In this weeks episode we discuss flexible dieting and the true meaning of what flexible dieting actually is. We discuss - The difference between flexible dieting and a diet plan with options The different types of tracking and non tracking methods Pro's and con's to both methods And more.....  Follow us on social media - @liftfitness.michelle @jessy_paynengainz  Thanks for listening!

In this weeks episode we discuss flexible dieting and the true meaning of what flexible dieting actually is. We discuss - The difference between flexible dieting and a diet plan with options The different types of tracking and non tracking methods Pro's and con's to both methods And more..... Follow us on social media - @liftfitness.michelle @jessy_paynengainz Thanks for listening!

39. What flexible dieting actually is

In this weeks episode we discuss the weird and not so wonderful diets people start in January. We discuss -  Setting calories too low to start off with Doing too much too soon going from 0-100 Behaviour change Fad diets And more.......  Follow us on social media - @liftfitness.michelle @jessy_paynengainz  Thanks for listening!

In this weeks episode we discuss the weird and not so wonderful diets people start in January. We discuss -  Setting calories too low to start off with Doing too much too soon going from 0-100 Behaviour change Fad diets And more....... Follow us on social media - @liftfitness.michelle @jessy_paynengainz Thanks for listening!

38. January FADS

In today's episode we discuss..... Goal setting and how to set SMART goals Habit stacking How to break a goal down in to smaller achievable goals throughout the year And more......  Follow us on social media - @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In today's episode we discuss..... Goal setting and how to set SMART goals Habit stacking How to break a goal down in to smaller achievable goals throughout the year And more...... Follow us on social media - @jessy_paynengainz @liftfitness.michelle Thanks for listening!

37. Goal Setting

In this episode we discuss setting morning and evening routines and setting non-negotiables. We share out routines are and how setting non-negotiables can help you achieve your goals.  Follow us on social media - @liftfitness.michelle @jessy_paynengainz  Thanks for listening!

In this episode we discuss setting morning and evening routines and setting non-negotiables. We share out routines are and how setting non-negotiables can help you achieve your goals. Follow us on social media - @liftfitness.michelle @jessy_paynengainz Thanks for listening!

36. Morning and Evening Routines

In this weeks episode we give advice on how you you can approach with the festive season.  We discuss -  Increasing calories The Christmas food shop Eating out Staying active And more.....  Please follow us on social media @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In this weeks episode we give advice on how you you can approach with the festive season. We discuss -  Increasing calories The Christmas food shop Eating out Staying active And more..... Please follow us on social media @jessy_paynengainz @liftfitness.michelle Thanks for listening!

35. How to approach the Festive Season

This this weeks episode we cover a few different topics answering your questions. We answer..... The best tips for muscle growth? Advice on struggling to get back on track after a social occasions? How do I improve my sleep? Been tracking for 8 weeks in a deficit and I haven't lost any fat? Help with dealing with hunger in a deficit? I don't sweat much during training, am I doing something wrong?  Please follow us on social media -  @liftfitness.michelle @jessy_paynengainz  Thanks for listening!

This this weeks episode we cover a few different topics answering your questions. We answer..... The best tips for muscle growth? Advice on struggling to get back on track after a social occasions? How do I improve my sleep? Been tracking for 8 weeks in a deficit and I haven't lost any fat? Help with dealing with hunger in a deficit? I don't sweat much during training, am I doing something wrong? Please follow us on social media -  @liftfitness.michelle @jessy_paynengainz Thanks for listening!

34. Muscle building, social occasions, dealing with hunger and more....

In this weeks episode we discuss what you should do after you have finished a fat loss plan. An 8 / 10 week fat loss plan is great if you can maintain that fat loss once you have completed that plan. This is why you should have a plan after the plan finishes so you don't gain all the weight back on = the diet after the diet. We give tips and what you should do after you have completed a fat loss phase.  Follow us on social media - @liftfitness.michelle @jessy_paynengainz  Thanks for listening!

In this weeks episode we discuss what you should do after you have finished a fat loss plan. An 8 / 10 week fat loss plan is great if you can maintain that fat loss once you have completed that plan. This is why you should have a plan after the plan finishes so you don't gain all the weight back on = the diet after the diet. We give tips and what you should do after you have completed a fat loss phase. Follow us on social media - @liftfitness.michelle @jessy_paynengainz Thanks for listening!

