Frequently.Asked.Questions
How does coaching work?
As my client you will have three targets to meet every day, A calorie target, a protein target and a step target.
The calorie target puts you into a calorie deficit so you lose body fat, the protein target keeps you feeling full and helps maintain muscle, and the step target keeps you active and ensures you remain in a calorie deficit using food AND activity. Every day you need to stay within your calorie target, get as close as possible to your protein target and hit your step target too! We understand more than most- how not everyday can be a blinder with your targets, so we aim to give clients flexibility with their goals and targets- so if one day work overruns and you dont hit your steps? no dramas, we can get them back at the weekend when our schedules a little quieter.
How do check ins work?
JESSMAE COACHING offers clients two check ins per week, You will have one main check in where the week will be planned- and any problems ironed out. The second check in of the week will be a ‘half check in’. We will be able to use our app- Trainerize to see what you’re logging, AS YOURE LOGGING IT. We will make sure food tracking using MyFitnessPal is on the ball, double check that training is being done- and keep an eye on how youre doing. Your goals will be reviewed every two weeks to make sure we are working with the correct numbers, so we can hit your fatloss goals QUICKER! At the end of the month we will do EOM check ins- where you’ll retake your initial photos so we can see any physical changes, youll also take, and log, your measurements and bodyweight into the app, trainerize. Your coach will rework your targets, amend your training plan if necessary and reset you trainerize for the next month.
What apps do I need? Will i have to pay more?
You’ll be sent a link to download Trainerize when you start, you will not have to pay for that.
You’ll also be asked to download MyFitnessPal and track your food using that, again, you will not have to pay for that. You have the option of paying for MyFitnessPal if you want, but it isnt necessary. The reason we use MyFitnessPal is that it inks with the app above- So we can see everything you eat, as you’re eating it- for ACCOUNTABILITY.
If you have a step watch with an added app, you’ll need to download that and use it too- so we’ve got an accurate reflection of our steps/ how active you are.
What do i need to do before starting?
Youll be sent a ‘welcome pack’ via whatsapp when you sign up- It will have everything in there that youll need to get started! We will need you need to take your photos, full body in underwear/ bikini in a well lit room (which youll be sent more details about)
Youll be asked to take your weight and measurements, which will be logged into trainerize so we can visually see your weight change on a graph.
The days leading up to your start date I would like you to download MyFitnessPal and practice logging your food. Ignore the calorie goal it sets you, just get a feel for tracking. Therefore we can iron out any problems you may have before you start. If you do not feel comfortable sending me your photos please let me know!
When you pay for coaching youll be added into my client community group, via Whatsdapp. The Whatsapp group is worth its weight in GOLD so please, USE IT!
The day before your start date I will give you your bespoke targets, you will be sent a video on how to set/ change your targets on MyFitnessPal.
Will my check in photos ever be used without my consent?
ABSOLUTELY NOT. Clients’ before and after photos are only used for advertising if we have a written agreement that the client agrees. If you have agreed to your photos being used, they may be used more than once.
How do i log my food using MyFitnessPal?
on MFP you log your food every day by typing it into the search bar on the diary section of the app. Always weigh and measure your foods to make sure your calories are as accurate as possible. You can also scan barcodes on MFP to make it even quicker, but you need to pay for the upgraded version of MyFitnessPal to do that. If you can’t find your exact food in the bank of entries on MFP choose an option as close to what you’re having as possible. If you’re cooking from scratch enter all the ingredients in separately. You can even create recipes on MFP and go back to saved meals you have cooked before. Log EVERYTHING that you eat and drink and log before you eat so you know if that food is going to take you over your calories. Feel free to come under your calorie target whenever you want (that will get you to your fat loss goals quicker) but if you eat all of your calories you will still be in a calorie deficit. Get as close as possible to your protein target and feel free to go over your protein target too. DO NOT go over your calorie target to hit protein target, calories are king and that is more important for fat loss than protein. You do not need to log water but you do need to log everything else eg squash, juice, coffees, alcohol etc. Also Sugars in your coffee/tea, cooking oils/ olive oils, dips and sauces such as ketchup/ mayonnaise etc…EVERY BLADDY THINGGGGG!
What is a calorie deficit?
A calorie deficit is eating less calories than you burn every day, doing so over a period of time means you’re in a calorie deficit.
Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose body fat/ weight. BUT you must stay in a calorie deficit. Going over your calories will mean you’re not in a deficit anymore.
What foods can i eat?
You can eat whatever you want, but everything must be weighed and logged.
Can i ever go over my calories?
ABSOLUTELTY YES. YOU. CAN!
If you want to go over your calories (eg a night out/ celebration etc) you can always go over your calories but to remain in a deficit you will either have to make the calories back up after, or you can save calories before. Whichever you decide to do you have a 7 day window to save/ make up calories.
How do I reach my protein target?
To find foods that are high in protein Instagram and Pinterest are excellent resources! Search “high protein foods” “high protein snacks” etc for an exhaustive list for you to try! If you struggle to hit your protein target with food feel free to supplement with protein powder. I recommend my clients use whey protein. You can have protein powder any time of the day/ as many times a day as you like. You can have it in a shaker with water or milk, or you can add it to food like yoghurt or porridge. I use “impact whey protein” from www.myprotein.com. We also have an Instagram group where we are always sharing meals/recipes/ reels, which are high in protein.
When buying protein powder, you want to look at how much protein there is in each scoop (Sometimes you can get cheapy ones but they’ve got very little protein in!) AND think about how many calories there are per scoop! You can get “taster” packets on MyProtein.co.uk so you can try a scoop of each flavour, And you can also get “diet” protein powders - the ones on Myprotein can have more g of protein per scoop!
AND think about CLEAR WHEY- it’s more like juice, than a milk…they do good flavours but it’s quite often lower in protein (g) So my advice would be- Find a cheapy one you like, With a nice flavour, Which is high in protein and low in calories.
https://www.myprotein.com/p/sports-nutrition/impact-whey-isolate-powder/10530911/
Just plain protein powder- good calorie/ protein and good flavour choices.
https://www.myprotein.com/p/sports-nutrition/impact-diet-whey/10530657/
Diet protein, look at the nutritional information to see if it works for you.
https://www.myprotein.com/p/sports-nutrition/clear-vegan-protein/12360400/
Clear protein- is more like a juice/squash than a milky drink
https://www.myprotein.com/p/sports-nutrition/clear-whey-protein-sample/12081401/
You can order ‘tasters’ of the ‘clear protein’ flavours to try above
https://www.myprotein.com/p/sports-nutrition/impact-whey-protein-sample/10529583/
And tasters of normal whey protein here.
Do I HAVE to exercise?
Not if you don’t want to- You can lose body fat without exercising but if you do it will certainly help. You can create a bigger calorie deficit by increasing your activity. Do not log exercise on MFP and do not link your step watch to MFP. As my client you will have access to my online training plans that i will write for you, on my app- Trainerize. If you have any medical conditions please let me know as we onboard you into the programme.
What happens if I cant do my steps?
The step target should be hit every day, unless you are unwell or unforeseen circumstances stops you from doing them. If you cannot do your steps, they will need to be made up over the next 7 days max. If you cannot make steps up you can reduce calories to keep you in a deficit for that day, 1000 steps roughly equates to 40 calories.
What happens when i get to my goal weight?
FIRSTLY- WELL BLADDY DONEEEE! So now you’ve hit your goal weight, we offer our clients a ‘sign off’ programme. For £70 per month you will still have access to the app, still have your training plan written for you, still have access to the whatsdapp group and have an invite to all of our socials/ talks etc BUT your check ins will drop to once per month, to help you learn to control your weight on your own. Your coach will be available 24hrs per day still, and we will still keep an eye on your tracking/ training. See this as a half doing it on your own/ half having the help if you need it!
What else can i expect from being a client?
Even though your check ins are only scheduled to twice per week- this can be increased if you’re having a tough time tracking/ training etc. We may increase your check ins for a period of time/ or it may be a one off. This is discussed between coaches regularly. Coaches are constantly engaging with JESSMAE to ensure all clients are making progress/ all clients are doing well! We often have social events occuring every few months whcih are completely optional- weve done group training days, dog walks, photoshoots, nights out! We are also regularly holding events in the whatsapp group- We have sports massage therapists in, to disucss injuries/ recovery- weve had an ADHD behaviour therapist to discuss client behaviour strategies and therapists to challenge clients with a talk on body image and changing habits!