right if you do it like but at least it gives people the option to do it I think you absolutely nailed it though that every brand is something different so if somebody picks up a different type

of cheese and weighs out 30 grams it might be slightly different calories so what you're putting out there wouldn't be accurate so then you would need and then not everybody's weighing how much cheese they put into it so what you're putting out they could easily double that or put more in or less in so it's not accurate anyway so yeah i think my fitness pal i think tracking calories i would recommend if anybody's interested in nutrition is good from an education point and i'll also say bring it back into your own hands stop reading what other people do stop seeing it online stop do it yourself take that scan it and it's so easy scan and see get a set of scales and just commit to a week

of weighing and measuring and you open your eyes up to actually I don't need that much or I could sub this out for that or I could still have chips and I'm not against potatoes by the way potatoes are king a lot of potatoes. Carves are good to people but I just mean like I assumed even when I was being really good that I couldn't have

this was like years ago because I feel like I'm quite educated on the calorie thing now because I have used my fitness pal a lot but that you couldn't really have any potatoes that kind of lot of people think things like that which will come on to like carbs but then if you're having salmon or chicken or whatever and then you're having some veg I know potatoes as veg but you know what I mean

like greens yeah then you can have a handful of potatoes and it's not a lot I'm one of those ones though where I feel on this is the same and I'm not anti-social media as much as I bang on about all the time I'm not really not but I think even from a fitness perspective or from a nutrition perspective is that

there's so much misinformation out there and not even wrong information it's relative information so somebody who posts if you're going into a competition across at a competition for example you should be eating this this this i.e like 170 grams of protein and you should be getting this in and that and or if you train once a day who's that relative to because zoe's height and weight matters to my height and weight is always training background matters to my training background so it's not so anybody reading that

a mother of three who's never trained a day in their life and then somebody who goes to the gym three it's so it's so generic that it doesn't work so that's where I it's not wrong technically whoever they've made that up for is right so the information is technically right but depending on who's reading it it might not be right for them so I think there's so much information out there like that and then people need to post if you're a fitness influencer or if you're a nutrition

coach they need content so it's constant putting it out putting it out so they need to write something I think there is just a lot of like miss there's a lot of contradiction going on that's why I ask about the macros because I know the answer and I know even if you can eat the same

thing why you should eat the better option because it's better for you as a living human that you'll function better yeah and you'll feel better but will i not see the same results by not eating hitting the protein so the protein thing stresses me out okay so macros just in case anybody doesn't know i think it's important again is taking your calories and it's macros are your protein carbs and fats your body needs all of them and there's optimal splits on them depending on the person like saturated fat yeah yeah no no so fats oh sorry fats is its own food group carbs is its own food group, proteins are its own food group.

And your body requires all three of them generally to be healthy. Depending on your energy expenditure. So if you go to the gym, et cetera, a lot, you may require more of different things. But generally, long as you're getting a good split between all of them, then you're winning. Balance. What I would say is in the Western world, or especially as normal people, we definitely under-eat on protein, but we don't need to eat as much as people. scream it is for. Okay. So what I think a lot of that is is that somebody who's very

and again, this is why protein is so much as if all the protein and carbs are bad. It's not is because people tend to eat more carb-based food because it's easier. That's pretty much it's easier to order a bowl of pasta or a chips or a pizza or something like that. Quick, easy meals tend to be more carb-based but it doesn't mean it's bad. It just means then that you're eating more carbs than less protein. So what I always say is just try and get some protein in each meal. So like breakfast, have some chicken sausages, have some bacon, have the things that you enjoy, have some eggs. Again, at lunch, if you're having a pasta, have a chicken pasta, don't cut out one thing for another, just add some in. And then same for dinner. And just even so if you have

like a protein yogurt or a protein bar or a shake, again, you don't need millions of them depending on the person. And that's how I'm trying really hard not to make it. You should be getting X, Y, Z because it does depend. What I would just say is make sure that you've got enough through the day. Somebody's going to ask what's enough, isn't it? But sometimes I'm frantically eating a protein yogurt or a protein bar and I don't even want to it. Yeah. Do you know what I mean? I'm like, I'm nowhere near

my protein go. Yeah, I'm like, is this actually benefiting me in any way? Yeah, to be fair, I think I agree, sometimes I'm the exact same. Like, I know I'm short on protein for the day, so I'll eat a protein yogurt because whereas I'd probably a chocolate bar instead, but I know I'm short. Which is actually less calories probably.

