CJB Training

CJB Training I help individuals move more, increase fitness levels and improve their lifestyle. This is through 1 to 1 and group training

Here are some of the many reasons as to why you’ll thank yourself for getting out and getting your shoes on 🚶‍♀️🙌❤️‍🔥Imp...
28/05/2024

Here are some of the many reasons as to why you’ll thank yourself for getting out and getting your shoes on 🚶‍♀️🙌

❤️‍🔥Improved Cardiovascular Health - Regular walking strengthens the heart and improves circulation, reducing the risk of heart disease and stroke.

😄Enhanced Mental Health - Helps to reduce stress, anxiety, and symptoms of depression while boosting mood and overall mental well-being. Great thing to do with a friend to have a catchup

🔋Increased Energy Levels - Can boost energy by enhancing blood flow and oxygen supply to the body's cells.

💤 Better Sleep - Promotes better sleep patterns and quality.

💪 Muscle strength - It helps strengthen muscles and joints, improving flexibility and reducing the risk of injuries.

🍎Improved Digestion - It stimulates the digestive system, aiding in better digestion and regular bowel movements.

31/01/2024

You’ve been doing push ups for months now but you never know if you’re actually doing them right.

You find you feel them in your shoulders and arms more than anything, as opposed to your chest. First of all this can be because your not doing the right variation for your current strength:

Start from the Wall push up variation and when you can do 15 repetitions in a row, you can move onto the next exercise

- Wall push up
- Incline push up
- Kneeling push up
- Push up

Anyway back to the main point of this post, here are two of the most common mistakes I see when people try to perform a push up:

- The start position.
People often start with there knees/feet too close to there arms. Instead you want to hold a high plank position (you will be in a straight line from your shoulders to your knees/feet)

- The point someone’s head is going to.
In the video the first few repetitions are what can commonly happen when someone attempts a push up and not what we want to do. Instead you can imagine your head is aiming for the top point of a triangle (lower chest will end up inline with your hands instead of your head)

*If you have had a previous shoulder injury then this may not be applicable. Feel free to get in touch if you have any questions.

Thinking about food is something that can be really hard to overcome. I’ve been through this journey, so here 4 things t...
30/11/2023

Thinking about food is something that can be really hard to overcome. I’ve been through this journey, so here 4 things that have worked for me 🔽

Staying busy 📺

By having something else to focus on, this can really help take your mind off food (even writing an instagram/Facebook post😜) It can also give you an idea if you are actually hungry or not.

You could aim to do a task for 30/45 mins to give you a target when starting off.

Staying out of kitchen 🛋️

Do you ever relax near/in the kitchen when you’re at home?

In my opinion this (your environment) can have a big impact. If we are surrounded by food then we are going to be thinking about it and wanting it more.

Staying consistent🕖

You wouldn’t eat your dinner out of the pan.
You’d plate it up and eat it at the table.

So why not try this with snacks in the evening? Instead of picking at them out of the cupboard. Put them in a bowl and enjoy them in a different room.

Staying prepared 🍎

Are you always wondering what you’re going to have for breakfast, lunch or dinner?

By having food prepared, you can ensure that you have healthy choices that will help you to reach your goal.

Preparing food can be done on any scale, from cooking 4 portions of dinner at once to bringing an apple in the car to eat at work.

As I said before these are all things that have worked for myself, but ultimately it comes down to self-discipline as to whether you stick to it or not. Having someone to keep you accountable whether that be a friend/family member or someone like myself can really helpful😀

Remember, you have to put the work in and practice, it will take time and it’s not a quick fix.

So try these out at your own pace and let me know how you get on!

There is often a misconception that only ‘bodybuilders’ eat protein powder…However it’s actually an excellent protein so...
18/11/2023

There is often a misconception that only ‘bodybuilders’ eat protein powder…

However it’s actually an excellent protein source for everyone because of its convenience & versitility

High protein diets are great for many reasons:

- Helps keep you fuller for longer 🥚
- Aids and enhances muscle recovery 🏋️‍♀️
- Improves your bone density 🦴
- Boosts your metabolism through TEF (Thermic Effect of Food)🔝
- Taste great 😋

Here’s some ideas as to how you can use it :

- Shakes/Smoothies (can add berries, nuts, yogurt for extra protein & nutrients) 🥛
- Overnight oats (I usually make 4 portions at once to save time) 🥣
- Protein pancakes (a great filling breakfast/desert that can satisfy your sweet tooth) 🥞 🍓

Matt has smashed it so far and has lost over 13 pounds since we started working together 11 weeks ago When Matt and I st...
11/07/2023

Matt has smashed it so far and has lost over 13 pounds since we started working together 11 weeks ago

When Matt and I started working together he wasn’t confident in a gym environment. He thought everyone would be watching him. To combat this we created an easy to follow program, and took our time going through each individual session. This was so that he was comfortable doing them on his own.

We did 3 full body days, as he was completely new to resistance training. This was important as we needed to manage fatigue.

We put together a plan that could fit around his full time 40 hour work week to ensure he could commit to sessions and make them part of his routine.

When Matt came to me he was eating between 1000-1500 calories per day. We talked about the importance of fuelling the body and the affect of eating too little when in a deficit - it would affect one of his goals - increasing muscle.

We’ve increased the calories he was aiming for twice throughout his journey so far, as his activity levels increased also. He has since got back into running & has completed his first 10k!

He has made great strength gains since, with his goblet squat going from 14kg > 34kg!

Matt has been a true example of what can be achieved with being dedicated and prioritising the right things and I can’t wait to see how his progress continues!💪💪

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Fitness Space Hughenden Valley
High Wycombe
HP144LA

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