This week we talk meal prep, body fat and calorie intake with female body transformation coach and bikini athlete Jacquie Gee. If you want to know more about dieting and how to lose weight effectively - Jacquie is the lady to listen to!
"Hey it's Jacquie here, I am 41 and live in Berkshire with my husband and two children (8 & 10). I am a qualified Personal Trainer and Group Class Instructor. I train women only! I also run various body transformation and photo shoot projects throughout the year through my Shred Squad Tribe. I am Vegan and write a blog on living with IBS. My vision is for women to feel empowered to be their best-self."
What is your background in health and fitness?
I have always been into some type of fitness; Judo as a child, bouncing around London having various PT’s or attending the latest fad class. In 2013 (after having two wonderful kids) I found my love for weightlifting after joining a new gym in Berkshire. I quickly saw results and loved how my body was changing week on week. I have never looked back!
Which competitions do you compete in and what do they involve?
I have competed in three federations so far: Miami Pro, Pure Elite and FMC Official. These are competitions where competitors wear a bikini and have 90 seconds to perform a routine on stage showcasing your physique. I love competing as it gives my training a focus and I get to showcase all my hard work. I’m also super competitive which helps!
What is your favourite body part to train and exercise?
I love, love, love to train shoulders. I love the pump you get after a session and I find this is the body part I seem to develop the quickest. I try to train them twice per week and target all areas of the deltoid in each session.
Calories & Workouts
Your are in amazing condition and your diet must play a huge role in this - what are your top two dieting tips to lose body fat?
Thanks so much!
My first tip would be to prepare all your meals. I use Sunday afternoons to make the majority of my meals for the week. This allows me to stay on track around a busy work/family life.
My second tip would be to track everything! I highly recommend My Fitness Pal App for this. This app is great for keeping you accountable and monitoring your calorie intake. I follow the rule “Track everything, the good, the bad and the really ugly”.
For the beginner, can you advise briefly how to change up overall calorie intake to gradually lose weight/body fat?
The only way to lose weight is to eat fewer calories than you burn. Eating in a 500 calorie deficit per day (3500 calories per week) is likely to equate to a 1lb weight loss per week on average. To work out roughly how many calories you burn in a day, you can use a calorie calculator or a fitness device.
What is your go to fat burning workout when you have less than 40 minutes?
I would perform a HIIT circuit for sure – which may look a little sometime like this:
45 seconds on/15 seconds off
Treadmill Sprint
Box Jumps
Press Ups
Knee Highs
Mountain climbers
Tricep Dips
Jump Lunges
V Sit Ups
Repeat 4 times
What are your goals for 2020?
My goals for 2020 are to compete in more Bikini/Fitness physique competitions. I would love to try some new federations.
I am also looking to develop a women-only franchised fitness class programme. Watch this space.
Jacquie has been using our glute bands for some time now and It was awesome getting her advice - make sure to check her out on Instagram and via her website using the links below.
Instagram: @JacquieGeeFitness
Website: https://jacquiegeefitness.wordpress.com