J McCulloch Fitness

HERE WE GO! GET YOURSELF IN AMAZING SHAPE FOR THE SUMMER! ✅

If you are someone who:
- Wants to lose weight for the summer ✅
- Wants to feel confident ✅
- Wants to get fitter ✅
- Feel and look amazing on holiday ✅
- Learn how to lose fat and keep it off ✅
- Build confidence in and out of the gym ✅
- Join a community of like minded people with the same goal ✅
- Learn how to lose fat while eating the foods you love ✅

Then this is for you!

I will be running a bootcamp from April 6th-June 11th with the purpose of helping you achieve all of the above!

You still have time to reach your goals

So let’s work together and smash them out the park for the summer!

To get more info DM me or put a thumbs up on this post!

Let’s get you in amazing shape for the summer

@ Glasgow, United Kingdom

PROGRESS UPDATE

Week 1 - 81kg
Week 12 - 77.5kg

My 12 weeks with has come to an end and honestly I don’t think it could’ve gone much better

At the start I was coming off of a terrible shoulder injury and thanks to the team I was back up and running and able to train

It started off light and the purpose was to get moving and build my confidence again

Once I was more confident in my shoulder I was able to push myself and really drive toward my fat loss goal

Reflecting back a lot has happened in the last 12 weeks including leaving my full time job and taking the leap to being a full time coach

Now we are primed and ready for the 12 week peak and this year I have a massive goal set and I fully intend to achieve it

I am honestly buzzing with the results and I cannot wait for the results in 12 weeks time

Time to bring it home ✅

Let’s fu***ng go!!

Welcome to the group Arlah-Grace O’Reilly ❤️

Congratulations to and she’s perfect!

GYM ANXIETY.

Gym anxiety is something a lot of people have

As unfortunate it as it is the gym can be an intimidating place for some people

I wish it wasn’t

I want everyone to know that they belong in the gym

They belong in a place that helps them improve physically and mentally

I have met some incredible people through the gym and some people that I call friends

The gym is a community and people in the gym should help and support each other

We’re all in this together so let’s stick together.

If you do suffer from gym anxiety then these are some tips that could help.

I want everyone of my followers to know that I am always here to help you no matter what!

I want to help you.

This post was inspired by last weeks questions and an incredible coach Mark Carroll.

I wanted to share this with you

THE IMPORTANCE OF GETTING YOUR STEPS!

Every coach and PT bangs on about it

‘Get your steps in! You get your steps in yet? Come on let’s get 10K!’

Probably sick of hearing about steps (not the band, they’re class)

However, they are incredibly important.

Think about lockdown and not being as active.

A lot of us (including me) put on a lot of weight and most of that was due to inactivity.

You don’t realise how much you move and how important it is until your forced indoors

Going for a walk and getting your steps is such an easy way to burn calories

Being active is also great for our mental health.

So here are some ways you can increase your steps:
Park far away from the office (i don’t care if it’s raining, take a jacket)✅
When you’re at the office take the stairs and not the lift ✅
When you go shopping park far away from the shopping centre ✅
If you work in an office or work from home set an alarm every 45 minutes as a reminder to move ✅
As above - drink more water. More water means more trips to the toilet which means more steps ✅
If you take the bus and it’s not due, instead of waiting on the bus walk to the next stop ✅
Take 20-30 minutes on your lunch to go a walk and clear your mind ✅

Have I missed any out? Let me know in the comments!

SPACES AVAILABLE!

I have spaces available for 1:1 and 2:1 clients to join before the end of the year.

You still have plenty of time to make changes and feel good going into Christmas and New Year!

If you wait for the right time you’ll wait forever.

You just need to start!

I promise you’ll wish you started earlier!

If you’re interested DM me or comment IM IN!

WHO YOU HANG OUT WITH DETERMINES WHAT YOU DREAM ABOUT AND WHAT YOU COLLIDE WITH. AND THE COLLISIONS AND THE DREAMS LEAD TO YOUR CHANGES. AND THE CHANGES ARE WHAT YOU BECOME. CHANGE THE OUTCOME BY CHANGING YOUR CIRCLE
Seth Godin

It’s incredible what surrounding yourself with like minded people can help you achieve

Since starting my journey I have surrounded myself with like minded people and coaches

The energy they give off is insane and it’s so easy to feed off and use to your advantage

The MTN 12 week peak had 50+ like minded people all striving toward the same goal

It was an invaluable experience and one I will remember forever.