Yeah. See, this is where my head goes because I love chocolate. Remember calories is just a unit. Or biscuits, I love biscuits. But then, this is the thing, right? And again, I brought up cake for you, so I'm not anti. Jenna's bought a chocolate cake. I'm genuinely not. You're totally itching to bring this stuff, weren't you, Jay?

No. You're totally done. He's on the edge of his seat. Dying to speak. What I would say is, for example, if I took you on as a client, I would give you your, if you wanted to lose body fat, I would get, calculate your maintenance calories. So what you do in terms of activity, mood, and it's never,

absolute okay nobody can get it absolutely you can definitely monitor over a time and get it quite accurate but um i would give you your say your maintenance calories and then say you had an option of a calorie deficit so we would take a percentage off and you need to lose this is just i'm trying to stay on track here but we'll do this first so then i would give you what your ideal protein carbs and fats would be but i would start you off in a manageable protein amount so making sure you eat for example 110 120 grams of protein a day great then to depending on your carbs and the leftover calories, just split equally between carbs and fats,

whatever you prefer. Not equally in terms of distribution, but if you prefer more carbs to fats, fine, long as it fits in your calories. Remember, calories are king depending on what your goal is. But then if somebody who trains multiple times a day, they might need a higher protein to repair and build muscle, etc. But they also require a lot more carbs to fuel it.

So generally their calorie amount will go up that then reflects on their carbs fats and proteins. Does that make sense? Yeah. Yeah, makes sense. I would probably say, long as most women should be eating roughly 120 grams of protein. Now, that does vary on height, weight, size, etc. But that's a good baseline, a good baseline. And even if you're not there, looking at it and tracking for a few days to see if you could get there

or how much effort you need you put in to get there, might just on your eyes to being a bit more conscious of getting a little bit more in. And that's definitely something that most people lack in. And then, obviously. How about if many of our listeners are like vegetarians, vegans what would you offer that so I would always ask why yeah that was being my first one if it's a you choose to do it because of your belief system then fine but if you're choosing to do it because of a health thing like eat meats yeah yeah very controversial now I'm going to say that but

that is my that is from a nutritious background your body will cope better you will get more you will get a lot more beneficial nutrients and through eating a varied diet yeah that's it if you believe and if it's for your beliefs that you don't eat meat and you're vegan or vegetarian or whatever then that's fine you can work around about it you just need to be really, really conscious of getting it and that's why a lot of vegan, vegetarian people struggle for energy, etc, like that

they need to maybe take more supplements, etc, to try and boost it up. So again, it's a huge topic to delve into. I do have and I have had clients in the past and we've worked really hard on it but they definitely need to work a lot harder to match their goals and their outcome of what they want to get from nutrition. I think that's always important as well.

Do you have talking about like some myths and things in the fitness diet industry, things like keto and paleo, herbal life, intermittent fasting. I know a lot of people that do intermittent fasting. I know it works for some people, but that is just probably purely because they are skipping a meal, so they're eating a whole meal less a day. And they are seeing benefits from it, I guess. But paleo, I mean, is that like no carbs?

Yeah, so you can a paleo, you said paleo, keto and our mental fasting are all ways of eating a diet. So a diet is anything you consume what you eat every day. You're not on a diet. Everybody's on a diet is what you consume. Whereas herbal life is not that. Jeez, jeez, about to let rip. So basically keto, paleo, etc. are all just ways of eating. That's pretty much it's like you can do high carb, low carb, fat, low fat, meat, non meat.

That's basically what that is. And I was, I mean, we've played with a few different ones and done zone diet blocks and all that kind of thing. Again, for your average Joe, eat a well-balanced diet is my, is from a nutrition. It's like unbeatable. Yeah, to stick to something like that. A hundred percent can work for some. And depending, again, on your goals, I always say that on your goals.

But don't look to somebody else what they're doing what worked for them. That doesn't necessarily mean that's what's going to work for you. Intermittent fasting has definitely got its place 100%. a lot of people and there's loads of signs behind it now that say it's really beneficial whereas I think it was a bit of a fad and some people do it don't do it and then if you're doing intermittent fasting but eating crap when you're actually eating you're probably negating the benefits of it so there's loads of things with that again if it works for you do it if it doesn't don't feel that you have to

my big one is whatever you do get consistent at it yeah I feel like a lot of these things like everything you've just read out actually is people looking for quick fixes 100% With those diets They all have some specific benefits Some things that can be beneficial For those type of diets, fasting and stuff But most of the time you guys are hearing about them

