Jessica Loryn - Women’s Online Fitness Coach

Step competition - what are you on today? 🏃‍♀️
I’m on 3.4K but about to go back n a long walk in the beautiful sun… Road to 10k 😅🙏🏼

One of my go-to protein snacks atm!Greek yogurt & protein powder, I wish you could taste the smoothness through the photo 😂 tastes incredible!!! What’s your current faves? ⬇️

Hey boss babes! Let’s talk about HOW TO TONE UP WITHOUT GAINING UNWANTED FAT⬇️

🥦Nutrition is key here, and if you’re trying to gain muscle (b***y and thicc thighs, yes please!) you should be eating in a small, controlled calorie surplus. How this goes wrong is when this calorie surplus becomes excessive and the excess calories are stored as fat (instead of being used to build muscle).

💡I'm a firm believer that knowledge about nutrition can really help you make better decisions in the long term (and therefore, help achieve your goals better!), so let me explain to you how I like to look at it.

📝There are 3 main macronutrients: carbs, protein, and fats. They all play their role in helping our bodies function properly and have different calories.

Carbs are your body’s preferred choice of fuel during intense workouts such as weight training, ensuring you're performing at your best. They contain 4kcal/ g. 🍌

Protein will help your muscle repair and rebuild after exercise, so it’s vital for those gains. 🍗It contains 4kcal/ g.

Fats help to keep your hormones in harmony. 🥑 They contain 9kcal/g.

So, if your go to breakfast is, say, a bagel with some strips of bacon in the morning, this would contain a lot of fat - which we have learnt has the most calories in a single gram. Once in a while it won’t hurt you, but if you’re regularly having this , the high fat content may well be excessive and lead you to go over your calorie target.

A better choice would be to opt for bacon medallions, or maybe even turkey rashers. This way you can still enjoy the food you like, but without adding in excess calories that are not really doing much for your training goals.

Remember, when it comes to gaining muscle, all you need to do is:

- have a training plan that incorporates progressive overload
- nourish your body right for your training goals
- be consistent!

Stay patient and give your body the time it needs to make those lean, strong gains. You've got this! 👑💃

Just sharing for anyone who may be interested - Workout Bristol (end of North St, Bedminster) is doing a free 3 day pass 🥳 it’s a strange layout but there’s a lot more kit than I would have expected, and a ladies only room with a squat rack and leg press 😍

Personally I love trying out new gyms when I have the time to, it really helps keeping me interested and motivated 💪🏼

You can get yours from the link in their insta bio:

instagram.com

Amazing 8 week results from my client Elena! This babe really got SNATCHED 😍

Elena came to me 2 months ago as a complete gym beginner having previously just stuck to home ab workouts. She told me her goal was to lose some inches around her waist and tone up to achieve a more hourglass figure.

Since starting, she has not only lost an incredible 2 inches around her waist 👏 but also gained the confidence to do various weight training exercises by herself!

After only 8 weeks of following her completely tailored training plan, it’s insane what Elena’s already achieved!

I’m so proud of you Ellie and can’t wait to see the rest of your transformation! ✨

Happy new week! ☀️you can set new goals anytime, but I love the fresh motivation and clean slate a new week brings.

IF YOU'RE TRYING TO UP YOUR PROTEIN, here are 5 staples I just couldn’t live without:

1️⃣ Chicken sausages - they’re higher in protein and lower in fat than traditional sausages, and they’re super tasty! I love how easy these are to prep, just pop them in the oven/ on the grill and they can go with a variety of meals like pastas, oven bakes, in bagels etc!
2️⃣Lean mince - again very versatile. I use mine in chillis, tacos, and bolognese.
3️⃣Protein powder - remember this is a supplement so should only be used as an addition to an already protein filled diet, not as your only source of protein. But adding this into the mix makes hitting your protein target sooo much easier! You can add it to smoothies, porridge, yogurt, pancakes, or have it on its own in a shaker 🥤
4️⃣Edamame beans - these are super underrated. Did you know edamame beans have 11g protein per 100g, and only 122kcal? Loaded with protein and a full amino profile, they’re a veggie superfood 🙌 next time you food shop, why not grab a frozen bag you can easily chuck into a stir fry?
5️⃣Chicken breast - of course this had to make the list. My favourite way to have this atm is shredded on top of tacos 🌮

If you still need help with reaching your protein target, just drop me a message and I’ll do my best to help ☺️

Great find in Asda today 😍 🌱 I’m new to maca but I’ve been hearing about it’s amazing benefits:

✨ More energy (I need this 😅)
✨ Improves mood
✨ Helps to relieve menopause symptoms like hot flushes, anxiety, mood fluctuations and create inner harmony
✨ Boosts libido

Can’t wait to try this one out and see for myself! Should I share how I use this?

And if any maca pros have maca tips, please feel free to share ☺️

Happy Monday! Let’s smash this week 🙌🏼 I always try to start the week off with a workout to make sure things are off to the right start.

If you’re stuck for what to do, check out the free b***y workout on my Linktree: https://linktr.ee/jessicalorynn 🍑🔥

HOW MUCH PROTEIN DO YOU ACTUALLY NEED? 🤔

Thought I'd share my answer to this as I recently had a friend ask me this.

For optimal progress in the gym, I would recommend at least 0.8-1g protein per pound of bodyweight (for kg, that's 2.2 x your body weight).

So if you weigh say 130lbs, that's 130g of protein - quite a lot right?

Well, think of it like this. Our diet is made up of 3 major macronutrients: carbohydrates, proteins, and fats. They all serve their own role, and protein in particular helps your body recover and rebuild after exercise, which is essential to seeing and feeling changes! The better our nutrition, the better results we see in the gym.

No idea how much protein you're eating in a day?

In that case, I'd recommend tracking for a few days. If you're a current client, you can do this on your coaching app. If not, MyFitnessPal is also great.

Wayyy below your protein target? 🫣

Don't panic and run to Tesco for loads of protein bars. Like anything in life, it's best to ease yourself into it. Otherwise you may just end up a lil bit too gassy and have to skip your gym training... not the goal.

Instead, start by aiming to have a source of protein in each meal (think chicken, eggs, edamame) then maybe add a protein snack, and so on. Before you know it you'll be a protein boss for sure 💪

What's your fav protein meal/ snack?