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This and One More - Fitness, Nutrition, Health, Mindset

This and One More - Fitness, Nutrition, Health, Mindset

By James Lee - Simple Sessions
A weekly podcast providing health, fitness, nutrition and mindset tips from myself, industry-leading experts and clients.

I aim to provide you with information and strategies that you can use to improve your health and fitness for life!
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Currently playing episode

Is nasal breathing useful, and other training considerations - with Ali Gibilaro

This and One More - Fitness, Nutrition, Health, Mindset

Is nasal breathing useful, and other training considerations - with Ali Gibilaro

This and One More - Fitness, Nutrition, Health, Mindset

Eating disorders: diagnosis, impact and recovery strategies with Ursula Philpot
In this episode I talk to Ursula Philpot, a dietician specialising in Eating Disorders, and Lecturer at Leeds-Beckett university We discuss the most prevalent eating disorders including Bulimia Nervosa, Binge Eating Disorder, Anorexia Nervosa and ARFID. You can find out more about Ursula and her team of dieticians if you are interested via  Other eating disorder resources include BEAT: You may also have access to some self-refferal programmes in your area, or via your GP. If you have any questions or topic suggestions, please feel free to drop me an e-mail at 
March 15, 2021
Is nasal breathing useful, and other training considerations - with Ali Gibilaro
If you'd like out find out more about Ali, Lift the Bar or Hy3rid you can follow the links below.  Ali: @theratingking LTB: @liftthebar Hy3rid: @hy3rid_coaching IF you have any questions for me either drop me an e-mail or DM me on Instagram @jamesleept
March 4, 2021
Train your way out of knee pain - a short overview of why you should get strong in end ranges.
In this episode, I explain how you can move and strengthen your way our of knee pain using just your bodyweight from home.  If you are a sportsperson, and wish to optimise your performance, taking it to the next level and loading with additional weight will also prove beneficial.  If, after listening to this you have any questions, or would like to discuss this further, please feel free to email or book a quick chat HERE In addition, i am currently writing an ebook, which will be an excellent resource to enable you to take the first steps to moving out of knee pain from the comfort of your home, no matter your age or training level. If you would like to be informed about it's release, please join my e-mail list HERE (i won't spam you i promise, but you might receive a few e-mails containing useful training and nutrition tips) 
February 22, 2021
The coaching process and what to look out for - with Andy Mackenzie
In this episode Andy and i discuss a bit about what coaching involves, what a good coach should look to be and how to better identify the best coach for you, if you want to work with someone who has your best interests in mind and an understanding of how to get you to your end result effectively.  You can find Andy on instagram here: @ironmacfitness  As always, if you have any questions for me, feel free to drop me an e-mail: or on instagram @jamesleept
February 8, 2021
You are not your gym membership - with Andrew Tracey
In this episode I chat to Andrew Tracey about effective training outside of the gym environment. We also discuss why having a curious mindset is important when it comes to both training and nutrition in order to keep it enjoyable and be able to get the most from what you have.  Andrew also puts out a lot of great content, you can find out more about him on Instagram @theandrew.Tracey or his website: If you’d like to ask me any questions off the back of this, you can DM me on Instagram @jamesleept or via e-mail: Enjoy the episode! 
January 12, 2021
Making Training and nutrition more straightforwards - with Gregg Slater
This week we discuss effective coaching, How we can use analogies to help people understand and simplify training and nutriton as well as some tips for starting safely this year.  If you want to follow Gregg and the work that he does with Lift the bar (also well worth checking out if you're a coach) you can find them on Instagram here: @gregg_ltb and @liftthebar  As usual, if you have any topic suggestions or guest requests, please let me know by e-mailing or DM on instagram @jamesleept
January 5, 2021
Sarcopenia: the most important condition people don't know about and why vegans/ vegetarians may have a higher fracture risk.
Richie and I discuss Sarcopenia, and how to reduce muscle wastage and strength loss with age. Including Nutrition, exercise and relevant supplementation that you can utilise.  We also go on to discuss the recent paper showing higher fracture risk in the vegetarian/vegan population and what this may mean for those people who choose those diets, in order to mitigate this risk.  As usual if you have any questions for myself or Richie, feel free to get in touch vie message on instagram @jamesleept or e-mail with the subject 'Richie podcast' You can find Richie here on Instagram @be_more_nutrition if you'd like to follow him too.