Or you hear any talking about them is this This is how to lose weight And how you lose fat And when you look at them through that lens They all work in exactly the same weight Which is a calorie deficit Yeah And again that comes back to people need content to put out

So they overcomplicate it Basically if you want to lose weight You need to eat less If you want to gain weight You need to eat more Yeah basically that is you need to eat less than your expanding so depending on how much movement etc you do

and monitor it doesn't happen over it doesn't happen a week everybody can do something for a week you need to commit to it and that's where the consistency is so I would always say four six eight weeks of doing something then evaluate it and see if it works yeah and as it um can you tell I've read a lot because I've wanted quick results because I've got so many questions yeah you are quite like that though I think you are like a quick

resulta yeah I'm don't have patience for anything No. I want to wake up half the size. It's just not... You're like, I've got a week to lose half a stone. Yeah, that is me. Okay. Oh, there's so many people I like that, though.

For these questions. Yeah. Do you need to be in at least 500 deficit a day? It depends on what your goal. So, for example... That's a fact online, see? So it's not a fact. Somebody's put out.

It's the best of information I've read and it's been in my brain. And now it's a fact in your brain. So here's a question. Let's reframe this. Do you know how many calories you should be eating a day? Absolutely not. Would you know you're going to be in 500 calories less?

I don't know. I just look at my watch, my Apple Watch. Right. That's another topic in itself. That's another topic in itself. I have bread that's a load of shit actually. Yeah. But of course it is.

How does that know how many calories? I think it's more accurate if you have it on your heart, like the heart rate monitor isn't it? It's a heart rate, but none of them will generate your calorie expense. No. None. Nothing's added. I mean, I've obviously googled exactly what an average woman burns are they?

Yeah. But I just go on averagees. So it changes as well, because, when you're on your period, your body temperature is up, therefore you burn more calories. That's when you do your basal temperature when you're doing natural cycles and it's always higher

and that's when they know when you're ovulating. Wow. That's how they measure it. Yeah, that's how they measure it by your body temperature. Right. How's good is it? I feel like I'm coming across

actually very uneducated. You're not though, honestly, it's not. So many people have no idea with it. I get sucked into the things that probably wind you up. Do you know what I mean? Yeah.

TikTok's the worst for this, by the way. just say every, not, not the worst, TikTok obviously gives everyone's, um, look how I went from this to this. Yeah. And then it gives you the 10 things that I did. And they are always sort of the same things like your 10,000 steps a day, which will come on to a minute. I drank X amount of water. I slept. And then everyone's always like, oh my God, well, I need to do that too. And I think it's quite overwhelming. When actually, I think everybody does know what they need to do. It's exactly that. You just need to be consistent. You just need to be consistent. You're constantly comparing yourself to other people. You think, oh, either that person did reform a Pilater.

says, well, look at her body now. I mean, yeah, I mean, realistically, they've probably been doing it for two years. They've not shown you until they've actually seen results. Can I also say, as well, any influencer or fitness, and I apologies if you don't, but see if they pull down their high waisted leggings, they've got the same pouch the rest of days have. We're human. You're women. You have an ovary.

Do you know what I mean? Like, you have ovaries. You're all going to have that. It's just we can disguise it. And again, lighten, et cetera, all that. And it's a shame that people do look at that and compare, because if you put them all in the same, Of course some people have like they train and they eat well and all the rest of it

but generally yeah yeah. It comes down to a lot to do with genetics as well doesn't it I guess but I was going to ask you Jenna as well because I know people like my mum for example she's always struggled with her weight and now as she's older she doesn't blame it on her this as much but she will say you know the menopause

and she would like I've got a menopausal stomach or I know somebody else that has thyroid issues and I know this is like quite when it comes down to the medical side of thing I know there's sometimes it isn't as easy for people to lose weight some people somebody would lose weight faster than somebody else and they may have other complications such as yeah that so menopause for example what have you

have you have anyone on your clients yeah um we've got quite a lot menopause or per menopausal so um which has happened in a lot younger these days just putting out there yeah because somebody wrote into the podcast and said that they were going through what they think is going through the menopause and yeah and a lot of it sometimes is mental issues that they have so like the brain fogginess or not really concentrate or getting more agitated quicker things like that and it can happen. She's looking at me, fucking cheeky bitch.

Your brain's foggy, foggy, foggy. But then that's obviously all. It is, it's all symptoms. So we've got loads of women on that. The menopause doesn't make you put it on weight. No. It doesn't. Okay, that's one of those things like I'm in the menopause, therefore I'm going to put on weight.

