About Jasper Macdermot
Hi! My name is Jasper MacDermot and I'm a Personal Trainer, Coach and Educator committed to empowering people with the tools they need to create a healthy body and mind so they can live their best life.
Reviews
This post is inspired by the lovely @soheefit who made some seriously key points today surrounding nutritional education and a lot of the chat that’s going on surrounding calories, disordered eating and generally having a good relationship with food. A lot of the self-proclaimed progressive ‘health and fitness’ gurus are, in my opinion, negatively contributing to the dichotomy found in this industry. Keeping people in the dark on information such as energy balance, calo...ries or even the pursuit of fat loss isn’t empowering - it’s fear mongering. There are people who are obsessive about calories and food. There are also plenty of people who aren’t. Information alone has no moral value - it’s just information. Telling someone they shouldn’t lose fat or saying it’s unhealthy to want to change your body isn’t positive - it’s ignorant of where that person is in their journey and what’s currently most important to them. Promoting body confidence and good relationships with oneself and food is of course a good thing; but not at the expense of truth. Understanding how our bodies work, how calories play into body composition and how you can alter that as per your preference is something I believe everyone should be equipped with - instead of spending one’s life at odds with something they don’t understand. Living in fear of gaining weight, of food and of their bodies. It’s never my objective to poo-poo anyone; but to further illustrate this point I will use someone like Joe Wicks as an example: he made millions selling programs that still left people ultimately not understanding food; not educating people on how fat loss works. Leaving people to generally believe they need ‘good fats’ and ‘clean food’ to improve their body composition. (He then admitted - or should I say double backed on his original statements - that calories [deficit] are indeed the driving force behind fat loss) ALAS! Education is empowerment. Don’t be kept in the dark. Understand the basics and live free. ♥️ #calories #energybalance #bullshit #progress #fatloss #change #health #nutrition #fitness #weightloss #knowledge #education #gym
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Still looking looking for the secret to motivation to get you moving? Look no further... The biggest win you can get right now is to stop demotivating yourself by marinading your brain in worship media. Quit looking at the person who’s body and life makes you feel like you got stuck with a factory prototype.... I know it goes against the motivational mantra and the figures we look to to change our habits for the better but chances are the prancing pony with a million followers wrapped in designer Lycra is sapping your life force. I could be wrong. But my guess is that all this consuming is killing your vibes. No one’s coming to save you. This is it. Just you. Get out there and do YOUR work. How *you* can be just a little bit better than yesterday. Not how you can be ripped, tanned, muscular and rich all at the same time. So do yourself a solid and save that double-tap for your home button below 👇🏼 and go do your thing. ❤️ #action #motivation #mondaymotivation #mindset #inspiration #fitnessmotivation #change #progress #fitness #justdoit #momentum #gym #train #lift
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I want to encourage men to talk about what they might be going through, not suffer in isolation until they feel it’s too late.
This is my story. I don’t want anyone else’s to be cut short.
Let’s broaden this conversation and show men that courage IS strength.
... #talk #breakthestigma #mentalheath #menshealth #mind #calm #progress #mental #depression #awareness
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Do you need to avoid carbs? Ask almost anyone what they need to do to lose a few pounds, and they’ll probably say: “Cut back on the carbs.” Lord knows I've heard it enough times!... However, most clients would do best eating a moderate amount of quality carbs—whole grains, fruit, potatoes, sweet potatoes, beans and legumes etc Of course, your needs will differ based on your activity level, goals, and genetics. But, bottom line, carbs are not inherently fattening, nothing is. An excess of calories is fattening, regardless of where they come from. As ever the best approach to take is the one you're going to be able to sustain - and this means not heavily restricting yourself as this will only lead to misery and binge eating. Getting adequate carbs can help most people exercise harder and recover better, optimizing progress. Yep, this is a controversial position to take. But one that I've seen benefit hundreds of clients. ♥️ NomNomNom #carbs #fat #fatloss #calories #weightloss #fitness #gym #nutrition #energybalance #balance #health #mindset #personaltrainer
