Optimal Strength & Performance

It is with a heavy heart that I announce that I am resigning from Jetts Albany Creek. I am grateful for the opportunities I have had and for meeting such wonderful individuals via the club. I hope the legacy I’ve left will be valued and remembered; I’ll miss you all and will always consider myself a member of the Jetts family. I wish everyone the best of luck in achieving their goals and aspirations.

This was awesome to watch, Shelley’s first time on the rower and looked very comfortable doing it. Let’s go‼️

Extremely proud moment‼️

This is Shelley, her mum came into the gym and was asking for a membership and PT sessions, I gladly said I would love to work with her.

We have been working together now for 2 months and the amount of progress she has made in that time period is amazing.‼️

She went from being not very stable on her feet and didn’t have confidence in herself to do a single step up and now walking very comfortably and can do step ups confidently as well.‼️

Not only that she is now learning how to squat properly. I’m very proud of her. 🌟

I’m excited to announce and launch the Optimal Strength & Performance nutritional coaching‼️

Are you wanting to take your health, fitness and recovery to the next level❓

- Learn how to fuel your body
- Form a healthy relationship with food
- Learn how to track macros
And much more❗️

Act now and get the foundation membership. Saving you 10%‼️

Here is my top 5 tips for muscle growth‼️

1. Resistance training

When it comes to resistance training some people like to lift heavy and others like to use lighter weight.

Truth be told, both rep and loading schemes can work depending on the goal.

Regardless of which side of the fence you fall on, one thing is certain. Your resistance training program must adhere to the principle of progressive overload.

To get the most out of your resistance training typically 3x a week is the most optimal for muscle growth.

2. Nutrition

It’s typically thought that muscle is built in the gym, but the reality is that your body does its repairing and growing outside of the gym, when you are resting.

Resistance training provides the stimulus for your muscles to adapt, change, and grow. However, they will only grow bigger and stronger if your training is supported by nutritious food.

In order to grow most efficiently, you need to put yourself into a calorie surplus. Make sure your nutrition plan consist of high protein macronutrients at 1.6-2.2 grams of protein per 1 kg of lean body mass. Make sure you are getting your micronutrients

3. Water

When it comes to promoting muscle gain, water also plays a key role because it transports the nutrients needed for protein and glycogen structures, the building blocks of muscles in the body.

Drinking 2-3 litres per day is essential for building muscle and maintaining optimal performance.

4. Sleep

When it comes to building muscle and getting results, we so frequently focus solely on training and nutrition. While those are important, so too is your sleep.

Getting around 7-9 hours of sleep is the most optimal range for your recovery.

Sleep is when the body does the brunt of its recovery and growth, which means if you’re not getting enough quality sleep each night, you are severely hindering your growth potential.

Sleep deprivation also impairs your ability to perform to the best of your abilities in your workouts, which reduces the likelihood you’ll be able to progressively overload.

Not getting enough sleep also disrupts energy metabolism and hunger/satiety cues all the while increasing cortisol and protein breakdown and decreasing protein synthesis and insulin sensitivity.

5. Training plan

Progressive overload is the foundation of building muscle, but in order to properly apply progressive overload, you first need to have a training program.

They are built around a stable of compound exercises, like squats, deadlifts, and presses, that target the six major movement patterns of the body:

Horizontal push
Horizontal pull
Vertical push
Vertical pull
Squat
Hip hinge

Isolation moves are then added on top to further increase training volume as well as target smaller muscle groups (biceps, triceps, and calves).

4 Pillars of Strength Training‼️

Strength training is a system of physical conditioning in which muscles are exercised by being worked against an opposing force to increase strength. 💪🏼

To get a better understanding please swipe for more information on strength. ➡️

1. Overload
2. Progression
3. Specificity
4. Variation

Time for another challenge 💪🏼

My new 8 week challenge begins on the 19th of April, with a special deal for the first 10 people that sign up!

Prizes to be won!

Hello my amazing family. I am announcing that I’m canceling all sessions for the week. Please stay safe out there, I will get in touch for future bookings ❤️

Start 2022 with renewed motivation and a new online PT option! Ask Reece for more information!

You have been working hard to get fit - don't let it totally slip over the holidays... bad habits are easier to stick to than good ones!

Reece putting a few of the guys through their paces. Having a PT helps you to stay focussed and on point!