It doesn't. What it does do is because you're typically less active because you have less energy when you're going through the menopause. So you tend to not do as much or you're, or especially at an age where you're, be less active obviously as you get older you're less active hence why you should always be active in elderly age um so therefore you're moving less and eating more so generally that's it then mood comes into it so hormones play a huge part comfort eating plays a huge part snacking they kind of things

when you have an argument where you're being annoyed of when you're yeah all the things so it's more I would say it's more your personality is going through a huge change so you turn to food is that kind of comfort when you typically put weight on that middle spreads as people say yeah that that that does happen your body shape changes but that'll through all the other factors included not just precaution on the menace and like stress as well yeah there's loads of things what i would what i would just say is to kind of really sum that up and make it and the menopause doesn't make you put on weight i.e going through the menopause isn't guaranteed that you're going to put on body fat what it does do is create so many other obstacles that make watching body fat percentage i.e. eating more

snacking more mood all that is harder therefore you're more likely does that make sense yeah um it's not a like for like soon as you're going through the menopause that's you because some people are super fit through the menopause and they can train and they can eat really well and again that comes to discipline and it comes down your consistency yeah but when you're going through that you're a lot more irritable you're hormonal therefore you want to eat more comfort eat etc yeah i think i was born with the menopause i think you were as well it's coming to his whole team um not me so you know When it comes to...

I want to know a bit more about steps, sleep and water. Oh, what do you want to know? The 10,000 number that's been flung out there, is that a good benchmark? Do you think it's important to get your... Is it neat? Look at me with all these words. Thank you.

Just like... You've spent your whole day reading so that you've sounded professional. I'm not. I just watch a lot of TikTok. No, but I obviously... I'm into it myself, so I am interested in it, but obviously, walking is different to coming to an hour of a wing class, is what I'm trying to say. So is it just as important? Yeah, so walking is just basically an outlet for your body to be moving. So if you're

sitting, the majority of is now sit at a desk or sit on the couch or whatever. So the 10,000 steps is a number. It's just a number that somebody's plucked and it's kind of took hold. It's quite a high number for probably most people who I'm telling me I do think it's hard church the only days I would achieve that as if in the morning at the gym I run for at least 20 minutes

I go a walk every day on my lunch at work anyway but at least like a 20 minute walk and I walk at night how much walking am I supposed to quit in? It's hard especially with the darker nights and stuff as well do you want to know where it comes from yeah the guy who invented the pedometer as in the tool to count your steps it was the marketing campaign to sell

the pedometer Yeah. He said, I've got this thing that counts your steps. I need to sell it. The marketing campaign was, everybody should do 10,000 steps. Zero science. Nothing behind it. It was simply to sell this device. He tried to convince people that was a good idea to challenge themselves and go out and count their steps. That's where it comes from. That's where the 10,000 number comes from. It is. It's like, I would say it's probably a high number for most. People generally hit unless you're actively, like, for X, I was just checking my watch there. It's not obviously accurate. But right now I am currently eight steps.

off of 10,000 steps for the day. But then that's my job. I'm on my feet all day. Like that's basically what I do. I've done seven and a half thousand. That's good. I do think that this stresses a lot of people out. I think there's so much drilled into you online at the moment of you need to get your 10,000 steps and I think people feel so guilty when they don't do it. When I am focused for the maybe three weeks that lasts at a time, I'll get stressed out

at night if I've not met my 10,000 steps and I'll walk around that flat and I know these steps are pointless. But it's like I'm then doing that because my watch is. I'm not hit 10,000. I know. But don't get me wrong. I've done that 10,000 steps a day and I've seen great results. Yeah. Again, it comes down to just moving your body. Don't be static for too long. So it doesn't necessarily have to be exactly 10,000 steps. But if you've got a job where you're at home or you, I don't know, like after work, you'd typically come in and just sit in the couch and watch telly, go out a walk. It's better. That's pretty much, it's basically get your body moving, especially if you aren't training consistently and things like that.

And that all adds up a lot more than your 15 minutes in the gym that you actually... Yeah, of course. Because you can say I go to the gym, but then you could be in a gym and how much do you do. Yeah, there's so many. Too bad at one stone. I would just say, again, it's be active. Active doesn't necessarily need to be lifting heavyweights or going for 5Ks every day, but be active. Right, so I am, let's do a little bit of role play.