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Do you need to avoid carbs? Ask almost anyone what they need to do to lose a few pounds, and they’ll probably say: “Cut back on the carbs.” Lord knows I've heard it enough times!... However, most clients would do best eating a moderate amount of quality carbs—whole grains, fruit, potatoes, sweet potatoes, beans and legumes etc Of course, your needs will differ based on your activity level, goals, and genetics. But, bottom line, carbs are not inherently fattening, nothing is. An excess of calories is fattening, regardless of where they come from. As ever the best approach to take is the one you're going to be able to sustain - and this means not heavily restricting yourself as this will only lead to misery and binge eating. Getting adequate carbs can help most people exercise harder and recover better, optimizing progress. Yep, this is a controversial position to take. But one that I've seen benefit hundreds of clients. ♥️ NomNomNom #carbs #fat #fatloss #calories #weightloss #fitness #gym #nutrition #energybalance #balance #health #mindset #personaltrainer
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The KEY to happy fitnessing! Much can be said about the key to successful fitness life and balance and self love etc. Muchly much. Today I just want to simplify this for you.... Ultimately all you can do is your best; with your training regime, with your nutrition. If you aren’t right now then you should aim to do your best - whatever that looks like. If you are then all that’s left is to make peace, no - *love* - what comes of that. You won’t look like anyone else, you won’t look the way society suggests you should or everything you see around you. You’ll look like you. You doing the best you can. If this changes and you aren’t happy OR doing your best then you can change what you’re doing to reflect that. It might sound corny but isn’t that the point - to be happy with who you are? Do your best, then learn to love yourself for all that you are and can do. ♥️ #selflove #kindness #fitnessjourney #fitness #bodyimage #confidence #health #progress #fatloss #weightloss #change #gym
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Taking responsibility is always a good idea but let’s look at where sugar(y foods) can be problematic.
Sugar by itself is seldom the problem. You aren’t there banging down sugar cubes or running lines of Tate n Lyle on your desk.
But when combined with starch, fat and salt it becomes a wicked potent combination. The combination found in helluh tasty foods - cakes, pastries, cookies, brownies and all the funzies.
... This all star combo is tasty, moreish and possessing very little satiating (filling) qualities, all whilst being very calorie dense.
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Is Sugar To Blame? Eh, no. I won’t be a complete jerk hole and say it’s just you that’s to blame and you need to take more responsibility for what’s going in your face hole.... Taking responsibility is always a good idea but let’s look at where sugar(y foods) can be problematic. Sugar by itself is seldom the problem. You aren’t there banging down sugar cubes or running lines of Tate n Lyle on your desk. But when combined with starch, fat and salt it becomes a wicked potent combination. The combination found in helluh tasty foods - cakes, pastries, cookies, brownies and all the funzies. This all star combo is tasty, moreish and possessing very little satiating (filling) qualities. When people lose weight by cutting out sugar it’s highly likely it’s not because they stopped putting sugar in their tea. They removed lots of really calorically dense foods (consumed a lot less energy) and probably didn’t negatively impact their appetite. Take day sugar in sweeter vegetables or fruits like strawberries etc - these are a positive contribution to the diet of someone wishing to lose weight because their caloric load is low and their fibre content is high. Filling up for less isn’t just something that’s desirable at the petroleum outlet; it’s also a good thing to know how to do in the context of wanting to be leaner. My main caveat here is, of course, that cutting out anything isn’t a long term solution - it’s what JLo does before she goes on tour or movie stars do before reprising million dollar roles. Learning how to moderate these tasty af foods and make room for them in your diet [energy intake] is often a great idea for your mental health and adherence to well rounded nutritional habits long term. Removing the ‘good / bad’ food labels might seem trivial but the language we use around food has a massive impact on our relationship with it. You might not realise it but it’s possible that your relationship with food currently resembles that of banging your co-worker on the sly, then feeling terrible about it because they’re married, then calling them up a day later when you’re horny. Mahalo! ❤️
