https://650personaltraining.weebly.com/

650 Personal Training, Alcester (2026)

13/02/2023

Looking for some guidance in the gym or help with your fitness goals?

Call and book your free 30mins chat today

If you didn't know I PT from The Greig!

28/03/2022

It's back!!!

Are you looking for some help to get summer holiday ready?

Or do you a health and fitness goal that you need help achieving?

Based from Winchcombe Rd, Alcester , starting Wednesday 6th April 1730-1830 and 1830 to 1930 until August

Limited to 12 people per session, so please book via the links below :D
Starting from £10 per session. Please follow the link below to find out more or comment below

5.30pm class
https://www.eventbrite.co.uk/e/boot-camp-with-jack-1730-1830pm-tickets-163375525595

6.30pm class
https://www.eventbrite.co.uk/e/boot-camp-with-jack-1830-1930-tickets-151975403523

15/03/2022

Another happy cleint who is fitter, happier and stronger. ⭐️⭐️⭐️⭐️⭐️

"I was bought a voucher with 650 for Christmas and I’ve had my consultation, 4 sessions and personal plan with Jack. I had been going to the gym for the past 3 months and had become stale and didn’t feel like I was making any gains. I’ve also suffered with lower back pain for years from playing tennis and golf and constantly have stiff backs after exercise. I wanted to see if it was possible to improve this. Jack has pushed me to do exercises that i wouldn’t have done with a proper structure to work to. For the first time I can honestly say I am pain free with zero stiffness in my back. I’m making gains now with a good focus to my gym sessions. Jack has listened, tested and produced a plan that works, all with a smile and positive attitude to boot. Would I recommend Jack, hell yes! "

Are you looking for a ?

Or are you after a bit more structured to your ? Or just some guidance and advice? It is all available through . I have standard PT packages which can be tailored to you!

Would you like a free 60mins nutritional masterclass? Like this post and comment what time would best suit you!

26/01/2022

Are you looking for that extra push or need help with you New year resolutions?

Take a look below at one of my clients who I have been working with since November! I have 3 spaces available for 1-2-1 or groups of 2-3 people looking for that extra push and direction!

DM me for more info.

📣📣Client Shout out 📣📣

So I would like to say a massive well done to my client who has been working her socks off! She started her PT journey 10 weeks ago, with her dress size around 14/12 and is now a solid 12, dropping her and increasing her . Not only that, she suffered from lower back spasms and knee pain (a diagnosed condition). Both of these have both gone or reduced, due to the bespoke programming and progression I have put in place for her 1-2-1 training and lone gym training.

We first met when I approached her at the gym on a monday evening shift at the , where I work and she is a member. I helped correct her form and figured out through reading Glute lab book () the "normal" stance for her hip hinge movement pattern e.g A deadlift, didn't suit her anatomy! She now squats and deadlifts with a wider stance, however, this is best suited to her hip shape, which is allowing her to get the most out of her training!!

Take a look below her testimonial she left the other day!!

⭐⭐⭐⭐⭐
Jack has been a fantastic coach for me with my fitness. He has designed programs that are tailored to my fitness needs and has enabled me to push myself with exercises I would have steered away from without his support.
Having had a 10 week course of personal training sessions I have benefited from being taught how to properly exercise and weight train to not cause additional pain on existing injuries. I used to be a person that hated the gym and any form of exercise and with his support I have now grew to love attending. He has also supported with dietary advice, this alongside the exercise programme has proved successful with clothes no longer feeling tight and weight loss and body fat loss!
👍

Train right
Stay consistent
Eat right ( and enough)
Scales don't always show the whole picture do they Lauren!?

Are you looking for a coach?
If so, and you want me to be your comment below or DM me 💪.

As always, if you have an questions or would like to know more comment below or DM me 😁

21/01/2022

Here are my tips to help you improve your .

If you are able to get 1 or 2 then try to practice your pull ups every other day. Spending around 10mins on practicing your Pull-ups doing about 5 sets and rest for 2mins inbetween. Look to build up to 5 per set

If you're unable to do any to begin with the are your calling. Look at doing 3 x 15 reps in your workout and also include hanging from the bar. This will help with your grip strength!

With the Eccentric jumping pull-ups, lower yourself down slowly, roughly 3 to 5 secs. Aim for 6 to 8 reps. If you're unable to lower yourself under control, stop and rest for 2mins

The weighted pull ups are for when you can string together 3 to 5 and want to vary it up but also change the training stimulus!

Look to do 3-5 reps over 3 to 6 sets with at least 2mins rest!

As always, if you have an questions or would like to know more comment below or DM me 😁

14/01/2022

Part 3: Pre and post exercise nutrition

I hope you have enjoyed my last 2 post on this! 😁 This will be my final post of this mini series.

Have you ever wondered how many your body stores at any one time?

Well I'll answer it here for you! So your body's cells use a energy source called ATP, and stores the energy you consume as adipose tissue (fat) and glycogen, which is stored in the liver and your muscles.

Your body's glycogen stores contain about 2000kcals, enough to fuel 2hrs of High intensity training. Fat wise, well that vaires on how much you have! For example a 70kg man with 15% body fat has 94,500kcals!

So now you know some of the basic physiology, here's what asked for 😁.

So I'm not going to recommend specific foods but what Sport science has recommends.

