JCPT Performance

Like many of my friends there came a point where I was fed up with home workouts and lost my discipline and motivation towards training during lockdown.

But then I set my focus towards running this Melbourne Run and convinced to join me! It gave me something to strive towards and I found a new purpose in training again. It was refreshing! Training was fun, I was loving the aerobic gains and the challenge of running long distances!

We originally wanted to attempt the half marathon and after working up towards 14km my left knee was giving me issues so we decided to go for the 10km run! It was the first time joining in on a running event and we loved it!

New goal: complete the Melbourne half marathon 2022 and smash my 10km time! Let’s go 🙌

We all need a Batman in our lives.

Gyms reopen November 8th!! 💪🏼

DM to book in a consultation/session.

𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐒𝐎𝐔𝐑𝐂𝐄𝐒

Everyone knows that protein is an essential macronutrient for building muscle. But did you know that you should also maintain high levels of protein whilst trying to lose body fat?

𝙒𝙝𝙮 𝙬𝙤𝙪𝙡𝙙 𝙮𝙤𝙪 𝙙𝙤 𝙩𝙝𝙞𝙨?

Simple. To maintain as much muscle mass as possible in a calorie deficit.

A research based recommendation of protein consumption for anyone wanting to gain or maintain muscle mass whilst training is between 1.6-2.2g/kg body weight.

I’ll use myself as an example: I weigh around 92kg, so 92 x 1.6 = 147 and 92 x 2.2 = 202, therefore, my recommended daily protein consumption is between 147-202g protein per day.

1g Protein = 4 calories. Knowing this you can work out your preferences of fats and carbs with your left over calories. Happy eating y’all! 🙂

PS. If you struggle meeting your daily protein intake, reach out and we can discuss some nutritional strategies for you to implement in your diet 🍉🥑🥬🍳

𝐓𝐇𝐄 𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐂𝐄 𝐎𝐅 𝐅𝐎𝐎𝐓𝐖𝐄𝐀𝐑

I’ve had several clients recently ask about what shoes are good for running so I’m sharing my next purchase.

You risk many injuries running with the wrong types of shoes from blisters, shin splints, plantar fasciitis to more severe injuries such as stress fractures.

I highly recommend ASICS as they’re certified by Sports Medicine Australia and they provide quality footwear for runners 🏃‍♀️🏃‍♂️

DAY FOR IT☀️

Feels good to be out running again and to be pushing boundaries with my meniscus rehab!

Solid effort to my boys who hit some PBs today on their runs too! Its money in the bank - next week we’ll build on it even more.

Using this time wisely and investing in my long term health and performance!

Enjoy the rest of the weekend fam!😁👌

𝐈𝐒 𝐓𝐀𝐑𝐆𝐄𝐓𝐓𝐄𝐃 𝐅𝐀𝐓 𝐋𝐎𝐒𝐒 𝐀 𝐓𝐇𝐈𝐍𝐆?
Simply, no. Is targeted muscle growth a thing? - THE ANSWER IS YES.

We CANNOT pick and choose where to lose body fat from. While in a calorie deficit, our body will drop fat from unspecified areas (this is different for everyone). E.G some find they lose weight in their face first while others may lose from their hips, thighs or arms. This is something we cannot control.

We CAN target body parts through muscle growth!
We aim to achieve desired shapes through building muscle, this is done through resistance training (strength and hypertrophy) and ensuring that you’re eating a sufficient amount of protein in your diet.

To achieve body change (muscle growth/fat loss) you must provide the body with a necessary stimulus in order to elicit that response. Overall, we do this through nutrition, training and lifestyle interventions.

Regardless of your diet type (keto, Mediterranean, paleo, high carb etc), in order to lose fat you must place your body in a calorie deficit.

𝙃𝙤𝙬 𝙙𝙤 𝙬𝙚 𝙙𝙤 𝙩𝙝𝙞𝙨?
As a coach I highly recommend my clients use apps like MyFitnessPal or Cronometer to track their recommended calories. This ensures that they accurately meet their body composition goals.

Any questions? Get in touch!

2020 isn’t over yet. Back yourself!

Let me know in the comments section below or DM me so we can discuss it in more depth! 😁

#2020