Built Different - Fitness & Performance

👏🏽 𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚 𝗖𝗟𝗜𝗘𝗡𝗧 𝗦𝗣𝗢𝗧𝗟𝗜𝗚𝗛𝗧 👏🏽

Nicholas has completely changed his shape through smart training, nutrition, and consistency.

Important context… He works FIFO, does long hours, works in tough conditions, and has limited food options.

Most people would use that as an excuse. He used it as motivation. Proof that you do not need perfect conditions to get results, just the right plan and consistency.

If you’re ready to level up your physique, message me “COACHING” and let’s get started.

Now coaching from a new private training space in Keilor Park.

✅ 1-1 PT
✅ Sports Performance
✅ Strength & Conditioning
✅ Small Group Sessions

If you’ve been wanting to get back into shape or level up your training, send me a message.

Spots now open.

www.jcfitnesscoach.com

A client asked me something yesterday that reminded me how many myths still exist in health and fitness...

Here are 4 big ones I hear all the time!

1️⃣ ‘You need to train every day to get results.' Not true. Consistency and training effectively/ smart > destroying yourself.

2️⃣ ‘Fat loss means eating hardly anything' Usually just leads to burnout, cravings, a soft physique, and rebound weight gain.

3️⃣ ‘You need to cut carbs to get lean'
Calories, habits, level of activity and overall diet matter more.

4️⃣ ‘More sweat = better workout'
Sweat means you're hot, not that it was effective. You're not going to get an aesthetic physique doing Zumba 😅

There's so much noise and Ai slop content being put out online. Keep it simple, do the basics well, and repeat.

Most guys aren’t lazy. They’re just under fuelled & living on processed food

Eating “on the go”
Living on coffee
Calling it a diet

Then wondering why they look soft, flat & tired

If you want to look harder & feel sharper

Eat real meals
Red meat regularly
Protein every meal
Carbs you can recognise
Fats that come from actual food

You don’t need extremes, you need consistency & better food choices 🥩🥗

💻🌏🏋🏻‍♂️ Apply at www.jcfitnesscoach.com

The end of the year is only a couple months away... are you in the shape you said you wanted to be at the start of the year?

Here are 5 quick tips ANYONE can implement that'll move you closer 👇🏾

1️⃣ Track your food for 2 weeks - even if you don't want to long term, the awareness of the actual value of foods is a game changer

2️⃣ Double your protein snacks - swap out the empty calorie junk like chips/chocolate for beef jerky, Greek yoghurt, or tuna. Small swaps can add up.

3️⃣ Train with intent, not time - 45 mins pushing hard beats 2 hours of half distracted training.

4️⃣ Cut liquid calories - soft drinks, sugar energy drinks, even 'healthy' juices sneak in 100s of cals.

5️⃣ Be consistent, not perfect - small wins daily for an extended period of time always beats all or nothing for a short time

6️⃣ Bonus one cause it came to mind and I see it too much! Girls, if you want to grow your glutes, ditch the b***y bands! Lift heavy s**t 😅

✅ The Time Is Now To Take Action

www.jcfitnesscoach.com

5 Common Mistakes I See When People Are Trying To Get In Shape ⬇️

1. Eating 'healthy' but never tracking portions

2. Training hard but barely moving outside the gym

3. Living off caffeine and energy drinks, and barely touching water!

4. Chasing quick fixes instead of long term consistency

5. Sleeping 4-5 hours and wondering why progress is slow

✅ Ask yourself, is this what’s holding me back?

If you feel you fall into any of these categories and want some help, DM me the word ‘HELP’ or hit the link on my website 🤝🏾

www.jcfitnesscoach.com

To build muscle you need to get stronger in the gym. Adding more load & or reps over time = you will build muscle tissue

For this you need to actually track your training. If you just turn up & try to remember what you did the session before your numbers will always be out of wack, it’s hard to remember. Just track them in notes, an app, or a note book.

❌ Here's what NOT to do:
Training everything for 4 x 15-20 reps or until complete & utter failure every week so you can't move it for 5 days, this is just unneeded volume which will take you ages to recover from & your next session will likely be s**t

There’s no need for excessive sets & reps because you are just exhausting yourself for a tiny ROI. If you’re working with a coach or PT, & they’re having you do this, You should question them on why, as they probably don't consistently do that much every week themselves

If you’re working with someone, they should be teaching you to get strong! Anyone can make you tired & have you do an hour of cardio per session, 15k steps, & on super low calories. It’s not rocket science that you will probably lose weight but at the same you will be suffering, probably one wrong move away from injury, & feeling as flat as a pancake.

✅ Here's what you SHOULD do in the gym to get stronger, simplified

Track your training - weights/sets/reps however suits you best

Work in all rep ranges - do this to suit your goal

Push for overload - but do this the smart way, with your numbers, with your brain, not doing drop a set of 100 reps on bicep curls until you can’t lift your arms

DM me the word ‘STRONG’ if you want help finally getting stronger & in shape 🏋🏻‍♂️

Wanting to clean up your diet for fat loss but not ready to start tracking your food intake?

Check out these tips below for 10 easy ways to be heading in the right direction ⬇️

🧠 Struggling with fat loss? You might need a Refeed Day. Here's what it actually is👇🏾

A refeed is a planned boost in carbs & calories. Not a cheat day - a strategic move to reset your body during a fat loss phase.

Why Use a Refeed?
- Prevents fat loss plateaus
- Boosts metabolism & leptin
- Recharges your training performance
- Helps reduce mental fatigue

When to Use One?

After 4+ weeks of dieting, ideally longer if you can stretch out your cut. If you feel flat, low energy, increased cravings or mood swings or before an event where you want to look fuller.

How to run a refeed?

1-2 days of higher carbs. Bring your calories back to maintenance amount
Keep protein high, and fats moderate Focus on clean carb sources (like rice, oats, fruit)

Key Reminder

It's not a binge. It's a calculated strategy to keep fat loss moving for longer, to stop you feeling flat, & keep you pushing hard. Use it right & it works!