Episoder
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Welcome to the Beyond FEAR Podcast! Iām Jen Coppockāa biomechanics coach, triathlete, mum of four, and someone whoās navigating the beautiful chaos of life.In this episode, weāre diving into balanceānot the elusive ādo-it-allā kind, but the realistic, flexible rhythm that works for you. Iāll share my own struggles with balancing training, family, work, and life, while also exploring:Why perfection isnāt the goal.Practical ways to manage time for training without guilt.The importance of mindset, recovery, and letting go of comparisons.Weāll also chat about how to involve your family in your fitness journey, set realistic goals, and turn comparison into motivation. Balance isnāt about spreading yourself thin; itās about prioritising what matters most in the moment.If youāve ever felt overwhelmed or questioned whether youāre doing enough, this episode is for you. Letās celebrate progress, not perfection. Tune in, and letās crack on together!š Donāt miss the next episode where we tackle: The #1 Mistake Triathletes Make That Leads to Burnoutāand How to Avoid It.Subscribe now to stay motivated, inspired, and balanced! šI hope you enjoy the episode and crack on!Follow me on:YouTube: / @jcoppockcoach Instagram: / jencoppock Facebook: / jencoppockcoach
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In this episode of the Beyond FEAR Podcast, I'm helping you set your sights high and find the perfect triathlon challenge for 2025! Whether you're a seasoned triathlete ready to level up or someone looking to break into the sport, picking the right race is key to keeping your motivation strong throughout the year.Join me, Jen Coppock, as I guide you through everything you need to consider when choosing your next triathlon goal. From stepping up to longer distances like a 70.3 or full Ironman, to refining your speed at your current distance, we'll cover all the options and help you plan for an exciting 2025 season. Iāll also share some personal stories, including how I picked my most epic triathlon challenge, The ROC, and what made it a race I couldnāt resist!In this episode, weāll dive into:Why choosing the right race matters for your motivation and trainingHow to assess your current fitness and decide if youāre ready to go bigger or fasterThe logistics of racing abroad vs. local races (and which might be best for you)Setting realistic expectations and managing your mindset for race dayIf you're feeling stuck, unsure, or just need some reassurance on your next big goal, this episode is for you! Letās go beyond fear and make 2025 your best race season yet!š§ Donāt forget to subscribe for more triathlon and endurance training tips from the Beyond FEAR Podcast!
Enjoy the episode and crack on!
Follow me on:YouTube: / @jcoppockcoach
Instagram: / jencoppock
Facebook: / jencoppockcoach
Listen to the Beyond FEAR Podcast on:
Spotify: https://podcasters.spotify.com/pod/show/jenny-coppock
Apple: https://podcasts.apple.com/gb/podcast/beyond-fear-podcast/id1762414519
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Free Training Plan Discount Code: MJUK
Couch to 5K on Training Peaks - https://shorturl.at/oCTvZ
Couch to 10K on Training Peaks - https://shorturl.at/sxpTB
In this episode of the Beyond FEAR podcast, Jen Coppock dives into the topic of running for weight loss. She discusses how running can be an effective tool for shedding pounds, but also explains the importance of proper nutrition and the limitations of relying solely on running. Jen explores whether the popular "Couch to 5K" program really works, why people often plateau in their weight loss journey, and how the body adapts to regular exercise.The episode also covers the impact of the weight loss drug Mounjaro, with Jen sharing her personal experience and how it affects running performance. For beginners, she offers practical tips on starting small, using the run-walk method, and building endurance safely. The Q&A segment addresses common challenges like running with osteoarthritis, overcoming mental barriers, and recovering from injuries.Whether you're new to running or looking to enhance your weight loss journey, this episode is packed with valuable insights and advice to help you succeed. Tune in to learn how to make running a sustainable and enjoyable part of your fitness routine!NERD ALERT!https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10487403/Relph N, Taylor SL, Christian DL, Dey P, Owen MB. "Couch-to-5k or Couch to Ouch to Couch!?" Who Takes Part in Beginner Runner Programmes in the UK and Is Non-Completion Linked to Musculoskeletal Injury? Int J Environ Res Public Health. 2023 Aug 30;20(17):6682. doi: 10.3390/ijerph20176682. PMID: 37681822; PMCID: PMC10487403.Enjoy the episode and crack on!Follow me on:YouTube: / @jcoppockcoach Instagram: / jencoppock Facebook: / jencoppockcoach Listen to the Beyond FEAR Podcast on:Spotify: https://podcasters.spotify.com/pod/show/jenny-coppockApple: https://podcasts.apple.com/gb/podcast/beyond-fear-podcast/id1762414519 -