33. The diet after the diet

In this weeks episode we discuss the simple steps to make to start your fat loss journey without tracking steps or calories. From how to move more without going for a walk or using a step tracker to eating more nutritious food without calorie counting.  If these steps have helped you in any way please let us know by tagging us or messaging one of us below -  @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In this weeks episode we discuss the simple steps to make to start your fat loss journey without tracking steps or calories. From how to move more without going for a walk or using a step tracker to eating more nutritious food without calorie counting. If these steps have helped you in any way please let us know by tagging us or messaging one of us below -  @jessy_paynengainz @liftfitness.michelle Thanks for listening!

32. Fat loss - Simple steps to get you started!

In this episode we discuss why Michelle have recently stopped using MyFitnessPal and why tracking is not for everyone. We discuss -  The signs that would suggest it is time to take a break tracking calories and to try another method Intuitive eating Why tracking calories is not for everyone And more.....  Send either of us a message if you are struggling with tracking and want help with intuitive eating. @jessy_paynengainz @liftfitness.michelle  Thanks for listening. xx

In this episode we discuss why Michelle have recently stopped using MyFitnessPal and why tracking is not for everyone. We discuss -  The signs that would suggest it is time to take a break tracking calories and to try another method Intuitive eating Why tracking calories is not for everyone And more..... Send either of us a message if you are struggling with tracking and want help with intuitive eating. @jessy_paynengainz @liftfitness.michelle Thanks for listening. xx

31. When to stop / take a break from tracking calories.

In this weeks episode we discuss -  What flexible dieting really is and what people think it is How to make your calorie deficit go further by using food volume What to eat when calories are low on a calorie deficit to help with hunger How to increase your calories without adding in extra snacks And more......  Please follow us on social media - @liftfitness.michelle @jessy_paynengainz  Thanks for listening!

In this weeks episode we discuss -  What flexible dieting really is and what people think it is How to make your calorie deficit go further by using food volume What to eat when calories are low on a calorie deficit to help with hunger How to increase your calories without adding in extra snacks And more...... Please follow us on social media - @liftfitness.michelle @jessy_paynengainz Thanks for listening!

30. Flexible dieting done right!

Online coaches Michelle Jayne of Lift Fitness and Jessica Payne of Payne N Gainz covering all things fitness, nutrition and lifestyle.

In this weeks episode we go through the mensural cycle, the different phases to give you an understanding to why you may gain weight, get hungrier and lack motivation sometimes. We discuss...... Training adaptions for both phases  Nutrition adaptions if needed  Why you get hungrier during the luteal phase and why you crave sugar, mainly chocolate  Why you gain scale weight during the luteal phase And more.......  Please follow us on social media - @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In this weeks episode we go through the mensural cycle, the different phases to give you an understanding to why you may gain weight, get hungrier and lack motivation sometimes. We discuss...... Training adaptions for both phases  Nutrition adaptions if needed  Why you get hungrier during the luteal phase and why you crave sugar, mainly chocolate  Why you gain scale weight during the luteal phase And more....... Please follow us on social media - @jessy_paynengainz @liftfitness.michelle Thanks for listening!

29. Menstrual Cycle Considerations 

In today's episode we start off with some light humour, asking each-other 10 random questions that we had no idea what the other was asking.  Jessica actually got off lightly as Michelle missed one question out and only asked 9 ha. We cover - Does lack of sleep affect weight loss? Do you have to track calories for fat loss? My partner does not support me All or nothing approach And more......  Follow us on social media - @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In today's episode we start off with some light humour, asking each-other 10 random questions that we had no idea what the other was asking.  Jessica actually got off lightly as Michelle missed one question out and only asked 9 ha. We cover - Does lack of sleep affect weight loss? Do you have to track calories for fat loss? My partner does not support me All or nothing approach And more...... Follow us on social media - @jessy_paynengainz @liftfitness.michelle Thanks for listening!

28. Do you have to track, does sleep affects weight loss and some funny questions

In this weeks episode we discuss.... Why fat loss isn't linear The reasons why you won't lose scale weight each week The reasons the scales may even go up despite you being in a calorie deficit and having a great week How you react to overeating for one day is the issue Your goal may take longer than planned And more.....  Follow us on Instagram @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In this weeks episode we discuss.... Why fat loss isn't linear The reasons why you won't lose scale weight each week The reasons the scales may even go up despite you being in a calorie deficit and having a great week How you react to overeating for one day is the issue Your goal may take longer than planned And more..... Follow us on Instagram @jessy_paynengainz @liftfitness.michelle Thanks for listening!