Not the kinky kind. Aww. So I'm... Hi Jenna, I don't know anything about fitness or nutrition. I want you to give me five tips what I can do. Just give me five simple things that I should just implement into my life from tomorrow. Daily, like daily things you should think about. Move more.

Sleep, prioritise sleep. How much should I sleep? Whatever you're doing right now, think about an extra two hours. Wow, I'll be sleeping all day. I must have got about five hours last night. Me too, actually. I felt shit as well this morning and for it. But that's also a massive, because as soon as you have less sleep, your energy levels are low,

so you just can't be arsed. So making food in the morning's harder than knitting by Gregg's and getting our own sausage. It is just that situation of, not to do you know what I mean? But that is it, whereas if you've had a better sleep, you're more likely to feel more energized when you wake up, therefore you've got your goals to go and get after. All I'm thinking about is a cheesy, cheesy bean sausage now. I don't like beans, that's wrong. Oh, I love beans, that's hot or cold.

Water, sleep, move more. Eat more fruit and veg. It goes without saying because we all don't eat enough fruit and veg, guaranteed. That's another thing that used to stress me out. When you put fruit and veg into that bloody my fitness pales, it's like carbs this, carbs that. That's another thing.

It's stressful. What, because you see it's carbs? I expect to eat fruit and it to be dust. No, that is a cop. I know, but that's just education. That's what I mean. I'm putting out there, right, and EMT can come after me. Carbs are not bad.

No one's coming after you. I can't believe it's even said. Carbs are not bad. That phrase, carbs are bad. We need to like erase it from our brain.

It never, no one said to that. It's not a thing. No, I feel like I agree. I'm just telling you, I'm talking about years ago when I,

see when people first start tracking you realize so much about food. Yeah. Yeah, you do. Carbs are fruits, veggies, all the rest of it,

that's a carb. So then there's people saying don't eat carbs like, what the fuck would you eat? The problem is it the carbs are often the tastiest and you can eat a lot of them.

Like starchy carbs you're talking about. But it's not even starchy carbs, it's processed carbs. It's the carbs that are like, yeah, natural carbs. But even then, there's nothing wrong with it. It is, again, everything in moderation. Yeah. Don't eat, pass the breakfast lunch and dinner.

Have it for your lunch. It doesn't matter. Like, again, and that's my, again, my biggest thing is, there is no good or bad foods. There really is not. Don't ever feel guilty about eating something, but don't expect change unless you change. Yeah, and don't eat it in excess of a month.

Exactly, yeah, 100%. And that's my, sometimes people's expectations don't match the effort they put in in fact I'd probably say 99% of the time the expectation of change never reflects the effort that you put in

or the consistency do you agree so? She said like it's the same in the gym like Graham always batters on at me and I want to get better at running so I'm now doing more running and Graham's like we're not going to get better unless you run and I'm like no you're right

like I know that it's the truth but doing one every three weeks it's not going to necessarily make me you need to be consistent with it so it's the same way food it's to lose body fat if that's the goal you need to be consistent with it and again that doesn't mean you can't have a piece of cake or a glass of wine if that's what you enjoy you just can't do it as often as you probably are right now yeah and I always say pick and choose and one of my hacks not that I know you said five things but one of my big things I use for a lot of my clients and I talk about it a lot

don't do too bad things in a row now I say bad with an earcoke because there is no bad things but for example if we're going to sit here and eat a slab of cake maybe don't don't go home and drive by McDonald's. You've had your cake, so go home and eat your dinner. If that's the situation. Or if you're going out for dinner and you know you're indulging then, eat yourself, eat a good breakfast or a lunch knowing that you're going out for dinner and that's your point.

Balance it out. Exactly. Don't do too bad things in a row. And I always, sometimes it's just that little, I say bad. I don't like that word. It's not bad. But you know what I mean? So the things that you would consider, you know, less nutritious or less beneficial to your goal. It's that thing. It's the same as to get in the gym. if I'm not going today, don't do it tomorrow, I need to go tomorrow. So today's my day that if I'm really can't be arsh and I'm not going, right, it means tomorrow I have to.

So obviously, if that's something, keep it in your head. And when you pick up something, you think actually I had that before. I really need it now. It's always a good little mind. Kind of trick, don't do too bad things in a row. An alcohol. Oh. I mean, obviously this is hard, isn't it?

Because there's a lot of, I am a binge drinker. Me too. I hold my hands up. I would never sit and have one glass of wine in the house. I would never open a drink in the house ever. I don't drink in my house. Never. I don't know what people do, but if I go out, I'll binge.

