JettFuel Fitness

06/10/2023

For a lot of folks jumping straight to counting calories can be a bit daunting. If that’s you, I suggest just tracking food instead. Whatever you eat or drink (excluding water), just write it down.

Once that’s done, start weighing and counting one meal at a time. My client here has been tracking food pretty well for the last 4 weeks, so I figured it’s time to step things up, and since their goal is to gain weight I’ve also given them the task of making this meal at least 700 calories as well.

You gotta start somewhere. Tracking your food is that start, and calorie counting one meal at a time is the next step.

23/07/2023

How do you know if a muscle is a strong point for you? What should you do with it?

Both fair questions. A muscle should be considered a strong point if you notice it growing steadily even when it’s only being hit by exercises that don’t focus on it (ie. shoulders in the bench press).
The more pressing question is what to do with it? You’ve likely heard people pay lip service to the idea of bringing up your weak points, and for sure this is important, but it’s worth considering that not one ever becomes a champion based on their weak points.
We know who Pete Rubish is because he had an amazing deadlift, we know who Ray Williams is because of his amazing squat. Ronnie Coleman was known for his back, Kevin Levrone was known for his arms. No great athletes are known for bringing up their weak points, as necessary as that is to do.
So you should consider at least *sometimes* spending a training cycle or two taking your strongpoints as far as you can.

Anyway, on that note, here’s some photos of the team training shoulders (my personal strong point). Don’t neglect your shoulders, they’re an integral part of any physique, male, female, big or small, every physique can benefit from better shoulders & there’s a ton of functional, joint health & athletic benefits to training them.

20/07/2023

https://youtu.be/gNtDL3hhPmY

-I thought some longer-form content would be worth putting out there discussing more comple...

14/07/2023

I want to talk with you guys about ‘food guilt’ and other related emotional issues in dieting.

Recently I’ve had more people come to me for diet coaching and I’ve heard a lot of people say the same things and present with the same issues about how they feel guilty about what they eat or anxious about writing it down, all these negative emotions that get in the way of properly tracking their diet, which makes successfully controlling your diet whether it’s for weight loss, weight gain, maintenance or even improved health much more difficult.

I think everyone experiences feelings of guilt or anxiety about food whether they’re dieting or not because at some level everyone generally knows what’s ‘good’ or ‘bad’ for them to eat. No one’s out here convinced that soda or KFC is actually good for you. And if we’re being serious about what motivates people, negative emotions are very legitimate factors. Sometimes feeling embarrassed or ashamed or guilty of your diet & the physique or health it’s gotten you can be a powerful motivator.

However, for most people, it’s important to at least *start* with the positives. Chances are, if you’re reading this, you’re making some effort to train, whether it’s completely random, or with a structured program, or with myself or another coach. You’re probably making some kind of effort to improve your diet too, whether that’s just intuitively trying to eat ‘healthier’, all the way up to tracking calories or macros or even getting help via diet coaching.

These are all steps in the right direction and you really should feel proud of that. Recognise the improvements you’ve made in your habits. Before I started training, I barely exercised at all and my diet was terrible, a huge portion of it was junk food and I ate barely any vegetables at all. When I started training, for some reason I just came to the conclusion that I also needed to eat better foods, whatever that means. Before long I was a lot fitter and healthier and a lot happier with my physique, and that was a long time before I knew how to train or diet effectively.

So be proud that you’re taking steps in the right direction, and don’t be afraid to write down when you’ve had some junk food or a beer or wine or two. Tasty food can make you happy and there’s nothing wrong with that, and you can fit it into your diet a lot more than you’d think, but if you let eating tasty food making you feel bad then what’s the point at all? a lot of people who are overweight are unhappy with their body AND they don’t even really enjoy the food anymore. Who wants that? Enjoy tasty food, don’t feel bad about it, diet and train effectively, feel good about that, and get the best of both worlds. Just take it one step at a time.

