Joel's Fitness

Joel's Fitness Welcome to Joel's Fitness! A company dedicated to physique optimization and lifestyle transformation.

Our goal is to deliver quality, effective, goal-focused fitness and wellness services at an affordable price.

08/09/2026

The one lift to rule them all: The barbell back squat. A true representation of overall strength. It's either crush it, or be crushed. There's a fine balance in training for strength where you always have to be pushing yourself past your current limits, but also aware of your ability to recover from training sessions.

I'm quite pleased with my progress over the course of this training program. I've tapped into new levels of strength, developed more muscle mass overall, and achieved a new level of confidence. The gym is like a playground for adults; the difference is, it's not just about going for a workout. At first, you learn to workout. Next, you learn how to workout intelligently (Training). Thirdly, you add in the component of laser focused, disciplined intention. This is where the magic starts to happen.

Your untapped strength potential is waiting for you. Get after it!

08/08/2026

Here's some footage of my recent max effort deadlift workout which is the 12th and final week of a power training program I've been following. Every workout, 4 times a week, I would push myself to the limit and strive to be a little bit stronger every day. When you've been consistently training for 15 years, the gains tend to slow down a bit, however every bit of progress is cherished.

This right here, is perhaps the hardest my body has ever physically worked since I've been alive on this planet. Every training session, brick by brick, I strive to find new ways to improve. Some additional reps here, some improved technique there, and a consistent, continual desire to be the best version of myself and experience what I'm truly capable of.

It's not just about lifting weights. Before I even set up for this lift, I was practicing gratitude for that which I already have and associating that with the feeling of accomplishment I knew was just right before me. To have faith in myself when the feeling of doubt creeps in. To pursue something with the decision to make it to the end, no matter how uncomfortable or hard it is. That's why I train: to strengthen the mind, body, and spirit.

Be grateful. Be humble. Treat others with respect, and remember that tomorrow is never guaranteed.

Be here now. 💪🏻☯️

07/05/2025

Finished up John Rusin's 12 Week program Functional Power Training with a bang. Lifting heavy weights is fun, as long as you convince yourself it is! If I view working out as a chore, sure enough that's what it becomes. On the other hand, when one views working out as an opportunity to bring the best version of yourself forward, and challenge yourself to become just 1 percent better than you were the day before, that's when the magic starts to happen!

I have fully convinced myself and embody the philosophy that working out is a fun, enjoyable activity. Despite the fact that I'm training with intensity and strenuously pushing my muscles to their limit, I still just view it as another form of playful movement exploration. I hardly ever have the mindset that I 'have' to go to the gym or 'must' workout today; the satisfaction and feelings of accomplishment are enough to motivate me to go to the gym and workout any day of the year!

Whether you're lifting weights, riding a stationary bike, walking on the treadmill, practicing yoga, stretching or whatever your form of mindful movement meditation may be, the same principle will always apply: use it or lose it. When you utilize your full movement capacities and train your brain to learn new skills, you get better at moving. On the same side of the coin, the less you move, the more stiff and less functional you become.

06/23/2025

If the bar ain't bending, stop pretending. 475 lbs Hybrid Sumo Stance Deadlift for a single. I've been training hard over the past 12 weeks, working on power development by utilizing principles of the conjugate training system. Essentially, it focuses on optimizing force output, by training both with maximal effort work (between 9-10 RPE), and dynamic effort work (for example, take 40-50 % of weight used for a 1RM on the squat, bench or deadlift, and perform explosive repetitions).

Think of the equation: Force (F) = Mass (M) × Acceleration (A).

To increase force output over time, you can focus on two things:

1. Increase the mass you lift — through max effort training.

2. Increase the acceleration of your lifts — by using lighter loads moved explosively, also known as dynamic effort training.

By progressively improving both how much weight you lift and how fast you move it, your total force output increases. And the faster you can produce that force (moving a weight from point A to B in less time), the more powerful your lifts become.

05/19/2025

Top set from today's training session. Just realized as I was watching the video that I forgot to put my lifting belt on for the set lol. Definitely would've moved a little quicker if I had the belt on during the set!

05/12/2025

Top set from today's Max effort lower body workout. I worked up to this heavy single of 500 lbs, then moved on to complete even more accessory work for the lower body. This set is just the tip of the iceberg. 🏔️🧊
Following this set I completed multiple sets of barbell back squats, safety squat bar Bulgarian split squats, and ended it off with a bang with loaded back extensions.

Not everyone enjoys a grueling lower body workout, and especially with beginners you will hear people talking like 'ohh it's leg day again', 'my legs are still sore from the last time let's do chest instead today': not this guy- I enjoy getting to put in the most intense physical exertion possible, and that's only logistically possible if you train your legs seriously. Do you really think you can achieve more force output with your arms, shoulders or chest compared to your glutes, legs and back? If you're bench pressing more than you can squat or deadlift, your training needs some serious re-evaluation.

So I'm entering my 30's this year, and some people would think I'm leaving my prime years. But ya know what? Frig the number or date on the calendar- I'm only just getting started and there's much more to come yet. I've been lifting weights for at least 15 years now and am a lifelong natural lifter, and don't plan on changing that anytime soon. Who really knows what the upper limit of potential is for a human being to achieve, when one really puts there mind to something and goes all in? I don't settle for mediocrity and I certainly don't limit myself to some arbitrary point of achievement, I'm always striving to become a stronger version of myself.

