JCPT Performance

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JCPT Performance

If you're someone who takes their training seriously and wants an instant upgrade to their training

12/12/2021

Like many of my friends there came a point where I was fed up with home workouts and lost my discipline and motivation towards training during lockdown.

But then I set my focus towards running this Melbourne Run and convinced to join me! It gave me something to strive towards and I found a new purpose in training again. It was refreshing! Training was fun, I was loving the aerobic gains and the challenge of running long distances!

We originally wanted to attempt the half marathon and after working up towards 14km my left knee was giving me issues so we decided to go for the 10km run! It was the first time joining in on a running event and we loved it!

New goal: complete the Melbourne half marathon 2022 and smash my 10km time! Let’s go 🙌

21/11/2020

Melbourne gyms are open!🙌

Been too long since I lifted anything heavy and what a feeling 👌 great couple of weeks back into proper strength training! Keen to rebuild.

Chilled first week getting back into the swing of things ✅
Pushed a little harder this week ✅

AMRAP TB Deadlifts @ 135kgs —> hit 16reps 🥵

Happy Friday everybody☀️🙏🏼

28/10/2020

We all need a Batman in our lives.

Gyms reopen November 8th!! 💪🏼

DM to book in a consultation/session.

21/10/2020

Keeping our bodies and our minds sharp💪🏼

Big HIIT session with yesterday! Nothing better than training with someone who goes just as hard as you do! RESPECT 👊🏼

- DB Chest Press
- Banded Squats
- Shoulder Presses
- Battle Ropes
- Ladder work
- Banded KB swings
- MB slams + throw upwards
- Lateral Lunges
- MB Chest pass into ground

X 5 Rounds
45s ON 15s OFF
30s ON 30s OFF
15s ON 45s OFF
30s ON 30s OFF
45s ON 15s OFF

Finished with 5 mins of core as per Niko’s command 😂

Try it out! 🔥🔥🔥

Thank you .a_2203 📸

13/10/2020

𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐒𝐎𝐔𝐑𝐂𝐄𝐒

Everyone knows that protein is an essential macronutrient for building muscle. But did you know that you should also maintain high levels of protein whilst trying to lose body fat?

𝙒𝙝𝙮 𝙬𝙤𝙪𝙡𝙙 𝙮𝙤𝙪 𝙙𝙤 𝙩𝙝𝙞𝙨?

Simple. To maintain as much muscle mass as possible in a calorie deficit.

A research based recommendation of protein consumption for anyone wanting to gain or maintain muscle mass whilst training is between 1.6-2.2g/kg body weight.

I’ll use myself as an example: I weigh around 92kg, so 92 x 1.6 = 147 and 92 x 2.2 = 202, therefore, my recommended daily protein consumption is between 147-202g protein per day.

1g Protein = 4 calories. Knowing this you can work out your preferences of fats and carbs with your left over calories. Happy eating y’all! 🙂

PS. If you struggle meeting your daily protein intake, reach out and we can discuss some nutritional strategies for you to implement in your diet 🍉🥑🥬🍳

12/10/2020

𝐓𝐇𝐄 𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐂𝐄 𝐎𝐅 𝐅𝐎𝐎𝐓𝐖𝐄𝐀𝐑

I’ve had several clients recently ask about what shoes are good for running so I’m sharing my next purchase.

You risk many injuries running with the wrong types of shoes from blisters, shin splints, plantar fasciitis to more severe injuries such as stress fractures.

I highly recommend ASICS as they’re certified by Sports Medicine Australia and they provide quality footwear for runners 🏃‍♀️🏃‍♂️

11/10/2020

DAY FOR IT☀️

Feels good to be out running again and to be pushing boundaries with my meniscus rehab!

Solid effort to my boys who hit some PBs today on their runs too! Its money in the bank - next week we’ll build on it even more.

Using this time wisely and investing in my long term health and performance!

Enjoy the rest of the weekend fam!😁👌

08/10/2020

𝐈𝐒 𝐓𝐀𝐑𝐆𝐄𝐓𝐓𝐄𝐃 𝐅𝐀𝐓 𝐋𝐎𝐒𝐒 𝐀 𝐓𝐇𝐈𝐍𝐆?
Simply, no. Is targeted muscle growth a thing? - THE ANSWER IS YES.

We CANNOT pick and choose where to lose body fat from. While in a calorie deficit, our body will drop fat from unspecified areas (this is different for everyone). E.G some find they lose weight in their face first while others may lose from their hips, thighs or arms. This is something we cannot control.

We CAN target body parts through muscle growth!
We aim to achieve desired shapes through building muscle, this is done through resistance training (strength and hypertrophy) and ensuring that you’re eating a sufficient amount of protein in your diet.

To achieve body change (muscle growth/fat loss) you must provide the body with a necessary stimulus in order to elicit that response. Overall, we do this through nutrition, training and lifestyle interventions.

Regardless of your diet type (keto, Mediterranean, paleo, high carb etc), in order to lose fat you must place your body in a calorie deficit.

𝙃𝙤𝙬 𝙙𝙤 𝙬𝙚 𝙙𝙤 𝙩𝙝𝙞𝙨?
As a coach I highly recommend my clients use apps like MyFitnessPal or Cronometer to track their recommended calories. This ensures that they accurately meet their body composition goals.

Any questions? Get in touch!

06/10/2020

2020 isn’t over yet. Back yourself!

Let me know in the comments section below or DM me so we can discuss it in more depth! 😁

#2020

05/10/2020

𝐎𝐔𝐓𝐃𝐎𝐎𝐑 𝐒𝐄𝐒𝐒𝐈𝐎𝐍𝐒 𝐀𝐑𝐄 𝐁𝐀𝐂𝐊!!!

With the easing of restrictions I have begun running outdoor personal training sessions again 😎

I am giving 𝟑𝐱 𝟏𝐇𝐑 𝐒𝐄𝐒𝐒𝐈𝐎𝐍𝐒 𝐅𝐎𝐑 𝐎𝐍𝐋𝐘 $𝟏𝟎𝟎 to my next 10 new clients. 𝐒𝐀𝐕𝐄 $𝟖𝟎! This offer was initially for Jetts members only although I decided to share it for 10 lucky people here too. 𝘊𝘭𝘢𝘪𝘮 𝘺𝘰𝘶𝘳 𝘴𝘱𝘰𝘵 𝘸𝘩𝘪𝘭𝘦 𝘺𝘰𝘶 𝘤𝘢𝘯!

If you live in 𝐄𝐍𝐃𝐄𝐀𝐕𝐎𝐔𝐑 𝐇𝐈𝐋𝐋𝐒 and this is something you would be interested in, please fill in this form and I’ll be in touch: https://forms.gle/Qso5zXoR9EogxV6eA

Cheers! 💪

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Melbourne, VIC

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Northern Pavilion Fawkner Park, South Yarra

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