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Fuck it — it’s sentimental story time! This picture was taken 4 years ago shortly after I moved to London. I was working construction, spinning day dreams of how I’d one day become some kind of big deal. I was sat on the street outside a worksite on my lunch break, with this little fella sat on me. ... I was barely able to pay rent. I’d go to the gym at 6am, go to the work site, go to bed, repeat. I was lonely, afraid, at borderline breaking point most days afraid of our boss who might show up at any moment to scream at us all. I had zero idea of what I was going to do and at one point made plans to retreat to the countryside to live with my mum. I didn’t. I continued to study training and nutrition in the evening, and began taking PT exams at the weekend until I qualified. 3 years would pass. Years that would eclipse any I had previously deemed challenging ten times over. I’d be brought to my knees many times more. Now here we are. I’ve come to experience a sense of gratitude I wouldn’t have believed existed if you had told me back then. Sometimes the things we most want don’t happen, and the things we least expect - the things we need - do. I don’t know. I just feel something in my bones that I believe everyone who might feel doubt, fear or struggle needs to hear. It really doesn’t matter how slow you move or how many times you fall, as long as you keep going. Then you realise everything that happens to you has happened for you. More stories for you to learn, grow and share from. Life’s stories, man. We can’t control everything. Outcomes, serendipity - it’s just out there and us at its mercy. But we can control how we choose to think. How we choose to see the world and the things that happen to us. To be kind, courageous and unwavering. It’s unimaginably hard to do this. Especially when you’re at the heart of it and holding on for dear life. But it’s the pursuit of a lifetime worth everything you’ve got. Am I saying your wildest dreams will come true if you don’t give up? No, not really. I’m saying that maybe, just maybe, you’ll find something way better and way more real. ❤️
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Getting *enough* protein is a great idea because: 🍗 it maintains and builds your lean tissues; namely muscles, and muscles are awesome. 🥩 it’s satiating benefits; helping you feel fuller, for longer, is seriously helpful when trying to lose body fat [maintaining a caloric deficit]... 🍖 There is a metabolism bonus: protein is energy intensive to digest compared to fats or carbs [thermic effect of feeding] so contributes a little to staying leaner etc 1.5g to 2g per kg of bodyweight is my usual recommendation. Don’t sweat getting this spot on - just do your best. Move on. Happy days frens! ❤️ #protein #tif #metabolism #weightloss #fatloss #progress #lean #gym #ripped #eat #steak #healthy #calories #cico
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Demonstrating the scenario in which drinking a detox juice cleanse may be appropriate and when it isn’t and why.
#cleanse #detox #juicecleanse #weightloss #fitness #fat #fatloss
OMG I NEED A DETOX! As this most astute info graphic suggests I don’t want to stop you doing a detox or teatox or metox or whatever they’re called these days if you are indeed looking to get rid of some money and take a runny poo. BUT... If you’re someone who perhaps just feels a bit icky, wants to lose some weight and be ‘healthier’ then I would urge you against going into your local health store and buying some over marketed flavoured soil. If it’s about detoxifying your body trust me your liver has got you covered; had your back from day one and frankly feels just as insulted as I do (probs more) when you start downing some colourful fluid. “You sayin’ I ain’t good enough for you?!” your liver cries! If it’s about weight loss you know removing a fuck ton of calories from your day all of sudden will probably lead to short term weight loss (owing largely to water weight + muscle glycogen [carbs]) - but then when you decide to be a person again you gon’ pile it back on, probs more, and just be disheartened. Can you move a little more today? Stairs? An evening downtime stroll? Awesome. Can you make ONE meal today a tad better than yesterday? I know you can. Repeat this process and before you know it you’ll be seeing detox and cleanse products for what they truly are: skanky ass hoes. Mahalo! ♥️ #detox #cleanse #weightloss #juicecleanse #fatloss #change #fitness #nobs #bullshit #progress #health #patience
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How Diets Work And Why They Don’t!
An overview of what makes diets work, why they fail and what you can do instead.