My friends at the bottom have been brilliant since I started this journey.

They understand the journey I am on
They encourage me
They push me
They support me

They’re a huge reason I am where I am

When you begin a journey like this whether it’s weight loss or a new business

The ones that truly support you will stick by you and push you

Those who don’t get it will fall away.

As sad as it seems it’s the harsh truth but this is your journey.

To those that have helped me and supported me on my journey so far, thank you 💙

No matter what journey you venture on, surround yourself with like minded people, feed off of them and their energy

You’ll learn so much and you’ll be glad you did.

RIDING INTO THE WEEKEND ON MY SWAN!

Another successful week of clients, training and taking my business forward.

A busy weekend ahead but one I’ll enjoy and ensure I tick off my task list and be productive.

What’s your plans this weekend?

THAT FEELING!

No matter what type of exercise you do you have that incredible feeling of accomplishment!

You’ve achieved something and you worked hard

It feels like what is described in the answer to my question!

You just feel fresh and alive!

Especially after cardio!

You get that dopamine release and you honestly feel great afterward

No matter what type of exercise you do, ensure you:
✅ work hard
✅ push yourself
✅ strive to improve on each session
✅ learn something each session
✅ above all enjoy it

Who else gets this feeling after a hard session?

FIXED GYM MACHINES. SHOULD YOU USE THEM?

Short answer is - Yes

Why should you use them?

Well there are loads of reasons but here’s a few:

They’re perfect for beginners ✅
- if you’re new to the gym being handed a set of dumbbells or a barbell can be a daunting experience.
The great thing about fixed machines is they move in a fixed path and they teach you the basic movement.
For example in the photo I’m doing a shoulder press, the basic movement is up and down and you feel the shoulders working.

Safety! ✅
- this is a big one! When you come to the gym you need to be able to perform the movement as safely as possible. If you’re not sure of a certain movement then perform it on a machine until you feel safe moving on to more advanced pieces of equipment.

Machines show you what muscles you’re working and the name of the movement ✅
- again another great tool for beginners. You get to know about your body and what muscles you should be working. Educating yourself during the process is key. It’s how I learned a lot of the names of muscles when I first started off

You move in the correct path and with full range of motion ✅
- with any movement in the gym you want to work the muscle in full range of motion and in the correct path. This does go back to my point of being perfect for beginners but working in full range of motion is extremely important for building muscle and avoiding injury

You can isolate muscles ✅
- Most likely one for more advanced people in the gym or ones with specific goals. Machines are great for isolating muscles and working them to failure. For example a leg extension is perfect for isolating the quads!
If you are trying to grow a particular muscle then I would recommend fixed machines to really isolate the muscle and push it to fatigue!

Have I missed anything out? Let me know in the comments.

Do you use fixed machines in your training?

WHY DO WE TAKE PROGRESS PHOTOS?

It’s easy really, the proof is right there in front of you.

To see the changes that we can’t actually see

Ever heard the phrase ‘you can’t see it until you see it?’

No? I may have made that up!

But it’s true, you can’t see your progress until it’s spelled out right there infront of you.

One of my clients took hers today and she was so happy by the progress she had made!

She said herself ‘I wasn’t sure if this was working’

She took them and saw clearly that she was losing fat and making amazing progress!

We likely won’t see changes day to day or week to week

But comparing 4 weeks apart or 8 weeks apart or even 12 you will see very good progress

Provided that you do the right things consistently and work hard throughout!

It also allows us to see where we are perhaps losing most of our fat or building most of our muscle.

And it can help us make changes if we are maybe not seeing the progress we like.

Some of these photos are 4 weeks apart.

It’s incredible what you can see in just 4 weeks.

There other pieces of data we can use like:
Scale weight
Energy levels
Performance in the gym

But sometimes (especially scale weight) these can be skewed by outside factors.

If you have been doing the right things consistently and working hard you can’t fake a progress photo

Even if you don’t have a coach but you train regularly I urge you to take a set of progress photos and compare every 4 weeks or so

It may not be the most comfortable experience but I guarantee that it will benefit you in the long run.

It may even give you that motivation you’ve been looking for!

Trust me, take them. You’ll be amazed by what you see!

What a bunch! ☺️

Side note: Every boy wanted to be a saiyan when they were a kid

Now they go to the gym to look like one! 💪🏼😁