Ever since I started my fitness journey in the weight room, I have been making gains ever since. There are always ways to improve with respect to technique/ form, strength progression and conditioning, mobility and movement development and so much more. I've never once became bored of my routine in the gym over the past 15 years, and I can attribute that to mindfulness/ present moment awareness of the 'Now', discipline and consistency with my training regime, variability to avoid boredom but also allow for progressive overload, to name a few factors.

05/07/2025

This load is about 1.7 X my bodyweight. A squat from pins is harder than a regular squat because it starts from a dead stop, eliminating the stretch reflex and momentum. This forces you to use pure strength from your weakest position with no bounce or help from technique.

RPE stands for Rate of Perceived Exertion. It's a scale (usually 1–10) used to measure how hard a set feels, with RPE 10 meaning maximal effort—no reps left in the tank. What do you think my RPE was for this set? I'm thinking between 8 and 8.5.

The goal is to make the heavy weights feel light. When you can find enjoyment and joy from doing intense physical exercise, that's when the magic starts to happen. 🪄💪🏻

04/28/2025

This workout had me feeling like a primal caveman. I worked up to a max effort attempt with 455 lbs bar weight, and an additional 40 lbs of chains. So at lockout I had pulled a total of 495 lbs.

The first attempt can be seen in the video followed by my second attempt. On the first rep I started shaking and got stuck/ started to descend about 3/4 of the way up, but I said screw that and channeled my inner beast mode and finished the rep. For my second attempt, I successfully completed the rep and actually more smoothly and without the added twerking lol. Muscle memory is a real phenomenon, and after I knew what the weight felt like from my first max effort attempt, I locked in and knew I had it the second time.

Showing up isn't enough- train insane or remain the same! The mindset is half the battle. The inner voice and self talk during a grueling workout is what can make the difference between hitting or missing a rep. Furthermore, expressing gratitude for the strength given to me and granted to my Central nervous system has allowed me to push myself further and experience new levels of strength realization. If your body doesn't feel safe or have stability, then your strength gains will be limited.

04/14/2025

Everybody wants tree trunks for legs when you're a gym rat; but ain't nobody wanna squat the heavy ass weight to get them- I'll do it though!

This was a top max effort set on my Max Effort Lower body day. This set featured 265 lbs bar weight + 40 lbs of chains = 305 lbs at the top of the rep (the chains decrease in weight as they are lowered to the floor, it's called accommodating resistance).

It's not enough to just show up the gym and go through the motions if you have serious strength and conditioning goals: you have to put the same effort and intent into your fitness goals as you do other areas of your life. How badly do you want to go see that new movie, or watch that upcoming hockey game? How badly do you want your bills paid on time and to have a successful working career? You have to want your fitness goals as much if not MORE than your other life goals. Think about it.

Imagine for a moment, as grim as it sounds, that you were swimming underwater and somehow got trapped: your leg got hooked up in some fishing ropes/line and you start to panic. How badly would you want to get above water and breathe air into your lungs in that moment? Think about the feeling you would have as the only thought you had in that moment was being released and getting above water and breathing in fresh air. This is how badly you have to want your goals as 305 lbs of iron is compressing down on your spine, failure is not an option.

Lastly, I'll end on this note. Anything that can be manifested in your reality must first occur in your mind. First as a thought, then a visualization. I imagined myself successfully completing this rep moments before stepping up to the bar, and didn't accept 'drowning' as an option. There's fresh air to breathe damn it, and I'm not stopping until I take that next breathe.

It's a great feeling to be an early adopter of a revolutionary principle of Head over foot locomotion principles coupled...
03/27/2025

It's a great feeling to be an early adopter of a revolutionary principle of Head over foot locomotion principles coupled with animalistic ease.

Rope flow is going to grow soon, as the trend is becoming stronger globally. People can be seen walking head over foot now all over the province, you just have to open your eyes. 👀

Once you discover the feeling of channeling figure 8 patterning, figure 8's relate to gait, you will embrace it as the new way. The 'Tao of movements'. Rope flow is a Martial science - it's the foundation of all things physical.

But we all have to give credit where credit is due. I am the first one to set this trend in this beautiful province of Newfoundland and Labrador, and I started practicing rope flow in 2019.

It's up, down, all around. 360° movements. No more being stuck walking like a stick man with immobile joints. Nobody wants to be this person when they're older --> 👵🏻🩼

Pick up a skipping rope, just don't actually 'skip' or 'jump' with it- that's old school and outdated. Join in on the 'moving conversation' and trend that I, Joel PJ Tompkins, have started in this province: Rope Flow is the way, and it's waiting for you to discover the practice.

Address

47 Barton's Road
St. John's, Newfoundland And Labrador, NL
A1S1H3

Opening Hours

Monday 6am - 10:30pm
Tuesday 6am - 10:30pm
Wednesday 6am - 10:30pm
Thursday 6am - 10:30pm
Friday 6am - 10:30pm
Saturday 6am - 10:30pm
Sunday 6am - 10:30pm

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