JL Nutrition & Training
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The first step is always the hardest.
What the coaching is
The coaching process is an evidence and habit based process built around compassion, empathy and getting you kick ass results. You will be the taught the hows and the whys of what is going on and educated so that you are left feeling empowered about the decisions you make in the future.
The training programmes are designed to get you results but also make you fall in love with training and bettering your physique.
Who is it for
The coaching is for people who want to better themselves, are you ready to take your training to the next level? Are you wanting to get a better understanding of nutrition and how to adequately fuel yourself for your sports and passions? Or just wanting to lose a few KGs, I've worked with many people across all walks of life and have been able to help everyone along their journey.
What do you get
Training programmes, nutrition programmes, recipe books, educational PDFs to help with your learning process, weekly tasks and check-ins to keep you accountable. But most importantly with the right aptitude you can achieve the results you want
CLIENT
TESTIMONIALS
"James works with you to build an excellent personalised
nutrition plan and continues to support you throughout to achieve your nutrition goals.
You get a real sense that James cares about your goals.
Before beginning any plan James took the time to understand what I wanted to gain out of a plan and what nutritional background I was coming from. Taking
into account my work patterns and current eating habits and applying James’ knowledge and experience produced an initial plan that was tailor made for me.
This meant that there was no daunting changes to begin with and starting was an
absolute breeze, started off positively and continued to build small successes into large ones."
"Working with JL Nutrition has given me the confidence and self-belief to achieve things I would have not thought possible before. I have increased my fitness levels and enjoy doing
activities that I had stopped doing due to weight gain."
"I would say your knowledge of different exercises, the most optimal ways to train and mixing up my pretty boring program was what made me feel that I could benefit from training. Before our training, I thought people only got a personal trainer to motivate them, I did not lack this so I did not think it was worthwhile. However, the new training and eating routines has definitely improved the way I train and I can definitely feel like I am getting stronger each month."
Client REVIEWS
Austin
"I have definitely noticed an overall improvement in my strength and mobility, and have found you incredibly receptive to the goals I want to achieve, and how my body is responding to the various exercises"
Kelsey
"Being pushed to my limits to challenge myself and push myself to be stronger. I have liked learning about eating a better diet to enable myself to build muscle and have more energy overall."
Ibrahim
"you always help me to push to the limits on all exercises while still having correct form. Always a good session when I train with you feeling all the muscles and learning why and how they work.
"
Emma
"I thought what I needed was weight loss but what I actually achieved was a complete change in mind set. I’ve realised that I thought I was controlling food but it is what has controlled me my whole life. . He’s give me so much more than weight loss. James as taught me self love and being kind to yourself. He’s also helped me start to enjoy exercising again rather than doing it to burn calories. What set has another weight loss fad for me as turned in to a lifestyle change. My whole mentality has changed."
Kishan
"Very helpful and tailored to achieving the goals I have for myself. I have seen a very tangible improvement in my training, body and overall attitude towards the gym."
Yvonne
"it has greatly improved my health and fitness more so with physical and mental health. Becoming stronger made it a lot easier work wise and has been massive confidence booster for me. Also, I have never imagined it can be fun training, I always looked forward to our sessions
James Long
Hi, my name is James Long..
And helping you improve your health and composition is my mission!
Let me tell you where my journey started; it was not long after leaving college in the UK, so I was around 18yrs old working with a man who was in his late 40s who was fitter, healthier and stronger than me. At 18 years old I should have been feeling like I was in my prime, instead I was 18stone and sluggish.
From that moment on I decided to take myself on a journey to try and get fitter and stronger. As you can imagine, I spent countless hours trawling the internet searching for a magic pill or a quick fix. I was 18 after all..
Heck it didn't come, no matter how many times it was promised, fad diets here, shake diets there, you name it I probably done it. It was the same with my training routine too, GVT training here because its good for muscle building, The 12 week programme written in muscle and fitness because its gonna get me rock hard abs and 18" guns...
This went on for a few years, until I started getting super serious with my training and wanted to progress further into bodybuilding, during these years I almost succumbed to the thoughts of, "being lean isn't for me", "I can't be lean", "its hard for me to diet", you know the thought patterns right?
But I did make it, I managed to get myself a coach, I was coachable, I asked questions and followed the plan religiously, I got so lean, I competed and I become the person I didn't think I would ever be...
But that came at a cost, a cost of my relationship with food. The restrictive nature that bodybuilding preps can induce really messed with how I saw food and how I acted around it, often eating in secret and then binging because "cheat day" right?
But that is where my love for nutrition grew stronger and this is where I decided to take that step into education and study nutrition. I thought there had to be a better way to get through periods like that.