I don't even fucking like it. I'm just drinking it down my neck. And then I love red wine. I think that's the only alcoholic drink I enjoy. Yeah. But alcohol, I don't even know why I drink it because it actually makes me so, well, you two know, you two see it.

I think, but you're doing it with me. but yeah alcohol so there's two different there's binge drinking alcohol and then there's people who use alcohol which I get a lot again clients as a comfort or I've had a stressful day so I'll have a glass of wine and they think that that's the cure it's not it's making your stressful day worse yeah alcohol gives you anxiety

now the anxiety is a real thing so alcohol is a natural stimulant and depressant so when you drink alcohol you feel better you're going for it but it's also a depressant you're basically putting a poison into your system that's what alcohol is it is a poison there is no nutritional benefit in any alcohol, even your red wine, you're putting a poison into your system. That's great. Exactly. Damn it. But that's what alcohol is. Alcohol has no nutritional

benefit to it. You're choosing to put something into your body that alters your mindset, a drug, and enjoy it or not enjoy it. But anything that alters it, there's always something that comes after it. So as you age, your body doesn't cope with it as better, as well as it used to when you were younger. So when we were all 18, 19, you could drink Thursday, Friday, Saturday, Sunday and go back to work on Monday and you were fine. Now it doesn't, on 30s, 40s, whatever, doesn't happen. So what I always say, for me, like, again, when it comes back to alcohol, I enjoy alcohol, I enjoy a glass of wine, I enjoy an odd gin on an occasion. I've not drank for months, but I do enjoy it when I do. But for me, my biggest thing is, sleep is my priority. If I even have a

glass of alcohol, I will fall asleep, but I'll wake up through the night. So I have a broken sleep. So that always puts me off. So see if I'm going a night out or, for example, we're at Graham's and dad's 60th other night there and his mum offered me and I'm like, no, because I need to get up tomorrow and I know I'm going to have a broken sleep. So I would have loved a glass of champagne but I was like, no, my sleep's my priority because the negatives outweigh the pros of it. Yeah. 100%. And again, I think it comes down to education and being honest with it. Yeah. And also what I would say is both of us, Graham and I were really beneficial in the sense of we removed her shell and Kittar. It was not an alcohol society. Yeah, that's what I was going to

say. That's the hardest part is to say no. Yeah, it's huge. And tell people why you're not drinking You don't need to. You don't need to justify it. Now we don't, I don't. You feel like you do, don't you do. You don't know. I would also be the person who's question in it, so I can't even say it's annoying.

You know, it was interesting. I was actually watching. That's a habit that you would do. It's just like a thing of, yeah, you just would say why. Why are you not drinking? You know, even though it wouldn't bother me if you were drinking or not.

I suppose because you worry that somebody wouldn't be on your wavelength, wouldn't you? You just think, oh. But I was actually watching, listening to that, Spencer Matthews. Big Fish. Yeah, podcast.

And he's obviously got that clean. co-alcoholic range, non-alcoholic range, should I say. And he was saying, I can't quite word at how he did, but alcohol is the only drug you have to justify not taking. And it's sort of a, somebody said to you, I think he says, I'm not going to blow loads of Coke for the next month. You would turn around to him and you'd be like, wow, well done. I'm so proud of you.

But then you say, I'm actually going to stop drinking for a month. Why? That's boring. Yeah, I've seen that as well. But it's the same thing. 100%. One's just a powder form. I know obviously one's a little bit more nuts than the other,

but still actually, there's more. deaths on alcohol than there is coke. More people are addicted to alcohol as well. Oh, without a doubt. Because it's so readily available and naturally. It's very a cult, it's totally a cultural thing. More places in the world don't have that culture than do.

That's true actually, yeah. There's more places that don't. It's just because we've grown up on it. But I would definitely say us leaving it made it easier coming back to it to be like, no. Actually, when we were there, we definitely did drinking. As I said, we went to the Dubai bottomless brunches and done all that, and it was amazing. And I'm not saying I wouldn't do that.

now on an occasion but I definitely wouldn't indulge the way I would actually if I ever do drink I've got like that little trigger internal I'm like I don't let myself get drunk but you're also a mum as well and I think that's important as well to people's life changes. You can't sit and die in my sofa

for three days. You can't sit and die bed for two days. So alcohol again bringing it back to nutrition and I've got a client in my head and she'll know who she is when I'm talking about this but she would use alcohol after a stressful day so she would come in and have maybe a glass or two wine but then she would feel herself anxious to go back to work

it was that way and I'm like, right, okay, so delve into it a little bit more. And now she can go weeks without even thinking about it and she keeps it for special occasions would make her happy. So rather than turning to alcohol as a comfort, she's using it as a celebration, which obviously you're not out every weekend celebrating something. So it was like our boyfriend's birthday. They were away at his mom and dad's house and things.

