JP Strength, Dorking (2026)

22/06/2023

The PUMP, from last week… hating this pose less🤔

Felt ready to train today but as soon as I started I felt weak AF and my joints felt BATTERED💀 not feeling very gangster at all☹️

So I binned it off, chatted to the big man and we’re pushing the deload, which will be a week off, forwards🫡 the data was pointing towards needing one soon anyway! You can either have a complete rest or you can look at a reduction in volume.

Steps staying the same, cardio down to 2x40 mins this week✌🏼

Carbs bumped up, ready for the fatigue to shift, expecting to see another drop in weight with this and then I can look at putting the foot on the gas again🙌🏼

Signs you need a deload:
- poor sleep
- poor appetite
- lack of desire to train
- inability to focus
- aches and pains creeping in
- signs of illness
- profession has flat lined

Stuck when it comes to training or diet and having some time to rest and reset hasn’t got you moving in the right direction?

Drop me a DM and we can get the wheels rolling again🙌🏼

31/05/2023

Take 3🫡

BHW summed up 🍺👍🏼☀️💤

Had lots of fun, partook in day drinking, avoided getting sunburnt then a lazy Sunday to catch up on sleep

Was a little quiet on here over the weekend and last week. Some time to relax of course, but busy during the week (for the right reasons, new starters and updates to existing clients who are smashing it!)🥳 so not as much time for me to train meant quicker sessions with no filming.

Pec is not 100% still but seems to be on the mend, hopefully can start to push training again across the board as it’s been a little sad for a while now with sickness/injury, just been doing what I can, but I’m a nerd for the numbers so not seeing profession hurts me🥲

Hopefully once fully recovered I’ll be onto some bigger and better things! Has certainly been a test of my patience🫡

Plan stays the same, get shredded, see what we’re working with then get wham😤

What are your 2023 goals?🤔

Have you got a plan in place to achieve your goals?👀

If you don’t, you know where I am🫡

**tshirts

21/05/2023

A post to touch on this, as a subject that I think almost everyone experiences now, either first hand or via someone or people they know.

I’ve had my own struggles, the gym has always been a crutch for me in that respect, which isn’t ideal when I can’t train… still need to find some other hobbies🤣

But when I can, I have a purpose, an escape, a safe space and a good group of people to be around🫶🏼 for me there’s solace, a relieving moment of calm when I’m under the bar😌

There might be s**t sessions, weeks or months where progress feels slow or even non existent at times, but as with life a little effort each day to keep things moving in the right direction, take the rough with the smooth, in 3 months, 6 months or a year you could be living a completely different life, a different job, a different body or a different mindset🫡 help others where you can, be kind, do stupid things, have fun, reach out, whatever it is, it’ll make a difference✌🏼

I’ve probably butchered this.. buts it’s okay to not be okay!

05/05/2023

WIN a whole month of Online Coaching for FREE!🤩🤩

All I’m asking for people to enter is simply to complete a 2 minute survey for me, it’s that easy!😎

The survey is to get more information about your struggles and the help you need so I can improve my service to help cater to you better!🫡

The link is in my bio, I’ll remind you on my stories too!🫶🏼

If you have any questions about Online Coaching or Personal Training then drop me a message🙋🏼‍♀️

03/05/2023

Not hitting your MACROS or CALORIES?🌯

PROTEIN - Weighed after cooked due to the fluids that come out during cooking. From the prep today 1.5kg raw protein to 1.25kg cooked, that’s 345g protein in theory compared to 281g protein actual. 64g protein and 256cals difference, doesn’t seem like much but if you’re cooking 2-3 times a week then you’re up to 190g protein and 750cals roughly out every week…

CARBS - Weighed before cooking, I weighed out 150g of pasta and ended up with 300g cooked, different types of pasta and rice will vary a lot, potatoes too! So weigh these bad boys before you cook them and they soak up all the water! Looking at numbers again this could be 130cals and 29g carbs vs 258cals and 57g carbs, again it adds up!

Last and by no means least, probably the most important…

Be HONEST! - So often I’ll see people ‘hitting’ calorie and macro goals but their physiques and the scales say otherwise, either you’ve eye balled something and guessed completely wrong, not paid attention and added the wrong thing blindly scanning a barcode, or just made up a quantity to suit your goals. Being an honest f**k up is way better than being a liar that’s not progressing🤷🏼‍♀️ adding meals before eating them will help stop this, make sure you’re keeping track of those sneaky biscuits too👀😉

A bonus tip, get good at cooking, even if it’s the basic, if your food tastes like s**t and is rubbery you won’t want to eat it🤣🫠

Struggling with your diet or training? You know where I am✉️📲

30/04/2023

This whole posing thing isn’t easy🥲 a tan is very much needed, plus another 5kg at least off this.

Doing my best to look like a Teenage Mutant Ninja Turtle🐢

Improving ex*****on on back exercises especially has been a game changer for me, back has always been quite strong, but the control and intent on some movements was poor🫠

Changes over the last few months really coming through🫡

Does your physique reflect the weight you’re lifting or are things just being moved from point A to point B?

If you struggle to connect with some or all of your exercises then shoot me a message and we can have a look at what can be fixed👊🏼

26/04/2023

It’s me, first 3 pics are from the 10th Jan - 101.9kg so 0.7kg down from the start of the year, ya boy was soft and not happy🫠

Second 3 pics are 28th March which was lowest BW so far 90.1kg after a deload week and slight increase in food. 12 weeks of change. I felt battered before the deload🥲

The final 3 pics are this weeks check in, 25th April after a month of increased calories and slightly less output, ready to push down again from today🫡 going to get peeled🫨😤

There’s been ups and downs, I’ve not been perfect with nutrition, a couple of niggles have had an impact on training, I have dragged myself through cardio and have though ‘f*ck it’ a few times, but staying true to the goal, had my coach with me along the way to keep my head screwed on, even without opening up too much. The thought of having someone in my corner I’d be letting down if I didn’t put in the work or quit kept be going. Props to for being the corner man🫡

If you’re struggling with accountability, motivation or simply what will work best for you then let’s have a chat👊🏼

05/04/2023

🫡Things to know when you start the gym🫡

- Everyone is just as entitled to that piece of equipment as you are - USE IT

- Don’t be scared to ask if someone has long left or if you can work in, but do be sensible, if this isn’t practical like on bench if you bench 25kg and they bench 180kg, or you need different rack heights. DO NOT ask someone who has just put their headphones in and is fighting their demons ready to do a set, or if they have just done a brutal set and they’re dying, give them a chance!

- Clean clothes & deodorant… no one gives a s**t if you’re sweaty, but if you’re kicking up a stink no one is going to be your friend😷

- It’s okay to ask for a spot, also way less embarrassing than getting pinned under a barbell, can’t het it up? You can always get help👀

- Own your space, if you wanna take a picture or film then do it, but do be aware of other people, it’s a public space, don’t cry if they get in your shot and if you’re setting up a camera then try not to get people involved or just ask if they mind!

- Failures will happen, learn from them and adapt as you go! This picture is me after failing my last deadlift and missing out on nationals, big RIP🥺 Chris catching me when I almost blacked out, bench was s**t so I sent it too hard, in hindsight should’ve been a little more tactile

- Ask for help! If you don’t know how to set up a machine, ask, not sure how to do and exercise ask. No one around in your gym to help, ask me😎 drop me a message👊🏼

Is there anything you guys think I’ve missed that you wish you knew earlier on? Comment them below⤵️

JP Strength

22/06/2023

31/05/2023

21/05/2023

05/05/2023

03/05/2023

30/04/2023

26/04/2023

05/04/2023

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