Welcome to Episode 4 of the Beyond FEAR podcast! Iām Jen Coppock, and today we delve into why protein is crucial when taking GLP-1 receptor agonists like Mounjaro or Ozempic. We break down the basics of protein, explaining its role as one of the three macronutrients essential for building and repairing tissues, and maintaining overall health.In this episode, we cover:What is Protein? Understanding the role of protein in our diet.Why Protein is Essential: Especially when taking weight loss drugs like Mounjaro or Ozempic.Health Benefits: How protein supports muscle health, immune function, skin, nails, and more.Practical Tips: Easy ways to incorporate protein into your diet, especially when you're not feeling hungry.Protein for Vegans: Simple and effective vegan protein sources.Protein Powders: Recommendations for clean, additive-free protein powders.Highlights:How protein helps maintain muscle mass during weight loss.The difference between essential and non-essential amino acids.The impact of GLP-1RAs on muscle and fat loss.Addressing common questions about protein intake, signs of deficiency, and potential risks of too much protein.Study Mentioned:A review of existing studies highlighting the importance of maintaining lean body mass while on GLP-1RAs, with findings showing that 20-50% of weight lost could be lean mass.Next Episode:Tune in next week as we explore running for weight lossāits benefits, how to get started safely, and creating an effective training plan.Listen now for practical insights and tips to optimize your health journey while using GLP-1RAs. Don't forget to like, subscribe, and leave your comments or questions below!Links & Resources:Recommended protein powders: Naked Nutrition, Orgain Organic, Garden of Life.Recommended Reading: Ultra-Processed People by Chris van Tulleken and Salt, Sugar, Fat: How the Food Giants Hooked Us by Michael MossNERD ALERT!https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10439806/Xiang J, Qin L, Zhong J, Xia N, Liang Y. GLP-1RA Liraglutide and Semaglutide Improves Obesity-Induced Muscle Atrophy via SIRT1 Pathway. Diabetes Metab Syndr Obes. 2023 Aug 15;16:2433-2446. doi: 10.2147/DMSO.S425642. PMID: 37602204; PMCID: PMC10439806.Enjoy the episode and stay healthy!Follow me on:YouTube: / @jcoppockcoach Instagram: / jencoppock Facebook: / jencoppockcoach Listen to the Beyond FEAR Podcast on:Spotify: https://podcasters.spotify.com/pod/show/jenny-coppock
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In episode three of the Beyond Fear podcast, host Jen Coppock delves into the intricacies of training for an Ironman while using Mounjaro or Ozempic. Jen provides an in-depth look at her personal journey, starting Mounjaro just over a month before a 70.3 triathlon and two months before a full Ironman distance at the Outlaw in Nottingham. She discusses the physiological impacts of these peptides, highlighting their role in slowing digestion and stabilising blood sugars to control insulin, while addressing common side effects like gastrointestinal issues and fatigue.
Jen emphasises the critical importance of proper fueling in endurance events, sharing her own challenges with maintaining adequate nutrition due to the appetite suppression caused by Mounjaro. She offers practical advice on adjusting doses to minimise side effects, maintaining hydration, and aligning training schedules with medication regimens.
The episode features a "Nerd Alert," where Jen explores a 2019 study on GLP-1 peptides. This study examines their benefits on energy balance, mitochondrial function, and brain health, suggesting that these peptides help regulate energy and reduce oxidative stress and inflammation from intense exercise.
Listeners will gain valuable insights into managing the delicate balance between weight loss and athletic performance, with Jen sharing her successes and setbacks. She also touches on the importance of personalising nutrition and hydration strategies, listening to oneās body, and the potential benefits of cycling doses.
Whether you're an endurance athlete or someone interested in the effects of GLP-1 peptides on performance, this episode offers a comprehensive guide to navigating these challenges. Join Jen for an engaging and informative discussion that will help you crack on with your training and achieve your athletic goals.
Feel free to comment with questions, and Jen will respond in the next episode, which will cover the importance of protein while taking Mounjaro. Thank you for listening or watching, and crack on!
Make sure to like, comment, and subscribe for more episodes. Share your thoughts and experiences in the comments belowāIād love to hear from you!