So they had a few drinks and she's like, I just feel so much more in control of my own emotion, saying no to things. She's like, I've never felt as, I've always felt peer pressured or same if there's things going to, about that you have to take it because somebody's made it or you have to and she's like the control aspect of just being able to be like no do you know what and not having to explain it just like no I'm good yeah just even think about that for a moment like that like don't

explain yeah yeah and the next day you feel so good I know I know you do you'll ever regret not not drinking never same with the workout you're right drinking every time right now so I'm just going to do some quick fire questions from our listeners what does eight glasses of water a day actually achieve? Oh, small glasses, large glasses. So basically you want to be hydrated. You need to stay hydrated. I would say again, two liters is a good ballpark. Two liters is a good ballpark. Two liters is a good ballpark. Two liters is a good ballpark. Depending again, size, weight, how much activity. But again, yeah, two liters is a good ballpark. Okay. Biggest supplement fath. That you need them all. You don't. Key priority is that you should sleep. You should get

enough water and eat good whole foods. Then supplements come next. Can you have too much protein? It's just a calorie at the end of the day. There's been data proven that you can't necessarily eat too much protein. There's just optimal proteins and then there's protein that you're eating in addition that doesn't really do. It's just more calories. Yeah, it's just more calories.

Quick tip for curbing snacking. Choose either lower calorie snacks or change your habit. When do you snack? Throw in something. So, for example, if you're most of Scotland, I would say snacks at night when they're watching telly that's their normal go-to they've had their dinner. Comfort snacking. Yeah, it's constantly there. Tea and a few biscuits, that's me.

That's what I did today actually. I'd say, break the habit. Foxies? Oh, I had some of them today. Break the habit, get up, and if you've iron it and you do iron your shirts for the next day, do something to break the habit of you what you would normally do when you snack. Is cardio necessary? For cardiovascular health, yes.

I'll ask, so I know we've touched it, but is the key to seeing results if you want to lose body fat not weight body fat to just being a calorie deficit yeah that's the top line yeah you don't need to think about all the fancy nonsense if it confuses you no or if you don't see results in two days don't read things online just remember that minimum i would say 384 weeks if you're being and i mean super consistent every day if you've had days off the 34 weeks do it over a case of 6 to 8 weeks of a calorie deficit and then look at the average have you dropped body fat yeah you'll know you're

doing it anyway but again don't go crazy i mean small amount of calories take it down make better choices more often so i'm too late to lose a stone before my trip next week as well yes you are tips on how this is funny tips on how not to be a greedy bastard from 7 p.m onwards please that's that's exactly habit that's the habit honestly habit is get so much to do weight nutrition i always laugh and say um nutrition's more about like your therapist and your psychology like i get all the more than actual food and a lot of it's habit and it's habit and i always laugh but when you come in for night or you come in for work, you change in your jammies or whatever,

you sit in front of the taillet and you associate watching something with eating something. Yeah, that's true actually. So if you're watching something, just don't sit and go down the floor and stretch. That's what I tell a lot of my guys. It's like when you keep moaning it, maybe your mobility's not getting any better.

There's your time. So you rather than sit on the couch, sitting the floor, you're less likely to go and get your Doritos when you're sitting on the floor, try to stretch or do your yoga if that's what you're into then. Or again, if you've got tasks to do, i.e. school uniform or iron in your shirts or making food or tidy in the kitchen.

Do it then. Do it the time where you normally snack. Or have some and not all, which most people can't do. Yeah. Do you know what I actually think is great for when you really want chocolate, hot chocolate? Yeah, like an option. Yeah, again, it depends on what you enjoy. When I want chocolate, I like chocolate.

Yeah, I know. I mean, that's true, yeah. It's one of those. But again, it depends. If you just want the taste for it and see if you have a hot drink, that takes quite a while to drink. Do you know what it's good? Do you know what I mean?

