James Smith Academy (JSA) Coaches

The James Smith Academy (JSA) has a team of highly qualified and experienced coaches who are dedicated to helping clients achieve their health and fitness goals. Each coach has a unique set of skills and expertise, and they work closely with clients to create personalized training programs that take into account their individual needs, goals, and lifestyle factors.

The JSA coaching team includes:

1. James Smith: James Smith is the founder and head coach of the JSA. He is a highly experienced personal trainer, nutrition coach, and author, and has helped thousands of people achieve their health and fitness goals. For nearly 10 years, James has been coaching ordinary people and has spent over 5,000 hours working with real people in the gym, in person. This experience has given him valuable insights into people’s challenges and enabled him to develop effective solutions. He now shares this James Smith Calculator knowledge with thousands of members in the James Smith Academy. In addition to coaching, James is also a Brazilian Jiu Jitsu Purple belt, and incorporates weight training and competitive sports like tennis into his fitness routine. He enjoys relaxing with activities such as watching movies, swimming in the ocean, and playing chess. James understands the negative impact of dependency and is passionate about empowering JSA members with the knowledge and skills they need to achieve independence in their training and nutrition. Ultimately, he wants his members to gain freedom and take control of their health and fitness journey.Check also James Smith Podcast.
2. Emma Storey-Gordon: Emma is a certified personal trainer and nutrition coach, with a background in exercise science and sports nutrition. She specializes in helping clients build strength, improve body composition, and optimize their nutrition. Erin is a compassionate nutrition and mindset coach with a particular focus on body image. Having personally experienced and overcome chronic illness, struggles with food, and weight fluctuations, Erin brings a personal perspective to her coaching. Her favorite form of exercise is weight training, and she takes pleasure in lifting heavy weights, as well as practicing Japanese yoga. When it comes to unwinding, Erin likes to spend time with her two cats in a sunny spot at home or engage in food-related activities with her friends and family. She helps JSA members make lifestyle changes that promote movement and overall health, which can be sustained in the long term.
3. Ben Carpenter: Ben is a certified personal trainer and nutrition coach, with experience working with clients of all ages and fitness levels. He specializes in helping clients improve their mobility, reduce pain, and achieve sustainable weight loss.
4. Ben Mulamehic : Ben is a certified personal trainer and nutrition coach, with experience working with clients in both the fitness and corporate sectors. He specializes in helping clients develop sustainable fitness habits, and achieve long-term success. Check also James Smith Diet Plan.
5. James Kew: James is a certified personal trainer and strength and conditioning coach, with a background in professional rugby. He specializes in helping clients build strength and power, and improve their athletic performance. See also James Smith Physique.
6. Stu :Stu is an experienced coach who specializes in addressing disordered eating, food-related relationship issues, and body image struggles. He encourages JSA members to explore their thoughts, emotions, and beliefs, and empowers them to overcome self-imposed barriers to achieve meaningful changes in their lives.Stu’s fitness regimen primarily consists of heavy weightlifting, and he has recently begun learning how to swim. Additionally, he holds a black belt in Karate. When he’s not coaching, he loves to travel, read books, and dine out to try out different cuisines, as he is an avid food enthusiast.Stu motivates JSA members to achieve goals they may have never imagined possible, all while prioritizing their overall health and well-being.Visit John Smith Calculator.
7. Nicole :Nicole is the life hacks coach at JSA, with a strong passion for helping members strike a balance between their training and nutrition, as well as their family and social lives.She trains in Olympic lifting and bodybuilding, and outside of coaching, she enjoys going on adventures to the beach or city with her daughter, or having a good time with her partner on wild nights out.Nicole empowers JSA members to achieve their fitness goals without having to sacrifice their personal lives or put them on hold.
8. Jack :Jack is a Personal Trainer and Sports Nutritionist who has personally experienced being overweight, which allows him to empathize with the challenges faced by JSA members on their fitness journeys. He has a strong passion for strength training, as well as participating in sports such as boxing, Muay Thai, and rugby.In his free time, Jack enjoys spending quality time with friends and family, taking naps, hiking in nature, and traveling to different parts of the world.Jack strives to help JSA members achieve their fitness goals without having to give up their social lives or limit their food choices.You can also do James Smith 12 Week Challenge.