27. Fat loss isn't linear

In this weeks episode we talk about being intimidated in the gym. We discuss.... The "men's area" AKA the weights area which is no longer known as the men's area Fear of weight training Females not wanting to get too big / bulky Fear of getting weight training wrong and looking stupid And more.....  Follow us on Instagram @liftfitness.michelle @jessy_paynengainz  Thanks for listening!

In this weeks episode we talk about being intimidated in the gym. We discuss.... The "men's area" AKA the weights area which is no longer known as the men's area Fear of weight training Females not wanting to get too big / bulky Fear of getting weight training wrong and looking stupid And more..... Follow us on Instagram @liftfitness.michelle @jessy_paynengainz Thanks for listening!

26. Gymtimidation - Being intimidated in the gym!

In this weeks episode we discuss..... If you have to drink protein shakes What whey protein powder is made out of Different types of protein powder and the differences  Why some people have protein shakes and some don't How much protein you should be having a day And more.....  Please follow us on social media - @jessy_paynengainz @liftfitness.michelle  Thanks for listening

In this weeks episode we discuss..... If you have to drink protein shakes What whey protein powder is made out of Different types of protein powder and the differences  Why some people have protein shakes and some don't How much protein you should be having a day And more..... Please follow us on social media - @jessy_paynengainz @liftfitness.michelle Thanks for listening

25. Do you have to drink protein shakes?

In this weeks episode we cover your questions from..... How do you know when to drop calories What can I do about bloating Does pineapple belong on pizza How much water should I drink Do we recommend intermittent fasting And more.....  Please follow us on social media -  @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In this weeks episode we cover your questions from..... How do you know when to drop calories What can I do about bloating Does pineapple belong on pizza How much water should I drink Do we recommend intermittent fasting And more..... Please follow us on social media -  @jessy_paynengainz @liftfitness.michelle Thanks for listening!

24. How do you know when to drop calories / what can i do about bloating....

In this episode we discuss.... Healthy food options like low fat and reduced fat Ingredient lists and how to read them Traffic light system Monster drinks And more......  Follow us on social media -  @liftfitness.michelle @jessy_paynengainz  Thanks for listening!

In this episode we discuss.... Healthy food options like low fat and reduced fat Ingredient lists and how to read them Traffic light system Monster drinks And more...... Follow us on social media -  @liftfitness.michelle @jessy_paynengainz Thanks for listening!

23. Are "healthy food" options the best choice?

In this weeks episode we discuss...... Do macros really matter for fat loss Is there a right macro spilt for fat loss What percentage of carbs, fats and protein should you set on MyFitnessPal What we set for our clients Why protein is important And more...........  Please follow us on Instagram -  @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In this weeks episode we discuss...... Do macros really matter for fat loss Is there a right macro spilt for fat loss What percentage of carbs, fats and protein should you set on MyFitnessPal What we set for our clients Why protein is important And more........... Please follow us on Instagram -  @jessy_paynengainz @liftfitness.michelle Thanks for listening!

22. Best macro split for fat loss?

In this episode we discuss the common fitness mistakes people make when starting out their new fitness journey. Michelle and Jessica chat about the fitness mistakes they have made in the past. We discuss -  Copying people you see in the gym Getting strange exercises from Instagram Not following a structured plan Going to the gym with the intention to burn calories And more.......  Please follow us on social media -  @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In this episode we discuss the common fitness mistakes people make when starting out their new fitness journey. Michelle and Jessica chat about the fitness mistakes they have made in the past. We discuss -  Copying people you see in the gym Getting strange exercises from Instagram Not following a structured plan Going to the gym with the intention to burn calories And more....... Please follow us on social media -  @jessy_paynengainz @liftfitness.michelle Thanks for listening!

21. Common Fitness Mistakes

In the episode we discuss the reasons to why you will not be losing weight. We cover..... Weekend overindulging Not tracking correctly on MyFitnessPal Not weighing food Focusing on going on a diet rather than changing habits Any more......  Follow us on Instagram @jessy_paynengainz @liftfitness.michelle  Thanks for listening!

In the episode we discuss the reasons to why you will not be losing weight. We cover..... Weekend overindulging Not tracking correctly on MyFitnessPal Not weighing food Focusing on going on a diet rather than changing habits Any more...... Follow us on Instagram @jessy_paynengainz @liftfitness.michelle Thanks for listening!

20. The real reason you are not losing weight!

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