J. Helms Training

Twice a year at St. Pete Strength Club, we run Baseline Assessment Week.

And no… it’s not about the scale, body fat %, or before-and-after photos.

It’s about learning what your body CAN actually do.

One of the biggest reasons I value strength training so much is because it gives us real feedback. It helps reveal trends, shows where things are improving, and helps us pivot when needed.

Because strength isn’t always linear. Life, stress, sleep, injuries, work, kids, all of it impacts performance. Sometimes progress looks like:
• Moving with less pain
• Feeling more confident under the bar
• Recovering faster
• Getting your squat depth back
• Rebuilding consistency after a hard season of life

That’s why I care so much about assessments and intentional training instead of just “working out.”

I truly believe there’s something powerful about pushing yourself physically in a controlled environment. Not in a punishment way, but in a way that reminds you what you’re capable of.

Assessing your strength gives you the chance to pause and recognize your growth. To see where you started, where you are now, and what your body has carried you through along the way.

Sometimes the biggest win isn’t adding more weight to the bar. It’s realizing you’re stronger, more resilient, and more confident than you were six months ago.

And I think that’s pretty cool.

XoXo,

Coach J

Today’s training book entry✍️

Upper body day at the new Strength Club!

At the start of the week, my goal is to focus on different angles and improve my strength and stability, and I will always finish with conditioning. By the end of the week, I will practice more dynamic strongman movements.

Pictured -
A. Kettlebell Windmill 3 x 8e
B. Behind the neck press 4 x 6
C1. Seated Row 3 x 10
C2. Incline Bench 3 x 10
D. AFAP: Inverted Row 3 x 10 + Air Bike 3 x 5cal

Pressing and conditioning have been a weak point in the past competitions, so I am taking this off-season to make it my top priority!

Five-HUNDY 🤑

My proudest moment thus far in Strongman was running this weight on yoke. 500 has felt like a unicorn 🦄 the last few years of training but I told myself going into Florida’s Strongest that this was going to be the best yoke run of my life and by golly I did it.

Thanks for capturing this moment .dieselphotography

Florida’s Strongest 2026 - 🥉

The prep for this was more of a test of mental strength and of trust in myself. Nearly a month off of training leading up to this competition due to life getting in the way, pets getting very sick, and work ramping up as Strength Club expands (and a weight cut on top of that 🤪 ).

But sometimes the sh*ttiest circumstances produce the best results.

And despite all that, I felt ready.

Event 1 - Press Medley 140lb/115lb/155lb
Goal get to the log and clean it ✔️

Event 2 - 500lb Yoke run to 175lb Sandbag run
Goal under 35 seconds. ✔️ I am the happiest with this result. Many tears were shed this past year training to get to 500lb and to build speed with it.

Event 3 - Rising Deadlift.
Goal 380lb — due to timing they made 40lb jumps. Made 360lb (PR!) and stapled at 400lb

Event 4 - Saxon Deadlift
Goal touch it and smile lol ✔️ Everyone zero’d

Event 5 - 175lb Stone to Shoulder
Goal 1 rep (PR!) ✔️I think 2 reps was much closer than it felt but note to self to ditch the grip shirt and wear a cotton shirt next time.

A big thank you to and the team for organizing such an incredible competition!

A huge shoutout to the amazing women competing — happy to see so many more women at this competition this year!

Thank you also to the support squad for cheering us on through every event.

And of course, thank you to my inspiration, my love, and training partner for always encouraging me and pushing me to be my best. Your support means the world! 🖤

Next goal - break past 150 lb on the log 🫡

As a business owner, the emotional roller coaster of “I’ve got this” to “holy sh*t, I absolutely do not” is a daily ride.

But moments like this past Saturday are the ones that remind me the vision is alive and real.

Three years ago, I opened Strength Club with a simple goal: to create a space where all bodies could get stronger, supported by their coach and, just as importantly, by their community. A place founded on camaraderie, not competition.

Saturday’s Lift & Give was proof that no effort is ever wasted. Members and non-members. First-time lifters and seasoned ones. All different strengths and backgrounds packed into our tiny gym, cheering each other to personal bests.

And every single person gave what they could to support our local pantry helping feed hungry children.

This is what Strength Club is about.

This is the mission in motion.

Feeling deeply grateful this holiday season, and so excited for what the new year has in store for the Club.

Thank you members, coaches, and my beloved partner for making Strength Club amazing.

XoXo,
J 🖤

Strongman Saturday at !

The plan was to train through this comp for Florida’s Strongest. So this was a great time to work on my mental game and self talk. Thrilled to say I PR’d (twice!) during this competition. 💥

1) 355 Deadlift (PR 🎉)

2) Heavy, heavy Truck Pull

3) 140lb Log Press (PR 🎉)

4) 135lb and 180lb Power Stairs

5) 180lb H-Stone Max Distance Carry

As always so great to meet all the fellow Strong Women who make this sport so much fun! Thank you to the organizers! And now back to training for the next 🫡

A little Fall training dump 👻 🍂

This has been my busiest fall yet at the Strength Club (fortunately!!), so my focus during training sessions has been on intention. Even if I’m short on time or need to make adjustments because something doesn’t feel right, I ask myself how I can get the most out of myself during that session.

Some highlights from the past few weeks of training include hitting a 145lb axel clean and press smoothly, moving a 400lb yoke with more speed than last year, and finally getting the hang of the stone to shoulder lift.

Every day just trying to get a little bit better. 👌🏼

We made this for you (and a little for us too 😉🍴)

After years of coaching and hundreds of conversations with the people we train and coach, one thing is always clear: nutrition can feel overwhelming.

What to eat, how much, when, and how to make it taste good without spending hours in the kitchen...

So Shannon and I teamed up to create Fuel & Flavor — a recipe guide based on what we actually eat and recommend to our clients.

These are the simple, flavorful meals we’ve leaned on ourselves and seen work time and time again in and outside the gym.

We hope it helps take the guesswork out and brings some ease (and yum) back into your meals ❤️💪

Follow the link in bio to download your copy!

When I signed up for the competitions in Norway, I went in thinking most of the weights involved were nothing I could lift. I prepared myself to fail.

I have struggled with self-confidence in this sport. As a former team-sport athlete, strength sports made me feel like I don’t belong.

And once I was around all the amazing people in Fefor, it was a great reminder that I am the only one who can decide if I belong or not.

So, after the first event, I adjusted my mindset. Instead of running thoughts that I am not strong enough, I leaned into my strength—problem solving.

This stone I failed to lift the first time I practiced with it. I turned back around, played with my technique, and found a position that would work for my body. And sure enough, I picked it up and walked with it, setting a personal PR at a 231 lb carry.

A Friday reminder that the mind is the most powerful ‘muscle’ to train.

XoXo,

J

A Strength Club member today said my Norway trip looked like a lot of rocks 🪨 so here’s another picture of me with rocks. 🖤