9. Rebecca :Rebecca is a certified Health Coach and Personal Trainer who specializes in pre and postnatal training. She has worked with many mothers who are looking to regain their fitness and confidence after giving birth, and as a mother of three herself, she possesses an abundance of patience and empathy for others.Rebecca has a strong passion for resistance training, as it helps her feel both physically and mentally strong. During her free time, she enjoys power walking while listening to podcasts, reading books, or spending quality time with her children.Rebecca is deeply committed to helping JSA members feel more confident and comfortable in their own skin. She firmly believes that we only get one body to live in, so it’s essential to focus on making it the best it can be.
10. Fi :As a JSA coach, Fi brings her expertise in evidence-based nutrition, mindset, and menopause, along with a compassionate approach. Weight training is her favorite form of exercise, and in her free time, she enjoys spending time with her kids and her dog, Oscar. Fi’s goal is to help all JSA members find joy in their journey and discover the right path that fits their individual needs and goals.
11. Maja:With over a decade of experience in personal training at leading gyms in Oslo and London, Maja is a certified strength and conditioning coach with pre and post natal qualifications. She has a passion for strength training and outdoor activities like running, hiking, and camping in Norway. When not coaching, Maja enjoys spending time with her husband Mark and son Sven. Maja helps JSA members embark on their fitness journey, providing efficient programming, and supporting them in making lifestyle changes and body recomposition.
12. Monique:Monique, a personal trainer and group fitness instructor, has more than a decade of experience in the fitness industry. As a presenter in the mental health field, she has dealt with disordered eating and other related issues.Monique is a lover of all forms of exercise, from running to surfing, swimming to boxing, weightlifting to yoga, and believes that movement is a source of joy. She’s a beach enthusiast, and when she’s not coaching, you can find her there with a good book and a cup of coffee.Monique shares her strategies and techniques with JSA members to help them become fitter, faster, stronger, healthier, and happier, so they can start their days with energy and enthusiasm.
13. Steve : Steve is a certified functional strength coach with a Bachelor of Science degree in Sports and Exercise Science. He specializes in body composition, hypertrophy, and strength, and has helped clients achieve a wide range of goals, from mountaineering to bodybuilding. Previously an international discus thrower, Steve now focuses on strength and hypertrophy training. He enjoys travelling, but since it’s not an everyday possibility, he fuels his training with caffeine and lots of ice-cream, while making sure to continuously learn. Steve is dedicated to teaching JSA members the essentials of leading a healthy and sustainable lifestyle.
14. Nicolette : Nicolette, a certified Nutritionist and Personal Trainer, encourages JSA members to embrace food and avoid deprivation, teaching them how to fuel their body for training, increase energy, sleep better, and reduce stress to always feel their best.She loves staying active and usually starts her day with an intense workout and walk near the beach. Nicolette engages in various physical activities, including boxing, strength training, and reformer pilates. She also enjoys experimenting in the kitchen, creating new recipes, and trying out new restaurants around Sydney.Nicolette believes that food and the memories associated with it are vital aspects of life, and she helps JSA members strike a healthy balance so they can achieve their fitness goals without compromising on food.
15. Hazel: Hazel, a qualified personal trainer and nutrition coach, finds joy in assisting busy mothers to overcome the obstacles that hinder them from achieving their health and fitness targets. She comprehends the challenges that come with being a working mother, having experienced them herself.Hazel enjoys doing a blend of workouts at home and at the gym, as it positively affects her mental and physical state. During her leisure time, she spends time with her kids, having as much fun as possible, and indulging in her favorite food – ice cream! She aims to simplify health and fitness so that everyone can prioritize it in their lives.
16. Rachel : Rachel, a personal trainer and nutrition coach, advocates for enjoying the journey of health and fitness while dispelling the myths surrounding it. With expertise in supporting busy mothers in balancing their training and nutrition with everyday life, Rachel runs a studio gym catered to those intimidated by traditional gym settings. Outside of coaching, she cherishes time with her two sons and enjoys walking her dog.

James Smith Coaching

In the dynamic world of health and wellness coaching, James Smith stands out as a beacon of inspiration, guiding individuals towards holistic transformation. Renowned for his unique approach that intertwines fitness, mindset, and lifestyle changes, James Smith has carved a niche for himself in the coaching industry. This article delves into the essence of James Smith coaching, exploring its principles, methodologies, and the profound impact it has had on countless lives. Check also James Smith Gym.