December 29, 2020
How to get the most from your training and keep progressing - with Tom Morgan
Tom is another of the 3 Hy3rid coaches, and we discuss bodyweight training,  how to keep progressing when you plateau as we ll as several other aspects of training and nutrition.  You can find out more about Tom via instagram: @tommorgantraining  and you can find the Hy3rid coaching content here: @hy3rid_coaching As usual, if you have any questions, guest or topic suggestions, please just e-mail me at
December 22, 2020
The Diabetic Ironman
Jack talks to me about how he managed to complete a 200Kg back squat followed by an Ironman Triathlon in the same day. He completed and trained for this all whilst having to manage his Type 1 Diabetes, which poses a significant challenge from a nutritional perspective in order to safely be able to complete this task without suffering potentially dangerous hypoglycaemia. If you want to find out more about Jack, you can find him on Instagram @jackptuk You can also watch the 'Sweet Suffering' Film on Amazon Prime. As usual, if you have any questions for me, please feel free to email with the subject 'diabetic ironman podcast'.
December 15, 2020
An overview of PCOS and some lifestyle management advice if you suffer with this condition.
In this episode i discuss PCOS (polycystic ovary syndrome). This is an endocrine condition that affects between 6 and 20% or females, and can lead to issues around fertility and make weight management very challenging.  I talk about the condition itself and how its characterised as well as lifestyle interventions that you can make to improve your ability to manage the condition, as well as some considerations that may be helpful.  As usual, if you have any questions, just send me an e-mail to with PCOS podcast as the subject line, alternatively drop me a DM on instagram @jamesleept
December 8, 2020
Why it's important to enjoy training and how to make that a reality
In this episode i chat to Dai, 1/3 of the Hy3rid coaching team about training, enjoyment and why it's so important to enjoy what you do training wise.  To find out more about Dai and Hy3rid Head to their instagram pages here:  @dai_trying @hy3rid_coaching  And as always, if you have any questions for me, just drop me an e-mail here: or DM @jamesleept
November 30, 2020
Gym inclusivity and the importance of language around training
In this episode i welcome Becca Knapp on to discuss inclusivity in the gym environment, training and the importance of language around that.  I hope that you enjoy this one, and are looking forwards to another episode next week!  You can find out more about Becca on instagram @trainwithbecca As always, you can ask me any questions by emailing
November 23, 2020
Lockdown learnings - how to get through the next lockdown well.
In this short episode i discuss 8 things that i learnt from the last lockdown, that i think will help you through this one.  IF you have any questions or would like to improve your strength fitness and health, get in touch via e-mail: or messasge me on Instagram @jamesleept 
November 5, 2020
Quality of movement will dictate quality of life and why everyone should invest in play - with Grant Ford
This week i speak with Grant ford, who is currently based in Western Australia about why movement is so important and also the importance of doing something that you enjoy every day to get you moving more! To find out more about Grant, head across to Instagram: @grantfordfitness If you ave any more questions for me, feel free to email 
October 27, 2020
Pain, corrective exercise and evidence based practice - with Ben Cormack
For this episode, i'm joined by Ben Cormack a sports therapist, who runs a mentorship for fellow practitioners who wish to upgrade their knowledge base, as well as having many years of patient facing experience. We discuss pain, evidence based practice, and corrective exercise amongst other things in this interesting episode!  As usual, if you enjoy the podcast, i'd really appreciate a review or a share with your friends (or both if you're feeling really generous!)  You can find and follow ben by following the links below:  Facebook: Instagram: If you have any topic suggestions or if there is anyone who you'd like me to host, please let me know by e-mailing
October 20, 2020
How do you want to age?
In this short episode, i discuss a couple of key factor in ageing and some strategies that you can employ to minimise your risk of ageing badly (from a health point of view)  I also set a simple challenge...move every day! I have attached some links below that you may find helpful.  1. a free ebook with some guidance on simple ways to move more: 2. If you find this useful and enjoy it, you may wish to join the M5 Mobility method instagram page (7-day free trial, then £9.99/month), the link to that page is here: 3. if you have any questions from this, please let me know! 
October 14, 2020
Online coaching and the coaching process
