J.C Achieve Fitness

05/25/2020

Do you use ice to recover from heavy training or injury? If so, you need to read the blog article linked in my bio today📲
In 1978 Harvard physician Dr. Gabe Mirkin coined the term RICE (Rest. Ice. Compression. Elevation.) as the recommended treatment for sports injuries. Since this time, the medical community has religiously used this protocol for the treatment of all acute injuries AND in the recovery of intense exercise. But here's the deal, just because the pain and soreness you experience is decreased temporarily with ice does NOT mean you’re being OPTIMAL with recovery!🤯
What most don't realize is that in 2013 Dr. Gabe Mirkin came out and WITHDREW his original statement writing, “Subsequent research shows that ice can actually delay recovery. Mild movement helps tissue to heal faster, and the application of cold suppresses the immune responses that start and hasten recovery."❌
To read the full blog post (8-10 min read) on why ice is a bad idea after injury and in the recovery from intense exercise (including 30 cited research articles), check out the link in my bio!📲
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03/28/2020

Throwback when training and coaching was life, strange what can happen in the space of a few weeks. Lockdowns & isolation can be hard mentally try keep active as you can I know all we see now is home workouts everywhere you go on social media which may start to become repetitive & irritating, but if your constantly scrolling on your phone reading up on every little article on COVID-19 eating sh*t & being completely inactive it's only a matter of time it will be a leading factor in paranoia & anxiety levels going through the roof keep moving is my advice. 👌

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03/18/2020

I've seen alot of trainers at home & here in Canada publish home workouts with the madness that's happening with Covid-19 and with Ireland currently in lockdown thought I'd give my bit to anyone at home that currently has no access to a gym who's itching to get moving 😂

Perform A1/A2 as a superset then repeat move on etc. Make necessary adjustments to reps,sets & recovery time appropriate to your own fitness level/current limitations this is just a guideline.

Any questions give me a shout happy St Patrick's day hopefully all of this will blow over soon 🇮🇪🏋️‍♂️🙏

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01/16/2020

Shoulders 🏋️‍♂️

The video below gives a broad exercise selection on how to target each muscle group. The shoulders are made up of 3 separate muscle groups frontal,middle,rear commonly referred to as delts.

In the attached video I also incorporated stability exercises (bottoms up kb press) ,unilateral (single arm db press)& prehab Strengthening exercises (MB chest press straight arm) along with metabolic exercises (high pulls, single arm prone ropes, db shadow boxing)

Give them a try 👌

12/02/2019

12/02/2019

Haven't posted anything on this for awhile some reason wasn't posting automatically from my Instagram account. Couple of snaps from train the trainer where we managed to raise 6000CAD for kid sports in the tri-cities area.

09/22/2019

✅1-1 pt sessions starting at 4.30am 👌

✅PM fitness classes in a different facility🌏 sleep has become a thing of the past🤦‍♂️ but I f**king love this s**t 😂🏋️‍♂️🏃‍♂️

@ Edmonton, Alberta

09/06/2019

Canadian's the most enthusiastic people in the world when asked to pose for a picture 😂😂🏋️‍♂️

08/13/2019

➡️ Glute Med & Tear Drop.

🔴first exercise shown is an activation exercise for your glute med, weak glutes can be associated with limited hip abduction strong glute med will give your pelvis more stability and control during your running gait.

🔴Tear drop (vastus Medialus) located above your knee. This is the second exercise shown trust me with a heavier band this exercise is awful 😂😂 strengthening the tear drop muscle will allow for more stability in your knee giving you more protection during the ascent phase of a squat COD along with landing 👌
Give it a try 😁

07/19/2019

I'll give one thing to the Canadians they know how to set up a gym and that's only half of the size of this place 😂 new facility that I will be personal training out of 💪👌