Overtraining

‘Overtraining’ is something that I get questioned about very regularly. People ask me if it exists – is it really ‘a thing’? Of course it is. In essence, all we’re really asking ourselves is: ‘Is it possible to overdo it?’ In this case, it’s not just about our training, but more about our recovery from training. For instance, if we were to look at muscle stimulation as emptying a bucket of water, there are varying degrees of how much you could empty it. We look at recovery as refilling the bucket adequately and properly before the next pour.

So what would be ideal is if people saw the concept of overtraining as an issue of under-recovering – emptying the bucket before it has had the opportunity to fully refill – so that their response to the stimulus of training is then limited. There is only so much exercise you can recover from in a week. Now, the type of exercise, whether it be running, swimming, cycling, weight training, CrossFit, rugby or even a combination of all of those, will have an impact on how you can recover.

Not only that, but we also have to look at the person recovering and what I could call ‘internal variables’, such as age, gender, environment, genetics, as well as ‘external variables’, such as sleep, nutrition, stress and hydration, to name a few. All of these will fluctuate, especially the external variables. Your work schedule could get busy, warm weather has a negative effect on your sleep quality, your children have time off school or you get ill.

A combination of several can hit you at the same time, and that can influence what you are able to recover from in any given period, such as a week. You may do three weight sessions a week, where you perform twenty sets at a good intensity. You may also run twice a week and swim once. Should a cold or illness of some kind come along, long hours at work or travel get in the way, it’s optimistic for most people to keep up that level of frequency or intensity.

Chances are you won’t be able to recover from that amount of exercise, and it’s good practice to taper it back. It takes trial and error, and a lot of the time people are frustrated by not exercising, whether they are an enthusiastic dieter or competitive athlete. Elite athletes can often misjudge whether or not they’re overtraining to get in shape, especially fighters.

You can imagine the mentality of someone who is willing to go into a cage to fight someone in the UFC. They could have a runny nose or feel fatigued, yet they may decide to push through, despite their body giving them cues not to train. (There is also the external stress of knowing their opponent may train when they’re resting.) And this is why it can be common practice for coaches across all levels to monitor their athletes’ heart rate variability (HRV).

The reason I’m mentioning HRV is to highlight that even people at the highest level of sport aren’t aware they’re not fully recovering or adapting to their training. So don’t beat yourself up that you’re potentially overtraining without knowing it. Now, here’s the sciencey part. Heart rate variability is sensitive to changes in autonomic nervous system activity (i.e. changes in the sympathetic and parasympathetic nervous systems) associated with stress.

Think of parasympathetic as a parachute – a parachute slows you down. This is your ‘rest and digest’ part of the autonomic nervous system, and it’s responsible for slowing the heart rate and a myriad of other roles in the body we don’t need to get into here. Sympathetic is the opposite – known as ‘fight or flight’. We’re supposed to be able to utilize both when appropriate, and in everyday life people can spend too much time in the sympathetic state because they have too much going on, contributing to stress. This is a contributor to poor recovery.

I don’t think any of you will need to – nor should you really feel like – measuring your own heart rate variability, but I wanted to bring to your attention measuring stress. It’s important for coaches to work with their athletes to minimize stress (outside of training) where possible. It’s worth noting that exercise to the body is stress. Living with a sixty hour work week and then smashing yourself in the gym often makes things worse, not better.

If Mike, corporate warrior who gets into the office at 7 a.m. and leaves at 7 p.m., realizes he’s stressed and then joins a running club, he’s still a sixty-hour-a-week stressed-out corporate, just with sore feet and a couple of blisters to add on top of it. For Mike, the solution would lie within addressing the cause of the stress – i.e. his work environment – not just adding exercise to the equation and expecting it to deliver a magic solution. I once heard a bodybuilder talk on a podcast, and he said he found that a slight alteration to his regime, whereby he had the same working day but a slightly different commute, changed how much he could recover from in a week and he had to adjust accordingly.

He even mentioned that something as seemingly insignificant as the slight anxiety of worrying about missing his stop on the train and being late for work each day had an effect on what he could recover from week on week. For us to assume that our life environment does not vastly affect the amount of training we can each recover from each week is, I feel slightly naive, and it’s very important we do our best to take readings from our bodies – but not with our heart rates, as I find that can be like using a sledgehammer to put in a nail.