This week i am joined by Dan Smith from Dan Mac fitness (, and we discuss online coaching. Often online coaching is mis-interpreted as 'just a training plan', which is often seen. However 1-2-1 online coaching should be no different really from face to face coaching. The only difference is that your feedback is not going to be in real time.  We discuss the coaching process, and what to look out for if you are a potential client looking for a coach, and how to make sure that you deliver a good service if you are a coach looking to offer online coaching.  As usual, if you have any questions or topic suggestions, please feel free to e-mail me  at Or to enquire about online coaching, you can book a no obligation consultation call here: Thanks for listening!  James 
October 6, 2020
An introduction to your metabolism
I've heard the phrase 'i think i've got a slow metabolism' mentioned several times in relation to a difficulty losing weight. In this episode, i explain simply what metabolism is, more about metabolic rate, and the few, relatively uncommon incidences that ma affect your metabolism.  If you have any questions off the back of this podcast, topic suggestions or guests that you would like me to book, please feel free to e-mail me here: , or DM me on instagram HERE If you are considering improving your health, fitness or nutrition and would like to find out if i can help you, you can also book a free, no obligation consultation call HERE I hope that you enjoy this episode! IF you do, i'd be grateful for a review and/or for you to share it with anyone who you feel may benefit from some weekly training and nutrition information! 
September 29, 2020
Running basics, injury avoidance and Mindful running with Ollie McCarthy
Today i speak to Ollie McCarthy (@olliewmccarthy) about all things running, and how to make sure that you keep enjoying it and stay injury free! we also have a quick chat about the mental health charity CALM who have been doing some great work recently, and the role ollie plays in providing run coaching to their sponsored runners. If you want to have a look at the work CALM do, or even if you feel that you may benefit from their services, here’s a link to their website:
September 22, 2020
Establishing positive nutritional habits from a young age with Jeff Ash
Our first podcast guest!  Jeff Ash has recently written a nutrition course aimed at children/adolescents and their parents, to improve nutritional understanding as well as relationships with food.  We live in the age of social media, where pressure to eat and look a certain way can be overbearing. We discuss methods for improving nutrition, and some techniques for establishing good habits that will last for life. In this episode, we discuss the challenges faced by both parents and children when it comes to developing a healthy relationship with food. Everyone can learn something from this episode, but it will be especially beneficial for parents, and anyone who has input into child health from doctors to teachers.   If you want to get in touch with Jeff directly, or follow him on social media, i have attached links below to his social pages.  Web: IG: @jeffashfitness FB: HopeDrivesMeNutrition
September 15, 2020
Training basics - how to start your fitness journey successfully and enjoy the process.
A brief overview of some considerations when you are looking to start exercising or improving your health, along with several key take home points.  Here is a link to the Ebook that i mention in the Podcast to help you get started and improve your joint health over time.  As usual, if you have any topic suggestions or questions, please feel free to e-mail or DM me on Instagram @jamesleept with them. I will get back to you with answers!  Enjoy! 
September 8, 2020
A bit about me and some Nutrition Fundamentals that everyone needs to know.
A very brief introduction into my background from pharmacy to PT and nutrition, followed by some nutrition fundamentals that i think will benefit everyone. Understanding the fundamentals of nutrition and training allows you to take control of your weight and progress, without having to rely on weight los plan to weight loss plan and random influencer marketed supplements.  Hopefully you get some useful take homes from this as well.  If you have any questions or topics that you would like me to discuss over an episode, please feel free to get in touch via e-mail: If you enjoyed the podcast, i'd really appreciate a review (preferably 5* haha), but also it would be really helpful in helping more people to see the podcast!  Have a great week! 
September 1, 2020
The introduction
Thanks for listening to the introductory podcast for This and One More, brought to you by Simple Sessions, with the host, James Lee. This very short episode, explains how the podcast will run, and what i hope you will gain from listening!  If you have any recommendations for guests, topics or questions that you'd like me to discuss - please let me know!  You can DM me on Instagram @jamesleept, or Twitter @james_leept and i'll make every effort to answer your questions over the next episodes.
August 26, 2020