Follow me on:
YouTube: https://www.youtube.com/@JCoppockCoach
Instagram: https://www.instagram.com/jencoppock
Facebook: https://www.facebook.com/jencoppockcoach
Listen to the Beyond FEAR Podcast on:
Spotify: https://podcasters.spotify.com/pod/show/jenny-coppock
Stay tuned for next weekās episode, where I'll be covering protein, what it is and why we need it whilst taking GLP-1RAs. Thanks for listening.
IMPORTANT! Please check on the UKAD website to ensure your weight loss drug is not prohibited. At the time of filming (July 2024), it was not prohibited but rules can change.
NERD ALERT - https://pubmed.ncbi.nlm.nih.gov/31680842/
Grieco M, Giorgi A, Gentile MC, d'Erme M, Morano S, Maras B, Filardi T. Glucagon-Like Peptide-1: A Focus on Neurodegenerative Diseases. Front Neurosci. 2019 Oct 18;13:1112. doi: 10.3389/fnins.2019.01112. PMID: 31680842; PMCID: PMC6813233.
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Welcome to Episode 2 of the Beyond FEAR podcast! Join me, Jen Coppock, as we delve into the world of knee pain—specifically the naggy knees that trouble runners and individuals on a weight loss journey, including those taking medications like Mounjaro or Ozempic.
In this episode, we’ll cover:
The biomechanics and structural issues that can cause knee pain
Understanding the knee joint: bones, ligaments, muscles, cartilage, and meniscus
The impact of knee pain on quality of life and my personal experience with an ACL injury
Identifying overuse injuries versus moment-of-impact injuries
The importance of muscle balance, strength, and flexibility in preventing and addressing knee pain
How weight loss can reduce knee pain and improve biomechanics
Practical tips and exercises to strengthen and stretch your knees
The role of weight loss medications in reducing inflammation and protecting cartilage
When to seek medical advice for structural knee issues
Whether you’re a runner struggling with knee pain or someone working towards a healthier weight, this episode offers valuable insights and practical advice to help you move forward with confidence.
Make sure to like, comment, and subscribe for more episodes. Share your thoughts and experiences in the comments below—I’d love to hear from you!
Follow me on:
YouTube: https://www.youtube.com/@JCoppockCoach
Instagram: https://www.instagram.com/jencoppock
Facebook: https://www.facebook.com/jencoppockcoach
Listen to the Beyond FEAR Podcast on:
Spotify: https://podcasters.spotify.com/pod/show/jenny-coppock
Stay tuned for next week’s episode, where I’ll be sharing my personal journey and experiences with a full-distance triathlon. Thanks for listening, and take care of those knees!
NERD ALERT Study Information; https://ard.bmj.com/content/82/9/1218
Zhu H, Zhou L, Wang Q, et al
Glucagon-like peptide-1 receptor agonists as a disease-modifying therapy for knee osteoarthritis mediated by weight loss: findings from the Shanghai Osteoarthritis Cohort
Annals of the Rheumatic Diseases 2023;82:1218-1226.
#BeyondFEARPodcast #KneePain #RunningInjuries #WeightLossJourney #JenCoppock -
Welcome to the first episode of the Beyond Fear podcast with your host, Jen Coppock! In this episode, we dive into the essentials of getting started with strength training, especially for those using GLP-1 receptor agonist weight loss drugs like Ozempic, Mounjaro, and Saxenda. Jen shares insights from the Mounjaro UK Facebook group, addressing common barriers and offering practical tips to help you embark on your strength training journey safely and effectively.
We explore the numerous benefits of strength training, from preventing muscle loss during rapid weight loss to enhancing metabolism and improving daily activities. Jen also discusses the importance of setting realistic goals, staying motivated, and making workouts enjoyable. Plus, we have a quick "nerd alert" segment highlighting a fascinating study on the impact of combining Saxenda with exercise.
Tune in for actionable advice, inspirational stories, and answers to listener questions on topics like toning legs and arms, tracking progress, and avoiding knee issues. Whether you're a beginner or looking to refine your fitness routine, this episode is packed with valuable information to help you succeed.
Join us and take the first step towards a stronger, healthier you. Don’t forget to subscribe, leave a comment, and share your journey with us!
Key Takeaways:
- Why strength training is crucial, especially when using GLP-1 weight loss drugs
- How to get started with safe and effective strength training routines
- The benefits of strength training for metabolism, daily tasks, and injury prevention
- Tips for staying motivated and making workouts enjoyable
- Listener Q&A on toning, tracking progress, and protecting your knees
Enjoy the episode and let's get started on your strength training journey.