My own personal method is this: ‘How tired am I out of 10?’ ‘How much do I want to train out of 10?’ 1 2 3 4 5 6 7 8 9 10 Okay, should it be a 6 or below, I need to ask myself, ‘Why?’ If we’re motivated and we want something, we should always aim for the higher end of the scale. I’m a firm believer that no one wants to be overweight, obese, untrained or unfit. Now, our internal monologue here is very important: it’s not a case of blame – saying, ‘You don’t want it enough’; we need a much more empathetic approach here: ‘Why do I not feel so motivated to train?’

In almost all cases this will be due to: a lack of good-quality sleep a lack of sufficient nutrition stress-related fatigue being too tired from training The last point here is the most important. Most people who are out of shape go through cyclical bouts of being ON or OFF with their diet and training. Getting back into them requires a bit of thought and being sensible. Going from no training sessions to three times a week can be very taxing to the body, and we need to empathise with ourselves when our bodies quite simply cannot handle the ‘more is better’ mentality – because it’s not.

As well as being careful not to give our bodies too much to handle as far as output goes, we need to consider the input. The two biggest issues are these: firstly, the majority of people getting back into ‘it’ are dieting on a caloric deficit. Finishing each day with insufficient energy is not a great environment for recovery. Another issue is the difficulties that normal people face for hitting adequate protein levels in their diets. The government guidelines are far too low, and to create and maintain an optimal environment for recovery we need more.

If we look at the science, what we have just been discussing is actually called ‘over-reaching’, while typically, a diagnosis of ‘overtraining’ can be considered diminished performance that lasts over months. Technical overtraining = rare Technical over-reaching = common However, both are typically intertwined. According to research: ‘Overtraining Syndrome [OTS] is a rare entity in the realm of over-reaching in which 1) excessive exercise is not properly matched with recovery and 2) an excessive stressor leads to significant mood disruption in the setting of maladaptive‡ physiology.’

Now, I know you’re not planning to do the next Tour de France, but there is no reason why you should not treat yourself like an athlete. If an athlete burns out, their performance will be hindered and they may let down some sponsors and not do so well in a race or event. However, if you burn out it could be the difference between you sticking to your diet and exercise regime and throwing in the towel because you find it too hard.

Being tired, run down and deflated will not only have an impact on your training, but your family life, relationships and general day-to-day activities too, and I need to ensure you don’t overdo it and fall off the wagon at all. 28 Why? Because fitting into the clothes you want to wear for that next special occasion, whether or not you sustain it until your next holiday or make progressions you have never made before, could all boil down to your attitude towards your training. I want you to think about three scenarios with me for a second.

1. What are the repercussions of doing too much vs not enough?

If you do too much – well, welcome to feeling deflated, flat, lacking motivation, poor mood, fatigue, decreased performance and a myriad other symptoms. But if you skip a gym session for an early night and wake up thinking, Do you know what? I actually feel fine, then you can go into the gym better rested, in a better mood and perform even better too. Remember that it’s only around 10 per cent of your daily calories within the EAT component.

So, if you’re tired or unsure, rest. Yes, I know, me the fitness and fat-loss guy is telling you to skip the gym, but better that than force a workout that leads you down a road of feeling super-tired and deflated – you have a life and profession outside of training, and although I want you to think like an athlete, you need to protect your energy at the same time. Ever heard anyone say, ‘The only bad workout is the one you miss’? Well, what a load of bollocks that is. Don’t be falling for it.

2. What are the repercussions of returning to training too early vs too late after an injury?

Let’s say you develop some form of niggle or injury, and you’re advised to take three weeks off. You’re impatient, you’re eager to progress, you don’t want to lose what you’ve worked so hard for. So you hear the physio say three weeks, but you go back in two.

What are the implications of this? If you do the same injury again that’s another three weeks. If it’s worse than the initial one – which is very possible – it’s even longer. Your impatience could then cause you to be staring down the barrel of six weeks now rather than three. On the flip side, what if you took a week longer than you were advised? You’d go back to training with a much lower risk of re-injury. It’s very important to consider these things and weigh up the repercussions of both scenarios. Sure, it’s another week, but you could be saving yourself weeks of time off in the long run. You could even perhaps work some very easy rehab stuff in that extra time.