That is where I studied with Mac Nutrition Uni, quiet easily hands down the best gold standard nutrition course out there, I spent an intense 12 months learning the fundamentals of nutrition and biology with a keen interest in health and sports nutrition.
From there, I then also took the plunge to go back into education when I immigrated to Australia and done a PT course, so I can combine 2 of my favourite things together and help create a better industry by helping people like you make the most out of their health.
Today, I stand before you, not as the fat kid but as a passionate, empathetic, confident health coach that is determined to help you achieve the results you are so desperately wanting to achieve.
Peak condition looks different in all sizes, if I can do it, you can too!
The first step is always the hardest.
What the coaching is
The coaching process is an evidence and habit based process built around compassion, empathy and getting you kick ass results. You will be the taught the hows and the whys of what is going on and educated so that you are left feeling empowered about the decisions you make in the future.
The training programmes are designed to get you results but also make you fall in love with training and bettering your physique.
Who is it for
The coaching is for people who want to better themselves, are you ready to take your training to the next level? Are you wanting to get a better understanding of nutrition and how to adequately fuel yourself for your sports and passions? Or just wanting to lose a few KGs, I've worked with many people across all walks of life and have been able to help everyone along their journey.
What do you get
Training programmes, nutrition programmes, recipe books, educational PDFs to help with your learning process, weekly tasks and check-ins to keep you accountable.
But most importantly with the right aptitude you can achieve the results you want.
CLIENT
TESTIMONIALS
Don't believe me?
Here what some of my previous clients have had to show!
"James works with you to build an excellent personalised
nutrition plan and continues to support you throughout to achieve your
nutrition goals.
You get a real sense that James cares about your goals.
Before beginning any plan James took the time to understand what I wanted to
gain out of a plan and what nutritional background I was coming from. Taking
into account my work patterns and current eating habits and applying James’
knowledge and experience produced an initial plan that was tailor made for me.
This meant that there was no daunting changes to begin with and starting was an
absolute breeze, started off positively and continued to build small successes
into large ones."
"Working with JL Nutrition has given me the confidence and self-belief
to achieve things I would have not thought possible before.
I have increased my fitness levels and enjoy doing
activities that I had stopped doing due to weight gain."
"I would say your knowledge of different exercises, the most optimal ways to train and mixing up my pretty boring program was what made me feel that I could benefit from training. Before our training, I thought people only got a personal trainer to motivate them, I did not lack this so I did not think it was worthwhile. However, the new training and eating routines has definitely improved the way I train and I can definitely feel like I am getting stronger each month."
Client Reviews
Austin
"I have definitely noticed an overall improvement in my strength and mobility, and have found you incredibly receptive to the goals I want to achieve, and how my body is responding to the various exercises"
Kelsey
"Being pushed to my limits to challenge myself and push myself to be stronger. I have liked learning about eating a better diet to enable myself to build muscle and have more energy overall."
Ibrahim
"you always help me to push to the limits on all exercises while still having correct form. Always a good session when I train with you feeling all the muscles and learning why and how they work."
Emma
" I thought what I needed was weight loss but what I actually achieved was a complete change in mind set. I’ve realised that I thought I was controlling food but it is what has controlled me my whole life. . He’s give me so much more than weight loss. James as taught me self love and being kind to yourself. He’s also helped me start to enjoy exercising again rather than doing it to burn calories. What set has another weight loss fad for me as turned in to a lifestyle change. My whole mentality has changed."
Kishan
"Very helpful and tailored to achieving the goals I have for myself. I have seen a very tangible improvement in my training, body and overall attitude towards the gym."
Yvonne
"it has greatly improved my health and fitness more so with physical and mental health. Becoming stronger made it a lot easier work wise and has been massive confidence booster for me. Also, I have never imagined it can be fun training, I always looked forward to our sessions
James Long
Hi, my name is James Long..
And helping you improve your health and composition is my mission!
Let me tell you where my journey started; it was not long after leaving college in the UK, so I was around 18yrs old working with a man who was in his late 40s who was fitter, healthier and stronger than me. At 18 years old I should have been feeling like I was in my prime, instead I was 18stone and sluggish.
From that moment on I decided to take myself on a journey to try and get fitter and stronger. As you can imagine, I spent countless hours trawling the internet searching for a magic pill or a quick fix. I was 18 after all..
Heck it didn't come, no matter how many times it was promised, fad diets here, shake diets there, you name it I probably done it. It was the same with my training routine too, GVT training here because its good for muscle building, The 12 week programme written in muscle and fitness because its gonna get me rock hard abs and 18" guns...
This went on for a few years, until I started getting super serious with my training and wanted to progress further into bodybuilding, during these years I almost succumbed to the thoughts of, "being lean isn't for me", "I can't be lean", "its hard for me to diet", you know the thought patterns right?