Pre- exercise, especially for competition you should look to consume food 2-4hrs beforehand. Ideally 2.5g of carbohydrates per kilo of body weight. Only consume a light snack 1-2 hours before exercise and nothing within 30-60mins.

During exercise, water is fine for less than 60mins but anything over 60mins for moderate to high intensity, you should look to consume 30 to 60g of carbs for 1-2.5hrs of exercise . Over 2.5hrs of exercise increase it to 90g. Bare in mind it takes 15-30mins to gain the benefit of those carbohydrates!

Post-exercise:
Roughly 1g/kg bodyweight of high GI carbs within the first 2hrs.
Then between 2-4hrs a further 50g of low GI carbs.

Protein wise you should aim to have 15-25g within 2hrs, however, research has shown for within 1hr is better.

13/01/2022

Part 2: Explaining Total Daily Energy Expenditure ( TDEE) and how to create a

Let me know how you're getting on by commenting below 😁.

So what makes up your Total daily energy expenditure and how do I lose a bit of this weight? Well if you look at picture 2 to 5 it breaks it down for you! has produced one of the best diagrams for people to understand TDEE ( I hope you don't mind me using it 😅)!

Most of your energy, in fact 50 to 75%, is your Basil metabolic rate. Basically, if you lay in bed all day, this is what your body requires to stay alive!

A smaller part of your TDEE is the energy required to digest your food, otherwise known as TEF or the Thermogenesis effect of food, requiring about 10% of your daily calories.

Now these 2 next points are where you need to focus and is where you can help burn those extra .

So NEAT and EAT (refer to the picture 2) make up your physical activity level ( PAL), with your physical training /workouts (EAT) accounting for about 15 - 30% of your TDEE.

Now there is only so much you can do, until your body tells you otherwise! But it is recommended you do at least 2 days of with one being , which totals 150 minutes of moderate intensity ( sweating, between able to talk and only a few words) or 75 mins of vigorous exercise ( sweating a lot and 1 or 2 words when asked a question).

So jack, how do I burn those extra calories to lose 1 to 2.2lbs per week you may ask.

Well you need to . By that I mean, if you drive to work, park a few hundred metres away from where you normal park, you take the stairs instead of the lift or maybe a bit of extra hoovering than you normally would do!

Another thing, which relates to part 1 is how much are you consuming! Is your energy expenditure higher than your energy input? Which creates a or is it varying between the other 2 scales?

If so, try to increase your NEAT and decrease what you consume by approximately 500kcals per day so by the end of the week you're in a deficit!

12/01/2022

You asked for it, so you've got it 😆!

But before we delve into what's good to have pre and post exercise we need to get the right. Look at one of my earlier post which has more tips!

Part 1: The basics to weight management and nutrition.

🍽 So one of the best places to understand what you should be eating is from and its free! Search the Eatwell plate and all the information is there. I know there's one thing I need to do more of and that is drink less 😩and those 2 litres + of .

📝 Tracking your food! A free App is , but don't listen to its suggestions, it great for tracking. A positive of the app is that you can scan foods barcodes and get all the information you need. It also gives you a pie chart of what you've eaten. Or you can use the good old pen and paper!

Don't get me wrong it's tough to track every day, but try for a week, review what you've eaten and make 1 or 2 changes to your diet, such as reducing the sugar in your from 1 to a half teaspoon. Then do another food dairy in 4 weeks.

⚖ Get those macronutrient percentages right! This will only happen once you've tracked your food for the first week to work out those percentages.

So here are the figures you need to help you along the way....

1g of Carbs = 4 kcals
1g of protein = 4 kcals
1g of fat = 9 kcals !!!!
1g of alcohol = 7kcals
🔹️ Government guidelines alcohol should be less than 5% of your total daily calories

Marco percentages

Carbs 50-55%
Protein 10-15%
Fat 30-35%.... but athletes can reduce this down to 20% and increase their protein and carbohydrates.

Let me know your thoughts or you can contact me for more via my website in the link on my profile 😊

10/01/2022

Strength programming for advice

So on Saturday myself and a few other had a master class from own Ross Mitchell!

It was well worth it and an added bonus for choosing as my Personal training school!

So if you're looking to improve your running here are a few tips that I learnt from that invaluable hour!

🏃 Look to do a total of 35 reps per strength session

🏃‍♀️ Look to include 2 exercises eg. Deadlift (on separate days) , a squat variation and 2 push (press up) and pull (pull up) variation in your weeks programme, over 3 days

🏃‍♂️ Skipping is a great way to develop your calves and very similar to the toe strike element of your running movement pattern.

🏃‍♀️Work between 30 to 70% of your precieved effort. So let's say you can do 10 pulls ups with ease. Do 3 to 7 reps over 3 to 6 sets. Intensity wise though you'll need to be hitting 80 to 85% of your 1 Rep max.

Do you like what you have read?

Are you looking for a coach?
If so, and you want me to be your comment below or DM me 💪.

As always, if you have an questions or would like to know more comment below or DM me 😁

08/01/2022

Let me know what you plan to train today!

Or if you're having a rest day, what are you doing with it?

Are you doing meal prep?

Are you doing some research or planning your exercise for next week?

Or are you looking for a PT?

So if you want me to be your comment below or DM me 💪.

As always, if you have an questions or would like to know more comment below or DM me 😁

650 Personal Training

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