3. What are the repercussions of not hitting your daily protein target vs overshooting it?

Daily protein can seem like an absolute ball ache from time to time, but it’s essential as part of the environment you need to create for optimal recovery. Should you be too low, you can remain in something known as a ‘negative protein balance’: ‘When faced with a decrease in dietary protein intake, the body will adapt. However, if protein intake is inadequate the body will not fully adapt but will enter a state of accommodation that is characterized by a reduction in physiologic functions. For example, older women who consumed 56 per cent of the recommended daily allowance for protein for 10 weeks experienced profound reductions in lean body mass (2–5 per cent decrease.’ A lot of people talk about ‘too much protein’, and there are one of two reasons why this notion has made it into mainstream talk:

1. Gluconeogenesis

If the body needs carbohydrates and has more protein than it needs, it can convert protein to carbohydrate with this process. It’s worth noting this very rarely happens, but all too often, people who are poorly educated in the subject will proclaim: ‘Don’t eat too much protein or it will be turned into sugar.’ This is not a conclusion drawn often by anyone who understands nutrition. Only when being in a state of ketosis is essential would you worry about how ‘high’ someone’s protein was. Gluconeogenesis can bring someone out of a state of ketosis by converting protein into glucose. A lot of keto practitioners will monitor not only their carbohydrates but their protein too for this reason.

2. ‘The body can only absorb 30g of protein in one sitting.’

This quite simply isn’t true. The body can – and will – absorb more than 30g of protein in a sitting. The above quote is from a study in which between 30g and 80g of protein was consumed and there was no benefit to the muscle protein synthesis (MPS). However, there are plenty of roles for amino acids (protein) outside of MPS, let alone the process of gluconeogenesis, which, I know, sounds like a character from The Matrix.

Amino acids help regulate immune function, nitrogen balance and even mineral absorption. You may be thinking about buying them in their branched chain supplemental forms, but I’d advise just aiming to hit the goals from protein sources. Are our organs at risk from a high protein diet? Well, according to research: ‘In male subjects with several years of experience with resistance training, chronic consumption of a diet high in protein had no harmful effects on any measures of health.

Furthermore, there was no change in body weight, fat mass, or lean body mass despite eating more total calories and protein.’ So that dispels the notion of consuming too much protein being ‘bad for us’. As far as ‘over-reaching’ goes, we just need to consider that if we keep our calories the same and push protein up, fats and carbohydrates will have to come down to accommodate.

Here’s a simple way to look at it. The best diet for muscle growth is: When you’re lean, train hard, consume 2–3g protein per kg and eat as much as you can without getting fat. If you start getting fat, dial it back a bit. In other words, reduce your calorie intake. This is an intentionally reductive summation of gaining muscle without gaining fat, to show how simple the principle should be.

Carbohydrates are essential for optimal recovery in the context of refuelling our muscles and fuelling workouts, but in certain circumstances (albeit rarely), the body can convert protein into carbohydrates. However, that aside, the repercussions of being 30g over your protein target vs 30g under are always going to favour being over the protein target in question.

To conclude: overtraining is unlikely; however, over-reaching is very common. Listen to your body and ensure you’re not forcing sessions. Better to take time off than to force it; better to go back to training later after an 30 injury than earlier; and always better to overshoot your protein than under consume it. Voila

The Man Behind the Coaching Phenomenon:

Before we dive into the intricacies of James Smith coaching, it’s essential to understand the man behind the phenomenon. James Smith, a charismatic and unapologetic coach, emerged from humble beginnings to become a leading figure in the fitness and wellness community. His journey is not just about physical transformation but a testament to the power of authenticity and relatability in coaching.

