Jon's Fitness

Quick ab workout to get them popping

2x10 Rope Crunches
2x12 Side Crunches
2x15 Cable Twists

Save this to add to your next workout

Stop getting stuck in the "I'll do it next week" cycle. Get it done now!

Felt like squats, might delete later

Today I did 2 things

I legit felt like squats so I did 2 sets of 8 at 60kg. The most important thing was it didn't hurt

I then did seated hamstring curls. 2 sets of 11 at some weight... The pin was set to plate 7 w/e that weight is.

Anyway that's all for legs today.

Great s*x starts with a great ass, and I don’t mean for bottoms.

One of the biggest muscles for pelvic control are our glutes, deadlifts are a great exercise to grow them. Yet a lot of people get them wrong.

You do not lift the bar with your back, you hold your torso tight with BOTH your back and ab muscles.

Deadlifts are a hip hinge movement, they work your glutes and hamstrings to perform the lift. Yet what I see is their spine doing the movement. So here’s a simple breakdown of the movement.

First you need to start light weight, just the bar, or even a stick. Placing hands at shoulder width apart and trying to wrap the bar around your legs.

From here, you close the gap between your upper thighs and your lower abdomen/groin moving through your hips, pushing them backwards. The bar should travel in a vertical path downwards along your legs.

Your knees should kink/bench without much movement forward, and the bar should pass over them without moving away from you. Once you reach half war down your shin, repeat the movement in reverse.

Congratulations, you have done a deadlift.

While there are many aspects to a “perfect” deadlift, here are the most important 3.

A solid foundation at your feet, they should be planted firmly with toes gripping the floor. Feet placed hip width apart for a conventional deadlift.

A solid core and trunk, full of air, and abs and back equally engaged. It doesn’t need to be straight, but it needs to be unmoving, and comfortable for you.

A firm grip on the bar, lats are engaged and firmly holding onto the bar. The best way to achieve this is to try wrapping the bar around your legs as if it could bend.

You want to have washboard abs but no matter how much you work them nothing happens

Here's where you're going wrong

You were told that your spine is fragile and you should never bend it and train your abs as if loading them heavy will break you

Here's why that's failing you

Your muscles are like hydraulics that can only contract.

They will get better at their job of contracting when they do that job. Meaning they will grow in size, strength, and density over time

As long as they are supplied with enough energy (food) they'll adapt to the stimulus and grow.

So when you try and do ab work and keep them static, they are only holding their position and not actively lengthening and shortening.

Which means their adaptation to work is little to nothing.

When you BEND your spine, you actively contract and extend your abs to do so. Meaning they are loaded and placed under mechanical tension.

This will grow your abs and you'll start developing that washboard.

You just may have a protective layer hiding them away 😜

Buuut that's easily dealt with...

If you struggle to do a single sit up, comment "ab guide" and I'll send you the breakdown to developing strong washboard abs.

Ok... I didn't compare butter to Coco pops

But this is the kind of BS comparison that I've seen influencers fearmonger demonizing sugar.

The video I watched was an advert, it compared sweet chilli sauce to... Tim Tams

Spoilers, the sauce had more sugar per 100g than the Tim Tams did.

However,you cannot compare these two foods together. One is a sauce, the other is a treat.

When we are comparing food you need to consider the use case of that food for example with Tim Tams, they are a party or as a dessert food.

Whereas with sweet chilli sauce you are going to have that in dips or as a source in a dish or meal.

You'll easily have 2, 4, or even the entire packet of Tim Tams... So realistically you'd be eating a s**t load more.

When we want to compare foods, we need to do it with like for like in their use case.

For example, avocado and butter as spreads.

The avocado is a food that's going to fill you up a lot more than what butter will.

Avocado is also a lot less calorie dense than what butter is meaning it'll fill you up faster but it's share volume.

Hey man

I've been there, you see that hot dude on Grindr, yet you don't think you'll ever be hot enough for them

You're thinking

I always get ignored

I'll never be hot enough

They'll never want a guy like me

Sorry, but s**u, you're being stupid

Firstly... It's Grindr...

Secondly

Sitting in self pity will never change anything

Your body won't miraculously change over night and become "hot"

You won't be absolutely shredded by doing sit ups once in a blue moon

And you won't feel good about yourself tomorrow

Start making a change... As soon as possible

And don't be afraid to seek help to getting started

Thirdly...

..We can address your garbage mindset later on

Things have been a bit though mentally for me lately.

Over the past year I've been dealing with an injury in my elbow and my hip

Golfers elbow (elbow tendinitis)
And a bit of pain in my hip from dysfunction

While most of the year I was managing it and able to train effectively, it wasn't getting any better. So I've had to stop training how I was

Pushing myself hard

However, over the past month or so, it has gotten to me a bit, and I have to just take a bit of me time.

I'm taking actions to actively recover from these issues so that I can get back into my regular training routine. But unfortunately I'm going to have to dial everything right back to basic movements and very light loads. Essentially my body isn't moving properly and I've neglected that, pushing loads that I've instinctually adapted to move around using muscles not meant to take on those loads.

Hence the hip and elbow problems

Anyway, here's to the next few weeks/months of rehab joys, and probably more me days.

I'm constantly reminded of why it's so important to have a body that is both strong AND functional. Even when I myself thought my body was both, it turns out I have more to learn and grow...

Life update, the past 4-5 months have been a rollercoaster but it's been fun and challenging.

Thanks for sticking by here with me on this new journey in life and my business
Thanks for liking my posts
Thanks for sharing them

Many thanks, coach Jon