Xavier J Personal Trainer

Always great to hear this. The fitness journey is continual and never really ends. But it’s these awesome achievements we gain along the way which keep us going, and going. Well done Madison, you have put in the training and cleaned up your food. Look at these results. You have done that…. Well done. Let’s keep it going. 💪

Happy 10 years to my darling girl. I wouldn’t be here if it wasn’t for love and support. Young hearts, old souls.

Big congratulations to Courtney. The proud winner of my summer ready fat loss package competition. I had over 75 people pop their name down for this amazing competition and Courtney was lucky number one. Let’s follow and support Courtney on this 6 week journey with me. We will learn the secrets of compound exercises and the benefits of smart training with good nutrition. I am so happy for Courtney as she was already smashing big gym session in preparation for her wedding in September. So this will give her a massive boost to her training and even better results. Well done again. Let’s get down to business!

Also, with so many entry’s I have decided to announce more prizes so stay tuned for more…..
💪

Big congratulations to Courtney. The proud winner of my summer ready fat loss package competition. I had over 75 people pop their name down for this amazing competition and Courtney was lucky number one. Let’s follow and support Courtney on this 6 week journey with me. We will learn the secrets of compound exercises and the benefits of smart training with good nutrition. I am so happy for Courtney as she was already smashing big gym session in preparation for her wedding in September. So this will give her a massive boost to her training and even better results. Well done again. Let’s get down to business!

Also, with so many entry’s I have decided to announce more prizes so stay tuned for more…..

💪

The one legged deadlift is a challenging exercise to perform and requires good core strength as well as balance and coordination.

In particular single leg Romanian deadlifts use these muscles:

Hamstring Muscles 💪
Core Muscles,
Obliques
Gluteus Muscles
Trapezius Muscles
Forearm Muscles

Just a quick shout out to a great achievement from Mark. Great client of mine. Always goes hard, maximum effort ever session. Looked into his calories on Monday and made a few adjustments. Asked for a little commitment on the food front. Boom 💥 3 kgs down in 6 days. So proud. What a great job, even over a snap lockdown when many would have put on weight. Awesome effort mate. Let’s keep it going.

Build your back!! From a beginner to an advanced athlete there is a exercise for everyone. Many machines in the gym give the newbie a great start at building the fundamentals in their back. As you progress try some free weights, pick up a bar and start to add some new exercises to you back day. You back will thank you... happy to answer any questions you may have. Or ask me next time you see me at the gym.

Trainer life!!! You want a coffee ☕️ done right! Done just that way you ocd likes it! See the guys at awesome people, friendly never had a bad experience or coffee there. Thanks guys for keeping me perked up on these long days. @ Depot Cafe & Lounge

The old saying, “Everything in moderation “ yes it is true. Calories are calories but too many calories of anything will make you gain weight. Understanding your maintenance calories is importing in your fitness journey. So understand that yes some foods are better than others but don’t over do the good foods. They can be just as damaging to your fitness journey as the bad foods. Be smart. Think about it before you eat it.

Welcome to the team .mctaggart_ second session with the 5:30 ladies and you three make such a great team. Especially when you work out in complete unison. I would expect that from the twins but awesome job Alice. Another legs, butt and core blasting session. Well done girls. So I still have spots available to join the girls but offering group training every Tuesday and Wednesday mornings now. Dm me for more info or say hi next time you see me on the floor

A big week this week. Lots of great sessions took place, calories burnt 🥵 muscles 💪 grown. Great to see progress in my clients and watching them tick new milestones off their lists. Well done everyone. Enjoy the weekend everyone and remember why it’s a long one.....

What are macros?

Macros is short for macronutrients. We have three essential macronutrients and one that is non-essential. The essential three are fats, proteins and carbohydrates, while the non-essential is alcohol.

Most foods are a mixture of macros, for example bread contains most carbs but also a small amount of protein and fat, which is why all of these are listed on the nutritional panel. Other foods may contain just one nutrient, for example fruit which only contains carbohydrate. Each of these nutrients contains a different amount of calories per gram:

Carbohydrates = 4 calories per gr
Protein = 4 calories per gram
Fat = 9 calories per gram
Alcohol = 7 calories per gram

Depending on what weight goal is macros will play a big part, finding out what your macro percentages should be will give you a indication on what foods will help you. It does look complicated at first... but once healthy eating becomes habit, it’s not to difficult to follow.

Sure! There will be slip ups, a big night here and there. But get back to it the next meal 🥘 and keep going.

Stay consistent as much as you can and the weight will tip in your favour.