A good one and a lot of people. hot water with dilutin juice it's sweet it's a nice drink like hot ribina yeah oh I love that because that'll take you just as long to drink as what like eating a couple of bags

of crisps would because it's warm or yeah I'm just got to give you all my snack options but again and Grameen will be the same as I won't take end out my diet I eat everything I just try to eat in moderation knowing fine well that yeah I think life's too sure isn't it at the end of the day

totally eat what you want and just to round it up quickly Jen I just we asked you two questions. Somebody, we asked what people have been a lot on their plate. Emotionally, somebody said trying to fit in exercise with two young children. So I know that's probably a lot of people stress with kids. What would your advice be for that?

If you've got a partner, I would be honest with them and talk to them and say how important it is that you have an hour to yourself. If you're by yourself, do what you can at home. When they're down, dedicate an hour. I think a big thing of it is be selfish and be realistic. Do you actually have the time?

Yeah. Do you mean? Like some people are like, I've got no time, but could you find time? Do you watch Netflix for an hour at 7 o'clock? Could that be an hour for the gym or could that? So depending on circumstances, Graeme and I used to do the changeover with the kids

and we've got loads of people in the gym, literally would be like handing a child for you to go in class and go to the next. So it depends if you've got the support system there. Obviously, some is harder than others. But again, movement, get out a walk with the kids, take them in the park, do things. It doesn't have to be in the gym.

Just get active generally. Preparation is key as well, isn't it? Yeah, oh, massively. That's my big downfall. I don't, I'm organised enough to actually make myself good food, believe it or not, half the time. And I have the time. We do calendar blocking. So like, I know that it sounds, but like when you planned ahead, so rather than waiting for chance, if you wait for chance, it probably never happens.

So plan, like, at 7 o'clock on Tuesday, I'm going to make my meals for Wednesday, Thursday, like have a note of that. You're the same as you would, for 7 o'clock on Tuesday, I'm meant to be meeting Zoe for dinner. Yeah, yeah. It's that same thing. Plan ahead, and it's more likely to get done. Things left to chance very rarely happen. I think the Sunday night planning your meals for the next week go doing your food shop really helps me totally get it all in one and you know what I'm cooking

me too totally so what's been on your plate this week oh what's on your plate tonight tonight I don't actually I'm not sure what I've got in tonight it depends what time I can get the child whether it'll be quick but I do have stuff in the fridge so it'll probably generally something pretty decent yeah today what I did I do uh today I had a prete oh man oh I love a prete you don't get we don't get prets where I sit where we live so it's always in town so today I had the

hot hulamie falafel rap thing and it was delightful yeah it's good it was very delightful was it what i'll say is pretty expensive by the way it was six pound or shut up my app yeah it's so expensive it was actually i and i normally go to dr nuddle now you mentioned it in the podcast i greem always laughed at me because it's it's so good i'm so scared to change it because i get the same thing all the time yeah me too hot it's so oh man it's amazing i only know where jennett is when i get the notification for the bank it's all for me what food i'm eating where i'm But today it was, Pratt was right in front of me. I could have went to Dr. Nuddle, but time was yeah, tight.

So I went to Pratt and got that. And I normally wouldn't have ate out, but because it was Pratt, it's special. I love Pratt. I do love a Pratt. Big fan. Wow. Well, thank you so much for coming on the park. I know, thanks, Jen.

I am a mountain of knowledge now. I feel like you need to get me back now to do like a funny one. Yes. I was very informative. So to summarise then quickly just for the listeners. Be honest with yourself. so many us make excuses. The biggest one always being,

I don't have time. You do have time. You can find 10 minutes to make food. You can find time to go out a walk even if it's around the block or, as I say, get down the floor. Be honest with yourself and take the pressure off. Like, food's there to be enjoyed.

Stop chat, I strive to be something. Just take the pressure off. Love you. But it honestly is. A lot of it is just take that pressure off when you look online and see what other people are doing or wear and are. Like, are you fit, are you healthy?

Are you trying to be fit and healthy? That's it. And I always say prioritise health first. Food comes later. If health is the idea want to live a healthy longer life, then naturally you're going to drink less. You're going to eat better. You're going to move more. Rather than being like, I need to be a size eight or I want to. Do you? Like, I'm feeling self-conscious about going

out with these people. Like, do you and do you the best you can. 20, 23, the year of love that. Health and self-love. Also, if anyone's interested in working with Jenna, she'll be taking on external clients from the 15th of March. So we'll put all the details on our story and you can check it up.

Love it. Thanks, Jenna. Thank you. Thanks so much. All right, well, we'll see you next Tuesday, guys. Pass me this week, so long. Bye. Bye.