#diet #nutrition #weightloss #fatloss #fitness
Does WHEN you eat matter? Err, no. Make no mistake, it's a complex subject. There are legitimate uses of nutrient timing for certain people but those people are most likely not you. ... For the most part it's adding layers of unnecessary complexity to people already struggling to eat better. Trust me when I say there are bigger fish to fry and chances are you aren't frying them. Instead you're focusing on when you're eating your carbs or having that protein shake. So let's go over a helpful hierarchy of importance for your nutrition so you can understand what you SHOULD be focusing on. NUMERO uno: How MUCH are you eating? Your overall energy balance. 2. How are you eating? Slowly, mindfully and without distraction. 3. Why are you eating? Are you hungry, bored, stressed, following peer pressure, social cues, or triggered by hyper-rewarding foods? 4. What are you eating? I recommend minimally processes proteins, veggies, fruits, healthy starches and good fats - *most* of the time. 5. Are you doing 1 - 4 properly and consistently?? Shoot for 80 percent consistency with these items before moving on. Only then consider when are you eating? Breakfast, late night, during your workout etc... There's a ton of noise out there folks and it's enough to make you crazy. If there's anything you'd like clearing up - drop us a comment below and I'll be sure to answer it in a video soon. ❤️ #nutrienttiming #energybalance #simple #nutrition #fatloss #fitness #health #change #progress #habits #protein #gym #food
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Do you need to count calories? No. You don’t have to do anything.... Much like the example I give here, you can save money by following good spending habits and rules without inputting it all into a spread sheet. In my time I found tracking my food and counting calories provided me with a good base of knowledge around them. It can be a really useful tool, and can help you be MORE flexible around food by liberating you from guilt or the ‘good / bad’ food monickers. But again it’s also not essential. It’s just another method to help give you control over your choices and be more accountable. Ultimately your success will be predicated on the *habits* you build around food, like: Eating mostly whole, unprocessed foods. Eating protein at most meals. Enjoying ‘treat’ foods in moderation. Enjoying alcohol in moderation. Avoiding drinking your calories. You get the idea. The science can’t be ignored; but how you make it work for you is, indeed, up to you. ❤️ #calories #caloriescount #caloriedeficit #change #progress #nutrition #fitness #energybalance #science #track #accountability
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What’s the alternative to traditional ‘diets’ when wanting to lose weight? If it had to be labelled then ‘flexible dieting’ is the term used to describe basically eating food you enjoy, being flexible and still reaching your goals. Diets cause weight loss through creating a calorie deficit; almost always an aggressive one. They remove foods, macronutrient groups like carbs or fat, restrict feeding times etc - all this does is make the individual eat less than before.... The problem is all these practises are typically unsustainable and extract a lot of happiness from individuals life. The alternative? Create a Calorie Deficit however you damn well please! Create a small one that is sustainable and you’ll be way more inclined to stick to it. Include ‘less nutritious’ foods into your calories as oppose to cutting out / restricting and ultimately bingeing or coining ‘cheat days’... What’s required of you? Spend an additional ~5-10 mins a day keeping track of your intake to understand how much you’re actually eating. Adjust as appropriate in correlation with progress and how you’re feeling. If you have an Qs about this concept please drop them below! :) ❤️ #flexibledieting #iifym #caloriedeficit #calories #weightloss #diets #diet #fatloss #balance #happiness #change #progress #fitness
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💪🏼 What’s the most intimidating thing about the gym to you? Most commonly it’s the fear of not knowing what to do and looking like a plonker - combined with -... worrying what everyone else is thinking; about what shape you’re in, what you’re wearing - and whatever other inconsequential nonsense you’ve made up for yourself. Keep it simple and take the above seriously. Get a structured plan aimed at your level of experience that will progress you and help you reach your goal. AND Give zero fucks away to people you don’t know. Seriously - in the nicest possible way no one gives a shit about you! That’s the beauty of it. Genuinely no one cares and is too busy either worrying about their own shit, or exactly what you’re thinking! I love getting to see people step off the street everyday and take a chance on themselves. Facing down fears. Proving to themselves that they’re stronger than they’ve thus far given themselves credit for. Hell of a thing. If you aren’t already I urge you to take that step. You’ve got this. 🤜🏼❤️🤛🏼 #gym #fear #fitness #goals #intimidation #courage #mindset #weightloss #change #progress #health #fearless #strong #lift
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What do you most want from your fitness right now? Do that. What ever is most deeply important to you right now, you should pursue.... This may sound obvious but in the confusing mess that is the world of health and fitness it is easily covered up or forgotten. Your most powerful tool is the deeply rooted desire to survive and thrive; and for many of you there could be something stopping you from doing this right now. It’s getting in the way of you maximising your life and feeling how you’d like to feel. You’ll seldom find a greater motivation. But it’s personal to you. If it’s weight loss then you should see that through until it isn’t. If it’s getting buff then do that! We all have to go after what’s personal to us right now. This is subject to change! It will evolve with you and change shape. What got you started won’t necessarily be what keeps you going. But getting started is the hardest part so I implore that you harness the fire inside you that wants to change. There is no wrong. I started lifting 10 years ago to build my confidence because I got so much shit for being tall and skinny. I thought people would like me more etc. My reasons for doing it now are largely different - but it was really important for me to embrace my base motivations as they got me in the gym everyday and helped me push through challenging change barriers. It doesn’t matter that those motivations now seem shallow or misguided - they were really powerful for me at the time. So dig deep and ask yourself what you want right now. Then just start and see where it takes you. :) #fitness #journey #change #progress #weightloss #fatloss #health #muscle #gains #ripped #mindset #motivation
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