jcptprogression

17/10/2022

Kickstarting the week with a heavy PR leg session.🦿

Today’s Training - 3 reps of an 80kg front squat!! (Much heavier than last week)🙌🏻

As the weeks go on, I am starting to become a lot more comfortable increasing the volume on my squats. Apart from the weight not much is changing when lifting up to a one rep max. The key especially when going for a one rep max, is to complete a proper warm up.

This will lower your injury risk, increase your overall strength and help improve your technique and coordination.

Block 1 - Front Squat 10,8,3
Build up to a 3 rep max @ 80kg 🎉🎉

Block 2 - x3 sets
Dumbbell RDL x10
Dumbbell Bulgarian split squats x10

Block 3 - x3 sets
Leg press x12
Leg extension x12

Block 4 - Conditioning Work
SkiErg 10 kcals + 10r wall balls (working at 80% for 2 rounds).

17/10/2022

28/03/2022

[ March Bookings ]

I hope everyone is having a good start to their week ❗️

• I have still got some available space for 1-1 and group PT sessions for this week.

• Make sure to stop hesitating and end your March in the fittest way possible by dropping me a message to get booked in now. 🙌🏻

• Over the next few months I will be posting a lot more regularly so keep an eye out!

See you soon 💪🏻

14/02/2022

[ 6 WAYS EXERCISE CAN BENEFIT RECOVERY❗️]

1. STRESS REDUCTION 🧠
• Stress can be a particular problem in addiction recovery and can lead to relapse if not properly managed. One of the ways that you can reduce and control stress is through exercise.

• After performing any kind of physical activity, feel-good endorphins are released in the brain and improves circulation, both of which help with stress.

2. BETTER SLEEP 😴
• Having problems with sleep is not uncommon in recovery!

• Many people actually begin using alcohol or drugs believing that these substances would help them get the rest they needed. Regular exercise can improve both your quality and quantity of sleep.

3. IMPROVED MOOD 😁
• Mood changes can be associated with addiction recovery, and you can help your body adjust to its new circumstances by teaching it to naturally produce those feel-good chemicals that were sought artificially in drugs.

• Exercise releases endorphins in the brain, providing feelings of happiness and well-being.

4. INCREASED ENERGY 🔋
• You may be expending plenty of energy when you run, swim, or ride a bicycle, but you will also receive energy in exchange for your efforts.

• If recovery has left you feeling tired and lethargic at times, regular exercise is one of the ways that you can put some spring back in your step.

5. STRONGER IMMUNE SYSTEM 🙌
• Performing regular exercise helps protect your body from certain serious conditions such as cancer, stroke, heart disease, depression, diabetes and osteoporosis.

6. PREVENT RELAPSE
• Lastly and Perhaps the greatest incentive to get regular exercise in addiction recovery is that regular movement can help prevent a return to alcohol or drugs.

• Studies also found that exercise can help manage stress, depression and anxiety, which can all contribute to substance use.

For any more information regarding recovery and rehabilitation after exercise by all means drop me a message. 👍🏻

29/01/2022

[Last Booking’s For January❗️]

Well done to all of my clients for getting through one of the toughest months of the year!💪🏻

• For me, I always had an ambition to start the year off on the strongest note possible to make sure I don’t fall behind on my fitness goals.

• There is only a few more days left of my New Years discount, so make sure to get booked in now before it’s too late ⏰

09/01/2022

Well done to all my clients for smashing their first week back In the gym 👏🏼

• Still offering January discounts so don’t miss out and get booked in now!

💪🏻

31/12/2021

[ 2021 ]

• What a year it has been for myself! Finally achieving my level 3 Personal training. Personally not only have I witnessed my own physical development but also my all round psychological development. A huge learning stage took place for myself and I’m grateful for those around me who have helped me along the way.

• To all my clients that I’ve seen for the last 6 months it’s been an absolute pleasure getting to know you all.

• Moving forward into 2022, health and fitness is a must priority for us all and I’m excited to witness everyone’s transformations throughout, not just physically but mentally! Hopefully see you all very soon. 💪🙌

28/12/2021

01/01/22 👀

• Still taking bookings for early January at a discounted rate,

• Message me now, slots are filling up fast!

Looking forward to seeing some of you in the new year! 💪

21/12/2021

[ NEW YEAR BOOKINGS💪 ]

• I am currently taking bookings for both one-to-one and group pt sessions for the new year with 4 week workout plans and nutritional advice included…

• Free taster sessions are available until mid Jan, message me to book in now before slots fill up!

📸