JLC POD

JLC POD

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Health, performance and business all unedited

4d ago

Modern working is not working in your favour

This one started with an Instagram post I saw earlier in the week about corporate propaganda, the things you get told in the corporate world that you shouldn’t fall for. I spent ten years in it, so I had plenty to add. I run through the ones from the post: commuting in rush hour so you can be on Teams calls, treating a mistake in a document like someone has died, the idea that your personal brand is everything, and being told you’ll be rewarded for your loyalty when pay rises usually come from changing organisations. Then I add my own: Teams calls stacked up before lunch, timesheets and chargeable codes, “as per my last email”, the Thursday pizza handout, and meetings booked into your diary because they suit everyone but you. Then it gets more serious. Constant context switching, notifications across Slack and Teams, and people now throwing AI generated answers at you that they haven’t even read themselves. You’re rented for your time, you get whatever energy is left at the end of the day, and mental fatigue is real fatigue. Your cognitive energy is limited, so by the evening there’s not much left to put into your training. I also share what helped me. Asking your manager what the priority actually is. Taking five or ten minutes away from your screen after meetings. Blocking out times in advance where you don’t want meetings, and declining early rather than on the day. Writing down what you need to raise before meetings. Layering a training calendar over your work calendar. Putting Teams on Do Not Disturb, setting boundaries on your working hours, and moving your training to the mornings. You won’t change how your company works, but you can protect your own energy. Nobody is going to do it for you.
Oct 28

INSIDE JLC: Edwin Nichols, a consultant, who has overhauled his health, and grown his business

In this episode, Edwin shares his journey from relocating from the netherlands, managing gym confidence and now heading towards a half marathon. His story is remarkable
Oct 24

Starting in the gym from scratch

This one came from a message I received on Instagram today. Someone asked me how to start training in the gym completely from scratch, and it made me realise how rarely this gets talked about honestly. Most fitness content online assumes you already have some training history. The Hyrox competitions, the marathons, the transformation posts, it can feel overwhelming when you are genuinely starting from zero. This episode is for that person. I cover why the gym can feel daunting when you have never had structure before and why that feeling passes quickly. I talk through the approach I would recommend to anyone starting out — a small set of four to five exercises done consistently twice a week, machine based movements to start with, nothing complicated, nothing that requires you to already know what you are doing. I also share why two sessions per week is the goal at the beginning and why showing up for those two sessions is the only thing that counts in the first few weeks. Not the weight you are lifting, not how you look, just whether you showed up. On the nutrition side I keep it simple, drink your water, eat reasonably well, move toward less processed food where you can. That is the whole job to start with. I also talk about the confidence side of starting out. The gym can feel like everyone is watching, they are not. People are on their headphones doing their own thing. Going at a quieter time, early mornings or mid afternoon, helps if you are self conscious. And if you are still not confident after a few sessions, working with a personal trainer in person for a few sessions is one of the best investments you can make at the beginning. Note: if you have a health condition always speak to your doctor before starting any exercise programme.
Oct 19

Why you keep snacking, and what to do about it

I explain why I keep snacking and what I do about it, especially when life and work are hectic. I find snacking is usually a structure and organization problem, often made worse when I eat too many calories early in the day, diet with lower calories, or snack due to stress or boredom (particularly when working from home). I manage it by spreading my calories intentionally across the day often aiming for four meals planning meal and snack times around meetings and training, and prioritizing high-protein, higher-fiber options like oats, eggs, Greek yogurt, cottage cheese, and jerky. I use food logging to understand how many calories and macros I have left so I can pick snacks that fit. If I overindulge, I acknowledge the guilt but focus on making the next decision better rather than punishing myself.
Oct 18

Inside JLC: Craig Paveley, complete transformation & body combat INSTRUCTOR

In this episode, Craig shares his transformative journey with coaching, highlighting how personalised training and nutrition strategies led to significant body and confidence improvements. Discover practical insights on building consistency, confidence, and community in fitness.
Oct 16

I built my dream iOS app

In this episode of the JLC Pod, I’m sharing something that’s been building in my head for a while: I’ve launched my own iOS app, the James Long Coaching app, and it’s now live in the App Store. I’m a massive tech lover and a former software engineer and tester, and I’ve always dreamed of building an app. But I never thought I could write Swift or get through the App Store approval process. In this episode, I explain how back-and-forth conversations with AI helped me understand the framework, build the app, get through Apple’s review, and ship multiple updates, including a full redesign (because I’m definitely not a designer). I also talk about why I built it. I’ve always felt that too many coaching businesses don’t give their clients a roadmap or make them feel part of something. I wanted to create more meaning and purpose behind each client’s journey, with tools like competitions, education, and a better understanding of their health metrics. If you’ve ever had an idea for a business or project and felt boxed out because you’re “not technical enough,” this one is for you. If I can do it, imagine what you could do. Download the app: Search “James Long Coaching” in the App Store. It’s free, and you don’t need to be a client to download it and explore your health metrics and free resources.
Oct 11

AI and social media overload, can stall you

Most of my episodes are positive. This one’s a bit different. I’ve been in Dubai for nearly six months, I’ve left my corporate job, and I’m building James Long Coaching and a second business, The Coaches Engine. The transition has had real highs and some real lows. This week I let the wrong content in, a video about where AI is taking every industry, and it knocked me off balance. In this episode I get into: What it’s actually like going from a stable salary to being self-employed Why constant uncertainty about AI and the future can stall you How social media bubbles amplify whatever you’re already thinking about Why I step away from screens when I need to think clearly I don’t have a neat solution at the end. If you’re building something, running a team or just feeling the fog right now, I hope this helps you feel less alone in it.
Oct 7

Inside JLC: Adam James, business owner & squat PBs

In the first client interview on the JLC Pod, I sit down with Adam, who's been coaching with me since May. Adam runs a family business, works long hours, and had lost motivation to exercise, even to go for a walk. We talk about what made him reach out, why he chose a coach who communicates personally, and what's changed in his body, his training and his confidence in the months since. If you're busy, holding yourself to a high standard, and have let your own health slide, this one is for you.

Health, performance and business all unedited

Creator

JLC POD
Years Active

2026
Episodes

16
Rating

Clean
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JLC POD

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Comedy

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