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!
Barriers to training
Barriers to training time
Training doesn't matter, until one day it does
Not having time is often the barrier for you doing exercise, but it doesn’t have to be. A lot of people think they must spend hours at the gym every week to be able to achieve results, but this is simply not true.
A client of mine recently went away on holiday to the US, he wanted a training program that would fit in with his holiday that didn’t take a lot of time away from doing what he wanted. I’m sure you can relate, I don’t know about you, but I know when I am on holiday spending hours in the gym is the last thing on my mind too.
Because he still wanted to do some training while away, together we made it happen. We created something called an EMOM circuit, which I detailed at the bottom for you so you can have a go next time you are poor on time and want to do something.
I know timings for training can be tough with juggling life things, but I am the lucky sod who works at the gym and gets to fit it into my daily life. But for many of you, this isn’t the case.
Training on holiday is a personal preference and I am not expecting you to do that like my client wanted to, however, I have shared some more training styles we used below for you that might help you next time you are short on time.
When I am having busy weeks, I love to use them and so do many of my clients.
Let me know how you get on with these.
EMOM - Every minute on the minute (again detailed below)
HIT - High intensity, short bursts of 20seconds to 2 minutes at 100% followed by a slightly longer rest
Pyramid Style - Start at a low rep/weight go up in reps/weights, or start high and come down
Tabata - 20 seconds high intensity 20 secs rest - Rinse repeat for 8 mins.
AMRAP - As many reps as possible
So the little EMOM Circuit we created was 30 mins long.
The first 10 minutes - 10 squats - So if that takes you 20 seconds to complete then you rest for 40 seconds and at the minute mark you go again, sounds easy, and the first few rounds is easy but as you get tired those 20 seconds soon spread to 30, 40, 50 seconds and the rest period becomes less and less.
The second 10 minutes - 10 sit ups
The third 10 minutes - 10 dips
This allows him to get his HR up, work some muscles and get a steady work out in.
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