JS Training

Sometimes the best option is the easiest and simplest option.

Often we spend so much time looking and researching for the most efficient way to achieve a goal, whether its finding the perfect training plan designed by some fitness model who promises this routine will make you look like them, to buying the most expensive supplement because of a great marketing advert.

It might not be fancy but the simple things WORK!

No fat burning workout or supplement will beat a calorie deficit.

A plan thats over complicated or containing exercises you know you won't do isn't going to work. One that you can continually achieve WILL!

Yes going to bed slightly earlier might seem boring but have you tried the results? Very underrated...

Creatine, Bcaa's, whey protein are all an expensive waste unless the rest of your diet is right. Supplement means you are "adding it in to complete or enhance it". It's a marginal gain.

No single multivitamin will contain all the nutritional benefits that you will get from fruit and veg!

Stop looking for the most fancy and complicated way, keep it simple as the answer is right in front of you!

Protein is an essential nutrient, involved in most biological processes in the body.

From healthy hair and skin to immune function, retaining muscle tissue to hormone production, adequate protein consumption will yield multiple health benefits.

Yet we still see low amounts of protein in most standard diets.

This is not ideal for any individual regardless of whether a transformation is involved, and often leads to poor recovery from training, poor muscle retention and even weak immune function, all of which will negatively affect body composition.

Here are some high protein foods that you can add to your current diet:

Eggs
Yoghurt
Fish and seafood
Chicken and turkey
Nuts and seeds
Cottage cheese
Steak
Beans and pulses
Whey Protein

If you are struggling to get enough protein in your diet, try adding some of these foods to your current plan.

Amino acids are the chemical building blocks of proteins, but only essential amino acids (EAAs) create a complete profile.

A protein with a complete profile will elicit greater benefits in stimulating muscle growth and regeneration.

Protein sources that are incomplete (lacking in one or more EAA) often have to be consumed alongside a complementary protein to create a complete profile. Animal protein sources tend to be complete, whereas plant-based sources may require 2 or more sources within one meal.

If you are vegetarian or vegan, it’s important you research into that you need in order to get the balance right.

My recommendation would be to aim for around 30% of your daily intake to come from protein.

If you are lost, don’t have a plan, and don’t know where to start, then send me a message and let’s have a chat!

This week sees the start of Ramadan, a period of deep spiritual reflection and fasting that Muslims around the world will be participating in for a full month.

This post is for those who are looking for some advice with their health and fitness routines whilst undergoing a fast from dawn to dusk, everyday over the next 31 days!

If done correctly, you won’t lose any gains throughout the month and can even see some good progression during this time!

Here are some tips so help maintain a good exercise routine whilst managing energy levels throughout the day:

1) Prioritise protein - this will be an essential macronutrient that will help maintain muscle mass and also help with energy levels. By eating protein, it will give you the feeling of being full for longer.

2) Timing your workout - Schedule your workouts during non-fasting hours, preferably in the evening. This will help with energy levels and hydration and will make your workout much more effective. Training pre-dawn is also an option as long as it’s before your last meal.

3) Adapt your workout - Strength training is the way to go here! You don’t want to be on a high intensity workout plan during this time as that will just create too much stress on the body. Strength training gives you all the benefits without the depleted energy levels.

4)Complex carbs - These carbohydrates are also known as slow release carbs which will release energy over a longer period of time rather than a sudden spike. This is key to controlling your energy levels throughout the day. Some examples are brown rice, oats, sweet potato, quinoa. Make sure to also add plenty of veg and fruit.

5) Listen to your body - at the beginning, adapting will always feel hard work but once into the routine, pay attention to your body’s signals and adjust intensity or duration as needed. Rest if needed as this is equally important.

I hope this advice can help you maintain your exercise routine, be sure to like and share with anyone who might need to know this.

Feel free to message me as well if you would like any further advice!

We don't give ourselves enough credit sometimes! 👏🏻

I'll always applaud anyone who does any form of exercise to look after themselves

Like many of you, I know that getting started can always be the toughest thing.

Whether it's for the first time ever, the first time this week or after that first snoozed alarm goes off.

Don't prolong, don't say no, it will only get harder.

Tell yourself that once you're there, thats the hardest part done.

Show up, thats the message for today!

If you made it to the gym today, give this post a like 😄

Meet Lisa! 👰‍♀️

Lisa has certainly had a successful journey, for multiple reasons!

A busy mum of 2, senior accountant at a big company and at the time, planning and organising a wedding! 🤯

Lots on her plate and minimal time to actually focus on herself!

I'm sure if anyone who is reading this and is planning or has planned a wedding whilst in full time work and a family to look after can understand how many plates she was trying to spin all at once!

But we made a plan and she absolutely smashed it! 💪🏻

Read below what she had to say about our time working together so far...

"My main focus was to get in shape for my wedding and I wanted to tone up and also to strengthen my core to support my back, which I have had trouble with for years.

Although I didn't have much weight to lose, I had fat to lose and muscle to build. I also had a significant birthday where it was really important to me to look and feel good (to get me over the shock of getting older) and also not to put on weight for my wedding.

I can only manage to get to see James once a week, but my body has transformed shape and for the first time in my life, I have a waist and muscle definition! I have lost weight, and have gained muscle and feel fitter, more toned and more confident about myself.

