JBF Body Conditioning

01/12/2021

Hi everyone,

We are hosting a competition throughout December for a chance to win 4 FREE PERSONAL TRAINING SESSIONS!

ALL YOU NEED TO DO TO ENTER IS...

1) Like and follow our page.
2) Share this post.
3) Tag 3 friends.

Winner to be chosen at random and will be announced on 1st January 2022.

Good luck everyone and have a great Christmas!

Joe
JBF Body Conditioning

30/10/2021

Weight loss has been over complicated in recent times, with many claiming their new fad diet is the only way 'you can lose weight and keep it off'. Keto, Atkins and various others generally have one thing in common, suggesting you should cut down on your most valuable energy sources. Then there's been the introduction of weight loss shakes, snack bars and low fat items that are said to help you shift the weight but actually leave you hungry and unsatisfied.

The simple fact of weight loss is that; if you burn more energy than you consume you will lose weight, no tricks, no gimmicks. Below I have given some tips on how to put this into practice:

1) Find your base line:

The first and most important step is to find a base line for the amount of energy (calories) that you need on a daily basis to maintain your current weight. You can calculate this by visiting the calorie calculator on our website - https://jbfbodyconditioning.com/calorie-calculator/

2) Find your weight loss starting point:

Subtract 200-300 calories from this figure as a starting point. Review your weight over the next 1-2 weeks and adjust as necessary so you continue losing weight to get to your ideal goal.

3) Be sure to make it work for you:

Let's say that to maintain your weight you need 2500 calories. Reducing that to 2200 on average per day will lead to weight loss, however you don't need to just stick to that figure everyday. Got a family meal coming up on the weekend?... Reduce calories slightly across the week to account for it. Want a takeaway after work on a Friday?... Use the other days to balance your calories so that you keep to that average of 2200.

Weight loss MUST be flexible in order to be sustainable. Aim to eat well for 80-85% of the time, enjoy yourself too and you will find that you can lose weight and actually keep it off. Check out the https://www.myfitnesspal.com/ app for easy food tracking where you can scan the barcodes on food packaging to track your calories. Don't forget to like our page for more tips and information to support your objectives.

Thanks all,

Joe
JBF Body Conditioning

26/10/2021

For many people, one of the biggest barriers to keeping up with a regular exercise programme is time availability. The motivation may be present, however life throws up curve balls which affect routines and again we may find ourselves saying 'I will try again next week'.

The fact is that there is usually enough time for everyone and all it takes is some fine adjustment to our schedules to incorporate exercise time as a top priority. No matter how busy life is, most people can easily find 20-30 minutes or more each day through some effective time management. Below are a few tips and ways this can be done, for example:

1) Make it easy for yourself...

Now I don't mean make your sessions easy. They should be appropriately challenging to really feel the benefits but what I mean is make it easy to start your sessions. Pack a gym bag or set out your kit the night before. Have it on hand so you can grab and go. The less you have to faff about directly before your workout, the easier it will be to get going. There will be less chance for issues to arise and you will be more motivated during your workout.

2) Get an early start

Many of us are guilty of snoozing the alarm 2 or 3 times each morning to get that extra 15 minutes in bed. We then rise without purpose and can easily waste a significant portion of our mornings. By just fighting this urge by getting up at the first alarm we can gain 'free' time. We can then use this time to get our workouts done before anything else gets in the way and throws us off track. It may be difficult for the first week, but fairly quickly your body clock will adjust and you will find it much easier to get going.

3) Be accountable

Being Brits we have our distinct mannerisms and they are known worldwide. We drink an incredible amount of tea and we are all professionals at queueing, but we are also polite and dislike letting people down. This is where accountability comes into play and where we can use it to our advantage. By agreeing to workout with a friend or go to a running club, for example, you make yourself accountable. You are more likely to adjust your schedule and prioritise the event to ensure you don't let the other party down. Get into the habit of this and you'll find you are able to stick to your agreed workouts better.

Ultimately the higher you prioritise your workouts in your day, the more consistent you'll be, and after some time it will become second nature and form part of your core tasks.

Welcome to JBF Body Conditioning where our aim is to inspire, encourage and empower you to make positive changes through exercise.

20/10/2021

Looking to lose weight, feel fitter, leaner, and stronger and have more energy? Do you struggle to attend a gym due to work and family commitments, or does a gym environment just not appeal to you? If this applies to you why not let us create an exercise plan and/or nutrition that is easy to follow and can work around your busy schedule.

Unlike public gyms, we have a private gym area where you can complete all, or some of your workouts with 1 on 1 guidance from your personal trainer. We can also create plans that can be completed 100% at home or whilst travelling.

So, if you’re looking to lose weight for a wedding, work on your beach body for that holiday that you’re finally able to go on or just like the idea of feeling more energetic please drop us a message and we will be happy to help!

18/10/2021

The most important factor in any successful achievement in life is consistency. No one ever woke up one day suddenly being able to do what they had set out to achieve. Eddie Hall wasn't born being able to deadlift 500kg, Usain Bolt wasn't suddenly able to run 100m in 9.58 seconds, and Hou Zhihui wasn't immediately able to Sn**ch 96kg in the women's 49kg class. What these people all have in common is that they worked towards that achievement consistently over a longer period of time. Even if they had super human genetics or abilities, if they trained once every 3 weeks the likelihood of achieving their goals would be next to 0.

This is where process goals come in, arguably the most important aspect of achievement. Process goals refer to the process of doing something, rather than shooting for a specific outcome. I.e setting a goal of going to the gym 3 times a week or prepping healthy meals for lunch each week day rather than going for the inevitable meal deal from Tesco. Process goals should act as the base and foundation of your work and they should be the first thing that comes to mind when looking to start a new task.

So how does this work in practice and how can you apply this to your training? Just set yourself a process goal! Want to get better at running... Set a goal to run 3 times per week and stick to it. Want to get stronger... Strength train 3+ times a week and stick to it. For the initial stages, the process of doing something is more important than any specific outcome. In the initial stages it doesn't matter how far you run or how much you can lift, what matters is that you're consistently doing something. Get that consistency first and then aim to sustain it throughout your training. Once you have formed that solid base of consistency you can then build on it with specifics that are more in line with your end goals.

This doesn't just apply to exercise, you can take this approach for many things in life you will have solid foundations on which you can build success.

Welcome to JBF Body Conditioning where our aim is to inspire, encourage and empower you to make positive changes through exercise.

06/10/2021

Hi everyone,

I recently took part in the Virtual London Marathon. It was a definitely a challenge and I've put together some main takeaways from my experience that might help you or anyone looking to take part in a half or full marathon in future.

Taking on the London Marathon is no mean feat and a considerable challenge for anyone. Take a look at what I learned from my first attempt.

30/09/2021

Hi everyone,

We've had a few enquiries around pricing and plan options available. Here are some of the plan options available however if you require something more specific please don't hesitate to message us with your enquiry and we will do our best to help.

20% Off for the first 3 months!

All details are also listed on our website so have a look on there if you haven't had the chance already as it may answer some of your questions already.

Thanks again and happy training!