Compass Performance - Fitness Coaching

Client shout out 👏 Matt completed his 12 week re-composition phase and absolutely killed it.

Looking forward to seeing you progress and learn further 🤙

Big shout out to .zwiers who has been going through a massive recomposition.

Currently down 12kg since he started with Compass.
With strength and muscularity going through the roof in the process.

You’ve been amazing to work with and have never missed a beat. Your dedication is something we should all be striving for.

Keep up the amazing work my man 💪👏 nothing can stop you.

What dis??.. Coming very soon 😜

Let talk Bulgarians!

A common issue people run into is feeling the lift more in the back leg. Usually in the quad or hip flexor.

Seeing as though we are trying to work the front leg, this is definitely not optimal 😅 But this can be fixed!

During the Burgarian, we DO NOT want to have an upright posture! Instead, hinge forward from the hips over the front leg.
Put as much of your weight on your front leg as you can, the back leg is only there to stabilise you from falling over.

PUSH the ground away from yourself, whilst maintaining a slight hinge over the front leg at all times. Relax the back leg as much as possible..

This will take the pressure off the back leg, and also stop you from stretching the hell out of your hip flexor at the bottom.
Keep in mind, this will make the lift more difficult! As it should be.. Swallow your pride and lighten the weight if you have to 👍

Hope this helps!

Much love,
Jay

Nutrition has one of the greatest effects on our body’s ability to perform at it’s true potential.

Tracking your nutrition can be incredibly useful when working towards a training goal.

Don’t ignore it! 💪 Use it to your advantage.

My preferred tracking app is Cronometer, although any good tracking app will work just fine 👍

Much love,
Jay

Wishing you all the best with your fitness goals for 2023!!
Let’s get those gains people! 🎉💪

My favourite way to train ABS!

Leg raises whilst in the hanging position are one of the best ways to engage and work your lower core.

When doing the leg raise try to tilt the pelvis and get your legs to a 45 degree angle. This will give the the best activation! You can also do these with a slight rotation to get more oblique activation 💪
Ensure you don’t just let your legs flop back down.. Control the eccentric nice a slow.

If you struggle with this due to grip strength, no worries!
The romain chair leg raise is a fantastic alternative 👍

Go get dem’ abs!

Much love,
Jay

I’m back baby!

After my long travels to the beloved motherland, we’re back in the land down under 🦘

Compass Performance is starting soon! Offering both Online Only, and Hybrid PT 2 weekly sessions.

It’s great to be back 🙂 If you’re interested in getting into some training, I’ve created an onboarding form in my bio link.

Face to face sessions will be running out of Clublime Tuggeranong 💪 and starting in a week.
Online only obviously needs no gym, and will be starting now!

Anyways, hope to see you all in there training!

Much love,
Jay

Weight gain done right!

This is
She came to me as a complete beginner to the gym, ready to start her journey.

Her goal was to put on weight and gain strength and endurance in a healthy and consistent manner.
Over her contract she managed to gain 5kg, whilst increasing her overall strength and endurance.

The results speak for themselves.. 🙌

Nancy you have been fantastic to work with and I admire your motivation and willingness to learn and progress.

You are incredible 💪 keep up the hard work!

Triceps.. The forgotten child. Let’s get them jacked! 💪

Triceps actually make up a very large portion of the arm. So, for all you people out there looking for those jacked tree branches, listen up!

Triceps are awesome, and always overshadowed by their brother biceps.. But let’s give them some love shall we?

Tricep pushdowns are probably the most common exercise, so let’s start with those for today 🙂
When doing the pushdown, the most common mistake I seem to come across involves tension angles.
People will extend their pushdown so that the cable is basically inline with the arm, creating a very acute angle from the cable to the arm.
This means in the extended position you are actually removing some tension from the triceps.

By taking a small step back, in the extended position we have created a wider angle from the cable to the arm. This means there will be more tension (heavier weight) in the extended position.
Be sure to keep your elbows as still as possible at all times, and hold every rep for about 2 seconds or so before releasing into the eccentric. Burn them out as much as you bloody can!

Give it a tri (yes, pun inteded 😉)

Much love,
Jay

Bicep training! Looking to fill out those shirt sleeves?? Read below 👇

The No.1 request I seem to get from young men is how to grow their biceps, and there’s nothing wrong with that. If you want those chunky tree branches, let’s talk about it.. 😂

When it comes to training your arms, I usually wouldn’t recommend training incredibly heavy. Like a “1 - 6” rep range. Due to these being isolated movements, you will be putting an incredibly large amount of strain on just the one joint and muscle group.
This combined with training very heavy leads to a higher change of injury, less focused muscle activation, and form disintegration.

I’m not saying you can’t do it, I’m just saying I don’t recommend it.. 😅 I much prefer when training arms to stick with higher rep ranges, and focusing on high intensity muscle contraction/mind muscle connection.

Bicep curls! The most common problem I see is people allowing their elbows to push forward directly under the dumbbell. This position at the top relieves tension from the biceps, gravity is unable to push down on the lever.

Instead! Keep your elbows back, always ensuring gravity is able to keep tension on the bicep. This will never allow the bicep to rest during your set, keeping your intensity as high as possible, even with a lighter weight.

Anyways, hope this helps 🙂
Ps. Don’t forget your triceps 😜 they need some love too..

Much love,
Jay

Just want to show some appreciation to everyone that I’ve worked with over the years.

(Sorry if your picture isn’t here, couldn’t fit everyone in 😅)

You have all done incredible things, and I appreciate your willingness to learn and progress.
These people have worked so hard, and achieved what they set out to do.

Well done everyone 🙌 you are absolutely amazing..