Jamie Millican Fitness

16/12/2021

Nice PB with a little left in the tank. Will we see 220 before Santa comes

12/09/2021

Amazing week away with driving the NC500 and the Isle of Skye.

Been great to just switch off, no training and enjoying my food and drink, with no guilt.

That’s how it should be as well, if you feel guilty after a holiday or break then your not in a good a place as you think.

05/08/2021

Compound lifts 💪💪

If your not cooperating compounds into your programme then you’re robbing yourself of some serious gains.

Too often I see people coming into the gym looking to add muscle to their frame but they are neglecting their compounds.

A compound lift is an exercise that requires multiple joints to move in order to lift the weight. With multiple joints being used this means multiple muscles are required to perform the movement of the joints. More muscles activated means more bang for your buck and more muscle growth.

Some examples of compound lifts are 👇👇

Squats
Lunges
Deadlifts
Rows
Bench press
Overhead press
Press ups
Pull ups

Be smart and prioritise your compounds over isolation movements.

27/05/2021

Do you wear a belt when lifting?

Do you know why?

This is one of my favourite ways of showing how a belt should be worn when lifting.

The majority of us just strap it on with out any knowledge of why, believing it’s protecting our back.

Common mistake I see is the belt being too tight almost creating a vacuum in the abdominal area, this in turn draws the breath into the chest area and actually reducing tension where we need/want it.

Instead leave a tiny bit of slack in the belt, ensure it’s around your stomach and not your waist, draw your breath into the stomach, imagine bracing for a punch to the gut. Now you should feel your abdominal area pushing out and bracing against the belt. Thus increasing intra abdominal pressure and creating more spinal stability.

In the video you can see the amount of pressure in the abdomen forced the belt to pop off, it was at this point I realised Velcro belts are 💩

30/04/2021

Feel like you not losing weight even when your “in a calorie deficit” then have a read.

10/04/2021

What do I mean by “know your calories” 🤔

Now let’s take tracking our calories and using something like myfitness pal out of the equation.

Knowing your calories is still an important and useful bit of data to know.

If we know what our daily calorie intake should be to maintain or lose weight then it can allow us to at least be a bit more subconsciously mindful about how much we eat.

If this data was then used along side tracking your calories, then that’s when we start to really step it up.

To learn more about what your daily calorie intake is and how to understand it better check out my free calorie calculator

https://app.calorieleads.io/tdee/3006dc82-2a77-4b99-8554-6477c64f4e41

09/04/2021

Spaces still available for both 1-1 and online coaching, drop me a message if you would like to arrange a quick chat about it 💪

Not long to go now before Bojo lets us back in the gyms, hands up who’s excited 🙌

I am looking for lasses and lads who want to learn how to lift 🏋🏻‍♀️

Taking the focus away from the scales and mirror and having another goal (improving your strength) will take away the stresses of dieting and give you something to look forward to when you step into the gym.

1-1 spots are limited but I am also taking on online clients. Take the stress away from going into the gym and not knowing what to do and let me plan your training and nutrition.

All 1-1 sessions will be held

If you want to know more about it then drop me a message and I’ll get back to you ASAP

08/04/2021

Should you track your calories?

A question that gets asked a lot 🤯

Now this all depends where you are at in your journey.

For example a beginner or someone who is new to dieting or even someone who is looking add size but is totally unaware of what a calorie is.

Then yes I believe tracking is important, why? Because it educates the individual to a whole new level. They become more aware of portion sizes, food quantity and the calorie/macros of certain food types. They begin to take ownership of what they are eating and can enjoy the foods they like.

I see tracking as a way of liberating you from a stereotypical chicken,rice and broccoli diet.

Now I’m not saying you should track forever, that’s not necessary, as you become more nutritionally aware through the art of tracking you can become more laid back in your approach and get to a point in your diet where you can eye up your foods and gauge the calories fairly accurately.

This allows you to step back from that diet mentality, but on the other hand you have that skill and knowledge under your belt to go back to it when you want fine tune things a bit more.

Want to know what your calories should be?

Click on the link in my bio to use my free calorie calculator.

30/03/2021

Not long to go now before Bojo lets us back in the gyms, hands up who’s excited 🙌

I am looking for lasses and lads who want to learn how to lift 🏋🏻‍♀️

Taking the focus away from the scales and mirror and having another goal (improving your strength) will take away the stresses of dieting and give you something to look forward to when you step into the gym.

1-1 spots are limited but I am also taking on online clients. Take the stress away from going into the gym and not knowing what to do and let me plan your training and nutrition.

All 1-1 sessions will be held

If you want to know more about it then drop me a message and I’ll get back to you ASAP