The dress I have chosen for my wedding is one I would never have contemplated a year ago. I have had so many comments from all sorts of people about how I have changed and what great shape I am in, especially from my partner who is amazed! I now rarely see my chiropractor who has also commented on this.

What started out as a trial to get some exercises to tone up, has turned into a life-style for me. I work out more, eat differently and feel great. I will not be stopping after the wedding. It will be on to the next challenge"

If you're planning a wedding and worried about time or what to do to get in shape and feel amazing on your big day, drop me a message and we can chat 😄

As I am sure you have noticed, getting in shape isn't easy.

Staying motivated all the time…

Eating the right foods… 🥗🍓

Having to figure it all out by yourself which exercise works best?

Then comes the killer workouts 😰

Watching your body shape improve, stay the same, improve again (maybe), stay the same again, or move backwards. 🤔

Wondering if you're ever going to get the results, never mind hit your goals.
​​​​
It's challenging doing everything on your own.

Especially if you aren’t sure what to do and if you have limited time
​​​​​​​
That's why every single day, I help guide people just like you to get into the best shape of their lives. 😄
​​​​​​
​​​​​​​My job is to show you the simplest, most effective way to:

1) Lose stubborn, unwanted body fat
2) Get fitter and stronger
3) Gain confidence and feel better than you have for years
​​​
No tricks. No scams.

Just a simple process (and expert coaching) that works.

Are you stuck and need help getting yourself exercise?
Send me a DM.
I am here to help.

You might think I’m being a bit dramatic but all of the above is true…

Exercising isn’t just about being fit or looking good.

Not everyone goes to the gym to look like a fitness model or bodybuilder, the majority go just to keep healthy physically and mentally!

If you can make just 3 hours available for exercise in order to improve your quality of life and prevent or delay a major change in your life, I’m sure you would start exercising.

Make sure you do and act on it now as it’s better to prevent rather than leave it before it is too late! 🕰️

Chances are you woke up to your alarm this morning and said to yourself…

“Ugh, another week of work.”

Well, not much you can do about that. We all have to work!

But what you can do is try to change how you approach this week.

You have two options…

You can feel sorry for yourself, take an age to get up, hit the snooze button over and over, and drag yourself to your workstation late, leaving you feeling rushed and chasing your tail all day.

Or

You can get up with drive and energy; you can get yourself ready on time, have a healthy breakfast, head to work, spend all morning getting yourself ahead of your workload, have a good lunch, and smash the rest of the day getting your steps done and even fitting in a workout!

You see, these two things are separated by one small decision.

And this decision is entirely up to you.

You either get up with positivity and attack the day!

Or…

You get up, making excuses and complaining about the week ahead.

I know which one I chose.

Get up early, get some work done, and leave yourself in an excellent position to have a positive and productive week.

Remember, your energy plays a huge role in how you feel daily.

Try and change it up, push yourself, and take on challenges with positive energy.

You will be amazed at the difference it can make!

This is Grace! 🌟

She came to me with a goal to get fitter, stronger and tone up!

She was new to the gym and had been training on her own but wasn’t seeing much progress despite putting in the effort so decided to get some guidance!

In our first year of training together, she lost over 17.5kg (over 2 and half stone), dropping 14.4% in body fat and hugely increased her strength and fitness levels!

A pretty impressive transformation!

She had all the determination to start with but just needed that planning and guidance plus accountability and with all the hard work she put in she smashed it, resulting in the transformation she deserved.

So if you’ve been training on your own, working hard but not seeing the results you’d expect or like, you too might need that extra bit of support to smash your goal!

As per my previous post in the week…
We are constantly bombarded with information about diet and exercise so it’s pretty normal to get confused at times.

Here are a few facts that might help clear up a few things…

The majority of the weight you see fluctuate on the scale is just water, very little is fat.

You need to OVEREAT 3500 calories in order to GAIN 1lb of fat.

There is no best exercise or diet for losing fat.

A calorie deficit and an enjoyable way of exercise to suit you is the best way to stay consistent and succeed.

Lifting weights WON’T make you bulky, but being in a calorie surplus will.

You CANNOT spot reduce body fat.

Just be patient and consistent and it’ll disappear from where you want it to eventually.

Carbs are a vital macronutrient needed on a daily basis. They help you with energy and recovery.

The type of carb is more important.

Prioritise slow release carbs over fast, reduce processed carbs and like with any food, if you overeat, you will gain weight over time.

Share this with someone who you think any one of these may help or like if its helped you!

Do the basics, repeatedly, day in, day out!

And what are those basics? 🤔

💧 Hydrate: Sip that water daily! It keeps the body lean, boosts satiety, and gives you that glow from within. Cheers to healthy hair, skin, and nails!

🥦 Greens on Your Plate: Load up on leafy fibrous greens to kick fat to the curb. Make veggies at least 40% of every meal. 🥗

🚫 Cut Processed Carbs: Scale back on bread, cereals, and crackers. Opt for a veggie swap – it’s not about eating less but making smarter choices.

🏋️‍♂️ Move Smart: Exercise isn’t just gym time! It’s a dance class, a stroll with the dog, a swim – find what moves your body and mind. Aim for 10,000 steps daily.

👊 Take Action: Simple yet potent – eat well and move more. Not everyone does it, but you can. Start today!

🤝 Accountability Matters: Surround yourself with supportive folks on the same journey. Accountability and commitment are key!

Ready to nail the basics?
Need a guiding hand?
Send me a message! 📩

My current clients are killing it! 💪