But I did make it, I managed to get myself a coach, I was coachable, I asked questions and followed the plan religiously, I got so lean, I competed and I become the person I didn't think I would ever be...
But that came at a cost, a cost of my relationship with food. The restrictive nature that bodybuilding preps can induce really messed with how I saw food and how I acted around it, often eating in secret and then binging because "cheat day" right?
But that is where my love for nutrition grew stronger and this is where I decided to take that step into education and study nutrition. I thought there had to be a better way to get through periods like that.
That is where I studied with Mac Nutrition Uni, quiet easily hands down the best gold standard nutrition course out there, I spent an intense 12 months learning the fundamentals of nutrition and biology with a keen interest in health and sports nutrition.
From there, I then also took the plunge to go back into education when I immigrated to Australia and done a PT course, so I can combine 2 of my favourite things together and help create a better industry by helping people like you make the most out of their health.
Today, I stand before you, not as the fat kid but as a passionate, empathetic, confident health coach that is determined to help you achieve the results you are so desperately wanting to achieve.
Peak condition looks different in all sizes, if I can do it, you can too!
BE AN EVERYDAY HERO!
The vicious cycle of yo-yo dieting: How it affects mental health and delays results
The Vicious Cycle of Yo-Yo Dieting: How It Affects Your Mental Health and Delays Results
If you've been on the rollercoaster of weight loss and gain, you're likely familiar with the term "yo-yo dieting." This frustrating pattern of losing weight, only to gain it back (and then some) can take a toll on your mental health and hinder your fitness goals. In this article, we'll explore how yo-yo dieting affects your mind, delays results, and keeps you trapped in a cycle of dieting. Plus, I'll share three proactive tips to help break this cycle, two healthy habits you can implement right away, and an estimate of how long it takes to free yourself from the yo-yo diet mentality.
The Mental Toll of Yo-Yo Dieting
Yo-yo dieting can have a profound impact on your mental well-being. It often leads to feelings of frustration, guilt, and low self-esteem. Here's how:
Emotional Rollercoaster: Constantly losing and regaining weight can lead to emotional turmoil. The highs of weight loss are often followed by the lows of regaining, creating a cycle of hope and despair.
Self-Criticism: Yo-yo dieters tend to be hard on themselves, believing they lack willpower or discipline. This negative self-talk can erode self-esteem and motivation.
Obsession with Food: Diets can make food an obsession, with strict rules and cravings dominating your thoughts. This obsession can lead to an unhealthy relationship with food.
Why Yo-Yo Dieting Delays Results
The irony of yo-yo dieting is that it often delays the very results you're striving for. Here's why:
Metabolic Slowdown: Repeated dieting can slow down your metabolism, making it harder to lose weight each time you restart a diet.
Muscle Loss: Yo-yo dieting often leads to muscle loss, which reduces your overall calorie-burning capacity.
Nutrient Deficiencies: Frequent diet changes may result in nutrient deficiencies, leaving you feeling fatigued and less capable of sticking to an exercise routine.
Breaking the Cycle: Three Proactive Tips
Focus on Sustainable Changes: Instead of quick fixes, opt for long-term, sustainable changes in your eating habits and exercise routine. These changes might take longer to show results, but they'll be more lasting.
Seek Support: Consider working with a nutritionist or a personal trainer (me) who can provide guidance, support, and accountability on your fitness journey.
Mindful Eating: Practice mindful eating, which involves paying attention to hunger and fullness cues, savoring your food, and eating without distractions. This can help you build a healthier relationship with food.
Two Healthy Habits to Implement Now
Meal Planning: Plan your meals in advance, focusing on a balanced diet of whole foods. Having healthy meals ready can prevent impulsive, unhealthy choices.
Regular Exercise: Incorporate regular exercise into your routine. Whether it's a daily walk, a weekly workout class, or a football game with friends, find activities you enjoy to stay active.
How Long to Break the Yo-Yo Diet Mentality
Breaking free from the yo-yo diet mentality is a personal journey that varies for each individual. On average, it can take several months to a few years to establish a healthy relationship with food and achieve a stable weight. The key is consistency and patience. Remember that the goal is not just to lose weight but to maintain a balanced, healthy lifestyle for the long term.
In conclusion, yo-yo dieting can have detrimental effects on your mental health, delay your fitness results, and keep you trapped in a cycle of dieting. By focusing on sustainable changes, seeking support, and practicing mindful eating, you can break free from this cycle. Implementing meal planning and regular exercise are two healthy habits to get you started on the path to a healthier, happier you. Remember, the journey is unique to you, so be patient and kind to yourself as you work toward a healthier, more stable future.
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