Principles of James Smith Coaching:

1. No-Nonsense Approach: James Smith is known for his no-nonsense, no-frills approach to coaching. He cuts through the clutter of fitness myths and unrealistic expectations, delivering straightforward advice that resonates with individuals seeking genuine change. His candid communication style has earned him a massive following as people appreciate the refreshing honesty in an industry often clouded by misinformation.
2. Holistic Health: Unlike many coaches who focus solely on physical fitness, James Smith understands that true well-being extends beyond the gym. His coaching philosophy integrates physical health, mental well-being, and lifestyle choices, emphasizing the interconnectedness of these aspects. This holistic approach ensures that clients not only achieve their fitness goals but also experience a profound improvement in their overall quality of life.
3. Mindset Mastery: James Smith recognizes the pivotal role of mindset in achieving sustainable results. His coaching goes beyond prescribing workout routines and diet plans; it involves empowering individuals to cultivate a positive and resilient mindset. Clients are guided to overcome self-limiting beliefs, embrace challenges, and develop a mental fortitude that extends beyond the gym into all areas of life.
4. Sustainable Lifestyle Changes: One of the distinguishing features of James Smith coaching is the emphasis on sustainable lifestyle changes. Rather than advocating for extreme diets or grueling workout regimens, he encourages clients to adopt realistic and maintainable habits. This approach not only ensures long-term success but also fosters a healthier relationship with food, exercise, and overall well-being.

Methods and Practices:

1. Personalized Coaching: James Smith recognizes that each individual is unique, and a one-size-fits-all approach doesn’t work in coaching. His methods involve personalized coaching, where he takes into account the specific needs, preferences, and circumstances of each client. This tailored approach ensures that individuals receive guidance that aligns with their goals and fits seamlessly into their lives.
2. Educational Content: Beyond one-on-one coaching, James Smith is a prolific creator of educational content. Through social media platforms, podcasts, and written materials, he disseminates valuable information on fitness, nutrition, and mindset. This commitment to education empowers his audience to make informed decisions about their health, fostering a sense of autonomy and self-efficacy.
3. Community Support: Recognizing the power of community in the journey towards health and wellness, James Smith has built a supportive online community. Clients and followers connect with each other, share experiences, and offer encouragement. This sense of belonging enhances the coaching experience, creating a network of individuals working towards similar goals.

Impact on Clients:

1. Physical Transformation: James Smith’s coaching has resulted in remarkable physical transformations for many clients. Whether it’s shedding excess weight, building muscle, or improving overall fitness levels, individuals under his guidance have achieved tangible and sustainable results. The emphasis on realistic and enjoyable workouts contributes to a positive relationship with exercise.
2. Improved Mental Well-Being: Beyond the physical aspect, clients often report significant improvements in mental well-being. James Smith’s focus on mindset mastery equips individuals with tools to navigate stress, overcome obstacles, and foster a positive outlook. Many clients describe a newfound sense of confidence and resilience that extends far beyond their fitness journey.
3. Enhanced Lifestyle Choices: James Smith coaching goes beyond the gym, influencing clients to make healthier lifestyle choices. Whether it’s adopting a balanced approach to nutrition, prioritizing sleep, or managing stress, individuals discover a holistic transformation that permeates every facet of their lives. This ripple effect contributes to a sustainable and fulfilling lifestyle.

Criticism and Controversies:

Despite the widespread acclaim, James Smith coaching has not been without its share of criticism and controversies. Some critics argue that his no-nonsense approach may come off as abrasive to certain individuals, and his unfiltered communication style may not be suitable for everyone. Additionally, there have been debates about the effectiveness of his methods, with skeptics questioning the long-term sustainability of the lifestyle changes promoted.

It’s crucial to acknowledge that coaching, like any other industry, is subjective, and what works for one person may not work for another. While James Smith’s approach may not resonate with everyone, the undeniable success stories and the transformative impact on countless lives cannot be overlooked.

Conclusion

James Smith coaching has emerged as a force to be reckoned with in the health and wellness industry. His unique blend of no-nonsense advice, holistic health principles, and emphasis on mindset mastery has resonated with a diverse audience seeking genuine and sustainable transformation. Beyond the controversies and criticisms, the undeniable impact on physical and mental well-being speaks volumes about the effectiveness of his coaching approach.

As individuals continue to seek guidance on their journey towards a healthier and more fulfilling life, James Smith stands as a beacon of authenticity, reminding us that true well-being encompasses not only the body but also the mind and lifestyle choices. In the ever-evolving landscape of health and wellness coaching, James Smith’s approach remains a testament to the power of personalized, holistic, and sustainable transformation.

Overall, the JSA coaching team is highly regarded for their expertise, dedication, and commitment to helping clients achieve their goals. They work closely with clients to create personalized training plans, offer ongoing support and accountability, and help clients stay motivated and engaged throughout their fitness journey.

James Smith-Personal Fitness Trainer