Josh Whitemore Fitness

First 4 weeks with Lauren ✅

The simple steps we used for these initial changes:

👉🏻 Increased daily output week on week

👉🏻 Slight calorie deficit

👉🏻 Structured training program

👉🏻 Increased protein intake

All while maintaining a healthy social life 🍹

——— ——— ———

Join the team today 📲

Head to the link in my bio to take the first step 👊🏻

Repetition and Progressive Overload 🔑

In my opinion are the key components to a successful training program

I coach in 4 week blocks, allowing clients time to get familiar with exercises, but also time to progress them too

If it takes an individual 3 weeks to execute a movement properly, then we’ll do it again in the next block. Allowing time to progress

If an individual doesn’t click with an exercise after 3/4 weeks, we’ll simply take it out of the rotation 🤝

There will be movements such as squat patterns, deadlift variations and pressing movements which will stay as a staple each training block for fundamental strength gain

——— ——— ———

Join the team today 📲

Head to the link in my bio to take the first step 👊🏻

Repetition and Progressive Overload 🔑

In my opinion are the key components to a successful training program

I coach in 4 week blocks, allowing clients time to get familiar with exercises, but also time to progress them too

If it takes someone 2/3 weeks to execute a movement properly, then we’ll do it again in the next block. Allowing time to progress

If an individual doesn’t click with an exercise after 3/4 weeks, we’ll simply take it out of the rotation and select an alternative 🤝

There will be movements such as squat patterns, deadlift variations and pressing movements which will stay as a staple each training block for fundamental strength gain

——— ——— ———

Join the team today 📲

Head to the link in my bio to take the first step 👊🏻

Posterior chain 🐐

The Good Morning

Benefits:

👉🏻 Hamstring and Glute development

👉🏻 Lower back and core strengthening

👉🏻 Upper back strengthening- if you struggle falling forwards in your squat, drill these.

First 4 week block done for .of.my.caztle

Despite having her foot in a boot for the first week and illness kicking in later on, we’ve still managed to make massive progress 🤝

Looking forward to seeing where we are after the next 4 weeks 👊🏻

There are a couple of spaces free for anyone wanting to start coaching in July, just drop me a message and we’ll have a chat 📲

Calorie deficit 101 👆🏻

When in a deficit, the aim is to keep your calories as high as possible while still maintaining a reasonable reduction in calories (300-500)

✅ Increased adherence - wont feel the need to binge

✅ Improved performance

✅ Improved mood

✅ More energised through the day

✅ Improved sleep

✅ Maintained muscle mass

Losing weight on sufficient calories when in a deficit 🔑🔑🔑

How to make the split squat more glute biased 🍑

Swipe ➡️

Correct/incorrect ways to unrack the bar ⚖️

✅ Both feet under - safe + strong base

❌ Staggered stance - unstable + injury risk

Back Coaching Full Time ❗️

I’m only taking on 5 clients online from June onwards 📲

2 spaces have already gone online so I have 3 remaining!

1-2-1 Personal Training is also coming back in a week or so from a new location 📍

If you want more info either head to the link in my bio or drop me a DM 🕺🏼