27/06/2023

Hey All,
Just wanted to announce that I'm running a seminar on the deadlift this Thursday at 5:30pm at the Anytime Fitness Eight Mile Plains club.
I'll be covering deadlift technique, safety & injury considerations, programming and variations for different goals.
It's on at the same time as the stretch and mobility class usually is, so for this week it'll be replacing that.
There'll be a ton of great info on one of the most important exercises that will be in almost any training program, so I'd say it's really worth coming to if you can.

15/05/2023

💪🏼GROUP FITNESS TIMETABLE 💪🏼
As of this week, please find our updated group fitness timetable here at AF Eight Mile Plains 🙌🏼

Group Fitness is a great way to not only get an epic workout in, but to be part of the community! Meet like-minded individuals, sweat together and hold each other accountable! 🥰

All Anytime Fitness members are welcome!
😁😁😁

11/05/2023

On the matter of supplements, let me give you some pointers about which ones might be a good idea for you.

The first thing to keep in mind is that supplements are 100% optional. You can and WILL get fantastic results with absolutely no supplements at all as long as your diet and training is remotely well executed.
Still, they can make a noticeable difference especially under certain circumstances, so let me outline those for you.

Firstly there’s creatine. It’s the cheapest and probably best supplement. It makes you a little stronger, gives you a little more endurance, helps you stay a little more hydrated, helps you recover a little better, gives you slightly better pumps and actually enhances brain function slightly. It’s probably the only supplement I’d always recommend.

Then we have protein powder. Everyone knows about protein. If you’re trying to gain weight and have trouble eating enough calories, protein powder (particularly a mass-gainer type) can help. If you’re dieting and trying to get sufficient protein with minimal calories, protein powder (particularly something like a casein protein custard) can help. If you’re really, seriously trying to optimise your recovery and muscle gain, a protein shake of virtually any kind asap post workout can help. It’s relatively cheap and usually tastes pretty good.

There’s pre-workouts. The main thing you’re looking at here is caffeine. They have other ingredients that do a lot of cool stuff, but essentially the reason to use pre-workout is to get more energy and focus to train harder. If you don’t already drink caffeinated beverages, I’d probably just start with that. A coffee or energy drink. When that stops being enough, maybe a pre-workout could be good. I’d highly recommend starting with a low dose (~200mg caffeine / serve, 1 serve) and a low frequency (once a week) and cap the amount at a relatively high dose (up to 700-800mg) and a moderate frequency (two, absolute max three times a week). Once you’ve hit this point you should spend at least 1-2 months not using any more caffeine than a coffee or two a day. Do *not* go straight to the highest amounts, you will only diminish the effectiveness faster.

As for vitamin and mineral supplements, I tend to find they help if you’re dieting quite hard because you might not be getting all the nutrients you usually do, but if you’re not dieting hard you *probably* don’t need one unless you have a noteworthy deficiency, something you’d want to discuss with your doctor.

Those are the big ones. There’s of course many other supplements, and a lot of nuance to them, so if you want more information about them go ahead and shoot me a message or just ask the next time you see me.

11/05/2023

Unfortunately not every machine is built for every person, but that doesn’t have to stop you from making great gains. Get creative, experiment with what you have available to you and make sure you get the best workout you can, for example, using a yoga mat so you can leg press deeper.

11/05/2023

Hey guys!
Our partner Supplement Dr. Is doing a grand opening event for their Mt Gravatt store this Saturday,
As you can see the first 50 customers are getting a 2lb protein powder gift and the first 100 are getting a bunch of other stuff, so I’d highly recommend going in if you’re looking for some supplements.
I’ve also got the affiliate code E39Y you can use for a discount.

21/04/2023

Whether I'm coaching you or you're just following the page for some good info, I've decided to start a little series explaining training terminology that you're likely to run into sooner or later.

20/04/2023

If you're interested in deadlift training, or even just warming up for any big lift, give this video a watch. I go through my usual deadlift routine & discuss a few good bits of information along the way.

This is my current deadlift routine which makes up the first part of my lower body sessions, and some of the reasoning behind it. I’m hoping to hit 255kg fo...